The 10 Fundamentals of Vitality

January 11, 2025

Last week we talked about vitality being the keel of your life’s ship — that foundational force that keeps you stable and on course, no matter what challenges or storms you face.

The response was overwhelming (thank you!), and one question stood out more than any other:

“How do I enhance my vitality”?

It’s a great question, and it deserves a practical answer. Because while there’s no shortage of health advice and optimisation hacks out there, the truth is that these often address the final 3% of well-being and performance, not the 97% that actually makes the difference.

Most people dive headfirst into all sorts of spiritual practices, biohacking, supplements, and the latest “optimal” routines, but if you don’t master the fundamentals, none of it really matters.

The truth is, there’s no one-size-fits-all protocol for vitality, but there are certain fundamentals that, when practised, will undoubtedly enhance your vitality and increase your capacity to lead and thrive.

Today, I want to share ten time-tested, essential fundamentals that I use personally and with my clients. These fundamentals provide the strongest foundation for a resilient life, they are simple, but somehow the simple things are the hardest to master.

These ten fundamentals are the bedrock of your vitality.

The key is finding the approach that works best for you and making it an integral, unshakable part of your life.

Fundamental #1 — Recognise & Regulate Your Emotions

Emotional regulation is, hands down, the number one skill we must master. Without it, even the best routines and strategies can fall apart when stress or uncertainty hits.

While all of the below will support you in this, in my experience, breathwork has been a game-changer — not only for myself but also for my clients.

Facilitated breathwork is a practice I often recommend, as it teaches you how to be with and move through ’difficult’ emotions and, over time, to recognise and regulate in the moment rather than react (or suppress!).

It builds emotional resilience and allows you to stay steady, make wise choices, be more productive, and face life’s inevitable ups and downs with a clear mind — along with many more health benefits.

Fundamental #2 — Honour Your Limits

If there’s one thing I’ve learned, it’s that most of the issues we experience — whether it’s exhaustion, overthinking, or constant stress — aren’t really problems in themselves. They’re symptoms of being out of capacity.

Capacity isn’t just about time, it’s about knowing how much energy you have to give and using it intentionally. This is a principle I live by and one I teach my clients — many of whom find themselves overcommitted and spread thin.

Honouring your limits means recognising that energy is finite and when we ignore this reality, we risk burnout, reduced productivity, and even a weakened immune system. The body and mind can only operate at full tilt for so long before they start to break down, impacting not just our health but our relationships, our work, and our long-term potential.

That’s why I plan and lead at only 70% of my total capacity, leaving room for the unpredictable. If my energy dips, say I’m operating at 40%, I plan for 70% of that. It’s about being realistic with what’s on hand so I can consistently show up, day after day, for what matters most.

Honouring your limits isn’t a restriction, it’s a strategy for resilience and sustainable growth.

Fundamental #3 — Protect Your Needs, Priorities and Availability

Every time you say yes to something, you’re also saying no to something else.

Without clear boundaries, it’s easy to find yourself overextended, trying to do everything and ending up scattered and drained.

In my own journey and with my clients, I’ve seen how transformative it can be to set intentional boundaries around needs, priorities, and availability. This means being proactive, not reactive — setting limits before you’re overwhelmed, rather than waiting until you’re stretched too thin or stuck in the wrong situation.

For many clients, setting these boundaries is a powerful act of self-respect and autonomy — allowing them to direct their time, energy, and focus toward what truly matters, while protecting them from distractions and commitments that drain their energy and pull them off course.

Fundamental #4 — Move Daily

Staying active doesn’t mean you need to train like an ultra-runner. Aim for at least 30–45 minutes of movement daily. More is better, but the effort need not be heroic — a brisk walk can be enough.

The goal is to regularly elevate your heart rate and create muscular exertion.

However, taking on a physical challenge can redefine how you move through life. Many of my clients find that when they commit to a goal — something they perceive to be impossible — they start to embody the habits and identity of someone who moves daily.

Once they experience the energy, strength, and resilience that movement brings, there’s no turning back. This shift is powerful and backed by research: regular exercise not only boosts physical health but also sharpens mental clarity and builds resilience.

For me, running and strength training are foundational. For my clients, it might be boxing, hiking, swimming, or yoga — what matters is the commitment to move, day in and day out, as a way of staying grounded, strong and prepared for life’s demands.

Find what works for you and stick with it.

Fundamental #5 — Prioritise Quality Sleep

Most ambitious individuals treat sleep as a luxury, something to sacrifice for the sake of productivity. But the truth is, sleep is the foundation of your vitality. Studies consistently show that seven or more hours of sleep each night improves memory, creativity, decision-making, and even emotional stability.

Personally, three habits have made all the difference for me:

  • A consistent sleep schedule — going to bed and waking up at the same time every day.
  • A wind-down routine — avoiding screens and large meals within one-two hours of bedtime.
  • Creating a restful environment — keeping the bedroom cool, dark, and quiet.

The payoff is significant: more energy, better focus and a foundation strong enough to handle whatever life throws at you.

Prioritising sleep is not about taking time away, it’s about fuelling your ability to lead & thrive.

Fundamental #6 — Mindful Alcohol Consumption

If you’re serious about your vitality and performance, alcohol needs to be an exception, not the rule.

For clients who make this shift, the results are profound. Research shows that even moderate drinking — more than three drinks per week — can significantly impact sleep quality, cognitive function, and recovery.

For those with a history of substance use, that number needs to be zero.

I’ve seen it firsthand: reducing or eliminating alcohol leads to increased energy, sharper mental clarity, and stronger resilience. This isn’t about denying yourself enjoyment, it’s about choosing long-term gains over quick, temporary pleasure or relief.

Yes, enjoy a drink on special occasions, but be honest about the trade-offs.

Fundamental #7 — Build & Maintain Your Community

This might surprise you, but in all my years of coaching, I’ve noticed that the most successful aren’t the lone wolves. They’re the ones who’ve built strong, genuine connections with others.

We’re not meant to navigate life’s challenges alone. Just as I rely on my support system during ultra runs, we all need people who understand our journey, celebrate our wins, and help us through the tough spots.

Community isn’t a distraction, it’s essential to lasting vitality — whether it’s training partners, mentors, family, or close friends, these connections are your foundation, giving you strength when your own reserves run low.

Make time for the people who matter — not as an afterthought but as a vital part of your practice. Because at the end of the day, the strength of your keel isn’t just about what you can handle alone, it’s about the connections that keep you anchored when life’s storms hit.

Fundamental #8 — Spend Time in Nature

In our hyper-connected, digital world, we often forget that we are natural beings. Our bodies and minds evolved to function in harmony with the natural world, not just artificial environments.

You don’t need to run mountain ultras to get these benefits. A daily walk in a park, weekend hikes, or simply sitting under a tree can be enough. The key is making regular contact with the natural world a non-negotiable part of your routine. And if you’re really serious about it, leave your phone at home.

No podcasts. No music. No phone calls. Just you and Mother Nature.

This kind of solitude allows you to reset and find clarity that no app or notification can provide.

Fundamental #9 — Disconnect for a While

In an age where being always being “on and available” is the norm, choosing to disconnect is a radical act of self-care. Your mind needs true rest from the endless stream of information, notifications, and demands.

And this goes beyond avoiding screens before bed (though that’s a great start). It’s about building regular, intentional breaks — unplugging from social media, email, and the cycle of constant consumption.

Start small — a phone-free morning routine, or perhaps a digital detox every weekend. Whatever you choose, make it sustainable. Your nervous system, and your vitality, will thank you for it.

And you might find that the answers you seek are often in the stillness you avoid.

Fundamental #10 — Cut the Crap

Building lasting vitality means letting go of what slowly wears you down.

Nicotine, processed foods, and excessive screen time may offer temporary satisfaction, but over time, they sap your energy, clarity, and resilience.

Nicotine may provide a quick hit, but it ultimately creates dependency and disease. Highly processed foods lead to energy spikes and crashes, leaving you more depleted than nourished. And constant screen time doesn’t just fill up hours, it scatters mental clarity and disrupts true rest.

Removing these isn’t about restriction, it’s about reclaiming the energy and focus you need to perform at your best. By cutting out what drains you, you free up the mental and physical capacity to give yourself to things and people that matter.

So, there you have it — ten fundamental principles for building and maintaining your vitality. But remember what we said at the start, simple doesn’t mean easy.

The key isn’t to try and integrate everything at once. That’s a recipe for overwhelm and eventual backsliding. Instead, I invite you to choose one fundamental that resonates most strongly with you right now. Just one.

Ask yourself:

Which of these principles, if strengthened, would have the biggest positive impact on my vitality?

Where do I feel the most resistant to making a change?

Whatever you choose, commit to it fully. Make it non-negotiable. Because remember — your vitality isn’t just about you feeling good (though that’s important!). It’s about building that strong keel that keeps you steady through life’s storms and allows you to sail further than you ever thought possible.

Start with one fundamental. Master it. Then, when you’re ready, add another. This is how lasting change happens — one conscious choice at a time.

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