In this Q&A video, the host answers Trevor’s question about sustaining health goals after reaching them. He outlines three core recommendations. First, he urges viewers to become stronger across four domains—mental, emotional, physical, and spiritual—so they can resist temptation, handle stress, and build resilience. Second, he proposes an 80/20 nutrition rule: eat clean, whole foods about 80% of the time and allow up to 20% for indulgences, preventing deprivation while maintaining health. Third, he stresses the importance of getting at least eight hours of sleep each night to enable recovery, reduce chronic stress hormones, and support the benefits of the other habits. The host acknowledges the difficulty of implementing these habits but emphasizes that consistent application will help maintain health achievements over the long term.
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Hey guys, what's up? So this week's Q&A comes from Trevor, and Trevor's question is, how can I maintain my health goals once I've achieved them? Now, for many of us, it is really a case of, well, carry on doing whatever you did in order to achieve them in the first place. But let's say that whatever you've done wasn't something that was necessarily sustainable or something that you wanted to do long term. So if that's the case, there are 3 things that I would recommend. Now, the first of those is to get stronger. Now, when I say get stronger, I mean literally mentally, emotionally, physically, and spiritually. So across all four domains of your being, you need to be stronger. We, we live in a world that's kind of— I won't get into conspiracies and all the rest of it, but we live in a world that's designed to keep us weak, beaten up, broken down, tired, ill, unhealthy, fat, overweight, etc. So this world is designed to keep us like that because that's how we're easiest to manipulate. And we are the most profitable. So what we want to do is become as strong as possible mentally, emotionally, physically, and spiritually so that we can stand up to the stresses and the chaos of the life that we live within. Now, the catch-22 for many of us, our lifestyle choices add to that stress load and add to all these different things that are often breaking us down. So where possible, commit to getting stronger. So develop your personality, develop your, your strength of character, develop your resilience, your, your ability to avoid, um, or sorry, your ability to resist temptation with certain things you know you shouldn't have. And of course, develop your ability to build strength physically so that you feel far more confident in yourself, both taking care of yourself, um, on a physical level, but that physical strength will carry over and build mental and emotional resilience as well. So that's the first thing, we want to get stronger. Now the second thing that you want to do is at least live by the 80/20 rule when it comes to your nutrition. So nutrition is obviously a massive factor when we want to be healthy. We, we eat so many times a day, it's impossible for it to not have an impact on our health and our well-being. So where we want to, to get it right is to be 80% of the time we're eating clean, eating whole foods, and doing what we know we should be doing, and then a maximum of 20% of the time we maybe give ourselves some leeway and, and enjoy some of the indulgences and things that we like. One, it helps to keep us sane, but also many of us tend to struggle if we over-restrict ourselves and we end up feeling deprived and like we've sacrificed too much and so on. So that, that line that will work for you, sort of between that 80% and 100%, you get to decide where that is. But I would recommend you go no no worse, so to speak, than the 80/20 rule. Now, the final thing that I would recommend is that you try to get, where possible, a minimum of 8 hours sleep a night. Most of us are so worn out and burnt out that we need more sleep anyway to recover from that, but we've created these lives for ourselves which contain so much mental, emotional, and spiritual stress that our body never really gets to rest. We're constantly producing stress hormones, our cortisol, adrenaline, etc., are always elevated, and unfortunately breaking us down. And as a result, we tend to find it very difficult to fully recover and actually feel like we're getting the benefits of our attempts to live a healthy lifestyle. So quite often we start doing all these healthy things but still feel worn out, tired, and beaten up because we're not giving ourselves enough time to repair, recover, rejuvenate, and regenerate. So unfortunately, we, we, um, we end up falling off the bandwagon multiple times because it always feels like our efforts are in vain. And like, I'm trying all this stuff but I still feel like shit. What's the point? So, where possible, get at least 8 hours of sleep a night. This will help you recover not only from the training sessions, etc., that you're going to be doing to get you stronger, but it will also give your body the opportunity to use those raw resources that you've taken in whilst living by the 80/20 rule. So, that's it. So we've got get stronger, live by the 80/20 rule when it comes to nutrition, and try to get a minimum of 8 hours sleep a night. Yes, it can be difficult, it's not always easy to get those 8 hours with our hectic lifestyles, but you will definitely thank yourself for it, and your body will thank you even more. Any other questions, guys, let me know, and I look forward to answering them next time. Take it easy, people, and I'll chat to you soon.
