read time 4 minutes

Hello posse, welcome to Posana.

Real quick! Before we jump into today’s topic I wanted to welcome you to this community. This is a newsletter where I aim to bring you a 4-minute read every week to help you build your healthy life. Just 4 minutes, that’s all you need.

Today’s Quick Bites:

• Health habits you should be doing every day

• A daily wellness checklist

• My thoughts on AG1

Back to the Basics

Every great skyscraper stands on an even greater foundation. In dating, we look for someone who exceeds the "bare minimum," and the same should apply to your health journey.

Whether you're just beginning, or on day 2,875 of your wellness journey, are you meeting the bare minimum? Is your foundation solid?

If today is day one of your health journey—fantastic, start here. If you've been at it for a while, it’s always valuable to revisit the basics. A strong foundation in your health routine should feel effortless, as natural as stepping into the shower each day.

To build a solid foundation for your health, aim for 8+ hours of sleep each night, with no less than 7 and no more than 10. Move your body for at least an hour daily—whether it's an intense workout or a relaxing walk, listen to what your body needs. Take 10 minutes to journal, writing down your goals, what’s on your mind, your reflections, and what you’re grateful for. Stay hydrated by drinking half your body weight in ounces of water. Spend 10 minutes being fully present, either during your workout or simply appreciating the moment around you. Make time for social connections, as they have proven benefits for mental health. Prioritize whole foods by including at least one serving of fresh vegetables and fruits daily to boost fiber and antioxidant intake.

Your wellness checklist simplified:

• 7-9 hours of sleep

• Stay hydrated

• 1 hour of movement every day

• 10 minutes of reflecting

• 10 minutes of being truly present

• Connecting with others

• Eating three balanced meals with whole foods

• Limit screen time

• Get some sunlight

Remember, health is about consistency, not perfection. These core habits might seem simple, but they are the building blocks for a strong, healthy life. Revisit this checklist regularly, and adjust as needed to ensure you're always hitting the basics.

By focusing on these essentials, you'll be laying a foundation for long-term wellness—one that will support your body and mind for years to come. When you start to become consistent in these daily habits (the foundation) you can build on it. In health, the foundation is 90% of your journey to unlocking your fullest potential. The 10% that comes after are add-ons that enhance your well-being. These additions can be adding AG1 into your routine or using WHOOP to track your sleep.

My thoughts on AG1

The last 10% of wellness is what most brands are targeting. They are either assuming you are someone who has a strong health routine and wants to add to it, or are giving you a product that will give you an excuse to neglect healthy lifestyle choices. Give AG1 for example, if you are eating three balanced meals a day, prioritizing sleep, taking 10 minutes to be present, etc (doing the 90%) then the addition of AG1 in your routine will help with the proclaimed benefits of increased immune defense, stress and mood balance, increased focus and energy, and supporting your gut health. However, if you are using this product like many people to “get your greens in for the day” so that you can go off and eat pizza. You will not reap the benefits that the product is designed for. Yes, it is still in any case a great addition to your routine. Does not hurt to add. However, keep in mind that AG1 is designed for people “looking to support their foundational nutrition needs for whole body health”. In hindsight…meet your foundation first!

To your health and happiness,

The Posana Team