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Today we’re expanding on the idea that people tend to get hyper-focused on the “dollar bills” (like the perfect gym programming, perfect macros, sexy/expensive supplements) and ignore the “hundred dollar bills” (like sleep, vegetables, & being active outside of the gym) – so let’s chat more about the “hundreds dollar bills”.

We’ll call these the 6 Pillars of Good Health (or the “Basic B”s of looking good, feeling good, & crushing life):


⚡Sleep: 8-10 hours, every single night. Less than 7 hours of sleep = ya don’t get to train. Nutrition and exercise mean nothing if you can’t adult and go to bed. Give your body rest and permission to be the magical machine that it is.

⚡Adequate Protein: Needs vary, but you should likely be somewhere in the neck of the woods of either bodyweight or target BW in grams of protein. Muscles, hormones, organs, tissues, hair, skin – nearly everything in the body requires protein to function properly – and it’s VITAL to building muscle & carrying a good body composition.

Males can synthesize protein a little more efficiently than their female counterparts, and ability to synthesize protein DECLINES as we age, so don’t be afraid to adjust up goals accordingly.

EX: 5’3 130# lean female -> 120-130g daily
Reversely, a 5’3 160# female -> 110-130g.
(Again, mileage may vary depending on job, gym habits, etc)

⚡Adequate Fiber: Vital for proper digestion and hormone balancing. Shoot for 30-40g a day. Avocados, berries, squash, beans, and lentils are all easy sources!

⚡Hydration: Take body weight (in pounds) divided by 2 & drink that daily in fluid oz. Add 10-15 oz for every hour of exercise, or until urine is fairly clear. Especially with summer months creeping in, don’t forget the importance of electrolytes too! (We love coconut water!)

⚡Green stuff, aka MF Vegetables: As @alexmaclin and I are always preaching, don’t forget your “green shit” at every meal. Macros (like protein/carb/fat) are muy importante, but we’d argue to say micronutrients are even MORE important. Vitamins, minerals, and antioxidants make the world better!

⚡NEAT, aka Steps!: NEAT is also known as “non-exercise activity thermogenesis”. If you’ve never tracked your steps before, now might be a good place to start. Rather than exercising yourself into the floor and adding more stress to your body, get your exercise, but then get in your steps too. It’s great to spend an hour in the gym, but it means nothing if you’re basically a potato the rest of the day. Minimum 10k steps, every single day!

Love these types of health and nutrition guides? My ebook (The Badass Nutrition Guide) is the ULTIMATE guide to your BEST you & has 125 pages of nutritional education, macro cheat sheets, information on how much to eat, tips on fat loss, deets on hormones, guides on cooking, macros, & SO much more!

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