Be Well to Do Well - Part 1

Have you ever had back pain so severe it hurts just to breathe? To laugh? To cough?

You lie there on the floor, crippled, wondering, "How the hell am I supposed to get up?" You slowly roll onto your stomach, gasping as you inch forward on hands and knees. "Okay," you think, "at least I can crawl." You shuffle to the sofa, grab the cushions, find your feet, and slowly—painfully—heave yourself upright.

I’ve been there a few times. Boy, does that moment grant you a sudden, profound respect for a healthy back—one that usually operates so smoothly you don’t even notice it. You may not have "thrown out" your back, but perhaps you’ve had another health scare. These events are wake-up calls, but in reality, they are loud shouts because we’ve been ignoring the small signs all along.

The Great Disconnect

When we think about wellbeing, physical health is the foundation. We’ve been lectured on nutrition, sleep, and exercise since we were kids. But here’s the disconnect: Knowledge isn’t behavior. No amount of podcasts, books, or "expert" advice changes us. There is a massive discrepancy between what we know and what we do. We know we shouldn’t reach for that third glass of wine, hit "Next Episode" on Netflix at midnight, or grab our phones the second we feel a hint of boredom. We know the script: 7–8 hours of sleep, whole foods, and a balance of cardio and strength.

And yet… it’s so hard to change.

But change is possible. The secret? 

Choose one thing

Just one.

Too many changes overwhelm the system. Start small, stay consistent, and build only once the first habit is locked in. Ten years ago, my journey started with a simple seven-minute daily workout. Today, that seed has grown into a plant-based diet, 40-minute daily sessions, cold showers, and over an hour of mindfulness and breathwork. I’m not sharing this to boast—I’m sharing it to show that the "compound effect" of small choices is real. I feel more energized today than I did a decade ago.

The Power of Presence

To bridge the gap between "knowing" and "doing," you have to be present. I didn’t truly understand this until a few years ago. Being present to what is happening in you and around you provides the vital data you need to adjust your behavior in real-time.

Try this: Think of a white polar bear for one minute. How many times did your mind drift? Probably at least six to ten times. That’s normal. Our minds love to wander into judgments, plans, and worries. But that wandering prevents us from engaging with what is real. Science shows that being fully present brings increased happiness. We’ve all felt this in "flow states"—those moments where time disappears because you are entirely merged with the task at hand.

Listen to the Body’s Data

As you practice being present, start with your body. Your biology gives you minute-to-minute clues about what it needs. In fact, 80% of the traffic in your nervous system consists of the body sending information up to the brain, not the other way around.

For example, I’ve been sitting at my desk for over an hour now as I type this. My body is telling me it’s done; my hips feel stiff. In the past, I would have ignored it—and actually, as I write this, a dull pain is starting to shoot through my left glute.

Hold on... I’m standing up. I’m doing 30 air squats. BREAK.

And I’m back.

My current goal is to notice when I’m overeating or eating too quickly. The only way to succeed is to be mindful the moment I reach for a snack out of boredom or stress. If we can tune in early, we don’t have to wait for the "loud shout" of a health scare.

The ABC Method

To start your own shift, just remember ABC:

• Awareness: Notice the sensation (the stiff hip, the bored hunger).
• Be in the Present: Don't rush past the feeling.
• Choose: Make a conscious decision based on that data.

You can approach change from any of these angles. We’ve focused on the physical here, but this framework applies to our mental health, our relationships, and our professional performance.

More on those next time!