You do not need a cold plunge, a sauna, and a 12-step morning routine to live longer. If you work 60+ hours a week, stop trying to optimize everything. Master these three things first — and only these three. 1️⃣ Sleep consistency — go to bed at the exact same time every night, even on weekends. This anchors your circadian rhythm, regulates your cortisol, and is the single highest-leverage thing you can do for your health. Non-negotiable. 2️⃣ Protein — hit 1g per pound of ideal body weight daily. This protects your muscle mass, keeps your metabolism firing, and stabilizes your blood sugar throughout the day. Most busy professionals are eating half of what they need. 3️⃣ Zone 2 Cardio — 3 hours per week at a conversational pace. Walk during your conference calls. Take the stairs. Park further away. It counts. Master these three before you spend a dollar on biohacking gadgets or a minute in an ice bath. The basics done consistently will always outperform the advanced done occasionally. Share this with a coworker who needs to hear it. ⏱️ - @lamclinic