8 Core Foundations for Living Well From the Inside Out

As a dietitian and personal trainer, it should be no surprise that I highly value nutrition and movement when it comes to supporting our health and living well from the inside out. However, if you’ve been following me for a while on IG then you likely know that I believe that our health is more than just what we eat and how we exercise.

Health is multidimensional and encompasses a wide range of our daily habits, lifestyle and actions. I have often shared about the 7 dimensions of health on my IG page, with one of the posts being HERE.

Those dimensions include physical, spiritual, social, occupational, emotional, environmental and intellectual. Think about the impact that these have on your overall health and wellbeing…pretty HUGE, right?! Right 🙂

So while I love that multidimensional, wide lens view and breakdown of health, I tend to hone in on 8 specific core foundations that impact our health in a big way when working with clients. These foundations all overlap with the 7 dimensions in some way, however they tend to have a greater focus on mental, emotional, physical and spiritual health. These are the main 8 fundamental pillars I focus on when it comes to helping my clients live well from the inside out.

Read more about each below and take the time to evaluate and consider where you stand with each. They are written in bullet points, because that’s how my brain thinks!

Nutrition

• I believe that the food we eat serves three main functions: it can be fuel, it can be consumed for fun, and it also plays a vital function in almost every system in the body.
• My goal is for each client I work with to build a healthy, positive relationship with food. It shouldn’t cause you undue stress and anxiety, it shouldn’t overwhelm you, and it shouldn’t be something that you obsess over. Eating well allows us to feel well and live well, so that we can live out our life’s greater purpose with energy and enthusiasm.
• It’s easy to get caught up in the “more is better” or “all or nothing” mentality when it comes to making healthy food choices. If fruits and veggies are good for us, then more is better, right?! Well, when this pursuit of healthy eating starts to consume your every thought and dictates your worth and value depending on how “good” you were at following it – that’s a red flag.
• Additionally, while I don’t believe there is one right diet for everyone, I do believe we can all benefit from a few fundamental considerations when it comes to nutrition: consume a variety of mostly whole, unprocessed foods like colorful veggies and fruits, lean protein, fiber-rich carbs and healthy fats; be mindful with intake of added sugars and highly processed foods; focus more on nutrients and less on calorie counting, and work to remove rigid restrictions, negative labels and morality from food choices. Your food choices should add to your life in a positive way and support your overall health physically, mentally and emotionally.
• The truth is, yes some foods DO have more of a negative impact on our health than others; these are foods that we typically think of as “bad” or “unhealthy”. However, we need not label them as “bad”, for that usually just leads us to develop a negative outlook on them, in turn leading to feelings of shame, regret and failure when we inevitably eat them. Focusing on the nutrient quality of our food choices and remembering how it will feed the cells of our body can help us make choices that honor our health both in the short and long term.

Movement

• Movement should not be viewed as punishment for what you ate or how you look. The ability to be able to just walk and take the stairs is a gift, yet so many of us are quick to utilize exercise as punishment for a “bad” food choice or weekend binge.
• The best type of exercise is the type that you enjoy, that challenges you, and that you can be consistent with! Don’t like running? Then don’t do it!! Can’t stand the thought of a HIIT workout? You don’t have to! Dread going to pilates? Then don’t go!
• Strength training and cardio both play important roles when it comes to physical health, such as building and maintaining muscle mass, strengthening bones, training the cardiorespiratory system, even supporting improved lipid panels. Ideally you want some of both to support a well-rounded composition. Most of us want to looked “toned”, which really just means we want visible muscle definition, and to have muscle definition we have to build muscle by LIFTING WEIGHTS!! You will not sculpt the muscle tone of your dreams solely by running.
• However, at the end of the day, as long as you are engaging in physical activity most days of the week (30 minutes 5 times a week is a good starting point), you’re doing your present AND FUTURE self a solid favor. Don’t overcomplicate it!

Purpose

• Your purpose on this earth is not to have the picture perfect body or perfect health. Your purpose on this earth is not to focus only on yourself.
• One of my favorite verses in the Bible is Matthew 20:28 “just as the Son of Man did not come to be served, but to serve, and to give his life as a ransom for many”. Jesus, the very Son of God, did not come to earth to be served – though he very much deserved to be served in every regard. Instead, he spent his time serving OTHERS. He didn’t constantly focus on “self-care”, but caring for others.
• We are all gifted with talents and passions to carry out this side of heaven. Ultimately, our purpose this side of heaven is to first LOVE GOD and then to love others. Practically, one way we can love others is by living out our life’s passion and purpose to the fullest…but we can’t do that if we are focused only on our self.
• Knowing and believing in your purpose brings unmatched value and meaning to your life – why you get up, how you show up to your work, how you treat and talk to the people around you, how you take care of your body…all of it. Living well is nearly impossible if we don’t live with purpose. Don’t waste your time comparing your gifts, talents or purpose to those around you. Comparison truly is the thief of joy. Focus on your purpose, serve those around you wholeheartedly, and reap the rewards of fulfillment.

Mindset

• When it comes to literally ANYTHING in life, your mindset matters more than anything else. (Bold statement, eh??). Truly though, it’s like the rudder on a ship – it directs where your thoughts go, which in turn direct your beliefs and actions. Pay attention to your mindset (and motives) when it comes to your health and wellbeing. Why are you choosing to eat, move and live a certain way? Is it rooted in a mindset of abundance, confidence and respect or one of scarcity, jealousy and shame?
• We can use the example of choosing to eat gluten free. Are you doing so because you find it genuinely helps you to feel better and more alert throughout the day, or because you think it will make you “be healthier” because it eliminates some of your favorite unhealthy foods? Same choice (eliminating gluten), but totally different mindsets/motivations behind it, which in turn drive to two totally different outcomes and thought patterns. So yes, mindset matters.
• I like to ask myself WHY I’m choosing to do something. And I keep asking myself WHY, WHY, WHY until I get to the real root, the real motive behind my actions, that fuels my mindset. For example, if you tend to have an “all or nothing” mindset when it comes to your eating habits, WHY do you think that is? This can be a difficult activity to complete, because it can be incredibly challenging, raw and uncomfortable to sit with and peel back our deepest and most vulnerable thoughts. But trust me, it is work worth doing in your pursuit of living well.

Community

• Have you ever heard the saying “you are the sum of the 5 people you are around the most?”…or some iteration of that, haha. How true is this, though?! When I reflect back on my own life, I greatly believe in this statement.
• Think about it, when you are surrounded by negative people, do you feel like you are the happiest version of yourself? Maybe you find yourself, just a few days later, griping at your husband or snapping at your mom for NO REASON. The people you choose to surround yourself with can have an immeasurable impact on your thoughts, actions, and yes even your health!
• In the beginning of creation, we are told in Genesis that God didn’t think it was good that man was alone, so he created Eve so Adam would have a companion. IT IS NOT GOOD TO BE ALONE. Being solely independent on yourself, determined to be self-reliant and self-sufficient, is not a badge of honor and will eventually wear down on your physical health as well as your mental and emotional health. Anxiety and depression rates are skyrocketing, but being in community is one way to help mitigate these feelings and very real conditions.
• We were created to live in community. Community adds a sense a belonging, meaning and purpose to life that we can’t get elsewhere. Whether it’s based on where you live or work, your church group, a hobby or activity, or some type of common cause – community is an often overlooked or undervalued aspect of your overall health and wellbeing.
• One of my favorite quotes of all time is from Bob Goff; he said “people grow where they’re loved and accepted”. I’ve been through periods of life where I felt neither loved nor accepted by those who I considered friends. It was a dark time, but one that I ultimately learned from. Love others. Show them you care. Offer them a smile. We all want to be valued and loved.

Sleep

• Up to one third of adults aren’t getting enough sleep at night (7 or more hours). Lack of sleep, or inadequate sleep, can lead to some serious detrimental health effects like diabetes, insulin resistance, high blood pressure, heart disease, stroke, stress, anxiety, unwanted weight gain, increased hunger/cravings, decreased immune function, trouble with concentration, memory issues, mood changes, and even low sex drive… so yeah, let’s all GET SOME SLEEP SHALL WE??!
• Sleep is one of the greatest gifts God gave man, in my humble opinion. It’s a reminder, to me, that we aren’t made to be able to do it all 24/7/365 and we require rest to function at our best.
• Like previously mentioned, most of us aren’t sleeping enough. My biggest tips for better sleep are to put the phone up an hour before bed, don’t press play on that next episode on Netflix (it’ll be there tomorrow…), create an evening routine, and curate a relaxing sleep environment. Journaling and praying are also great ways to help relax, ease your mind and aid in improved sleep….and in living well 🙂

Stress Management

• Stress is often referred to as “the silent killer”. It’s another aspect of our daily lifestyle that is usually quickly overlooked or brushed aside. We don’t think it really has THAT big of an impact on our health, do we???
• Turns out, it does. When we are under constant, chronic levels of stress, we can expect an increase in headaches, sleeplessness, risk for heart attacks, higher blood sugar and blood pressure, depressed immune system, upset stomach, low sex drive, and tense muscles. Stress can lead some to overeat, while others might be more prone to under eat, or not eat at all. Might seem like nothing, but overtime these can have deleterious effects on the body as a whole. I picture my body under stress as a tightly wound up rubber band ball. Tight, tense and ready to pop at any moment, ha!
• The reality is, we live in stressful times. Whether it be work drama, a family emergency, running late for an appointment, dealing with political turmoil, or even just having a BAD DAY…stress is everywhere. And while we won’t be able to completely mitigate stress, we DO have the ability to control the way that we handle and manage the amount of stress we face.
• Stress management techniques look different for everyone, because we all handle stressful situations differently! So long as you are handling it in a way that doesn’t have a negative impact on your overall health (i.e. overeating or binging on alcohol), then find a way that works for you. This could be going on a walk outside, journaling, talking to a friend, seeking help from a counselor, cooking yourself a nourishing meal, or engaging in an enjoyable hobby. Shoot, even things such as being efficient with your time and getting adequate sleep can help ease the stress!!

Relaxation

• CAN’T FORGET TO RELAX, BABY!! We live in a culture that is constantly encouraging us to “go, go, go”, to strive to get ahead and reach that next rung on the ladder of success. That if we stop or have to take a break, we aren’t tough enough or as successful as those around us…that we are weak and aren’t cut out for the life we want to live. FALSE. FALSE. FALSE.
• Listen, having ambition and working hard towards reaching a goal is incredibly important and of great value, no doubt!! We aren’t called to be lazy bums that request everything be handed to us hand and foot, and on a gold platter. We are called to WORK! However, we cannot work well if we don’t rest and relax. We get burnt out, tired, stressed out and worn down…which only sets us back further than if we just took the time to relax for a bit. One of my fav authors Rebekah Lyons has a saying that we work from a place of rest, not for rest. Love that, and SO true!! One of my fav ways to relax in the past has been reading through her book Rhythms of Renewal. So good.
• Take the time to fully enjoy life. This is something that is admittedly hard for me with working a full time job and running FFF. However, I’ve found that life feels bleak and work feels meaningless if I don’t take the time to step back and relax by doing something that is just FUN. This could be a hobby, or taking a short weekend trip, reading a book by the pool, spending the evening playing board games with Tyler, or YES, having a night of “self care” filled with bubble baths and face masks!
• Relaxation isn’t lazy when you pair it with a healthy ambition and mindset. Find ways to TRULY relax physically and mentally. Allow your mind to slow down. Allow your body to slow down. Have a plan for how you will spend your time relaxing (rather than just say “I’m going to relax!!”) and you will find that time deeply enriching and in fact…relaxing!

So, that’s it! 8 core foundations for living well from the inside out. Which one speaks to you the most? Which one do you know you could focus in on a little more? What makes some of them easier or harder for you?

I personally find nutrition to be easy, but I’m REALLY bad at intentional relaxation….however, I’m trying to get better by identifying hobbies to do for FUN that have no productivity attached to them…ha!