If you are struggling with substance use or with eating, this document is not the next step. In the United States, SAMHSA is 1-800-662-4357 and the National Alliance for Eating Disorders helpline is 1-866-662-1235. 988 reaches the Suicide and Crisis Lifeline.
I BUILD Building the capacity
- 1Move regularly, and understand that some is the whole point. Physical activity shows a dose-response relationship with health outcomes, and the steepest part of that curve is between none and some. The largest gain available to most people is not in optimising a routine but in having one at all.
20 more principles
The rest of the Physical Health & Body Declaration
20 principles remain — including the Unpretty Truths, the principles that contradict conventional wisdom outright, with the evidence for why. That is the part nobody else prints.
Read it all and sign — $5.99Your copy carries your name, the date, and a permanent register number. Print-ready at 18 × 24 in.
What this does not claim
Nothing here is medical advice, and no principle in this document substitutes for a clinician. No figure appears because individual targets belong with somebody who knows your circumstances. The honest claim is narrower: movement and sleep are the two inputs with the widest documented reach and the least controversy; chronic stress carries measurable physical cost; a substantial share of health outcome is determined by circumstances you did not choose; and an appearance-driven regimen predicts different outcomes than a capacity-driven one, in the wrong direction.