People think they need a new diet. They usually need a bedtime.

If you are trying to stay well without living at the clinic, the expensive mistakes are boring:

• Five hours of sleep, then a cold that will not quit

• Skipping real meals, then wrecking the evening with delivery

• Sitting all day, then “mysterious” back pain

• Waiting on a real emergency because you did not want the bill

The daily floor is cheaper than almost any appointment:

Same wake time. Water. Ten minutes outside. Protein you can name. A walk after a meal. Hands washed. Phone out of the bed.

And the rule that saves lives, not money: if it is sudden, severe, or getting worse — go. Chest pain, trouble breathing, one-sided weakness, fainting, a fever that will not settle. That is not a home project.

Stay Well is the full system I use for that floor — 15-minute protocol, 30-day starter, and the red-flag list. Prevention first. Clinic when it counts.