I want to share what I believe are the generic health fundamentals that I believe will help everyone. If you’re not doing these things, everything else is noise. Get these right first, then layer on the biohacking, the supplements, the fancy stuff.
This is presented in order of what I believe should be the priority for all aspects of life and health. Everyone is different so take it as a guide rather than gospel.
Sleep
Sleep is the foundation of everything. If your sleep is broken, nothing else works properly. Your hormones are off, your recovery is compromised, your brain isn’t functioning at full capacity, and your immune system takes a hit.
I’m not going to pretend I’ve always been great at this. But since I started prioritising sleep, the difference has been massive. Here’s what I’d suggest:
- Aim for 7-9 hours. Not 6. Not “I’ll sleep when I’m dead.” Actual sleep.
- Keep your room cold and dark. Blackout curtains are one of the best investments you’ll make.
- No screens for at least 30 minutes before bed. I know, it’s hard. Do it anyway.
- Try to go to bed and wake up at the same time every day — even weekends.
Diet
You can’t out-train a bad diet and you definitely can’t out-supplement one. The basics:
- Eat real food. If it has a barcode, ingredients list, and a shelf life of 3 years — question it.
- Prioritise protein. Most people don’t eat enough. Aim for at least 1.6g per kg of body weight.
- Eat your vegetables. Not because some guru told you to, but because the micronutrient density is important.
- Reduce ultra-processed food. This is probably the single biggest dietary change most people can make.
- Hydrate. Water. Not soft drink. Not juice. Water. If your pee isn’t light/clear, you’re probably not drinking enough.
Exercise
Move your body. Every day. It doesn’t have to be CrossFit or a marathon. But it has to be something.
- Resistance training 3-4 times per week. This is non-negotiable as you age. Muscle mass is one of the strongest predictors of longevity.
- Zone 2 cardio. Get your heart rate up to a level where you can still hold a conversation. 150+ minutes per week.
- Walk. A lot. 8,000-10,000 steps. It sounds basic because it is. It works.
- Stretch or do mobility work. Your future self will thank you.
Sunlight
Get outside. Early morning sunlight is incredibly powerful for setting your circadian rhythm, boosting vitamin D, and improving mood.
- Get 10-20 minutes of morning sunlight within an hour of waking.
- Don’t wear sunglasses first thing in the morning — let the light hit your eyes (don’t stare at the sun, obviously).
- If you work indoors all day, make an effort to get outside during lunch.
Stress
Chronic stress will kill you faster than almost anything else on this list. Managing it isn’t optional.
- Find something that works for you. Meditation, breathing exercises, journaling, walking in nature. Whatever it is, do it consistently.
- Audit your life. If something consistently causes you stress and you can remove it — remove it.
- Learn to say no. Overcommitment is one of the biggest sources of stress in modern life.
Community
This one gets overlooked, but the research is clear — social connection is one of the strongest predictors of health and longevity. Loneliness is as damaging as smoking 15 cigarettes a day.
- Invest in relationships. Real ones, not social media ones.
- Find your tribe. People who share your values and push you to be better.
- Help others. It’s good for them and it’s good for you.
These are the basics. They’re not sexy. They won’t get millions of views on social media. But they work. Get these right and you’ll be ahead of 90% of the population.
Everything else — the supplements, the gadgets, the protocols — they’re the icing on the cake. But you need the cake first.