Keep it simple.
When it comes to fitness and health, we often overcomplicate things. We obsess over the perfect workout schedule, nitpick every calorie, or drown ourselves in the latest trends, and in doing so, we lose sight of the big picture. My message to you is simple: keep it simple.
Start with a commitment: dedicate just four hours a week to your fitness. This isn’t about finding time—it’s about making time. Whether it’s gym classes, walks, or at-home workouts, those four hours are your baseline. Consistency, not perfection, is the goal.
Next, let’s reframe the way we think about food. I don’t believe in diets—they’re restrictive and unsustainable. Instead, aim for a healthy lifestyle. Start by understanding the opportunity cost of everything you consume. Every meal, snack, or drink you put into your body has a cost, just like the media you consume. What you listen to, watch, and engage with is just as much a part of your mental diet as what you eat is to your physical health.
I’m extreme in my approach. I evaluate every input—what I see, hear, eat, and even breathe—through the lens of whether it aligns with my goals. While you don’t need to be as rigid, the principle is the same: awareness and intentionality lead to better decisions.
Here are a few practices from my own life that keep me grounded:
• Track Your Protein: Aim for 0.75 to 1 gram of protein per pound of body weight daily. For example, if you weigh 150 pounds, shoot for 112–150 grams. Start with a goal of at least 100 grams to build consistency.
• Commit to Four Hours a Week: For me, that’s three fitness classes and daily five-minute walks. Your four hours can look different—just make it yours.
• Set Boundaries with Food: I don’t eat past 8 p.m., and I stick to intermittent fasting with a focus on whole, unprocessed foods.
• Embrace Flexibility: Life isn’t perfect, and neither are we. When I go against my routine, it feels off because I’ve built habits that align with my values. Use that feeling as a guide, not a punishment.
Your Plan of Action
1. Identify Your Four Hours: Map out where fitness fits into your week. Don’t overthink it—just pick four hours and stick to them.
2. Define Your Healthy Lifestyle: Decide what eating habits align with your goals. Start small, like eating whole foods or cutting back on processed snacks.
3. Track One Metric: Whether it’s protein intake, steps, or hours of sleep, tracking one thing builds mindfulness and consistency.
Make these small, intentional changes, and I promise you’ll start to feel the difference. You’ll be healthier, more confident, and more in control. Remember: keep it simple and start today.
Bullet Points Summary
• Dedicate four hours a week to fitness.
• Focus on a healthy lifestyle, not a restrictive diet.
• Evaluate the opportunity cost of your actions and inputs—food, media, and more.
• Track 0.75 to 1 gram of protein per pound of body weight daily.
• Build habits like not eating past 8 p.m. and walking daily.
• Identify your own actionable plan for fitness and nutrition that aligns with your goals.
Simplicity works. Let it work for you.
