Why Consistency Beats Intensity for Long-Term Health
By: Brian Hoeflinger, MD
January 4, 2025 | #70
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Disclaimer: Opinions are my own. Not medical advice.
In partnership with V14
Medical Trivia of the Week
Which part of the brain is primarily responsible for regulating circadian rhythm? (the correct answer is at the end of this email)
- A) Thalamus
- B) Suprachiasmatic nucleus
- C) Reticular formation
- D) Pineal gland
What Actually Builds Long-Term Health
Many people believe better health comes from doing things harder. Harder workouts. Stricter diets. Extreme plans that promise fast results.
But long-term health is rarely built that way. The people who stay healthy over time are usually not the ones pushing the hardest for short periods. They are the ones who show up consistently, week after week, year after year.
When it comes to lasting health, consistency almost always beats intensity.
Why Intensity is So Appealing
Intensity feels productive. When you go all-in, you feel tired, sore, and accomplished. It gives quick feedback. It feels like progress.
The problem is that intensity is difficult to maintain. Life gets busy. Motivation fades. Injuries happen. And when intensity drops off, the habit often disappears with it.
Health built on extremes is fragile. Once the extreme stops, the benefits usually fade.
How the Body Really Changes
The human body does not respond best to short bursts of effort. It responds to repeated signals over time.
Your muscles, heart, brain, and metabolism all adapt slowly. They improve when they receive the same healthy signals again and again.
For example:
- Regular movement improves cardiovascular health more than occasional hard workouts
- Consistent sleep supports hormones and brain function better than catching up on weekends
- Daily nutrition choices influence inflammation and energy more than short-term diets
Big efforts can help. But only if they are repeatable.
What Consistency Looks Like in Real Life
Consistency does not mean perfection. It does not mean never missing a workout or eating perfectly every day. It means building habits that fit into real life and can be maintained over time.
Consistency looks like:
- Moving your body most days, even if it’s not intense
- Eating mostly whole, nutritious foods without rigid rules
- Getting enough sleep on a regular basis
- Managing stress with routines you can actually keep
These habits may not feel dramatic, but they quietly compound. Over months and years, they shape how you feel, how you age, and how well your body functions.
Why Extreme Approaches Often Fail
Extreme plans usually work in the short term. People lose weight. Energy improves. Motivation is high.
But extremes are hard on the body and the mind. They increase the risk of burnout, injury, and frustration. When people fall off the plan, they often feel like they failed, when in reality, the plan was never sustainable.
Health should support your life, not compete with it.
The Habits I Focus on as I Age
As I’ve gotten older, I’ve become more focused on doing things I can sustain over the long term. That applies not only to exercise and sleep, but also to how I support my overall health day to day.
Even with a healthy diet, it isn’t always easy to be perfectly consistent, especially during busy days. That’s one reason I started incorporating V14 Longevity Reds into my routine several months ago. What stood out to me was the focus on longevity-supporting ingredients designed to work quietly in the background, rather than promise quick or dramatic effects.
V14 fits naturally alongside the habits I already prioritize: regular movement, eating well most of the time, managing stress, and focusing on prevention. I don’t view it as a replacement for those habits, but as something that helps support consistency when life isn’t perfect.
It’s simple, easy to use, and aligns with how I think about long-term health: steady support over time, not intensity or shortcuts.
Click below to learn more!
Use code "DRHOEFLINGER" for 30% OFF your first order
Health is Built in the Ordinary
Good health is not built in a single intense moment. It is built in ordinary days, by doing simple things consistently, even when motivation is low and life is busy.
You don’t need to be extreme to be healthy. You need to be consistent. And over time, that consistency can make all the difference.
Impactful Quote of the Week
"Do not judge me by my successes, judge me by how many times I fell down and got back up again."
- Nelson Mandela
All my best,
Brian Hoeflinger
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Medical Trivia Answer:
The correct answer is B) Suprachiasmatic nucleus
*Disclaimer: This newsletter and blog is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this newsletter and blog or materials linked from this newsletter and blog is at the user’s own risk. The content of this newsletter and blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay seeking medical advice for any medical condition they may have and should consult their healthcare professionals for any such conditions.
