Sleep · training · nutrition
Foundations
The unglamorous base that does most of the work. Nothing above this section can substitute for getting these right — and almost everyone has room to. Start here, and be honest about whether you actually have.
6 entries · roughly 60% of what moves the needle
Foundations
Aerobic base
Build cardiorespiratory fitness — mostly easy Zone 2 volume, topped with a little hard work. Few things predict a long, capable life as strongly.
Foundations
Sleep
Enough sleep, on a regular schedule, with breathing that works — the nightly maintenance window everything else depends on.
Foundations
Nutrition
A mostly-whole-food dietary pattern with enough protein and fiber, at an energy intake that matches your goal — the base every stack is built on.
Foundations
Strength
Lift things a couple of times a week. It defends muscle, bone, glucose control, and independence as you age.
Foundations
Alcohol
There is no amount that improves health — the old 'a glass of red is good for you' J-curve was largely a study artifact.
Foundations
Protein
Get adequate daily protein — more than the bare-minimum RDA if you train or you're older — to support muscle you're trying to keep or build.