Information is everywhere, all the time. Every day, whether in newsletters (like mine - which you should subscribe to), social media, online articles, TV shows and Netflix documentaries, or conversations with trainers and nutrition coaches, you are overwhelmed with an infinite amount of fitness advice, recommendations, and over-the-top warnings.
All of this unverified media has two parts that work against action. The first part frustrates most people—knowing who to trust is impossible.
It’s why I create content that nobody pays me for. My goal, or more like my obsession, is to give a balanced look at all the information. That’s not to say I'm not fallible (sometimes, I get things wrong), but I try to build trust and show my authenticity, by sharing when I make errors, why I got it wrong, and how to make it right.
The other side of this isn’t discussed enough: the volume of information makes it hard to create change because you have more tips than you can apply. This is especially paralysing for my ADHD and autistic clients. Social media is filled with 17-step routines that are both unrealistic for most and — more importantly — completely unnecessary.
Influencers need to create content to get paid, receive comments, and grab all the likes that they can get. Sometimes they know they put out incomplete, or incorrect content... but they do it for the reactions from the viewers. And don't get me started on people making satirical content. Sometimes that goes way over our heads if we scroll too soon to catch the punchline.
Back to my point - Behavioral change happens when you make it so easy that it’s hard to fail. That looks like focusing on simpler tips, mastering those, and then adding to them once you’re ready. But it’s also a matter of having fewer changes to make.
If you're like me, you LOVE making to-do lists. It’s satisfying to cross something off the list and feel accomplished. Congratulations if you're the kind of person who crosses most things off! However, you might know the feeling of adding more items than you cross off and the overwhelming feeling that comes with a to-do list that never ends.
That’s holistic health & wellness in a nutshell. More to-do's are constantly added to the list, which means you take fewer actions to solidify a single habit, feel overwhelmed, or potentially focus on the wrong behaviors that don’t yield significant results.
No one is immune to this, not even the average coach... but you can minimize the noise by looking for asymmetrical returns. These are the lifestyle decisions that — when done repeatedly — have an exponential upside compared to the buy-in.
And that’s the key. It’s unhelpful to say, “This is the best thing every person needs to do,” when so many individual variables influence how we live. I think resistance training is the most effective longevity solution, but you might have grounds that don’t let you train like I would.
So, my goal is to give guidance while at the same time finding behaviors that don’t have barriers to entry for my clients on an individual level. I try to also give options when creating public content that various people might consume.
Your aim is to try and focus on health behaviors that aren’t complicated, don’t take up much time, are not expensive (or completely free), and have so much evidence that it’s almost inevitable it will deliver you some benefit.
This is the asymmetry you want: low effort, high reward. Again, it’s not about the highest potential reward but what gives you the BEST RETURN for your low effort investment.
Here are a few behaviors with incredible asymmetrical upside.
Fiber: The Real MVP
Supplements often steal the spotlight (and rake in billions), but many don’t live up to the hype. Fiber, though? It’s the quiet superstar you didn’t know you needed. Found naturally in foods (and yes, you can grab it in powdered form too), fiber is linked to a ton of health perks: fewer hunger pangs, better weight management, lower LDL cholesterol, reduced risk of heart disease and diabetes—you name it.
Studies show that fiber lovers (think beans, chickpeas, and other plant-based powerhouses) typically have healthier diets, pack in more protein, skip out on excess sugar, and get a boost of vitamins and minerals. They’re also more likely to have a lower body weight and a smaller waistline. The best part? Adding fiber to your diet is budget-friendly and doesn’t come with a mile-long list of “may cause” warnings.
Walking: Your Underestimated Ally
I've seen many clients who were all about crushing gym sessions but barely moved a muscle the rest of the day. With a desk job keeping them glued to a chair, their step counts must have hovered around 2,000-3,000 daily. Not ideal. Walking is the unsung hero of just about any health goal. It’s like a magic pill for boosting brain and heart health, lifting your mood, sharpening focus, sparking creativity, and even aiding fitness and fat loss.
While the famous 10k steps is a fantastic goal, the benefits start much earlier—around 4,000-5,000 steps a day. And every extra 1,000 steps you squeeze in? Even more perks await. So, don’t stress about hitting perfection; just aim to move more. Find a friend with a dog if you don't want to walk alone, or offer to pick someone's kids up from school, or sports.
Social Connection: The Secret Sauce
I talk endlessly about fitness, nutrition, and sleep—and rightly so. But what about human connection? We’re wired for relationships, and deep bonds can be just as important as eating your veggies or getting enough shut-eye. You don’t need a massive social circle to thrive, but having people you can count on for love, support, and shared purpose is a powerful health booster. Remember quality over quantity.
Loneliness, on the other hand, takes a serious toll. Research has found that social isolation speeds up aging more than smoking and is linked to higher risks of heart disease, stroke, and dementia. I often attribute this to my dad's early passing at the age of 44. Feeling disconnected can be as harmful as smoking 15 cigarettes or having six drinks daily.
The ripple effect of loneliness also impacts how well we exercise, sleep, and eat, which can snowball into bigger health issues. The good news? Connection comes in many forms. Whether it’s catching up with old friends, bonding with family, meeting new people at events, or even finding your tribe online, it all counts.
Are there other habits with massive benefits? Absolutely. But let’s be real—no one needs another overwhelming to-do list... and I should be heading outside to walk the dogs in nature, and get my steps up!
Instead, pick just one of these habits and work on it until it feels like second nature. Once it’s automatic, you can level it up—like increasing your fiber intake from 20 to 30 grams a day or bumping your steps from 5,000 to 6,000. Or, you can add a new habit to the mix.
The beauty of starting small is that it’s like a life hack for success. Easy, high-impact habits that you can stick with act like an insurance policy for your health. Sure, we all love crushing personal records or nailing a perfectly balanced meal, but let’s face it—that’s just the highlight reel.
True, long-term health is about preparing for life’s curveballs. It’s about creating routines that don’t fall apart when things get messy. These simple, consistent habits are what keep your body running smoothly even when everything else feels out of control.
When life throws chaos your way, these small, reliable behaviors act as your safety net. They’re the foundation that keeps you steady and helps you keep making progress, even when the going gets tough. That’s how real growth happens.
Coach Dibs
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