14/06/2026
Jet lagged and a little sleep deprived got me thinking...
What are the non-negotiables when it comes to our health?
Like, what actually makes us healthy? Is it as complicated as we've been led to believe?
Now, I'm not talking about the secret hacks. Not the complicated 50-step morning routines. Not the bio-hacks and stem cell injections that cost a fortune. Not the latest greatest workout routines that make us superhuman.
I'm talking about the foundations. The obvious stuff. The things we all know but somehow keep pushing to the bottom of the list, because they just seem too damn obvious to be taken seriously.
Because here's the point of this post: we are often guilty of overcomplicating health because the simple things feel too simple.
But the real magic, where the rubber hits the road? It's been hiding in plain sight the whole time.
That said, knowing the foundations and actually living them are two different things. Life gets loud. Overwhelm creeps in. It happens to us all, especially me when I'm tired, moody, busy, jet lagged, or insert any issue that makes us human.
Sometimes, we could all do with a little boost.
So let's talk about the non-negotiables. The things we try to negotiate with but shouldn't.
🥗 1. Whole foods you cook yourself
If you can't recognise it with your eyes, ask why you're putting it in your body. Vegetables, meat, fish, eggs, fruit, nuts, seeds. Things that grew or grazed.
And here's the part we ignore: you have to cook them. Not heat up a box. Cook. With your hands. In your kitchen.
I know. It takes time. But so does feeling terrible, being sick, or being overweight. Choose your hard.
💧 2. Water. Actual water.
The healthiest beverage on the planet is also the most overlooked.
Your body is mostly water. Your brain needs it. Your digestion depends on it.
Drink the water. Stop negotiating.
🚶♀️ 3. Walking
150 minutes a week. That's 30 minutes, 5 days a week. A brisk walk.
Free. Everywhere. Overlooked.
Don't overthink it. Just walk.
😴 4. Sleep
Sleep is not what you do when you finally get around to it. Sleep IS the work.
It's when your brain clears waste. Your muscles repair. Your hormones rebalance.
Protect your bedtime like you'd protect your favourite seat on an airplane — if you can get it, you are going to look after it.
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So this is what I believe, based on years of doing the work on myself and in the service of thousands of others:
We want health to be complicated because then we have an excuse. It's too hard. I don't have time. It's too expensive.
We are still looking or waiting for the magic pill, for the "easy way out" — when the hardest thing we can do is live in a body that is prematurely ageing, sick, and tired.
Those non-negotiables that I spoke about above? They are already available to you. Whole foods. Water. Walking. Sleep. They are there, waving at you from the cheap seats. Obvious and effective.
But obvious doesn't always mean easy.
That's where the boost comes in. Boost Camp. Boost Protocol. That's why I created them. Life isn't always straightforward. Life isn't always easy. Sometimes we need a boost.
So stop negotiating with the basics.
Even me, right now, sitting here in Shanghai typing my thoughts because the internet won't let me go live. I'm doing the non-negotiables and boosting my chances by knowing what to eat, how to choose, and what's important. I've got my good habits courtesy of boost camp locked in and boost protocol as my daily gut multi to ensure I have a better than fighting chance of getting through the next week.
Sometimes you just have to start. Or in my case, keep going.
Do not negotiate with how you want to feel tomorrow, or next week, or next year. Imagine what starting today would do for you — instead of a revolving door of negotiations with yourself that is getting you nowhere in a hurry.
Start doing them.
And if you need a boost along the way? I'm here for you
