The 5 Non-Negotiables I Live By for Health, Strength & Longevity (Before Any Fancy Supplements)

When it comes to health, longevity, and body composition — especially as we move through our 40s and beyond — there are a few core practices I believe we must prioritize before worrying about the latest biohack or expensive supplement.

I call these my non-negotiables. They’re the foundational habits I come back to over and over again — even when life gets chaotic, travel happens, hormones fluctuate, or motivation dips. If I’m honoring these five things most days of the week, I feel my best, my body functions better, and I show up with more energy, clarity, and confidence.

Let’s break them down — and I’ll explain why they’re so important and why they come before anything else.

1. Getting My Daily Steps In (aka Not Living a Sedentary Life)

Goal: 9,000–12,000 steps/day

I’m not obsessed with step counts for the sake of vanity metrics. I aim for this range because regular movement — outside of structured workouts — has a profound impact on metabolic flexibility, blood sugar balance, cardiovascular health, digestion, and even brain function.

Studies show that walking after meals can reduce postprandial glucose spikes and improve insulin sensitivity. Walking is also gentle on the joints and a powerful tool for lowering cortisol, especially when done outdoors. It supports lymphatic drainage, circulation, and mitochondrial health — all of which are foundational to long-term vitality.

We weren’t designed to sit all day. Sedentary lifestyles contribute to metabolic dysfunction, inflammation, and hormone imbalances — especially during perimenopause. Getting my steps in keeps my body and my mind in motion.

2. Hitting My Daily Protein Goal

Target: 120–130g/day (based on my ideal or high school weight)

Protein is non-negotiable for me — not just for maintaining muscle, but for hormone production, enzyme function, immune health, and satiety.

As women age, we naturally lose lean muscle mass (a process called sarcopenia), which can slow metabolism, reduce strength, and increase the risk of insulin resistance. Consuming enough protein — especially in evenly distributed meals — helps preserve muscle, stabilize blood sugar, and support recovery from strength training.

And no, I’m not talking about tiny portions of chicken. I intentionally build my meals around protein sources and often supplement with a shake or collagen to meet my targets. Prioritizing protein keeps me full, energized, and metabolically healthy.

3. Drinking 8–10 Glasses of Water Daily

Hydration = Energy, Digestion, Detox & More

Hydration seems basic, but it’s a pillar of good health. Every cell, tissue, and organ needs water to function properly — and even mild dehydration can impact cognitive function, mood, digestion, skin health, and athletic performance.

Water supports detox pathways through the kidneys and liver, helps maintain electrolyte balance, and keeps our bowels moving — which is especially important when you're increasing protein or fiber intake.

I don’t count coffee or bubbly water toward my total. I aim for clear, filtered water — often adding minerals or a pinch of sea salt to boost absorption and support adrenal health.

4. Strength Training with Progressive Overload

Because Muscle is Medicine

I strength train 4 days a week with a focus on progressive overload — meaning I’m either lifting heavier, increasing reps, improving tempo, or shortening rest. The goal isn’t to look like a bodybuilder. It’s to build and maintain metabolically active muscle tissue, which improves glucose disposal, bone density, balance, posture, and long-term independence.

Muscle is incredibly protective as we age — not just for aesthetic reasons, but for resilience. It’s one of the most important predictors of longevity and quality of life. And it’s not just about lifting weights — it’s about challenging your body over time.

Without progressive overload, your muscles won’t adapt. And without strength training, you’re missing out on a major tool for optimizing hormone balance, metabolism, and mental health.

5. Managing Stress & Prioritizing Sleep

Rest is not a luxury — it’s a requirement

Chronic stress and poor sleep can undo all the benefits of good nutrition and exercise. Cortisol dysregulation can lead to belly fat accumulation, poor blood sugar control, hormone imbalances, and burnout. I’ve been there — and I now protect my nervous system like my health depends on it. Because it does.

I aim for 7–8 hours of quality sleep, use my Oura ring to track recovery, and implement stress-reducing practices like yoga, deep breathing, red light therapy, and time in nature. I also limit blue light at night and eat my last meal 2–3 hours before bed to support melatonin production.

Stress is unavoidable, but our response to it is trainable. When my sleep and stress are dialed in, everything else — workouts, food choices, focus, digestion — becomes easier.

Why These Come First (Before Any Supplement Stack)

You can take all the collagen, adaptogens, or detox powders in the world — but if these 5 foundational habits aren’t in place, you’re missing the point.

You can’t out-supplement a sedentary lifestyle or a poor diet. You can’t build muscle without adequate protein and recovery. You can’t expect your hormones to function properly when you’re running on cortisol and four hours of sleep.

These non-negotiables create the foundation for everything else. Once they’re solid, then we can layer in smart supplementation for support. The ones I personally use and recommend for most people:

• Vitamin D (with K2) – for immune, bone, and hormone health

• Magnesium glycinate or citrate – for relaxation, sleep, and muscle function

• Fish oil – for inflammation, heart health, and brain support

• A high-quality multivitamin – to cover nutritional gaps

• A probiotic – especially if you’ve had antibiotics or gut imbalances

Final Thoughts

Health isn’t about perfection or obsessing over the next “thing.” It’s about mastering the basics and doing them consistently — especially when life gets busy. These 5 non-negotiables are my anchor. They keep me grounded, energized, and aligned with my goals — not just for today, but for decades to come.

If you're just starting out or feel overwhelmed, choose one to focus on and build from there. These habits aren’t just about how we look — they’re about how we feel, how we function, and how we age.

You deserve to feel strong, vibrant, and in control of your health. Start with the fundamentals — they’ll take you further than any fancy supplement ever could.