Hierarchy of Needs in Health & Fitness


You’re focusing on the wrong problem.

We get asked questions like the following all the time, and our answers are usually another question.

For example:

What’s the best pre-workout drink for my training session? What’s your diet like for the other 23 hours of the day?

Should I use the recovery boots or go in cold water for my recovery? Are you sleeping 7-9 hours every night?

What’s the best exercise to lose weight? Have you tried getting 10,000 steps every day?

These are all just examples, but you get my point. FOCUS ON THE BIG ROCKS.

Or look at your health & fitness like a pyramid, the most important things are at the bottom and lay the foundations for everything else. If you have no foundation, then don’t worry about how pretty the top is.


It all starts with sleep. Sleep lays the foundation for humans to thrive.

Dr Allan Rechtschaffen describes it’s importance like this – “If sleep does not serve an absolutely vital function, then it is the biggest mistake the evolutionary process ever made.” Because when we are sleeping, we cannot accomplish the other three driving forces behind survival; eating, drinking and reproducing.

There doesn’t seem to be one system or process in the body that isn’t enhanced by quality sleep or negatively impacted by a poor night’s sleep. We tend to overeat, exercise less, recover poorly, lack motivation and become emotionally unstable after insufficient sleep. So before you worry about getting a weekly massage or putting on compression boots, make sure you’re getting 8 hours of quality sleep every night.


We follow the ‘eat real foods, mostly plants and not too much’ adage. Make sure your diet is dialled in before resorting to all these detoxes, fat burners, multivitamins and other supplements. Stop smashing 1,000 beers every weekend. Stop eating fried food for lunch every day. And instead aim to drink water, consume a range of fruits, vegetables and healthy animal products and don’t eat too much. You’d be surprised at how good you feel and how unnecessary most supplements are.


Once you have gotten these two factors dialled in though then movement is the next level up. We should all be aiming for 30 minutes of moderate exercise every day. You’d be surprised at how many issues you have can be fixed by just getting your body moving. So before you start looking for the perfect exercise, train consistently 3-5 times a week and build a general athletic foundation.

The rest:

Once you’re nailing the 3 things above on a regular basis then you can start to worry about the rest - recovery modalities, supplements, massage or body work etc. These things at the top of the pyramid can get you that extra 5-10%, but if your sleeping 5 hours a night, eating like a 10 year old boy at the canteen and move like an 80 year old than you’re focusing on the wrong problems. #one22

#mindset #education #needs #bigrocks #pyramid #sleep #movement #nutrition