Are You Getting Lost in the Small Stuff? Why the Basics Matter More Than the Latest Biohacks

Have you ever found yourself stressing over the perfect supplement stack… but skipping meals? Or worrying about seed oils while your strength training gets pushed aside? Or tracking every macro but barely sleeping?

Sound familiar? You’re not alone. 

It’s easy to get caught up in those little details — what some people call “majoring in the minors.”

But here’s the question: Are you focusing on the right things?

Science tells us that just five habits — not smoking, eating a balanced diet, exercising regularly, maintaining a healthy weight, and drinking little or no alcohol — can add more than 10 years to your life. Ten years!

That’s what I call the real deal.

Sure, the latest wellness trends like ice baths, nootropic stacks, or infrared saunas sound cool. But how much do they actually move the needle? Usually, not as much as we think. They’re nice extras, sure, but they won’t replace getting the basics right first.

So, what really counts?

What if the secret isn’t about chasing every new trick or biohack?

What if it’s just about showing up for these fundamentals:

• Getting 7 to 9 hours of good sleep most nights.

• Eating whole foods, with plenty of protein.

• Moving your body daily and doing strength training a few times a week.

• Managing stress in ways that actually work for you.

• Building strong relationships and having a sense of purpose.

These “big rocks” are the foundation for a longer, healthier, happier life.

What about all those little “hacks”?

Cold plunges, supplement timing, avoiding seed oils — these things can help. But only after you’ve nailed the basics.

Think of your life like a jar. If you fill it with big rocks first (the essentials), a few pebbles (the extras) will fill in the gaps nicely. But if you start with the pebbles, the big rocks just won’t fit.

Why do we get stuck on the small stuff?

Because the basics aren’t easy. They take time, effort, and patience. They don’t give you instant results or quick hits of motivation. But they’re what really change the game long term.

Let me be real with you:

• You can’t supplement your way out of bad sleep.

• You can’t hack your way out of a poor diet.

• You can’t optimize your health without consistent training and recovery.

What do people who perform at their best do?

They don’t waste time perfecting tiny details. They master the fundamentals — especially when life gets tough.

Think about soldiers in tough situations. They don’t rely on the latest nootropic. They rely on clear goals, regular movement, decent sleep when possible, good fuel, and discipline.

Fine-tuning comes later.

Here’s a little reality check for you:

Before worrying about whether your protein powder is triple-filtered or if your cold plunge is exactly 39 degrees, ask yourself:

• Am I lifting weights 2 or 3 times a week?

• Am I sleeping enough to feel rested?

• Am I eating enough whole foods and protein?

• Am I showing up consistently for these basics?

If the answer is “not really” to any of these, that’s where your focus should be.

Your challenge this week:

Pick one small thing you’ve been obsessing over — maybe it’s supplement timing, or a trendy recovery tool.

Now, instead of that, spend your energy on one foundational habit that’ll actually get you closer to your goals.

Because honestly, the basics aren’t just the first step — they are the step.