Are You Healthy?
“Are you healthy?”
What an interesting question!
Because the answer depends on how you define it. Are we talking about physical health? Mental? Emotional? Spiritual? Even if you stick to just the physical side, that splits into a dozen directions: Aesthetics. Bloodwork. Strength. Endurance. Pain. Posture. Sleep. Energy.
No wonder people feel stuck—most haven’t even decided what they’re aiming at.
Daniel and Senaca
I’ve got two quotes to drive this home—one from Daniel last week, and one from Seneca, 2,000 years ago.
Daniel’s a prospective client. Last week he told me: “Mostly, I would like to be healthier generally.”
So I asked him: “What does “healthy” mean to you?"
He replied: “For me, healthy is taking care of my body so I can continue being active as long as possible. I’m not concerned with hitting any specific target. I don’t feel unwell, but I’m sure if I continue to be sedentary, then my chances of being unwell increase.”
That answer stuck with me—because that’s exactly where a lot of people are. Not in crisis. But not thriving. They know something needs to change—they just haven’t defined what “better” looks like.
That’s a problem!
Which brings me to Seneca:
“If a man knows not to which port he sails, no wind is favorable.”
YES, Seneca. Preach.
Health beautiful thing to strive for. But if you don’t define it, how do you know what you’re working toward?
Here’s how I define healthy—and why I protect it.
How I Define Healthy
Your version of “healthy” might look different—and that’s A-okay. What matters is having a clear definition, so you know what you’re working toward.
Here’s how I break it down:
1. Lean Body Composition
Body fat under 20%—but ideally closer to 12–15% most of the time.
Enough lean muscle to move well, stay functional, and protect long-term health. Too much fat increases inflammation, insulin resistance, and joint stress. Muscle helps regulate blood sugar, supports metabolism, and makes life physically easier
2. Good Blood Markers
These give you a preview of your long-term health—before symptoms show up:
Blood pressure: <120/80
A1C (measure of average blood sugar): <5.7
Total cholesterol: <200 mg/dL
HDL (“good) cholesterol: >40 mg/dL (higher is better)
Triglycerides: <150 mg/dL
Keep these in range, and you’ll feel better now and lower your risk later.
3. Solid Physical Performance
Can I run 3 miles without feeling like death? Do 30–40 push-ups, 15–20 pull-ups, squat or deadlift 300+ pounds, and move well in multiple planes? Terrific!
That’s my working baseline. Exercise for health should support being capable, resilient, and physically confident in daily life.
4. Adequate Sleep Quality
At least 7 hours, most nights.
You can’t out-train or out-supplement poor sleep. It directly affects brain health, hormone regulation, immune function, appetite, and recovery.
5. Stress & Social Health
Harder to quantify, but these have a big and direct impact on your health.
Is general life stress under a 5/10 most days? Am I making time for the people I care about. Supportive relationships and managed stress reduce inflammation, protect your brain, and improve resilience.
How I Protect It (And Why It Matters)
Those five categories sound nice on paper. But hitting them consistently? That takes practice.
None of it is that hard in isolation. And once the habits are in place, most of it runs on autopilot. That said—I DEFINITELY don’t do all of it perfectly, all the time. Almost no one does.
But when I start to slip, I know how to course-correct.
Here are the non-negotiables I come back to:
In bed by 9:30 most nights (yes, like a grandpa—and I love it)
6–10 hours of training/week—strength, cardio, mobility
10,000+ steps nearly every day
Meal prep once a week, mentally track protein, keep nutrition simple
Track body comp trends, not just the scale
Annual bloodwork to stay ahead of issues
Stress check-ins before it snowballs
Time with people I care about—because that doesn’t happen by accident
When these are in place? Life runs smoother. I think better. Move better. Recover faster. I can handle more—without breaking down.
When they’re not? Even the basics feel heavy.
Don’t Wait
I talk to people every day who wait until something breaks before they start caring about their health.
By then, it’s always harder to turn things around.
Why?
Because they’re not just dealing with symptoms—they’re fighting decades of ingrained habits and the physical toll that comes with them. And that’s a tough battle for anyone—especially someone with a full-time job, a busy family, and high stress.
That’s why I treat my health like a non-negotiable.
Because if I don’t take care of it, I can’t take care of anything else. That’s true now—and it’ll be even more true in 20 years.
If that resonates—and you’re ready to get a real handle on your health—I help people do that every day.
Without gimmicks. Without overwhelm. Just a clear system that works.
Best,
John
P.S. Starting next week through the end of the month, I’m running my Black Friday Coaching Promo.
It’s the time of year when most people check out—so I’m rewarding the few who lean in. This will be the lowest coaching rate I offer all year. Not by a little. By a lot.
If you’ve been on the fence, now’s the time.
👉 Apply here to learn more
P.P.S. Kelly whipped up this butternut squash risotto and fancy “Oura King” salmon for our 6-month anniversary. Tasty, full of omega-3s, and fall themed! What more could a guy ask for?
3 Steps You Can Take
Apply for coaching - If you’re ready to start, you can fill out a coaching application here (it takes 90 seconds or less). Best case, you change your life. Worst case, I’ll help you draw up a road map to get closer to your goals.
Sign up for my newsletter - If you’d like to hear more, sign up for my mailing list here.
Keep learning - You can check out my other articles here. Nobody asked me to, but I’ve spent a ton of time researching everything from artificial sweeteners to saturated fat to testosterone and more, so you don’t have to.
