The Most Important Levers for Health, Fitness, and Wellness
If there's one thing I've learned as a personal trainer, it’s this: many people waste time focusing on "levers" that barely make a dent in their health and fitness goals. They’ll buy overpriced supplements, sign up for trendy 45-day challenges, or splurge on stylish workout clothes. Yet, they end up in the same place, repeatedly trying those "popular" solutions without sustainable results.
The truth? Transforming your health, fitness, and wellness hinges on pulling the right levers. Some are massive game-changers, while others are just distractions. Let’s break this down so you can focus on what actually moves the needle.
The Biggest Lever of All: SLEEP
I can't stress this enough. Sleep is by far the most important lever when it comes to improving your health. Why? Because even if your diet and exercise routines are dialed in, poor sleep will hold you back.
Research shows that sleep impacts:
Body composition (how much muscle and fat you carry)
Mental health (lower risk of anxiety and depression)
Cognitive function (better focus and memory)
Heart health (improved cardiovascular outcomes)
If you want real results, prioritize good-quality sleep. Here’s how:
Use blue light-blocking glasses or avoid screens entirely 1–2 hours before bed.
Install blackout curtains to keep your bedroom as dark as possible.
Keep your room cool, ideally between 60°F and 67°F.
Stick to a consistent sleep schedule by waking up and going to bed at the same time daily—even on weekends.
This might seem basic, but getting solid, restful sleep beats every detox tea and supplement on the market.
The Next Big Lever: FOOD
After sleep, nothing impacts wellness more than what you put into your body. You cannot out-train a poor diet, period.
When I talk about food, people often assume I'm advocating for extreme diets like going vegan or doing carnivore-only eating. Nope. My approach is somewhere in the middle.
A healthy diet should be simple:
Protein is your friend. Most people don’t eat enough of it.
Include plenty of healthy fats (avocados, nuts, olive oil).
Prioritize fiber from fruits and vegetables for gut health.
Keep 80% of your meals clean and leave 20% for enjoyable treats (yes, pizza counts).
Want to get stronger and leaner? Eat high-quality whole foods and hit your protein goals. Supplements like protein powder and creatine can fill gaps, but don’t rely on them. A real meal will always win.
Exercise: The Lever for Strength and Longevity
Now, you might expect a personal trainer like me to put exercise at the top of the list—but here’s the thing. While exercise is absolutely crucial, sleep and nutrition lay the foundation. With that said, lifting weights is the king of long-term fitness. Strength training helps you:
Build strong, functional muscles.
Improve bone density and joint health.
Torch fat and get leaner.
Improve heart health (yes, lifting is good for your ticker too).
Focus on compound lifts like squats, deadlifts, bench press, and rows. These movements work multiple muscle groups, giving you the best results for your time. Stick with a plan that emphasizes progressive overload (gradually increasing weight) and prioritize foundational programs, like classic 5x5 strength training.
Cardio is important too; it’s great for heart health. But skip the endless HIIT sessions. Instead, focus on getting adequate daily steps and mix in some steady-state cardio. Your heart and joints will thank you.
Overrated Levers to Ignore
Now that we’ve covered what works, here’s what doesn’t:
Supplements: Most are just hype. Protein powder and creatine are useful, but that’s about it. Multivitamins or detox teas? Save your money.
Trendy workout gear: Cute shoes and expensive matching sets won’t help you PR in squats.
Random workout classes: The “muscle confusion” trend is confusing for members and ineffective. Stick to structured programs.
Pre-workouts: A simple black coffee works just as well (actually, better) for most people. It’s budget-friendly and has legit health benefits.
Underrated Levers to Maximize
These may not get as much attention, but they’re absolute game-changers:
Barefoot or lifting shoes: Nike running shoes look cool, but they don’t offer the stability needed for heavy lifts. Invest in barefoot shoes for proper form and injury prevention.
Mobility warm-ups (5–10 minutes): Prepping your body with some dynamic stretches reduces injury risk, improves your range of motion, and enhances your workout performance.
Simple, consistent programming: If you’re not tracking your progress (weight lifted, reps completed, etc.), you’re wasting potential. Following a structured program leads to consistent personal bests.
Regular steps: Aim for 8,000–12,000 daily steps. This underrated lever has massive benefits for fat loss, heart health, and overall wellness.
Pull the Right Levers for Lasting Results
Fitness doesn’t have to be overcomplicated. Start by getting your big levers in check:
Prioritize high-quality sleep.
Eat real, whole foods with plenty of protein.
Strength train with a structured program.
Ignore the noise about miracle pills, juice cleanses, or expensive workout clothes. Real results come from dialing in your sleep, eating, and movement.
And remember, consistency beats perfection every time. Start small, focus on progress—not “hacks”—and you’ll be amazed at what you can achieve!