In our society, people are constantly looking for shortcuts or a quick fix to improve their health, longevity, or performance. The truth is many of us jump right over the foundational behaviors that ultimately have the most significant impact on overall health and wellness. To live and sustain a healthy life, we must consistently take care of the basics. No pill, supplement, app, or gadget can solve all of our problems, so it is up to us to do the work. When we have built the proper foundational movement, nutrition, recovery, and lifestyle habits, then we can venture into the land of the complex. Don’t overlook the immense power of mastering the basics, for they are the key to vitality.

Below are three foundational habits in each of the Core Four pillars to help you master some of the basics!


3 Foundational Movement Habits

  • Get 7,000-10,000 steps in per day
  • Exercise at least three times a week (for at least 150 minutes total)
  • Don’t sit for extended periods of time (try not to sit for longer than 1 to 2 hours consecutively)


3 Foundational Nutrition Habits

  • Avoid refined sugars, hydrolyzed oils, processed junk foods, fried foods, and artificial ingredients
  • Get adequate amounts of water and electrolytes (generally around half your body weight in fluid ounces for water)
  • Eat a sufficient amount of fruits and vegetables (go for whole, local, minimally processed, and fresh when possible)


3 Foundational Recovery Habits

  • Get 7 to 9 hours of sleep per night
  • Breath through your nose as much as possible (especially when sleeping)
  • Get at least 30 minutes of sunlight a day (limit blue light at night)


3 Foundational Lifestyle Habits

  • Read or listen to informative content
  • Go on walks (preferably without your phone)
  • Build and nurture strong relationships

Build your own foundational habits lists and master the basics in your life!

Book Recommendation

In Defense of Food by Michael Pollen 

Podcast Recommendation

Huberman Lab Podcast (8/15 Episode with guest Peter Attia)

Things I’m Trying

Extended Phone Breaks: Trying to go extended periods of time without using my phone to focus on my own foundational habits. I generally want to become less attached to my phone and reduce my overall screen time. Trying anything from two-hour mini-breaks to full day or weekend breaks.

Kyle’s Quote Of The Week

“Continuously take care of the little things, and the big things will take care of themselves.”