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How to hack physical health with the 20/80 principle

poached egg with vegetables and tomatoes on blue plate

Mental models are a great way to start filtering out what kind of effort you want to put into something. I’m a big believer in the 20/80 principle, and even though I take some liberties in this article to flip the script, it’s all meant to aid you in your pursuit of an enough+ physique tailored to your needs. I really hope this helps you so without further fillers – let’s get smart and physical:

What to do

Focus on the 20% of daily habits that have the biggest impact on health, such as exercising regularly, eating a balanced diet, and getting enough sleep. These small changes can make a big difference in overall health and well-being.

Identify the 20% of foods that provide the most nutrients and energy, and make sure to incorporate them into your diet. This could include foods like fruits, vegetables, lean proteins, and healthy fats.

Use the 80/20 principle to prioritize your time and energy. Spend 80% of your time and energy on activities that support your physical health, such as exercising, preparing healthy meals, and taking care of your body, and only 20% on less healthy activities, like binge-watching TV or scrolling through social media.

Seek out the 20% of exercises that provide the most benefit for your body and fitness goals. These could include activities like weight lifting, cardio, and HIIT (high-intensity interval training). By focusing on these exercises, you can maximize the benefits of your workouts and achieve your health goals faster.

What to avoid

Find and eliminate the 20% of stressors that have the biggest negative impact on your physical health. This could include things like toxic relationships, demanding jobs, or financial worries. By reducing or eliminating these stressors, you can improve your overall health and well-being. This does open up the question of what not to do:

Combating the late-night bar scene means keeping a few simple rules in mind. For instance, it might be wise to avoid alcohol, which is can dehydrate your body and disturb proper sleep patterns. Alcohol also artificially increases confidence and courage levels, which can make people more susceptible to making poor decisions. Therefore, if you do decide to go out for drinks after work or accompany friends on their night out, try to only have one drink. This in turn can help steer you away from many things in the following list

Checklist – skip this

  1. Avoid tobacco: Using tobacco products can increase the risk of various health problems, including cancer and respiratory issues.
  2. Skip excessive alcohol consumption: Drinking alcohol in moderation can be part of a healthy lifestyle, but excessive alcohol consumption can increase the risk of health problems such as liver disease and certain cancers.
  3. Avoid unhealthy foods and drinks: Processed and unhealthy foods and drinks, such as those high in sugar, salt, and unhealthy fats, can increase the risk of chronic diseases.
  4. Stop sitting for long periods of time: Prolonged sitting can increase the risk of various health problems, such as obesity and heart disease.
  5. Avoid exposure to toxins: Avoiding exposure to toxins, such as chemicals, pollutants, and pesticides, can help protect your health.
  6. Avoid stress: Chronic stress can take a toll on both physical and mental health, so it’s important to find healthy ways to manage stress.
  7. Don’t engage in risky behaviors: Engaging in risky behaviors, such as smoking, excessive alcohol consumption, and drug use, can increase the risk of health problems.
  8. Avoid skipping meals: Skipping meals can lead to poor nutrition and may increase the risk of chronic diseases. There are cases where “skipping meals” may be part of a strategy and that is fine, just don’t do it without control or reason.
  9. Avoid overexposure to the sun: Overexposure to the sun can increase the risk of skin cancer and other skin conditions, so it’s important to protect your skin from the sun’s harmful rays.
  10. Avoid unhealthy relationships: Being in an unhealthy relationship can have negative effects on both physical and mental health, so it’s important to surround yourself with supportive and positive relationships.

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