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30 minutes for health - what actually matters?

7 months ago (edited)

I’ve been spending 2+ hours daily on “health optimization” and I’m not sure it’s sustainable.

Morning routine, supplement protocol, workout, meal prep, evening wind-down, tracking everything… it’s become a part-time job.

So I’m asking myself (and you): If I could only protect 30 minutes per day for health, what would actually move the needle?

My honest answer right now (still testing it):

25 minutes: Heavy resistance training (abbreviated full-body)

Squat/deadlift/press variations

Strength = longevity biomarker I can feel

Everything else suffers if I lose muscle mass

5 minutes: Sunlight exposure (morning, outside)

Circadian rhythm anchor

Vitamin D production

Mental health baseline

Costs nothing, works every time

What gets cut:

Hour-long workout splits

Elaborate breakfast prep (I usually prepare my overnight oats a day before)

Evening supplement routine

Biometric tracking sessions

Recovery protocols (stretch, foam roll, etc.)

Most days I’d rather have 30 focused minutes than 2 hours of “optimization theater” where I’m just checking boxes.

Your 30 minutes would look different - what would you protect?

Especially curious about those who’ve already been forced to simplify. What survived the cut?

Meals
Test Kits
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