My 10 Pillars of Health: A Holistic Approach to Thriving in Everyday Life

Over the last few years, I've pieced together what I now call my 10 Pillars of Health. These pillars are the foundation of how I care for myself and how I guide others to reconnect with their own vitality. They're simple, powerful, and rooted in the belief that true health is not just about ticking boxes or following trends, but about understanding your unique nervous system, tuning in daily, and creating a life that supports your well-being.

These pillars are not rules. They are gentle reminders. A framework to come back to when life feels out of balance. And most importantly, they’re flexible and personal. You don’t need to be perfect in all ten at once. The power is in the awareness.

Here’s a breakdown of the 10 Pillars of Health I live by:

1. Breath & Awareness

Your breath is a remote control for your nervous system. When you learn to breathe functionally (deep, nose, slow and light), you can shift how you feel within moments. Breath connects us to the present, grounds us when we’re overwhelmed, and brings awareness to what’s going on in our inner world. Start here. Just one conscious breath can bring you back to yourself.

2. Sleep

Quality sleep is foundational. It’s not about how many hours you’re in bed, but how well your nervous system is supported before you go to sleep, and how rested you feel when you wake. Sleep impacts hormone regulation, emotional resilience, and your ability to cope with stress. Prioritising wind-down time and sleep hygiene can change everything.

3. Movement & Exercise

Movement doesn’t need to be intense to be powerful. Daily movement supports your lymphatic system, boosts mood, and connects you to your body. Some days it's a walk, other days a run, stretch or strength session. Move in ways that feel good and meet you where you're at.

4. Nutrition & Hydration

Your body needs fuel to function, repair, and thrive. That means whole foods, hydration, and learning what works best for your body. Pay attention to how you feel after eating. Simplify your approach. Nourish rather than restrict.

5. Nature & Sunlight

Time in nature is medicine. Fresh air, sunlight on your skin, and the rhythm of the natural world help regulate your circadian rhythms and calm your nervous system. Even 10 minutes a day outside can reset your mood and energy.

6. Joy & Play

Joy is often the missing piece in adult life. Play, laughter, doing things simply because they make you feel alive—these are essential for mental and emotional well-being. Let yourself be silly, try new things, and prioritise joy. It matters.

7. Social Connection

We are wired for connection. Whether it’s deep one-on-one conversations or shared experiences in community, social connection strengthens our resilience. Quality matters more than quantity. Lean into relationships that feel nourishing and real.

8. Passion & Purpose

Living in alignment with what lights you up gives meaning to your days. Whether it’s your work, creativity, or simply how you show up in your family or community, purpose fuels vitality. When you feel disconnected from this, even the small things can feel heavy. Reconnect to what drives you.

9. Rest & Recovery

You can’t be 'on' all the time. Rest isn’t lazy—it’s vital. Your nervous system needs down time to integrate, repair and restore. Schedule in white space. Take micro-breaks. Let your body and brain breathe.

10. Discomfort & Challenge

Not all stress is bad. Hormetic stress (like cold therapy, heat, or a hard workout) helps build resilience. Leaning into manageable discomfort—the kind that stretches you, not overwhelms you—can build trust in yourself and expand what you’re capable of.

Each of these pillars holds equal weight, but they won’t all need the same attention every day. Some weeks, sleep might be your biggest focus. Other weeks, it might be reconnecting with joy, or finding moments to rest. The key is checking in regularly: Where am I feeling depleted? What’s one pillar I can lean into this week?

Health doesn’t have to be all or nothing. It starts with one breath, one choice, one small step.

Come back to the pillars. Come back to you.