Overwhelmed by Health Advice? Focus on These Four Essentials.

Overwhelmed by Health Advice? Focus on These Four Essentials.

You have tried every health hack that comes along. You have tried all the fad diets. You have started and stopped a dozen different exercise programs, and you joined a gym, but the truth is you just can’t seem to stick with prioritizing your health.

Perhaps you are even feeling a little disappointed at your inability to stick to a plan. You feel like no matter what you try, nothing is going to change. You are in a rut.

Think of every way you have tried to take back control of your health over the years. Now, imagine what your life could look like if you had stuck to a plan.

Let’s say you have been putting off your health for the past decade. That means over 3000 days—more than 10% of your life (assuming an average life expectancy of 77)—that you haven’t fully enjoyed the joys that come with great health.

This decline in quality of life has a high cost, and you have paid it for too long.

I remember being overly and utterly overwhelmed when I first decided I wanted to take control of my health. Every time I got on social media, I was bombarded with “Do this if you want to put on 20 lbs of muscle in 30 days" or “Try this ONE trick if you want to live to be 120.”

While skeptical, I did once wonder if they were true. I sat in this stage of not knowing what to believe for a while—many years, to be exact. The next trend I found, I would incorporate into my routine, whether it was nutrition, sleep hygiene, or a workout routine. I was overwhelmed.

Like a form of dismemberment with no horses, I was being pulled every which way.

 What was I supposed to do, dedicate every living and waking hour to better health? 

With the passing of time, I came to a solution. There must be another way. I pondered what was actually moving the needle towards better health.

From here, I was able to start filtering out the activities and routines that weren’t worth my time and identifying the ones that were.

Over time, I identified the worthwhile activities that move the needle in one’s health. I am now sharing them in a central location to help you stop wasting your time wading through the overwhelming amount of information like I once did.

This way, you can focus on the right needle-moving activities so you can get the absolute most out of your health without all the fluff.

Here are the 4 things I would focus on to take complete control over my health starting from ground zero.

These are the 4 things that took me from someone who knew absolutely nothing about health to near-perfect biomarkers on my last blood test.

These allow me to maintain 10% body fat, run 20+ miles, lift heavy weights, and have endless energy from morning to night all while feeling the best I have ever felt.

Let’s get right to it. In order to get the absolute most out of your time and energy, we must focus on majoring in the majors and leaving the minors for another day (or never).

Pareto’s principle states that for many outcomes, roughly 80% of consequences come from 20% of causes.

The first thing we must address before we begin is consistency. If one is not consistent in the pursuit of better health, then the perfect plan (which actually doesn’t exist) won’t work.

The great news is today we will only focus on the 4 driving factors when it comes to health. These are extremely simplified, and I strongly encourage you to look further into all 4 areas yourself.

I will be expanding on each of the areas in more depth in the future.


It might come as no surprise to you, but staying hydrated is extremely important. Humans are made up of about 60% water, with the brain being 85% and the heart 73%.

You get the point.

Luckily for you, this is the easiest box to check. You want to do 2 things: drink plenty of water and consume adequate electrolytes. 

So what is the easiest way to do that?

  1. Aim to drink at least ½ ounce per pound of body weight. 

   (For example, 200 lbs = 100 ounces)

  1. Buy an electrolyte mix.

Electrolytes are essential minerals such as sodium, potassium, and magnesium. You can get these through your diet or, to simplify this for now, you can also buy an electrolyte mix.

I personally always carry a water bottle everywhere I go to eliminate any excuses to not drink water, which in return leads to me drinking more water.


You think if you could crack the secret formula to sleep, you would be superhuman. That is partially true. You will most certainly feel more superhuman.

Waking up well-rested in the morning is not only possible but should be a very normal occurrence.

Sleep is responsible for everything from brain function, emotional regulation, decision-making, and overall recovery.

You are operating at a fraction of your capabilities if your sleep is suffering.

Aim to get 7-8 hours of sleep. Remember, the quality of sleep is more important than simply the time spent in bed.

 Practicing good sleep hygiene habits is crucial for improving the quality of your sleep.

 Here are a few examples of good sleep hygiene habits you can begin tonight:

  1. Keeping your room cool and dark.
  2. Avoiding caffeine 8-10 hours before bed.


Diet is the main driver when it comes to health. I am not here to sell you on any specific diet.


You will find the most success in creating a diet you are able to stick to.


A diet that brings you joy, makes you feel good physically, and nourishes your body all in one is the goal. This is bound to look different than the people around you.

Unless you have the means to hire a chef, becoming a better cook is going to be a surefire way for you to instantly create a better relationship with your diet.

Diet is what will move the needle the absolute most in your health. It is also the one where you are most likely to find the most friction.

Experiment with what works for you and leave behind what doesn’t.


Movement is medicine. You’ve heard this before. As it turns out, it is certainly true. One of the best things you can do of a morning is roll out of bed and go right on a walk (It doesn’t need to be long).

The more you find yourself moving intentionally, the more likely it is that you will feel better, both mentally and physically.

Pick a way in which you enjoy moving your body. Do it often. It can be anything. The possibilities here are limitless.

Resistance training has moved the needle the most in my own life.

Do you need to resistance train? The answer is no. However, it is a form of movement that is certain to improve your life tenfold.

By focusing on these four areas, you will drastically improve your health, no matter how far it has slipped from you over the years. It really is that simple; however, that doesn’t mean it will be easy.

What will you do today to start taking back your health?

Make a plan for yourself.

 It is best to keep it incredibly simple to minimize any friction you will certainly encounter. The easiest way I found to do this when first starting to take control of my health was to pick one area to improve and improve it until I felt comfortable taking on another.

If you find yourself turning back to old ways, revisit these 4 areas.

Thank you for reading & have a great week.


P.S. I plan to expand on each of these 4 areas in my next 4 blog posts

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