Body Stack Framework

A systematic approach to fitness and health optimization, focusing on combining various elements like a "tech stack" for the body. Based on the discussion between Sam Parr and Shaan Puri.

Core Components & Investment

• Strength Training

  • 4 days per week of strength training
  • 3 days of cardio
  • No rest days (active recovery through walking)
  • Home gym setup ($3,000-5,000 initial investment)

• Professional Guidance

  • Personal trainer ($299/month)
  • Nutritionist ($600/month for daily calls)
  • Regular blood work ($200-300 per test, 2-3 times yearly)
  • Massage therapy (1-2 times weekly, $20 per session with insurance)

• Digital Tools

  • MyFitnessPal ($60/year)
  • Aptiv ($100/year) for travel workouts
  • Fitfitive ($100/year) for heart rate monitoring
  • Various fitness content subscriptions (Pandora, Spotify, YouTube, Audible)

Key Rules & Principles

• Always have a goal with a deadline
• Hire coaches for new skills/areas
• No processed foods or sugar unless planned
• Don't restrict spending on health-related items
• Focus on being "least bad" most of the time
• Sleep schedule: 11 PM to 7 AM consistently

Motivation Framework

• Primary Goals

  • Live a long and healthy life
  • Look good naked
  • Achieve specific fitness milestones

• Investment Philosophy

  • Zero budget restrictions on healthy food
  • Willing to invest in any equipment needed
  • Regular investment in professional guidance
  • Emphasis on prevention and maintenance

Mental Approach

• Discipline over motivation
• Focus on consistency rather than perfection
• Track everything (food, workouts, progress)
• Regular monitoring through blood work
• Follow fitness experts and maintain inspiring social media feed