The 9 Fundamentals That Actually Work

For lifelong good health

After years immersed in fitness, personal development, and mentoring many people, I have realised something simple, but powerful:

Without sticking to the basics, you cannot achieve lasting results.

Everyone wants shortcuts. But 99% of people don’t need more complexity. They need to master a few core fundamentals and apply them consistently.

Here are the 9 principles I teach, follow, and return to over and over again.

---

1. Plan, Prioritise, and Prepare

If it’s not planned, it’s left to chance. That applies to your meals, your workouts, and your recovery.

What this looks like:

• Batch-cooking on Sunday to avoid midweek junk food.

• Laying out your gym clothes the night before.

• Blocking training time on your calendar like any other meeting.

Preparation removes decision fatigue and makes consistency easier.

2. Regulate Eating Behaviors

Most people don’t just struggle with what they eat, they struggle with how they eat.

Do this instead:

• Eat without screens or distractions.

• Slow down and chew. Give your body time to register fullness.

• Ask, “Am I actually hungry or just stressed, bored, or anxious?”

Mindful eating is the foundation of sustainable eating.

3. Match Energy Intake to Needs and Goals

Calories are not bad. They’re just a tool. Align your intake with your goal - fat loss, maintenance, or muscle gain.

Real-world alignment:

• Fat loss? Eat slightly below maintenance.

• Muscle gain? Add a controlled surplus.

• High training day? More fuel. Rest day? Slightly less.

Understand the balance. Adjust as you go.

4. Choose Higher Quality Foods More Often

You don’t have to eat “perfectly.” But you do have to eat intentionally.

Simple upgrades:

• Swap fried food for grilled.

• Replace sugary drinks with water or lime water.

• Build meals around whole foods: protein, fiber, healthy fats.

The goal isn’t restriction, it’s nourishment.

5. Provide Adequate Nutrients

Your body needs more than just calories. It needs vitamins, minerals, fibre, and healthy fats.

Focus on variety:

• Eat the rainbow - greens, reds, oranges, purples.

• Include healthy fats (ghee, olive oil, seeds, nuts).

• Get blood tests. Fill nutritional gaps with food first, supplements if needed.

Most people are overfed and undernourished. Flip that script.

6. Move Often and Move Well

Movement is life. It doesn't have to be extreme but it must be consistent.

Daily movement goals:

• Walk 8,000–10,000 steps a day.

• Do resistance training 2–3x a week.

• Stretch or mobilise joints for 5–10 minutes daily.

You don’t need more intensity. You need more consistency.

7. Rest and Recover

No matter how hard you train, if you don’t recover, you won’t improve.

Make recovery a priority:

• Sleep 7–9 hours every night.

• Take rest days seriously. Your body grows when it recovers.

• Build a relaxing evening routine (no screens, low light, quiet).

Burnout is not a badge of honor. Rest is part of the plan.

8. Create a Supportive Environment

Willpower is overrated. Environment shapes behavior more than motivation ever will.

Make success easier:

• Keep real food in sight, junk food out of reach.

• Join communities or group chats that encourage your goals.

• Set your physical space up to reflect the life you want to live.

Change your surroundings, and your habits follow.

9. Regulate Emotions Without Food and Eating

Food is not a coping mechanism. Learn to deal with emotions without using your plate as a therapist.

Healthier tools:

• Journal, meditate, or take a walk when you feel overwhelmed.

• Use music, movement, or conversation to shift your emotional state.

• Build emotional awareness so you stop numbing and start healing.

This is one of the hardest, but most transformational shifts.

Final Thoughts

These 9 fundamentals are simple. But they’re not always easy.

The people who succeed are not the ones who chase the latest trend. They’re the ones who master these basics and repeat them for years.

Start small. Build slowly. Stay consistent.

And if you need support or direction, I am always here to help.

If you found this post useful, feel free to share it with someone who’s overwhelmed by complexity and needs a reminder that the basics work.

---

⏮ Missed Last Week? Here's What Hit Home

What if ₹50,000/month could turn into ₹30 CRORE?

Here’s how:

✅ Invest ₹50,000 every month
✅ Increase your investment by 10% each year
✅ Earn 10% annual returns over 30 years

Result? ₹30 crore.

But here’s the real magic…

👉 Start withdrawing 6% a year (₹1.8 crore annually), increasing withdrawals by 5% for inflation.

After 20 years of spending?

You’d STILL have ₹40.59 crore left. 🤯

This is financial freedom most people never realise is possible.

All inspired by one of the best finance books I’ve read: Simple Wealth, Inevitable Wealth by Nick Murray.

👉 Want to see the full math and learn how you can plan the same?

---

Thank you for taking out time to read the whole newsletter. We are glad to see you read this message. ☺️

Hope it added value to your wonderful day. If yes, please consider sharing your appreciation on social media and sharing it with anyone who you think might benefit from it.

You can find the links to my social media profiles in the footer.

---

Meet you on the Twenty Eighth Sunday (28/52) of 2025. Take care

---