RR Fam!
I’ve been hard at work developing something I am excited to begin rolling out to you all.
A visual and more structured approach to our health and wellness.
One that feels progressable, achievable and rewarding.
Inspired by the belt system in martial arts, where practitioners earn higher ranks as they ascend, I’m excited to roll out a health ascension model that allows you to gauge where a particular area is at and if you want to improve it some potential targets.
Instead of just aiming for vague health goals, this system provides clear levels 1-5 in the following categories:
- Health + Lifestyle
- Conditioning
- Bodyweight Strength
- Strength Balance
- Overall Strength
- Fitness Challenges
Each category allows current assessment and follows a structured progression, allowing you to track growth and celebrate milestones just like earning a new belt in martial arts!
Over the next several weeks, we’ll be rolling these out in a sequence, so you can read, assess those things within certain areas and focus on one area at a time.
🗓 Week 1 → Our attention is on HEALTH—the foundation of all performance, energy, and longevity.
Let’s break down
Leveling Up Your Health
Each category follows a step-by-step progression, making it simple to assess where you are today and what small change will move you forward. Let’s break it down.
| HEALTH +LIFESTYLE | Level 1 | Level 2 | Level 3 | Level 4 | Level 5 |
| Sleep | 5 hours | 5-6 hours | 6-7 hours | 7-8 hours | 8+ hours |
| Water | 16-32 ounces | 32-64 ounces | 64-80 ounces | 80+ ounces | 100+ ounces |
| Veggies | 1+ day | 2+ day | 3+ day | 4+ day | 5+ day |
| Fruit | 1+ day | 2+ day | 3+ day | 4+ day | 5+ day |
| Protein | 50% of Body Weight in grams per day | 60% of Body Weight in grams per day | 70% of Body Weight in grams per day | 80% of Body Weight in grams per day | 100% of Body Weight in grams per day |
| Sugar Intake | High (70+gram) | Frequent Intake (50-65g+) | Moderate Intake (30-49g+) | Low intake (15-25g+) | Minimal to none (<10-15g) |
| Body Fat % | M: 31%+ W: 36%+ | M: 24-30% W: 34-35% | M: 20-23% W: 30-33% | M: 14-19% W: 24-29% | M: 10-13% W: 20-23% |
| Daily Walking | 2,000-4,000 steps a day (15-30 min) | 4,000-6,000 steps a day (30 min) | 6,000-8,000 steps a day (45 min) | 8,000-10,000 steps a day (60 min) | 10,000 steps a day (60-90 min) |
| Connection | Occasional Social Interaction | Socially Interacting & Engaging | Regular Check ins with friends and family | Intentional Relationships | Deep Meaningful & Fulfilling Relationships |
Leveling Up Your Health
Each category follows a step-by-step progression, making it simple to assess where you are today and what small change will move you forward. Let’s break it down.
1. Sleep: The Foundation of Recovery 😴
- Level 1: Less than 5 hours – Chronic fatigue, poor recovery.
- Level 2: 5-6 hours – Some routine, but inconsistent.
- Level 3: 6-7 hours – More structure, but still some deficits.
- Level 4: 7-8 hours – Ideal for most people.
- Level 5: 8+ hours – Optimal rest & recovery.
How to Level Up: Set consistent bedtimes, limit screens before bed, create a relaxing wind-down routine and set up a dark and cool sleeping environment.
2. Water: Hydration for Energy & Performance 💧
- Level 1: 16-32 oz/day – Dehydrated, sluggish.
- Level 2: 32-64 oz/day – Some improvement, but inconsistent.
- Level 3: 64-80 oz/day – Meeting daily needs.
- Level 4: 80+ oz/day – Well-hydrated, consistent energy.
- Level 5: 100+ oz/day – Fully optimized hydration.
How to Level Up: Carry 16-20 oz water bottle with you everywhere, drink at the end of eating, set reminders, and aim for ½ your body weight in ounces daily.
3. Nutrition: Fueling Your Body 🥦🍎🍗
Veggies
- Level 1: 1+ servings per day
- Level 2: 2+ servings per day
- Level 3: 3+ servings per day
- Level 4: 4+ servings per day
- Level 5: 5+ servings per day
Fruits
- Level 1: 1+ servings per day
- Level 2: 2+ servings per day
- Level 3: 3+ servings per day
- Level 4: 4+ servings per day
- Level 5: 5+ servings per day
Protein
- Level 1: 50% of body weight in grams/day
- Level 2: 60% of body weight in grams/day
- Level 3: 70% of body weight in grams/day
- Level 4: 80% of body weight in grams/day
- Level 5: 100% of body weight in grams/day
How to Level Up: Add an extra serving of protein, eat 50g+ protein at each meal, include a variety of colorful vegetables, and make fruits a daily staple.
Sugar Intake (Added Sugar Only)
- Level 1 – High Sugar Intake
🍭 Multiple sugary drinks or sweets daily (e.g., soda, candy, pastries) - Level 2 – Frequent Sugar Intake
🍪 One sugary treat or drink daily (dessert, sweetened coffee, flavored yogurt) - Level 3 – Moderate Sugar Intake
🥣 Sugary foods a few times a week (hidden sugars in sauces, bars, snacks) - Level 4 – Low Sugar Intake
🥗 Mostly whole foods, occasional added sugar (once per week or less) - Level 5 – Minimal to None
🌱 Whole foods diet, little to no added sugar (natural sugars from fruit only)
How to Level up: Reduce and remove sugar from your daily intake and replace it with whole foods – nutrient dense.
4. Body Composition: Achieving a Healthy Balance ⚖️
- Level 1: M: 31%+ / W: 36%+ – High body fat, potential health risks.
- Level 2: M: 24-30% / W: 34-35% – Moderate, room for improvement.
- Level 3: M: 20-23% / W: 30-33% – Healthier range, balanced.
- Level 4: M: 14-19% / W: 24-29% – Lean, athletic.
- Level 5: M: 10-13% / W: 20-23% – Elite fitness levels.
How to Level Up: Focus on protein intake, strength training, more walking and consistent movement.
5. Daily Movement: Walking for Longevity 🚶♂️
- Level 1: 2,000-4,000 steps/day (15-30 min) – Minimal movement.
- Level 2: 4,000-6,000 steps/day (30 min) – Moderate activity.
- Level 3: 6,000-8,000 steps/day (45 min) – Consistently active.
- Level 4: 8,000-10,000 steps/day (60 min) – Excellent daily movement.
- Level 5: 10,000+ steps/day (60-90 min) – Optimal for long-term health.
How to Level Up: Take the stairs, go for walks after meals, and make movement a daily priority.
6. Connection: Building Meaningful Relationships 🤝
- Level 1: Occasional social interaction – Mostly digital, minimal in-person connections.
- Level 2: Social engagement – Some conversations but not consistent.
- Level 3: Regular check-ins with friends & family – Strengthening relationships.
- Level 4: Intentional relationships – Investing in deep connections and support networks.
- Level 5: Deep, fulfilling relationships – Meaningful daily interactions, strong emotional well-being.
How to Level Up: Prioritize real conversations, schedule meetups, and be intentional about nurturing relationships.
Final Thoughts: Health is a Journey 🚀
I care about your health, not just your squat or mile time.
And improving our health means we need to take a look at where some things are, knowing they will change throughout our life.
Improvement however starts with awareness. It means being honest with ourselves and being intentional about putting in the work to improve.
“What’s important gets measured.”
Health is not about being perfect, it is a continuation of progress.
That progress allows us to have optimal health, which allows us to live and enjoy the most fulfilling life we can on our terms.
Use these levels as a guideline to chart where things are, determine your strengths and what can be improved.
Then work on what you need to improve and feel better and become healthier.
Challenge:
Pick one category and focus on leveling up this week.
Small steps lead to big results!
Next: We turn our attention to your conditioning aka the engine.