Photos by Ava Kitzi

“I’d love to be healthier … but when the experts can’t agree, how am I supposed to know what actually works?”

One minute it’s low-fat, the next it’s high-fat. Eat six meals a day, or maybe just one. Do more cardio — wait, cardio is the reason you’re not losing weight. Eat less to lose weight, but also, maybe you’re not eating enough.

Confused yet? You’re not alone. And if you’ve ever tried to get in shape, have kids to keep up with and a calendar that barely leaves time for coffee, it’s no wonder it feels impossible to know where to start — or what to trust.

Here’s the truth: health isn’t about chasing trends or mastering extremes. It’s about building something that fits your life, lasts long-term and works. That starts with one simple idea: knowing your why.

The Golden Circle of Wellness

I use a model called the Golden Circle to guide clients on their wellness journey. It’s adapted from Simon Sinek’s business concept but made personal. It includes three layers:

1. Why: The Purpose That Powers You

The mistake most people make is starting with tactics. They search for the “perfect” workout plan or the “best” diet, jumping from one method to another, hoping something sticks. But when life throws a curveball, those tactics fall apart. Why? Because they weren’t anchored to something deeper.

That core motivation is your anchor. It’s the emotional driver that keeps you grounded when things get hard; it’s the reason you care about your health in the first place. Maybe it’s keeping up with your kids instead of collapsing on the couch. Maybe it’s showing up confidently at work. Maybe it’s preventing the chronic conditions that run in your family. Whatever it is, your why must be personal, emotional and real.

Take five minutes to write your own. Ask yourself:

• What do I want my health to make possible?
• Who relies on me being at my best?
• What kind of life do I want to live in 10, 20 or 30 years?

The stronger your why, the easier the rest becomes. When you have a clear purpose, discipline feels less like punishment and more like alignment.

2. Principles: The Compass That Keeps You Oriented

Once you know your why, you need a set of principles to guide your path. These are timeless truths about how the human body thrives, but sometimes we need a reminder. Here are a few we use often:

• Consistency beats intensity. It’s not what you do for two weeks that changes your life; it’s what you can sustain for two decades.
• Sustainability over sacrifice. If your plan requires extreme discipline and eliminates all joy, it’s probably not going to last past your next birthday party.
• Movement is medicine. You don’t have to be a gym rat. But your body was built to move and every bit counts.
• Sleep is your superpower. No supplement or smoothie will outperform what quality sleep does for your brain and body.
• Small hinges swing big doors. Tiny habit changes — done consistently — can produce massive results over time.

The job of principles is to act as a filter. They help you ignore the noise and focus on what matters to you.

3. Tactics: The Tools That Fit Your Life

Only after you know your why and set your principles should you decide on the tactics.

This is where the internet gets it wrong. Tactics without context are meaningless. A cold plunge might help one person, but be a waste of time for another. A ketogenic diet might transform one life and derail another. Tactics have to fit you. If your why is to have more energy for your family and your principle is that sustainability matters more than extremes, then your tactics might look like:

• Take a 15-minute walk after dinner, even if it’s just around the block.
• Aim for about 80 ounces of water each day, adjusting based on activity.
• Knock out two strength workouts each week — even short ones count.
• Cut off screens an hour before bed to improve sleep.
• Focus on getting quality protein in every meal.

These are not revolutionary. That’s the point. They’re simple, repeatable and aligned with your values. The best tactics are the ones you can do on your worst day.

Start at the Center

Health isn’t about finding the perfect tactic; it’s about starting from the inside out. When you align your daily actions with a clear why and a firm set of principles, you don’t need willpower. You just need clarity.

The Columbia community is full of high performers, busy parents and passionate professionals. We all want to live fully — not just longer, but better. That starts with taking care of yourself.

Find your “why.” Live with purpose. And choose tactics that help you feel like the best version of yourself.