Prioritising Health
In a world where conflicting health advice is broadcast from every direction - from social media influencers marketing supplements to documentaries promoting “biohacks” - it’s easy for people to fall victim to misinformation. At West Coast Barbell Club, the philosophy is simple; cut through the noise and focus on what truly matters for lasting health and longevity. The idea isn’t to chase every new fad but to build a solid foundation that helps you adapt and self manage when faced with life’s inevitable challenges. We view good health as having strength in our ability to respond positively to physical, psychological and social stressors. With an emphasis on building that resilient mindset, let’s break down the health priorities that we, and Barbell Medicine (who deserve credit for inspiring this article), advocate for.
1. Engage in Regular Physical Activity
It all starts with exercise. Sedentary lifestyles remain one of the biggest risks to public health worldwide. Whether your primary goal is to get stronger, fitter or leaner, dedicating time and effort to all of the above by consistently meeting and exceeding current Physical Activity Guidelines should be the aim.
This doesn’t have to mean forcing yourself into a monotonous routine; it’s about developing a sustainable habit that strengthens your body against the stresses of everyday life. In our own training, we should recognise that challenging ourselves in the gym doesn’t just improve physical strength, it builds psychological resilience too.
For someone with a history of low back pain and a fear of lifting weights, seeing themselves double or triple their deadlift not only makes day to day tasks like gardening physically easier, but also builds self efficacy – a sense of confidence and mental toughness that their body is adaptable and capable of improvement.
2. Maintain a Healthy Body Weight and Body Composition
More than just a number on the scales, body composition speaks volumes about our expected health trajectory. We cannot emphasise enough how important routinely monitoring weight and waist circumference is - as uncomfortable as it may feel. Endeavouring to keep both in healthy ranges is hugely important for reducing your risk of chronic diseases and medical episodes; such as diabetes, heart attack and stroke.
It’s about striking a balance; you don’t need to reach some arbitrary “ideal weight”, but achieve a state where your blood pressure, blood sugar levels and blood lipid profiles are within healthy ranges over your lifespan. This generally requires an approach to nutrition and training where consistency and gradual progress replace drastic, unsustainable changes. Think of it as a long term investment in your future health and physical capacity to live life to the fullest as you age.
3. Get Sufficient High Quality Sleep
Quality sleep is a fundamental pillar of good health that helps your body to repair, rejuvenate, and regulate key biological functions. Research consistently shows that deep, restorative sleep is crucial for maintaining hormonal balance, regulating metabolism, and supporting a robust immune system. When you sleep well, your body benefits from reduced inflammation, improved cardiovascular health, and a lower risk of developing chronic conditions like diabetes and obesity.
Proper sleep helps modulate stress hormones, such as cortisol, ensuring that the body can manage everyday stress without tipping into chronic stress responses - a known risk factor for numerous health concerns. A sustained pattern of high quality sleep is also linked to improved regulation of the endocrine system - This regulation supports everything from appetite control to the management of insulin sensitivity.
For specific management strategies to help improve your sleep we intend to write an article soon and will link it here once its ready.
4. Avoid Smoking and Other Addictive Substances
Smoking, along with the misuse of other addictive substances, remains one of the biggest burdens on public health in Australia. It is currently estimated that 15% of Australians die as a consequence of smoking, drug use, and / or excessive alcohol consumption.
While some data suggests that moderate alcohol consumption is correlated with better health, there is no strong evidence that this stems from the alcohol itself. Instead, other factors, such as social interaction and the known positive effects of enjoyable human connection are far more likely the cause (more on this later).
5. Follow Routine Medical Screening - But keep it focused
The healthcare landscape is rife with tests and measurements that can sound important, but more isn’t always better. We advocate for a measured approach to medical screening. Instead of chasing every “biomarker” or indulging in an endless battery of tests, focus on a core set of measurements that truly matter. Blood pressure, blood sugar, cholesterol levels, and other key age and gender appropriate screening tools. By consolidating this process, you avoid the trap of over diagnosis and unnecessary interventions, allowing you to concentrate on the aspects of your life that you can control through training, nutrition, and lifestyle choices.
6. Develop Self Management Strategies for Pain and Injury
Pain is an inevitable part of life and training, but it doesn’t have to be all consuming. Rather than relying on quick fixes or expensive therapies, we would strongly encourage you to better understand pain and improve your self-management strategies for it.
In most situations this means applying “PEACE and LOVE” not “RICE”, which is no longer considered best practice.
Rest is almost never the answer - Think about appropriate exercise modifications, sleep, and stress management strategies. Adopting this approach isn’t about ignoring pain; it’s about understanding why you are experiencing it and empowering yourself to take charge of your recovery. Just as you should adjust your training loads based on fatigue and performance, apply the same principle to how you manage pain and injury.
For more information on this subject we strongly recommend digesting this Barbell Medicine article here.
7. Cultivate Meaningful Social Connections
We aren’t just machines, we’re human beings with intrinsic social needs. Arguably the most important factor in our long term health is having healthy relationships and fostering a robust social network – As coaches biased towards helping clients with diet and exercise it is not to be underestimated how much we encourage community engagement at West Coast Barbell Club, and cultivating an environment well suited to it is one of our top priorities.
Developing meaningful connections not only improves our mental and emotional well being but can also create an environment that supports healthier choices overall. Whether it’s sharing a training session with a workout partner or simply engaging in community activities, these bonds nurture the resilience and confidence necessary to tackle life’s challenges - both in and out of the gym.
The Big Picture
At the core of our recommendations here is a focus on the durability and practicality of engaging in sustainable habits. Adopting these principles means viewing health as an ongoing, active process rather than a state others “fix” (prevention is better than cure). It’s a commitment to building a lifestyle where daily choices support your long term goals - whether that’s being stronger, feeling fitter, or simply enjoying life with friends and family without being held back by preventable ailments.
This echos the ethos we at West Coast Barbell Club keep repeating; consistency and perseverance over long time frames will always outlast fleeting trends. Instead of searching for the “magic pill”, invest in getting the basics right each day. Each gym session, each meal, and each honest conversation about your well being is a step toward a healthier, more resilient version of yourself.
The journey to better health isn’t paved with shortcuts - it’s built on rational, deliberate choices that add up over time. By addressing these seven priorities, you’re not only setting yourself up for better performance; you’re also building the foundation for a longer, more fulfilling life.