Long, long ago (decade) in a land far, far away (Texas), I worked for a company that built some of the best downhole drilling & measurement tools in all the land. The tools were engineered to work in the challenging environment deep in the Earth’s crust. They were designed to withstand tremendous shock, vibration, and heat. They also needed sufficient power to last for extended periods. The tools were built to design specifications, and when they exceeded those specifications for too long, they failed.
The human body is a much more intelligent design than anything engineered by man. Created by God, it’s the dwelling place of consciousness, a soul vehicle. Our physical bodies were engineered to deal with the trials and tribulations we’re challenged with in the Great Wide World and provide the perfect vehicle to explore, play and create. God was a bit mysterious with the original design specifications, however, so we’ve had to work them out over many thousands of generations.
Oddly, we seem to have forgotten much of what we learned historically in recent times, and a significant portion of the population have bodies that are outside of their physical design specifications. To bring your body back into alignment with its “divine specification” (optimal health, vitality, and functionality), you need clean air, clean water, clean food, quality sleep, sunshine, and exercise.
You Are What You Eat
The widespread prevalence of obesity and chronic illness suggests that modern lifestyles far too often deviate from these requirements. The body requires a balance of macronutrients (carbohydrates, proteins, fats) and micronutrients (vitamins and minerals) to function efficiently, maintain healthy body composition, and prevent disease.
Protein is essential for muscle repair, immune function, and the production of enzymes. 0.8–1.5 g per kg of body weight daily, depending on age and body composition, is a good starting point, even more if you’re a gym rat trying to increase muscle mass. Fats support hormone production, brain health, and provide lasting energy. Healthy, saturated fats should make up about 30–35% of daily calories. Trans fats and seed oils are not healthy and will push you out of spec, leading to system failures.
“Start where you are. Use what you have. Do what you can.” ~ Arthur Ashe
Carbohydrates are the primary energy source, and quality matters. Choose complex carbs over refined sugars and adjust intake based on activity level. If you spend all day sitting at a desk behind a monitor or binge watching Netflix on the couch, cut carbs. Prioritize whole, unprocessed foods that stabilize blood sugar and reduce inflammation. Processed foods are full of seed oils and refined sugar, which cause metabolic dysfunction.
Deficiencies in vitamins and minerals impair metabolism, immunity, and recovery. For example, low vitamin D (common in indoor lifestyles) weakens bones and immunity. Eat a diverse diet rich in colorful vegetables and fruits, along with quality sources of protein. Consider blood tests to identify deficiencies.
Water, Water Everywhere
Clean water is critical for cellular function, detoxification, and temperature regulation. Aim for a couple of liters per day, adjusted for activity and climate. Electrolytes are just as important as water to stay hydrated. Too much water can be just as harmful as too little, as it dilutes electrolytes in the blood.
“Water is life and clean water means health.” – Audrey Hepburn
Processed foods high in sugar, artificial additives, and trans fats disrupt metabolism and promote inflammation. Pesticides and pollutants in non-organic foods will also stress the body. Choose organic produce and read labels to avoid hidden sugars, artificial ingredients, and toxic additives. Better yet, stay away; real food doesn’t wear a label.
Sleep is foundational for physical repair, hormonal balance, and appetite regulation. Poor sleep disrupts insulin sensitivity, increases cortisol (promoting fat storage), and impairs recovery. Adults need 7–9 hours of quality sleep nightly, ideally in a dark, cool, quiet environment. Establish a consistent sleep schedule, even on weekends. Limit blue light exposure 1–2 hours before bed (use blue-light-blocking glasses or device filters). Avoid heavy meals, alcohol, or caffeine late in the day.
Exercise, The Best Medicine
Exercise aligns with the body’s design for movement, improving cardiovascular health, muscle strength, insulin sensitivity, and mental well-being. Sedentary lifestyles contribute to obesity and chronic disease. A mix of aerobic exercise and strength training is best, and an hour a day will go a long way to get you back in shape.
“Nothing will work unless you do.” ~ Maya Angelou
2-3 hours a week of moderate aerobic activity (e.g., brisk walking, cycling) or 1.5 to 2 hours of vigorous activity (e.g., running, swimming) will improve heart health and burn fat. 2–3 strength training sessions per week targeting major muscle groups will build lean muscle, boost metabolism, and support joint health. Strength training preserves lean mass during weight loss, improving metabolism and aesthetics.
Excess body fat, particularly visceral fat, is a marker of operating outside design specifications, increasing risks of diabetes, heart disease, and joint issues. Healthy body composition varies but generally aligns with body fat ranges of 10–20% for men and 18–28% for women. Daily stretching or yoga can help maintain range of motion and prevent injury.
Sunlight and fresh air are critical for physical and mental health, aligning with the body’s natural rhythms. Sunlight triggers vitamin D synthesis (10–30 minutes daily, depending on skin tone and latitude) and regulates circadian rhythms. Spend time outdoors mid-morning or late afternoon to avoid UV overexposure.
“Sunlight! The most precious gold to be found on Earth.” ~ Roman Payne