Be Basic. Be Boring.

I’ve heard the basics called boring. Once, my brother said to me in frustration, “How much longer are you going to live this no-fun life?” I don’t recall how I responded, but I do know my idea of fun has changed over the years.

So, my friends, if you find yourself in this predicament, good. Be boring. Eat your vegetables. Consume your protein. Go for the walk. Sleep. Do it daily. Then see how you feel.

Quick fixes and novel approaches like Keto or intermittent fasting can seem like the missing link. Meanwhile, the advice we’ve heard at length, to eat more fruits and vegetables, get enough protein, and sleep, can elicit sighs of exhaustion: “Yes, yes, I know already.” But don’t give up on these simple ways!

Recently, I had a conversation with a family member who told me, “I eat enough protein.”

“What do you eat?” I asked.

“An egg at breakfast and a cup of milk.”

About 10 grams. A good start. I encouraged another egg and a higher-protein milk.

Another family member was in the room and said, “I always eat breakfast.”

“What is it?”

“Toast and coffee.”

A start. We strategized some additions, but it was a hard sell. At 83, ways are set. Still, a piece of cheese was agreed to be tried!

It helps to define the basics as a measuring stick. Otherwise, “I eat enough” doesn’t give us much data to work with.

Here’s what adhering to the basics looks like:

• Protein: 25–40 grams at each meal.

• Vegetables & fruit: Six one-cup servings a day.

• Breakfast: A mix of protein, carbs, and fat.

• Sleep: 7–9 hours a night.

• Stress & mindset: Gratitude practice, able to reframe anxious or depressed thoughts.

• Movement: Squats, deadlifts, carries, walking, and (you choose), mixed and matched daily as best for you. Exercise is medicine!

Simple? Yes. Easy? No. But these basics, done regularly, are what give us more energy, a stronger body, a clearer mind, and better health.

👉 Your challenge this week: Pick one of these basics you’d like to strengthen, maybe it’s adding more protein to breakfast, going to bed earlier, or fitting in a 15-minute walk, and commit to practicing it every day. Track it by ticking it off on a calendar. Notice how you feel by the end of the week. Any change?

One week of consistency can make a real difference. But what would happen with eight?

Our Built on Basics program is eight weeks long. Yes, it’s a big commitment, it’s true. But it’s also enough time to gain real traction and see change stick. And we’ll be with you every step of the way with tips, strategies, and accountability to help you lock the basics into your life. Because in the end, nothing is boring about having more energy, strength, and a solid foundation of health!