Feeling overwhelmed by the latest fitness fads and contradictory health advice? You're not alone. The 'wellness industrial complex' churns out new trends weekly, from 'fibermaxxing' to cortisol-hacking, making a healthy lifestyle seem like a full-time job.
Dr Ezekiel J Emanuel, a leading public-health physician, professor at the University of Pennsylvania, and former adviser to the Obama administration, argues it doesn't have to be this complicated. In his new book, Eat Your Ice Cream: Six Simple Rules for a Long and Healthy Life, he dismantles complex prescriptions in favour of basic, sustainable principles.
Swap Intensity for Consistency in Movement
Forget punishing fitness challenges and obsessive heart-rate zone tracking. Dr Emanuel's advice is refreshingly simple: "Just get off your ass and move around." The goal is consistent activity, not perfection.
The sweet spot remains around 150 minutes per week of activity vigorous enough to leave you slightly breathless. Beyond that, the benefits plateau and injury risk rises. Crucially, movement shouldn't just be cardio; strength and flexibility training are essential at every age.
"For wellness to really be impactful for a healthy, long life, you have to be doing it for years and years – it has to be a habit," Emanuel states.
Prioritise Social Connection Over Solo Pursuits
Modern health advice often neglects a critical component: social bonds. Strong evidence links relationships to longevity and happiness, sometimes more than diet or sleep alone. Loneliness, conversely, is increasingly tied to early death.
One easy fix? Eat with others. In 2023, about one in four Americans ate all meals alone, a trend associated with poorer nutrition. Inviting someone for dinner is a "wellness trifecta"—combining cooking, socialising, and nutritious eating. The same principle applies to exercise; making it a social activity enhances its benefits.
Ditch the Trackers, Embrace Real Rest
While sleep is vital, Emanuel cautions against tracking it with wearables. The data can be inaccurate and may exacerbate sleep anxiety. More broadly, screen time often undermines wellbeing by displacing real-world interaction.
He advocates for 'Screen Sabbaths'—such as a phone-free Saturday—to reconnect with the present. "If we rely on our own willpower, we're going to fail … You have to create an environment where it's easy to say no," he advises.
Find Purpose Beyond 'Wellness'
There's a growing tendency to treat wellness as a primary hobby. Emanuel worries this, along with a fixation on longevity, misses the point. "Your life should be bigger than wellness," he argues. An over-focus on fitness can come at the expense of socialising or hobbies that bring joy and health benefits.
He recommends cultivating passions with secondary wellness perks. Each year, he takes up a new activity; past pursuits include beekeeping, and this year, ballroom dancing with his wife. Such activities support wellness as a lifestyle, not the sole objective.
Challenge Your Brain in New Ways
While daily puzzles are popular for brain health, they reinforce the same neural pathways. "A diversity of mental engagement" is key to slowing cognitive decline, Emanuel says, especially post-retirement.
He suggests activities that combine learning, critical thinking, and socialising, like a book club. Learning to cook a new recipe weekly is another accessible way to expand your mental palate and experiences.
Focus on Real Food, Not Junk Food Anxiety
The debate over 'ultra-processed foods' can add confusion. Emanuel cuts through it: "Let's call it what it is: junk food. It's not healthy for you." While eliminating it entirely is unrealistic, minimising it is crucial. Cooking from scratch is the best strategy.
He also warns against 'health food' traps. Many protein bars are barely better than candy bars, and multivitamins are generally unnecessary without specific deficiencies. So-called 'wellness drips' are a "total waste of money."
Instead, focus on nutritious whole foods and be mindful of snacks, which average 500 empty calories per day for adults. "Make sure it's a good snack," he says.
Embrace Pleasure, Not Deprivation
A major flaw in wellness culture is its restrictive, individualistic focus. "A lot of the recommendations are about depriving yourself," Emanuel notes, which is unsustainable as willpower fatigues.
He champions pleasure as part of a healthy life. A self-professed chocoholic and home baker, he believes indulgences, enjoyed mindfully, enrich life. Hence his book's title: his wife's grandmother ate ice cream daily and lived to 101.
"Wellness isn't one-size-fits-all," Emanuel concludes. Sustainable health is built on simple, enjoyable habits woven into the fabric of a life well-lived, not on fleeting trends or self-denial.
