I spent years overcomplicating health. Tracking macros. Buying supplements. Following 6-day splits from bodybuilders who'd been training for a decade.

Here's what actually changed everything when I stripped it back to basics:

1. Sleep 7-8 hours (non-negotiable)

Your body builds muscle, regulates hunger hormones, and recovers from stress while you sleep. No supplement replaces this. Put your phone in another room at 10pm. That's it.

2. Walk every single day

Not HIIT. Not CrossFit. Walking. 30 minutes minimum. It reduces cortisol, improves digestion, clears your head, and burns more calories over time than most people realize. The research on this is overwhelming.

3. Eat protein at every meal

You don't need to count calories when you're starting out. Just make sure every meal has a real protein source — eggs, chicken, fish, Greek yogurt, beans. This one change will naturally reduce cravings and help you build muscle.

That's it. Three things. Master these before you add anything else.

I write about this stuff every week inside Vital Edge — simple, science-backed health advice for people who are just getting started. No jargon, no bro-science, just what works.