Ep. 153 - The Wealth of Health

 We often take our health for granted—until something forces us to pay attention. In this episode, we’re talking about why health is our most overlooked yet valuable asset and how we can start prioritizing it before we’re forced to.   From the daily choices that quietly shape our long-term well-being to the wake-up calls that remind us just how fragile good health can be, we’ll explore how shifting our mindset now can prevent regrets later. Because true wealth isn’t just about what we earn—it’s about having the energy, strength, and vitality to enjoy it. 

Transcript

As I’m recording this episode, my foot is propped up on a chair next to me because I somehow managed to sprain my heel. I’m not entirely sure what caused it—either dancing around the kitchen with my dog or stepping off an outdoor step. Either way, it wasn’t exactly a glamorous injury.

But isn’t that how most things go? The moments that suddenly demand our full attention aren’t often dramatic or certainly not well-timed. They’re these small cracks in the system that become unavoidable. Like when the power goes out, and suddenly you remember how many things actually depend on electricity.

The same is true of our health. We tend not to think about it... until we have to. There is a great saying I’ve always loved that says “If you do not pick a day to rest, your body will pick one for you”--mmm certainly true for me right now.  Which is why investing early and often in both physical and mental health can help offset the “debt” we might face  later otherwise.

The Bottom Line on Top of this episode is that health is the most undervalued asset in our portfolio—until we start losing it.

Let’s talk about how to build that wealth before we’re forced to.

🧠 The Compound Interest of Health

In financial planning, there’s a lot of talk about compound interest—the earlier you invest, the more return you get later and over time. The same is true for our own health. Habits built today are what your future self will live with or pay for.

Chronic illnesses like heart disease and diabetes are often rooted in lifestyle choices, and they develop quietly over time. But the good news is that prevention works the same way. Even small daily decisions can add up to huge returns in the future.

Research confirms this: consistent attention to sleep, hydration, movement, and stress management significantly reduces the risk of chronic disease, boosts your mental health, and improves overall day-to-day energy.

Which brings us to what researchers call the Foundational Four—simple, science-backed actions that build resistance and resilience over time.

1. The first is Sleep
   Sleep isn’t just rest—it’s repair. It’s when your brain clears out waste you’ve been carrying around, your hormones rebalance, and your memory consolidates. Chronic sleep loss is linked to higher risks of disease, obesity, depression, and burnout. See episode 123 for more on the superpower of sleep. 
2. Next is Hydration
   ​The human brain is composed of 80% water, and even minor dehydration can impair our cognitive functions such as memory and attention. Episode 89 talks about the benefits of drinking water, especially within the first 30 minutes of waking up, and how doing so enhances brain function and can kickstart your physical energy. Water fuels cellular function, digestion, mood, and focus In fact, research has shown that being just 1% dehydrated can lead to a 5% decrease in your cognitive function that very same day. 
3. Third is Movement
   You don’t need a gym membership or a perfectly structured routine that starts early in the morning. Short bursts of movement in any capacity can increase your circulation, elevate your mood, and sharpen your focus. And movement is a great kickstart to the day. Going back to episode 89, there’s a lot shared there about how engaging in even a minute of activity shortly after you wake up—such as stretching, deep breathing, or light exercises—can stimulate blood flow, enhance alertness, and "flip the On switch" in your body and brain. 
4. The final Foundational Four is Nervous System Regulation
   We often assume mental and physical health are separate categories, but your brain and your body don’t make that distinction. Chronic stress keeps our bodies stuck in "fight or flight" mode. Your body gets overwhelmed with cortisol, so even brief amounts of breathwork and mindfulness can help activate the parasympathetic nervous system and that helps calm the internal noise and relax the body–or at least take it off high alert.

Neuroscience studies have shown that long-term stress literally shrinks the prefrontal cortex—that’s the part of the brain responsible for our decision-making, our focus, and even expressions of our personality. It’s not just burnout we’re talking about here—it’s structural change. This is why recovery isn’t optional or for later. It’s not a reward we get after the work. It’s part of the work.

Health, our health, isn’t a one-day priority it’s a long-term asset. And the more we tend to it in the everyday, unglamorous moments—like this ice pack on my foot—the more we build a buffer for the future.

There’s a powerful cognitive bias called the "present bias", where we often overvalue immediate rewards (like watching one more episode) and undervalue the future consequences of that. That’s one reason we’ll skip a workout today but then feel frustrated and tired as our energy levels drain days or even a week later.

Consider this a gentle nudge to check in on your own energy bank account and see what small adjustments done today can start to compound over time. You don’t need to overhaul your life. Just pick an area and give it a little focus: hydrate just a little bit more, sleep a little bit earlier, stretch when your body whispers instead of waiting for it to scream.

These aren’t luxuries—they’re your equity. And when you protect your energy, everything else gets better returns.

Small daily actions may not feel monumental, but they are momentum. And that’s how we build the wealth of health—one small deposit at a time. And that’s also how we take care to take good care today and tomorrow.