Why Prioritization Matters
Life is busy, and doing everything perfectly isn’t realistic. The key to long-term health is knowing what matters most so you can focus on the essentials—even on hectic days. While no aspect of health should be completely ignored, some habits move the needle more than others.
The Health Pyramid: What to Focus on First
🔹 Base Level: The Non-Negotiables (Get These Right First)
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Protein & Nutrient-Dense Food – Fuel your body, stabilize blood sugar, and keep cravings in check.
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Non-negotiable: Prioritize high-quality protein and whole foods.
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On busy days: Keep easy protein sources on hand (shakes, Greek yogurt, eggs, pre-cooked meat).
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Why’s this here? High-protein diets improve weight management and reduce cravings (Moon & Koh, 2020). It’s simple and essential.
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Sleep & Recovery – Your foundation for energy, metabolism, and mental clarity.
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Aim for at least 7 hours, 8 for women.
- On busy days: Increase protein, get morning sunlight, and cut caffeine in the afternoon.
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Why’s this here? Sleep deprivation increases hunger and reduces insulin sensitivity (Reutrakul & Van Cauter, 2018). Another simple essential.
🔸 Middle Level: The Boosters (Supercharge Your Results)
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Strength Training & Daily Movement – Essential for metabolism, strength, and longevity.
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Priority: Get 2-3 strength training sessions per week (even if it’s bodyweight exercises at home).
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On busy days: Sneak in a 10-minute workout or prioritize movement over formal exercise (park farther away, take the stairs, stretch before bed).
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Why’s this here? Muscles are big metabolism boosters. Since they’re more metabolically active than fat, they need more calories to be maintained. Therefore, the more muscle you have, the more calories you’ll burn even at rest (Zurlo et al., 1990).
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Hydration & Electrolytes – Underestimated, but critical for energy and digestion.
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Start the day with a big glass of water (before coffee).
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If hydration is low: Add a pinch of sea salt or electrolytes to water for better absorption.
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Why’s this here? Dehydration impairs metabolism and cognitive function (Wittbrodt & Millard-Stafford, 2018).
🔷 Top Level: The Optimizers (Go from Good to Great)
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Cardio & Extra Steps – Great for heart health and endurance, but not the #1 priority.
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Walking is fantastic, but if you’re slammed, strength training + good nutrition matters more.
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When time allows: Aim for 7,000+ steps/day or short bursts of activity (jump rope, dancing, a quick jog).
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Why’s this here? Regular walking reduces all-cause mortality (Patel et al., 2018). But, as mentioned before, building muscle is what will really expedite your fitness journey.
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Supplements & Biohacks – Very helpful, but not a replacement for real food and good habits.
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Before looking into trendy supplements, prioritize high-quality protein and creatine, which will go the farthest in helping you build muscle (take creatine 15-30 minutes before a workout, and prioritize protein throughout the rest of the day).
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Think of other supplements as extra credit after nailing the basics.
Build Your Health Pyramid, One Step at a Time
Some days, you’ll nail every level. Other days, you might just hit the non-negotiables—and that’s okay. Prioritization helps you stay on track without guilt or overwhelm. Start with one foundational habit, then build up as it becomes second nature. Small wins add up, so start today! 💪
