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Daniel Clough

One dude. Seven foundational health habits.

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Stack Ranking My 7 Foundational Health Habits

June 6, 2025

Building consistency with these seven foundational health habits is the key to feeling and looking great.

Each habit plays a role, but the real power is in how they work together — almost like an operating system reset. Forget being someone who’s tired, anxious, skipping workouts, or making poor food choices. These habits will transform you into someone strong, capable, and disciplined — not just in your training and nutrition, but in every area of life.

That said, not all habits are created equal. Some are more foundational than others. So here’s my personal stack ranking — from most to least important.

1. Sleep

    Sleep is the foundation. If all seven habits form a pyramid, sleep is the base everything else sits on.

    When I sleep poorly, everything unravels:

    • I skip training sessions
    • I walk less
    • I overeat
    • My thinking gets foggy
    • My mood tanks and I become anxious and irritable

    Here’s a great example: Last year, I went on a camping trip and got two consecutive nights of under 5 hours of sleep. The two weeks that followed were incredibly difficult. It was a perfect illustration of how quickly sleep deprivation throws everything off.

    The evidence is overwhelming. Sleep has a big effect on not only your physical health, but also your cognitive, and emotional health.

    In fact, check this out. A 5% reduction in REM sleep increases mortality risk by 13%! [1].

    Sleep is everything. You have to nail it and you have to make it non-negotiable.

    I work harder on this habit than any other, and that’s why it’s number one.

    2. Alcohol

      Alcohol comes in a very close second.

      Let’s start with the obvious: alcohol is a toxin. The evidence is clear that alcohol is bad for us:

      • Drinking more than five drinks per week shortens life expectancy.
      • Even light, regular drinking (a couple per night) can reduce your lifespan by 4–5 years
      • Drinking alcohol is linked to all sorts of diseases, including cancer etc. [2]

      But beyond the data, my personal experience was even more telling. When I drank, life would reliably go off the rails. I found it much harder to make good choices.

      But, here is what really opened my eyes.

      Wearing a WHOOP band revealed clear patterns between alcohol and health. Even a couple of drinks would tank my:

      • Recovery scores
      • Resting heart rate
      • HRV
      • Sleep quality

      WHOOP didn’t know I was drinking, but my metrics said it all.

      Eventually, I had to remove alcohol entirely to regain control. That’s why it holds the number two spot.

      Before we jump into number 3 and go further down the list, a quick side note.

      If you can nail just sleep and alcohol, you’re 80% of the way there. These two habits will drive the most visible and lasting change — and make all the others far easier to implement.

      3. Steps

        Steps are massively underrated.

        I even used to ignore steps — but now I track them daily. They’re the ultimate baseline for movement and overall activity.

        Walking is full-body movement. Add terrain, incline, or a weighted vest and you’ve got something close to Zone 2 cardio. Best of all, it’s low-friction and easy to build into your life.

        It’s not uncommon to see people attribute their entire weight loss to building a habit of walking.

        It’s also great for mental health. It improves mood, clears your head, and is the best all time generator of ideas.

        I love this quote from Dan Go.

        It’s so true.

        Theres evidence to back that this whole steps thing is great for your health too.

        Walking approximately 6,000 steps per day has a 40% lower risk of all-cause mortality — compared to those walking 3,500 steps. This risk reduction increased with higher step counts, reaching up to 53% for those walking close to 11,000 steps daily. [3]

        That’s why steps is so high on the list.

        4. Whole foods

          Another obvious, but powerful one.

          When I eat whole foods exclusively for a couple of days, I always feel sharper, leaner, and more energised.

          When I slip into a bad habit of eating sugary, processed foods, the opposite happens — I feel tired, sluggish and bloated.

          It’s literally a night and day comparison, over the period of just a few days.

          Over the long term, this only becomes even more important. You’ll find yourself more easily able to maintain a healthier body weight. And, studies have shown that populations (blue zones), which eat 90–100% whole food diets, live the longest and have the lowest disease rates. [4]

          5. Protein

            This one hurts to put so low, especially as I’m a big fan of a high-protein diet. But, I guess it just shows how important sleep, alcohol, walking and whole foods are!

            Why protein matters:

            • It’s essential for building and keeping muscle — a huge marker of long-term health and longevity.
            • It improves satiety and reduces overall calorie intake.
            • Starting meals with protein (like meat or eggs) tends to “clean up” the rest of your plate.

            Protein, in short, helps build a strong, capable body.

            6. Water

              Even mild dehydration causes fatigue and brain fog. When you’re well hydrated, you will feel sharper and make better decisions.

              Also, you will perform better in the gym when you are well hydrated. I know most of us aren’t trying to win the Olympics, but every little bit helps!

              So, stay hydrated if you want to feel sharper, have less brain fog and perform better in the gym,.

              7. Caffeine

                Last on the list — though still pretty important.

                The main reason I include caffeine in my seven foundational health habits is because it interferes with sleep. And as we’ve seen, sleep is everything.

                Caffeine has a quarter life of 10–12 hours. This means a midday coffee still lingers in your system at midnight.

                To put them into perspective, it’s proven that one evening dose of caffeine can reduce deep sleep by 20% — the equivalent of aging 15 years! [5].

                I personally tolerate caffeine fairly well, but I still respect it. Keeping it in check protects my sleep and holds me accountable.

                Final Thoughts

                If you’re just starting your journey with foundational health habits, start with sleep and alcohol. They will change your life faster than anything else and you will find it so much easier to unlock the rest of the habits.

                Tackle those two, and you’ll feel better, look better, and show up stronger in all areas of your life.

                References:

                [1] A Prospective Study of Sleep Duration and Mortality Risk in Women

                [2] Global Burden of Disease (GBD) 2016 study (The Lancet, 2018)

                [3] Daily steps and all-cause mortality: a meta-analysis of 15 international cohort

                [4] Blue Zones Study (Dan Buettner + National Geographic)

                [5] Drinking just one dose of caffeine in the evening can decrease the amount of deep sleep by 20%


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                Filed Under: Habits, Health, Podcast

                Over 40? These 6 Lessons Will Change the Way You Train Forever

                May 21, 2025

                In my early 40s, I was getting injured a lot — probably a third of the time.

                When you’re constantly dealing with injuries, it’s almost impossible to stay consistent — which means you don’t make progress. And when you’re not making progress, training stops being fun. That was certainly the case for me.

                Everything felt uphill — and I was getting super frustrated.

                Fast forward to today: I train six times a week and genuinely love it. I’m in the best shape of my life. I’m proud of my physique and I’m objectively fitter and healthier than I’ve ever been.

                So what changed?

                That’s what I want to share with you — six key lessons that helped me completely transform how I train in my 40s.

                If you’re in your forties — or older — and you apply even just one of these, you’ll notice a big difference in how you feel and how you perform.

                But stack a few of them together, like I’ve done, and you can take your training — and your results — to a whole new level.

                So, let’s jump into the six lessons.

                1. Warm-ups matters more than ever

                  Warming up thoroughly before a training session has probably been the most powerful shift for me when it comes to reducing injuries.

                  Back in the day, I’d skip or rush through warm-ups. Now, it’s completely non-negotiable.

                  Here’s a quick example, just to illustrate the power of a warm up.

                  About a year or so ago, I randomly decided one day to skip my normal warmup. Instead, I substituted it with some back rehab exercises that I wanted to get in the habit of doing.

                  I did the back rehab exercises and went straight into my workout _ with the first exercise being front squat. I kid you not, on he fourth rep of the first set —bang — my back completely went. It was really painful and it ended up setting me back probably a couple of months.

                  Only in hindsight could I realise how important my warm-up was for the training session that came after it. Skipping it for some random lower back exercises that in no way prepared me for that session was a pretty stupid thing to do. It wasn’t a coincidence that I got injured only a couple of minutes into the session.

                  So, what does a good warm up look like? It should cover three things.

                  • Something broad and general to get the whole body moving
                  • Something specific to the day’s workout. I.e if you’re doing a lower body workout, you want to prepare the lower body — hips, hamstrings etc.
                  • You want to get the body warm, so you should be breathing fairly heavily

                    I follow a rough rule of thumb: your warm-up should take about a third of the total workout time. So, if I’m training for an hour, my warm up will tend to take about 20 minutes.

                    If your warm up is thorough enough, you’ll notice your range of motion dramatically increase towards the end of the warm up. Your body should feel nice, warm and loose. If you’re not seeing increased range of motion — or looseness — it probably wasn’t enough.

                    2. Be Smart About Volume

                      As you get older, your body simply doesn’t recover as quickly — and it doesn’t tolerate as much volume.

                      This is something I’ve had to deal with first hand. When I was doing three heavy strength sessions a week, I was constantly feeling beat up. Now I only do two, and it’s made a big difference to how my body feels.

                      Everyone has a different tolerance, so it’s important to stay self-aware. If you’re feeling overly tired, stiff, or mentally flat — it might be a sign you’re doing too much. And you might want to experiment with dialling the volume back a bit, and seeing how your body responds.

                      3. Train at 80%, Not 100%

                        This ties closely to volume — but it’s more about intensity.

                        In my 20s and 30s, I trained like I was trying to win something every session. I pushed to failure in strength work. I went all-out in conditioning.

                        But now? That approach just wrecks me.

                        What works better is training just below the edge — sitting at around 80% to 90% most of the time. I’m always trying to leave a few reps in the tank. The goal is to leave the gym feeling good, not destroyed.

                        One way I put this into action is I train in blocks — four weeks of building intensity, then a test fifth week where I safely push the limits. This is then followed by a deload week, where I focus on active recovery.

                        Another way I put the 80% rule into practice is most of my conditioning now is zone 2 cardio — low-intensity stuff. I will go to the limit in benchmark workouts, and these tend to happen only so often.

                        Training this way keeps my body feeling good and ready for the next session. And that consistency adds up over time.

                        4. Be Smart with Exercise Selection

                          A good way to frame this lesson is with some advice a previous trainer once gave me.

                          He said this: “Each day, ask yourself — what version of this workout moves me away from pain, not towards it?”

                          That really stuck with me.

                          Since then, my current trainer Jamie (who is super awesome) has helped me let go of certain exercises that didn’t serve me anymore — back squats, olympic lifts, handstand push-ups, double-unders etc.. These exercises simply aren’t worth the cost.

                          Nowadays, he programmes me exercises that give me the right training stimulus with the least risk.

                          Now, it’s easy to say this, but it’s actually quite hard to do.

                          And, honestly, it did take me a bit of time to accept this type of approach. Some of those exercises that were risky for me — they are actually kinda fun to do. But I had to realise that it’s about staying in the game, and it’s about being consistent.

                          Once you let go of the stuff that’s hurting you, you realise there are loads of options that still challenge you, keep things fun, and don’t leave you limping the next day.

                          5. Follow a Well-Rounded Program

                            Every time I’ve over-focused on one thing too much, like clock work, I’ve picked up injuries.

                            Too much running? Calf issues.
                            Too much pressing? Shoulder pain.
                            Too much air bike? Knee problems.

                            A well-rounded program spreads the load and avoids overuse injuries.

                            These days, my training program is super well rounded (and again I give a lot of credit to my trainer Jamie for making sure this is the case).

                            My training program is built around five pillars:

                            • Strength work
                            • Zone 2 cardio
                            • VO2 max efforts
                            • Mobility
                            • Walking

                            Nothing’s overdone. It keeps me feeling good, and it’s much better for long-term health — which of course matters more and more to me as I get older.

                            So, it’s worth looking at your training program. How well rounded is it?

                            6. Get Individualised Programming

                            This ties everything we’ve talked about together.I’m fairly knowledgeable about training. But working with a great coach has shown me there are levels to programming — especially as you age.

                            Jamie, my coach, constantly spots things I would miss. He helps me avoid mistakes, adjust for how I’m feeling, and refine the details of what I’m doing.

                            And it’s not just what he knows — when you’re deep in your own training, you sometimes can’t see the forest for the trees. No matter how smart you are
                            So.nowadays, when I do pick up an injury, it’s usually because I strayed from the plan that Jamie had set for me.

                              So I’d say: if you can find a great coach and get a personalised program, it’s worth every penny.

                              Here are the six lessons again:

                              1. Warm-ups matters more than ever
                              2. Be Smart About Volume
                              3. Train at 80%, not 100%
                              4. Be Smart with Exercise Selection
                              5. Follow a Well-Rounded Program
                              6. Get Individualised Programming

                              These are the things that keep me on the right side of injury — and let me train hard, week in, week out.

                              And that’s really the secret: consistency. It beats intensity every time.


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                              Filed Under: Podcast, Training

                              The Daniel Clough Podcast

                              February 15, 2024

                              The Daniel Clough Podcast is now out on Spotify, Apple, YouTube, and anywhere else you listen to podcasts. 🎉

                              I’ve really gone down the rabbit hole on building foundational health habits into my life over the last couple of years.

                              In fact, this month is my 25th month of tracking them on a daily basis. Every day, I put a tick or a cross next to each habit. And at the end of every month, I look at my overall results and try to improve for the following month.

                              It’s been completely transformational. I’m a completely different human being. Someone who is more confident, more positive, more disciplined, looks healthier, and is healthier.

                              I’ve had to learn a ton along the way. I’ve had to shift my mindset to be able to build these habits. I’ve had to learn, through trial and error, the strategies to successfully build each one. And I’ve had to learn how to build a system of accountability around me.

                              So, I’m super excited to launch a podcast on exactly this topic. The Daniel Clough Podcast will delve deep into the power of building foundational health habits. I’m looking forward to continuing to document my own journey, and sharing strategies for how you can build foundational health habits into your own life.

                              If you’re up for some transformation in your life in 2024, please give it a listen!

                              Three episodes are live now (my journey with foundational health habits, introducing each of the eight habits and sharing my goals for 2024). And there will be weekly releases from here.

                              Enjoy it. And I’d love any feedback!

                              Cheers,
                              Daniel


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                              Filed Under: Discipline, Habits, Podcast

                              The Uncommon Life, Episode 7: Random Show (Bulking & Cutting, Gaining Muscle in Your 40’s, Air Fryers, Bryan Johnson, Water Filters, Whoop & More)

                              September 25, 2023

                              I decided not to do a post / email for each new episode of The Uncommon Life Podcast. However, we did something a little different last week.

                              Our first six episodes have been focused around specific topics. Last week, we thought we’d experiment with a bit of a random, free for all chat about what’s on our minds at the moment.

                              We ended up covering lots of cool stuff – as always focused around training, nutrition and leading a healthy, disciplined lifestyle.

                              If you liked this style of episode (or actually even if you didn’t), please let us know. Any type of feedback is super useful to us.

                              And don’t forget. You can support the show by leaving a review wherever you listen to it. And if you want to get notified when new episodes are out, follow or subscribe to our channel.

                              Spotify: E7: Random Show (Bulking & Cutting, Gaining Muscle in Your 40’s, Air Fryers, Bryan Johnson, Water Filters, Whoop & More)

                              YouTube: E7: Random Show (Bulking & Cutting, Gaining Muscle in Your 40’s, Air Fryers, Bryan Johnson, Water Filters, Whoop & More)

                              Apple Podcasts: E7: Random Show (Bulking & Cutting, Gaining Muscle in Your 40’s, Air Fryers, Bryan Johnson, Water Filters, Whoop & More)


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                              Filed Under: Health, Podcast

                              Seven Common Mistakes That Can Lead to Injury (The Uncommon Life Podcast – E4)

                              August 19, 2023

                              I don’t claim to be an expert on anything. But, if there’s something I have a ton of experience in, it’s getting injured. 😂

                              If you’re training hard or playing sports, it’s almost inevitable that you’ll run into getting injured at some point – especially as you get older. This week, Luis and I (Rich is on holiday) cover what we feel are seven of the most common mistakes that can lead to injury. And we also share some tips and tricks that have helped us reduce the risk of getting injured ourselves.

                              Spotify: E4: Seven Common Mistakes That Can Lead to Injury

                              YouTube: E4: Seven Common Mistakes That Can Lead to Injury

                              Apple Podcasts: E4: Seven Common Mistakes That Can Lead to Injury

                              P.S We’re on roughly a weekly cadence with the podcast. I’m thinking about whether I’ll continue to do a post / email for each new one, or if there is a better way to share the episodes (I don’t want to annoy you with too many emails). Of course, the best way to be notified of new episodes is to either subscribe to the YouTube channel, or follow wherever you listen to your podcasts.


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                              Filed Under: Health, Podcast

                              The Uncommon Life Podcast – E3 (Where to start when making health a bigger priority in your life)

                              August 14, 2023

                              We made it to episode three! We have a new intro, improved the sound quality (yeah, Rich got a mic!) AND we managed to keep it under an hour. Win.

                              Spotify: E3: Where to Start When Making Health a Bigger Priority in Your Life

                              YouTube: E3: Where to Start When Making Health a Bigger Priority in Your Life

                              Apple Podcasts: E3: Where to Start When Making Health a Bigger Priority in Your Life

                              (It’s also available on all other major podcasting platforms)

                              In episode three, we discuss what might be the best way to start making health a bigger priority in your life.

                              We know at the beginning it can be hard. You might be overweight. You might be lacking energy. You might be wondering where you’re going to find the time to work out. Perhaps you’re struggling with confidence. You might just not know where to start.

                              But, there’s always a place you can start. And there’s a bunch of things you can do that will make it easier to take those first steps, and to start to build some consistency towards better health habits.

                              We hope the episode is useful for helping you to do exactly that. Enjoy!


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                              Filed Under: Health, Podcast

                              The Uncommon Life Podcast – Episode 2

                              July 28, 2023

                              We’re back with another episode of The Uncommon Life Podcast!

                              Spotify: E2: Sharing Our Journeys Towards Being in the Best Shape and Health of Our Lives

                              YouTube: E2: Sharing Our Journeys Towards Being in the Best Shape and Health of Our Lives

                              In episode two, Rich, Luis and myself talk about each of our journeys towards being in the best shape, and best health of our lives.

                              We’re active every day, and we train hard most days. We’re very intentional about what we eat to support our goals. And we consistently keep good habits, that help us feel great and be in good health.

                              But, it hasn’t always been like this. It’s been a journey for each of us, which we’ve had to build towards it. Each of our journeys have been different – as they should be.

                              YOU have to go on your own journey, and you have to do the work, to build towards being in the best shape and health of YOUR life. And there’s no excuse to not be on that journey. You owe it to yourself, and you owe it to those who depend on you.

                              We at least hope that you can relate to some of our journeys – and that you find them useful for charting your own.

                              We tried hard to make this episode a bit tighter and shorter. Still a few sound issues, but we’re working on figuring those out for next week. Get a little bit better each week is our motto!

                              P.S – If you’re enjoying the show, we’d love it if you could leave a rating and review on wherever you are listening to this. It only takes a few seconds, and it’s a great way to support the show.


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                              Filed Under: Health, Podcast





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