Let's cut the nonsense. There are thousands of articles about the "secrets" to getting in shape. Jump over to YouTube and you be bombarded with even more "secrets" espousing the benefits of every biohack under the sun.
The problem isn't a lack of information; it's a lack of action. You can come up with business ideas all day long, but unless you take action they're just ideas.
Your body is the same way, and it doesn't care about your good intentions. It responds to what you do, consistently. So, if you're tired of feeling like a spectator in your own life, here are five brutally simple things you need to do. Not tomorrow. Not next week. Today.
1. Drink Water Like It’s Your Job
You're probably dehydrated, not hungry. No, really. That mid-afternoon brain fog, the phantom hunger pangs that make you want to snack, the general feeling of being a wilted houseplant? It’s likely your body screaming for water.
Your muscles are about 75% water. Your brain is mostly water. Every single metabolic process requires water. Thinking you can run on a couple of coffees and a diet soda is like trying to run a performance engine on sand. It’s just stupid.
Dehydration also leads to over-eating and the initial feeling of thirst is often mis-interpreted as hungry causing mid-afternoon snack fests. The next time you feel thirst, drink a glass of water and then wait 15 minutes to see if it goes a way. It usually does.
Your Action: Get a 1-liter water bottle. Your mission, which you must accept, is to fill and drink it at least twice today. Don't sip it delicately. Guzzle it down between meals. The goal is to pee clear. It’s the cheapest, fastest way to improve how you feel and perform. Do it now.
2. Move Your Body for 30 Unbroken Minutes
We don't care what you do. Just move. Well, actually, we hope you will sign-up for the Wild Warrior fitness app and use our programs, but ultimately we do not care what you do as long as you do it consistently.
A well designed program will definitely help get you better results, but just moving should be your starting point. That's right, just move. Your body was designed for motion, yet most of us treat it like a carrying case for our brains, moving only from the couch to the car to the desk chair.
It doesn't have to be a full workout, but you should do something for your body for 30-60 minutes every day. Walk, lift, stretch, run, sauna, etc.
Your Action: Plan some form of self-care every day. If nothing else, go for a walk.
3. Eat Protein at Every Meal
Protein is not just for bodybuilders with veins thicker than garden hoses. It's the literal building block of your body. It builds and repairs muscle, keeps you full, and requires more energy to digest than carbs or fat (it's thermogenic, for you nerds).
Most people start their day with a sugar bomb of cereal or a pastry, guaranteeing a blood sugar crash and intense cravings by 10 AM. It’s a metabolic disaster. You need to flip that script.
Your Action: Look at what you're planning to eat for your next meal. Where's the protein? If it’s a sad, lonely slice of turkey, double it. If there’s none, add some. A couple of eggs, a can of tuna, a scoop of protein powder, a chicken breast, steak bites, or whatever. Aim for a palm-sized portion, minimum. Make it non-negotiable.
4. Ditch One Liquid Calorie Source
Liquid calories are a fast track to obesity and diabetes. That fancy coffee drink? It’s a milkshake masquerading as a morning ritual. That "healthy" juice? It's just sugar water with a good marketing team and maybe a few vitamins.
That evening beer or glass of wine? Empty calories that tank your sleep quality. In fact, get rid of the booze altogether. It is doing nothing for you.
We drink hundreds of calories a day without even thinking about it. This is the lowest-hanging fruit for fat loss and most folks never recognize it. It requires no effort, no extra gym time, just a simple decision to stop drinking garbage.
Your Action: Pick one. Just one of your daily liquid calorie bombs. Replace it with water, black coffee, or unsweetened tea. Do this for the rest of the week. You will have cut out thousands of calories without feeling an ounce of hunger. It’s the easiest win you’ll get all day.
5. Write Down Your Plan and Track Your Activities
Success doesn't happen by accident. People who are in shape don't just "find the time" to work out or "remember" to eat well. They plan it. Following a well designed plan and keeping a journal of your progress is key to knowing where you started, where you are going, and staying motivated.
People in great shape get there because they have a plan and routine. They workout at the same time and same days week in and week out and go to the gym or at home with a plan.
Willpower is a finite resource, and if you wait until you're tired and hungry to decide what to do, you will always choose the path of least resistance.
Following a plan the ones in our fitness app make execution automatic. We tell you what to do and you do it.
Your Action: Before you go to bed tonight, take out a piece of paper or open a notebook and write down two things:
- When and what your workout will be. (e.g., "6:30 AM: 30-minute walk" or "5:30 PM: Gym - Squats, Bench Press, Rows")(or sign-up for our app and pick a program)
- What you will eat for your first two meals. (e.g., "Breakfast: 3 scrambled eggs. Lunch: Leftover chicken and a bag of spinach.")(meal plans are also available in our app).
Be specific. Now you have a mission, not a vague wish.
It really is that simple. These five actions aren't magic. They are fundamental. They are the foundation upon which all health and fitness is built. It isn't found in biohacks, hydrogen water or cold showers. It is found in doing the basics extremely well and getting stronger and more energetic over time.
If you want help and need a program, consider becoming an official Wild Warrior Member. Our app provides you with a custom workout and diet plan based on your preferences and goals. Learn more on our membership page.
