Stop Overthinking Your Health and Fitness: Optimizing VS Optimal

It can be easy to get caught up in the hype of optimization in health and fitness. Seeing what someone you follow on Instagram or YouTube may be doing for their latest recovery or optimal breakfast strategy may indeed resonate and seem like an answer in the moment. You see, when we are searching for answers and someone appears to have a “hack” to optimize, it is very easy for our minds to be convinced by simplistic logic that this one missing piece may indeed be the answer to our most optimal self. The issue here is that these often times advanced or very small needle moving “hacks” are often not what will get YOU closer to optimal. Let’s explore why…

But first, if this resonates with you, you may also benefit from reading about another area that can be holding you back.

With the new year around the corner, many of us are already thinking about making big health and fitness changes. And let’s be honest—the health and fitness industry isn’t exactly shy about telling us the “best” ways to eat, train, or live. Whether it’s intermittent fasting, high-intensity interval training (HIIT), or the latest superfood trend, it’s easy to fall into the trap of overthinking and searching for perfection.

But here’s the thing: if what’s “optimal” doesn’t fit into your life in a way you can sustain, it’s not optimal for you. It might even derail your progress entirely. Let’s take a step back from that noise and focus on what truly matters: creating a plan that works for your life and that you can actually stick to—consistently. Most of the time this is not the optimization strategy you are being fed, but something far simpler and less sexy.

The Trap of Over-Optimization

“Optimal” sounds appealing because it promises the best possible results. It’s a little sexy too let’s say. But too often, it becomes a slippery slope of spinning your wheels. For instance:

• An Intermittent Fasting (IF) Diet vs. Eating Whole Foods and Listening to Your Appetite
  Intermittent fasting has been shown to offer benefits for weight management and metabolic health. But if skipping breakfast makes you irritable, sluggish, or unable to focus at work, what’s the point? Also, there may not even be anything inherently special about IF since it appears most benefits may simply come form the caloric restriction and cognitive restraint practiced which many other nutrition/dietary strategies offer. Therefore instead, prioritizing higher-quality whole foods and paying attention to hunger and fullness cues might help you eat more intuitively and stay consistent. In the long term, this is a healthier you.

• Working Out 5 Days a Week vs. 2-3 Quality Sessions You Can Commit To
  Sure, working out 4-6 days a week might maximize strength or hypertrophy (muscle building/size) gains on paper as you pack in more frequency (times you train) and volume (sets and reps). But if your schedule doesn’t allow it—or if it feels overwhelming—you’re more likely to burn out and quit. What if you can’t recover from those sessions well enough to push subsequent ones? On the other hand, 2-3 QUALITY whole-body resistance training sessions paired with activities you actually enjoy, like hiking, biking, or yoga, might be far more sustainable and just as effective in the long run. And you may enjoy life more too…

Focus on the Basics: Build a Solid Foundation

Before diving headfirst into a tip oif the iceberg “optimization” strategy or worse yet dramatic “new year transformation,” make sure you’ve got the basics down. These might not sound glamorous, but they’re often the most impactful:

1. Move Daily
   This doesn’t have to mean a formal workout. Walking, stretching, or even a fun pickleball session counts. Movement you enjoy is movement you’ll repeat.

2. Eat More Whole Foods
   Instead of obsessing over calories or cutting out entire food groups, aim to include more nutrient-dense whole foods—think vegetables, fruits, lean proteins, and healthy fats. These choices naturally crowd out less nourishing options.

3. Get Enough Sleep
   If your sleep is a mess, no diet or workout routine will fully compensate. Focus on consistent bedtimes and creating a relaxing evening routine. Simple is better here and no obsessing or overcomplicating.

4. Hydrate
   Water might not be the magic bullet, but dehydration can make you feel tired, hungry, or unfocused. It brings down physcial and mental performance in key areas. Keep this simple: drink enough to feel good, urinate regularly, maybe 1/2 bodyweight in ounces if you need a number.

“Optimized” vs. Real-Life Optimal: More Examples

• Optimized: Tracking every macro in an app.
  Sustainable: Building balanced meals with protein, veggies, and healthy fats most of the time.

• Optimized: Staggered Norwegian 4x4s + Fartleks + HIIT sessions for VO2 Max gains
  Sustainable: Lots of fun and easier zone 2 training to build mitochondrial density + some higher heart rate training

• Optimal: A complicated morning routine with meditation, journaling, and cold plunges.
  Sustainable: Picking one morning habit that sets you up for the day, like stretching or drinking a glass of water.

Tune Into Your Internal Cues

One of the most powerful tools you have is your ability to tune into your own body and mind. The health and fitness world might tell you what you “should” do, but only you know what feels right. Here are some ways to start listening inward:

• Notice Hunger and Fullness Signals: Eat when you’re hungry, stop when you’re satisfied—not stuffed.

• Check in With Your Energy Levels: Does your current routine leave you feeling energized or drained? Adjust accordingly.

• Find Joy in Movement: Movement isn’t punishment; it’s a celebration of what your body can do. Choose activities you love.

The Minimal Effective Dose

When it comes to health and fitness, more isn’t always better. Often, less done well is more impactful. The minimal effective dose is the smallest amount of effort required to produce meaningful results. For example:

• Two to three strength training sessions per week can build strength and improve metabolism.

• Walking 8,000 steps daily is enough for significant health benefits.

• Eating whole, balanced meals 80% of the time is often better than a 100% “perfect” diet that’s impossible to stick to.

Closing Thoughts: Progress Over Perfection

As you plan for the new year and beyond, remember that health and fitness aren’t about being perfect—they’re about making progress. If you focus on what’s practical vs optimized, enjoyable, and sustainable, you’re far more likely to create habits that last and indeed are optimal for you. Start small, focus on the basics, and trust that consistency beats perfection every time.

This coming year (which will be here before we know it), let’s tune out the noise, tune into ourselves, and build routines that truly work for our lives. What’s one small change you can start with today? Whatever it is, commit to it, and watch how those small steps add up. Start now!

November Announcements:

• We will be closed Thanksgiving Day Next Week 11/28 enjoying time with family. We hope you are as well.

• Health coaching spots will open again soon and into the new year. If you’re interested, please book a free consult with us to get a jump start.