Add or Shed: A Simple Question for Health and Life

James Clear, author of Atomic Habits, reminds us that growth doesn’t always mean doing more. One of his most powerful ideas is this:

“There are two ways to grow: by adding or by shedding.”

It’s a simple but meaningful question: Do you need to add something… or do you need to shed something?

This lens works beautifully when we think about health. Sometimes progress comes from adding strength, nourishment, or movement. Other times, it comes from shedding stress, unrealistic expectations, or habits that quietly drain our energy.

With that in mind, here are a few science-backed health topics to consider, not as rules, but as tools you can adapt to your own life.

How Much Protein Is Enough?

Protein isn’t just about muscle. It supports metabolic health, recovery, immune function, energy, and resilience—for both men and women.

A helpful general guideline for active adults is about 0.7–0.8 grams of protein per pound of body weight per day, depending on activity level and age.

Example

For a 150 lb person:

• That’s roughly 105–120 grams of protein per day

This does not mean eating large amounts in one sitting. Spreading protein across meals works best:

• Breakfast: Greek yogurt with fruit (~20–25g)

• Lunch: Turkey sandwich or salad with chicken (~25–30g)

• Snack: Protein smoothie or yogurt (~20g)

• Dinner: Grilled chicken, fish, or eggs (~30–35g)

Add: enough protein to support recovery and daily strength

Shed: the idea that protein only matters for athletes or bodybuilders

Why HIIT Matters for Body and Brain Health

Long, steady cardio has benefits, but it’s not the full picture.

High-intensity interval training (HIIT) and short bursts of effort support:

• Muscle strength

• Bone health

• Metabolic efficiency

• Cardiovascular fitness

• Brain health and focus

The key is short, intentional bursts, not long workouts.

HIIT Exercise Examples

These can be done in 10–20 minutes:

• Fast walking or jogging intervals

• Cycling hard for 20–30 seconds, then easy pedaling

• Squats or lunges done quickly, followed by rest

• Jump rope intervals

• Stair climbing or hill sprints

A simple format:

• 20–30 seconds of effort

• 60–90 seconds of recovery

• Repeat 6–10 times

Add: intensity in manageable dosesShed: the belief that longer workouts are always better

A Final Thought

Health doesn’t require perfection; it requires intention.

As you move through your week, consider:

• What might I benefit from adding?

• What might I feel better shedding?

Small, thoughtful shifts, repeated over time, are often where the biggest changes begin.