Written by Beanie Robinson, Nutritionist
Beanie Robinson is one of London's best Nutritionists. She is the Founder of The Health Space, an online Nutrition Clinic that specializes in Weight Loss, Hormonal imbalances; PCOS, IBS, Gut health & Type 2 diabetes.
Feeling burned out? Struggling to keep your health on track amidst the chaos of daily life? You’re not alone. Between work, family, and personal goals, it can be overwhelming to prioritize wellness, and as a result, it often slips to the bottom of the list. But here’s the good news: you don’t need to overhaul your life overnight. Instead, focus on small, consistent changes across the six key pillars of health: sleep, nutrition, social connection, purpose, movement, and stress management.
These pillars act as your foundation for a balanced, joyful, and resilient life. Let’s explore how each pillar impacts your well-being and how simple, sustainable improvements can create lasting change. The power of small changes over time is truly remarkable.
Sleep: Your foundation for restoration
Sleep is the cornerstone and absolute foundation of optimal health, influencing everything from energy levels to cognitive function. Poor sleep can derail even the best wellness routine, leaving you tired, hungry, irritable, and unfocused.
Rank yourself: On a scale of 1 to 10, how well are you sleeping? Do you wake up feeling refreshed?
Ways to Improve by 1%: Start by setting a consistent bedtime and wake-up time, even on weekends. This helps regulate your body’s internal clock, making it easier to fall asleep and wake up naturally. Create a calming bedtime ritual, such as reading, light stretching, taking a warm, soothing bath, or listening to gentle music.
For deeper insights, consider reading Why We Sleep by Matthew Walker, which dives into the science of sleep and its profound impact on health.
Nutrition: Fuel your body, nourish your soul
What you eat doesn’t just fuel your body; it shapes your energy levels, focus, and long-term health. Nutrition isn’t about perfection, it’s about balance and making choices that support your long-term vision of health.
Rank yourself: Are you eating a variety of whole, nutrient-dense foods? Do your meals include plenty of fruits, vegetables, and whole grains? Will this meal bring you closer to your health goals?
Ways to improve by 1%: Add just one more serving of vegetables to your daily meals. Planning meals ahead of time can also reduce reliance on ultra-processed convenience foods and help you make smarter choices.
For inspiration, explore The Blue Zones Kitchen by Dan Buettner, which features recipes from regions with the highest life expectancies.
Social connection: Strengthen your relationships
Humans are hardwired for connection. Fostering meaningful relationships can lower stress, boost mental health, and increase overall happiness.
Rank yourself: Are you dedicating time to nurture your relationships with friends and family?
Ways to improve by 1%: A quick phone call, a heartfelt message, or a walking date can make all the difference. If you’re looking to expand your circle, consider joining a local group or club that aligns with your interests.
Dr. Vivek Murthy’s book Together highlights the transformative power of social connection for physical and emotional health.
Purpose: The driving force behind your actions
Living with purpose gives your life meaning and helps you align your actions with what truly matters to you. Whether it’s your career, family, or a personal passion, purpose keeps you motivated and grounded.
Rank yourself: Do you feel a sense of fulfillment in your daily life?
Ways to improve by 1%: Start by identifying three things that bring you joy. Then, find small ways to incorporate these into your daily routine. Volunteering or contributing to a cause you care about can also add depth and satisfaction to your life.
For more guidance, check out Ikigai: The Japanese Secret to a Long and Happy Life by Hector Garcia, which explores how to discover and nurture your purpose. Spend some time journaling about the things that give you a sense of purpose in the world.
Movement: Energize your body and mind
Movement is about more than just hitting the gym; it’s about finding activities you enjoy and staying active throughout the day. Movement improves mood, supports flexibility and strength, and reduces the risk of chronic illnesses.
Rank yourself: Are you incorporating consistent movement into your daily routine?
Ways to improve by 1%:Try a 10-minute walk after meals to aid digestion and boost mental clarity. Experiment with new activities like yoga, dancing, or swimming to keep things fresh and enjoyable.
James Clear’s Atomic Habits offers practical tips on building consistent, sustainable movement into your day.
Stress management: Cultivate calm and resilience
Stress is an unavoidable part of life, but how you manage it can shape your physical and mental health. Chronic stress can take a toll on your sleep, digestion, and immune function, so it’s crucial to have strategies in place to unwind and recharge.
Rank yourself: Are you carving out time each day to relax and de-stress?
Ways to improve by 1%: Mindfulness practices like meditation, breathwork, or Yoga Nidra can help you stay grounded. Starting a gratitude journal is another simple way to shift your focus from worries to positive moments.
Dr. Rangan Chatterjee’s The Stress Solution is a fantastic resource for practical stress management techniques.
Your 1% challenge: Transform your pillars of health
Transformation doesn’t happen in giant leaps; it happens through small, consistent steps. By improving just 1% in each of these pillars, you create a ripple effect that leads to significant, long-term change.
Take a moment to rank yourself on each of the six pillars. Which one needs the most attention right now? Start there and commit to one small improvement today.
Whether it’s an extra hour in bed, a new recipe, or a phone call to a friend, every little step adds up over time.
Your journey toward better health doesn’t have to feel overwhelming. Focus on progress, not perfection, and celebrate each win along the way. With a balanced approach to these six pillars, you’ll create a foundation for a healthier, happier, and more resilient life.
Beanie Robinson, Nutritionist
Beanie Robinson is a leader in sustainable healthy weight loss, hormonal imbalances; PCOS & IBS. Her personal journey with PCOS left her searching for a natural and holistic way of alleviating her symptoms. She has since dedicated her life to helping others optimise their health through Nutrition & Lifestyle medicine. Beanie passionately believes in our bodies capacity to heal & guides clients on their journey to full health & vitality.
