The Health Hustle: Why Simplicity Still Wins

Written By Michael King

Author: Michael King
Email: michaelking@kingofhabits.com

We live in a world where fitness advice sounds like a sales pitch.

“Take this supplement.”
“Avoid fruit.”
“Eat six times a day.”
“Train fasted—but only before 10 a.m.”
“Never do cardio if you want to gain muscle.”

It’s overwhelming.
But is it necessary?

The Industry vs. the Individual

The global wellness market is worth over $4.5 trillion.
Supplements alone? A $177 billion industry.

Brands thrive on confusion.
You second-guess real food because someone with abs said fruit sugar is bad.
You stop walking because a TikTok trainer told you it kills gains.

But data tells a different story.

A massive review published in Annals of Internal Medicine (2019) found that most supplements offer no benefit for longevity or disease prevention when compared to nutrients from whole foods.

Even the World Health Organization, Harvard, and the CDC agree:

  • Daily movement

  • Hydration

  • Real, unprocessed food

  • Sleep

  • Stress management

No magic pills. No $200-a-month stack. No 7-phase workout split.

What Nutrients Do We Really Need?

The human body needs around 30 essential nutrients:

  • Vitamins A, C, D, E, K

  • B vitamins

  • Calcium, iron, magnesium, zinc, selenium

  • Omega-3 fatty acids

  • Essential amino acids (protein)

Where do we get these?

  • Fruit (yes, even with sugar)

  • Vegetables

  • Nuts and seeds

  • Lean meats, eggs, dairy

  • Whole grains

  • Water

Supplements? They’re a backup, not a blueprint.
Eat like a human—not like a lab experiment—and you're covered.

Exercise: It Doesn’t Have to Be That Complicated

Men in the ancient world didn’t do bro splits or drink protein shakes.
They moved. They worked. They lifted, carried, and hunted.

Historical records and skeletal analysis show well-developed musculature from:

  • Walking everywhere

  • Manual labor

  • Eating what they grew or hunted

  • No gyms

  • No snacks every two hours

Their lives were hard. Their strength was real.
We don’t need their hardship—just their simplicity.

The Simple Health Formula

Here’s what works—every time:

  • Mindset: Choose better. Start small. Improve daily.

  • Consistency: 3–5 days a week. Not sexy, just steady.

  • Resistance Training: 2–3x/week. Use your body, bands, or weights.

  • Cardio: 30 mins/day — walk, bike, stretch, move.

  • Water: Half your bodyweight in ounces per day.

  • Nutrition: If it grows, walks, swims, or flies — it’s probably good.

So… Is the Industry Selling Us Fear?

Yes—and no.
We’ve evolved in tools and information, but not biology.

Modern tech, supplements, and circadian hacks can optimize—but they aren’t required.

“Don’t trade the wisdom of simplicity for the confusion of marketing.”
— Michael King

💡 What If You’re Not Getting the Right Nutrition?

If you feel like something’s off—energy, sleep, digestion—consider some extra support.

⚠️ Disclaimer: I’m not a certified health coach. This is entertainment only, based on personal experience, professional guidance, and data.

When in doubt, ask your doctor or nutritionist.

🔥 Top 3 Trusted Supplement Brands (High-Quality, No BS)

1. Thorne Research

  • NSF Certified for Sport

  • Highly bioavailable forms

  • Trusted by functional medicine docs

2. Pure Encapsulations

  • Hypoallergenic, clean ingredients

  • Great for sensitive systems

  • Used in clinical settings

3. Garden of Life – myKind Organics

  • Certified organic, whole food-based

  • Vegan options

  • Non-GMO, no synthetic fillers

👴 Men Over 50: Key Nutrients to Prioritize

By 50+, the body absorbs nutrients less efficiently. Focus on:

  • Vitamin D3 + K2 – Bone and heart health

  • Magnesium – Muscle, sleep, blood pressure

  • Omega-3s – Brain, joints, inflammation

  • B12 (Methylcobalamin) – Energy and nerves

  • Zinc – Testosterone and immune function

  • CoQ10 – Heart support (especially if on statins)

  • Probiotics – Gut health and absorption

  • Protein intake – Maintain muscle mass

🧠 Tip: Aging isn't weakness—it’s wisdom that needs fuel and movement.

💪 Strength Then vs. Strength Now

Ancient Era:

  • Daily life was exercise

  • Food was natural, seasonal

  • Strength came from survival

  • Leanness came from scarcity

  • Movement was constant

  • Health knowledge came from experience

  • Muscles were useful, not flaunted

Modern World:

  • Jobs are sedentary — workouts are scheduled

  • Food is overly processed and available

  • Strength is pursued for looks

  • Overeating is easy — weight gain is common

  • We sit more than we move

  • Health is marketed and monetized

  • Muscles are idolized — but disconnected from function

✍️ Author’s Note

I’ve battled food addiction my whole life.
Not just overeating—but obsessing, labeling everything good or bad.
I’ve tried every “fix” and still felt stuck in shame and confusion.

Then one day, it hit me—God didn’t make this complicated.

Real food. Real movement. Real rest.
We don’t need to be perfect. We need to be present.
We don’t need another rule. We need rhythm.

This blog is part of my healing.
Writing it reminds me: simplicity is power.

— Michael King, King of Habits
📧 michaelking@kingofhabits.com

Michael King
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