The Boring Basics Checklist
01 Protein
– Include a solid protein source at each meal
– Aim for roughly 25–35g at your main meals
– Keep an easy protein option available for busy days
Before you buy another supplement, detox, powder, or wellness gadget, how many of these are you doing consistently? Evaluate your habits honestly. The ones you’re not doing yet are your next move.
02 Fiber + Plants
– Eat fruits and/or vegetables throughout the day
– Aim for 25–30g+ of fiber daily
– Include beans, lentils, whole grains, seeds, berries, or vegetables regularly
03 Hydration
– Drink water consistently throughout the day
– Start hydrating before you feel extremely thirsty
– Keep water somewhere you can actually see and reach it
04 Movement
– Walk every day
– Take a 10-minute walk after a meal when you can
– Strength train 2–3x per week
– Break up long periods of sitting
05 Sleep
– Aim for 7–9 hours
– Keep your sleep/wake times relatively consistent
– Give yourself some screen-free wind-down time
06 Eating Habits
– Eat enough during the day that you’re not ravenous at night
– Build most meals around protein + fiber + produce
– Eat foods you actually enjoy
– Stop expecting every meal to be “perfect”
07 The Behavior Piece
Knowing what to do is not the problem. Arranging your life so the doing is easy is.
– Make healthy choices easy and visible
– Prep for your hardest days, not your perfect days
– Have a floor rung for your routine on busy days
– Focus on what you can do consistently, not occasionally
Before You Add Another Supplement
Ask yourself: have I been doing the boring basics consistently enough to know they are not working?
Most people are one or two unchecked boxes away from feeling noticeably better, not one more purchase away.
Pick one unchecked box and make it boringly consistent.
The First Rung is the free six-page guide that shows you how to build the ladder for it.