In a world saturated with wellness influencers and complex fitness routines, Michael Smoak of Higher Up Wellness offers a refreshing outlook: simplicity. Smoak, who shares his insights on TikTok and Instagram, advocates for a enduring approach to health, emphasizing minimal effort for maximum impact.

the Ideology: Sustainable Wellness

Smoak’s philosophy revolves around finding a sustainable path to better physical health, improved mental state, and strong self-esteem. He emphasizes that consistency is key, advocating for simple daily habits:

• Taking magnesium and electrolytes.
• Prioritizing a protein-rich diet.
• Moving the body regularly.

This approach stems from his personal journey, overcoming negative self-image through consistent effort and a commitment to sustainable habits.

The GQ HIGHER UP WELLNESS Origin Story

The name “GQ HIGHER UP WELLNESS” has roots in Smoak’s business school education at Kennesaw State University.He explains:

I really liked fitness and felt how improved physically and mentally. I realized how positive the nutrition and the body had a positive impact on my life, and I wanted to share it with people. At the same time, I really liked business…So I thought about how to combine the two, and I remembered the concept of HIGHER UP.
Michael Smoak

Smoak envisioned helping individuals in the business world understand the importance of managing their physical and mental well-being to enhance competitiveness. It’s a sincere effort to help people elevate every aspect of their lives.

The Core Supplements: Magnesium, Vitamin D3, and Electrolytes

Smoak advocates for three key supplements, regardless of exercise habits:

• Magnesium: Essential for mental health, aiding in dopamine and serotonin production. Clinical studies suggest magnesium replenishment can improve symptoms of depression and anxiety.
• Vitamin D3: Crucial for various epigenetic genetic processes, including digestion, energy production, and neurotransmitter synthesis. Many people lack sufficient sunlight exposure, leading to vitamin D deficiency.
• Electrolytes: Vital for maintaining cellular water balance, impacting overall bodily functions. Electrolytes enhance brain function, increase energy levels, and improve blood flow.

Smoak emphasizes that supplements are meant to complement a healthy lifestyle, not replace it. He personally uses magnesium threonate for improved sleep quality and mental clarity.

Hydration and Electrolyte Balance

Smoak highlights the importance of electrolyte balance for overall health:

Moast people are in a minor dehydration. We cannot supplement moisture enough with water alone. Sodium, potassium and magnesium must be together. All cells in our body rely on water and electrolyte balance, and when this balance is broken, all functions are shaken.
Michael Smoak

He suggests adding electrolytes to water or a pinch of salt to combat dehydration and boost brain function.

Coffee Consumption

Smoak enjoys coffee but prioritizes hydration first:

I really like coffee. Caffeine also likes it and is probably so fond of it. However, drink the water first and enjoy coffee. The order is only that.
Michael Smoak

The Morning Routine: Neuroscience-Based Habits

Smoak’s morning routine is simple and rooted in neuroscience:

• Water: Rehydrates the body upon waking.
• Light: Exposure to sunlight signals the brain that it’s daytime.
• Movement: A 15-minute walk to increase blood flow to the brain.
• Mindfulness: Prayer and focusing on the present moment.
• Cold Exposure (Optional): A cold shower or bath for an energy boost.

He emphasizes that this routine takes only 20 minutes, making it accessible to most people.

Overcoming Negative Self-Image

Smoak shares his personal journey of overcoming negative self-image through consistent effort in the gym and a shift in mindset:

At first, I thought, ‘If you make a nice body, you will have self -esteem.’ It was actually so. But I realized that the real deep self -esteem came from changing my body, not from changing my body. Simultaneously occurring, I have a new philosophy of ‘to get the best results with a minimum effort.’
Michael Smoak

He realized that true self-esteem comes from the process of change, not just the end result.

Current Exercise Routine: Minimalist approach

Smoak now exercises three times a week for 40-50 minutes, focusing on recovery:

Now I exercise three times a week. That’s it.It sounds ridiculous, but it’s real… Instead, what I think is important is ‘recovery’.Recovery is as important as exercise.
Michael Smoak

He prioritizes sleep, magnesium intake, walking, and recovery tools to manage stress levels and optimize growth.

Diet Management: Sustainable Eating Habits

Smoak has moved away from extreme diets, focusing on sustainable eating habits:

Now eat three meals a day, and naturally adjusts the ratio of carbohydrates, fat and protein… I think the food should be flavorful. Giving up the pleasure of eating is not sustainable.
Michael Smoak

He emphasizes the importance of enjoying food and maintaining a balanced diet.

The Importance of Mental Autonomy

Smoak views health as a tool for mental autonomy and calm:

It is much more important to love yourself and control yourself than to win 100kg in the gym… When emotional health collapses, no matter how good you have, it will collapse. I think of my own mind as a kind of brain training.
Michael Smoak

He emphasizes the importance of meditation, prayer, journaling, and contact with nature for restoring and strengthening the mind.

final Message: Self-Care as Self-Growth

Smoak’s core message is:

Taking care of yourself is the most powerful self -development… Caring at the body and mind is not selfish, but the most fundamental investment for both of you and others.
Michael Smoak

He encourages finding sustainable ways to build good habits and believes that anyone can change.