One size does fit all: Why universal health basics apply to everyone (Yes, even you)

In today’s world, we’re frequently reminded that “everyone is different.” While it’s true that each of us has unique preferences, genetic makeups, and lifestyles, this mantra has quietly become a convenient excuse to sidestep universal health basics. We’ve embraced the idea of tailoring everything to our personal liking so much that the concept of universal health practices can feel outdated or even intrusive. But the reality is that some aspects of well-being don’t care about our personal preferences, lifestyles, or opinions; they simply work because they are based on the human body’s core biological needs. Ignoring these basics is, frankly, ignoring what is universally good for us.

Let’s look at some of the pillars of health—sleep, physical training, balanced work hours, and nutrition—and how our insistence on “individuality” often blinds us to what’s universally needed for health and happiness.

Sleep: The 7-9 hour myth (That isn’t a myth)

The phrase “I can function on five – six hours of sleep” has become almost a badge of honor in today’s productivity-driven world. Yet study after study shows that most adults need 7-9 hours of sleep per night for optimal health and cognitive functioning. The US National Sleep Foundation notes that fewer than 1% of people are “short sleepers,” meaning they can truly thrive on less than the recommended amount of sleep. Despite this, many of us believe we’re in this elusive minority, even while showing telltale signs of sleep deprivation: constant fatigue, increased irritability, poor concentration, and weakened immune function.

A more accurate take on universal health basics would be, “Most people are different within the same basic range.” We all have unique sleep routines, and we might feel better going to bed at 10 p.m. versus midnight, but the universal need for sleep remains non-negotiable. When we fool ourselves into thinking that we can thrive on less sleep, we’re only hurting our health, productivity, and well-being in the long run. Skipping sleep is simply not a strategy, and no amount of “customization” can override the body’s fundamental requirements.

Strength training: Why it’s for everyone

Another area where the “everyone is different” mindset frequently leads us astray is exercise, particularly strength training. Despite overwhelming evidence supporting strength training’s role in promoting health, longevity, and quality of life, many people dismiss it as “not for me.” Strength training has a host of benefits, from building muscle and enhancing joint health to improving metabolic function and reducing the risk of injury. Maintaining muscle mass becomes more critical as we age, as it significantly contributes to physical independence and resilience against age-related conditions.

Yet, despite the importance of strength training, some people insist that they can gain the same benefits from yoga, pilates, or other forms of exercise. While those activities have their merits, they cannot replace the physiological benefits of consistent, progressive strength training. Strength training equals to resistance training. The training consists of moving external loads whether it is free weights as in CrossFit or using machines as in the fitness studio. Strength training uniquely challenges the muscles and bones in ways that promote density, strength, and endurance. It’s not about  looking like a bodybuilder; it’s about fostering a body that can age well, resist injury, and stay functional.

In short, it’s a universal “yes” to strength training. Different routines can be customized, but avoiding strength training altogether is ignoring one of the most effective tools we have for health and longevity.

Balanced work hours: Why healthy relationships matter

Another area where we see the “one size does fit all” truth is in the relationship between long work hours and healthy connections. In our modern, career-driven world, it’s easy to believe that some people just thrive as “workaholics” or that “some people don’t need as much social time.” But while it’s true that we all vary in our social preferences, there’s an undeniable link between maintaining healthy relationships, balanced work hours, and overall well-being.

Study after study confirms that strong social connections correlate with increased happiness, better health, and even longevity. Yet many people insist they can sustain working 12-hour days or more, with little time for family, friends, or relaxation. The reality is that chronic overwork erodes even the closest relationships, leaving little time for meaningful connection and leading to stress, burnout, and even mental health issues. Humans are wired for connection, and meaningful relationships serve as a buffer against life’s challenges, providing emotional support, companionship, and a sense of belonging. Ignoring this fundamental need under the guise of “I’m too busy” ultimately harms us.

While some may thrive on slightly longer work hours than others, the evidence is clear: everyone benefits from prioritizing relationships. Making time for family, friendships, and self-care isn’t just an “extra” or a “nice-to-have”—it’s essential. Balancing work and relationships is a core component of universal health basics that we can all benefit from.

Nutrition: The basics still apply

In the realm of nutrition, the “everyone is different” philosophy is perhaps the most pervasive. And yes, it’s true that food intolerances, lifestyle preferences, and personal beliefs shape individual eating habits. But basic nutritional guidelines remain universal. The body needs a balance of proteins, fats, and carbohydrates, along with essential vitamins and minerals, for optimal function. While some people may need to avoid gluten, dairy, or other allergens, the general structure of a balanced diet is universally applicable.

For instance, while there may be room for flexibility in what we eat, the fundamentals still matter: processed foods, excess sugar, and lack of fiber are detrimental for most people. You may prefer a Mediterranean diet over a more plant-based one, or vice versa, but what both have in common are unprocessed, whole foods. It’s easy to hide behind individual “preferences” and “choices” when we know, on some level, that certain foods aren’t serving our health. And although flexibility within diet is essential, universally healthy principles—like consuming plenty of fruits, vegetables, whole grains, and lean proteins—remain necessary for everyone’s well-being.

The danger of “Doing what works for me” approach

What happens when we focus only on “doing what works for me” without acknowledging that certain health principles apply to us all? In short, we start to excuse behaviors that may feel comfortable or easy but are ultimately unproductive or even harmful. The idea that we can “customize” our way to health and longevity is misleading because our bodies function according to certain biological rules. Universal health basics like adequate sleep, consistent strength training, balanced work hours, and nutritious food aren’t arbitrary—they’re based on fundamental needs that apply to every human being.

Allowing ourselves to believe that we’re exempt from these needs because we’re “different” does more harm than good. Ignoring the basics may feel liberating in the short term, but in the long run, it leads to a gradual decline in health and resilience. The truth is, health doesn’t have an easy button, and many of the time-tested practices that support longevity and well-being aren’t negotiable.

“One Size” isn’t about perfection; It’s about foundations

A “one size fits all” approach doesn’t mean that everyone’s journey to health looks the same, nor does it mean that personal preferences and lifestyles are irrelevant. Instead, it acknowledges that while we may have diverse lives, careers, and personal tastes, we share core biological needs that demand our respect. From there, we can personalize our paths, but skipping the basics means building on shaky ground.

If we want health, longevity, and a life of quality, there are certain “non-negotiables” we can’t ignore. Sleep, strength training, balanced work hours, and nutrition provide the foundation, and no amount of “personalization” can substitute for these essentials. So, the next time you find yourself reaching for the “everyone is different” excuse, consider whether you’re using it to avoid what you know is truly best for your health. Because at the end of the day, some parts of well-being are universal, no matter how unique we think we are.

• Saara

About the coach:

Meet Saara, a master athlete and a multifaceted professional with an impressive array of qualifications. With a commitment to promoting sustainable fitness and health, Saara balances her role as a business owner, business mentor and mother of three, emphasizing the adaptable and enduring nature of CrossFit training that aligns with her life’s demands and aspirations.