2) Physical Health (Your Body Is Infrastructure)
Optimize nutrition (eat well on a budget)
American food is designed to make you sick and fat. Ultra-processed foods are everywhere and cheap. Here's how to eat well without spending a fortune: shop the perimeter of the grocery store (produce, meat, dairy) and avoid the middle aisles (processed junk). Budget staples: rice, beans, frozen vegetables, eggs, canned fish, and seasonal fruits. These cost $200-300/month and provide complete nutrition. Protein matters: aim for 1.6 grams per kilogram of body weight daily—most people vastly undereat protein. A blood sugar hack: eat fiber and protein before carbs in every meal. This simple trick reduces glucose spikes by 30-40% even with the same foods. Your cultural food is fine—just adjust proportions toward more protein and vegetables, less rice and bread. Cook at home; eating out is 3-5x more expensive and usually less healthy.
Choosing the right health insurance plan is one of the most important lifestyle decisions you will make in the U.S. In 2026, the four most common plan types HMO, PPO, EPO, and HDHP, each offer a different balance of cost and freedom.
Think of these plans as different tiers of a subscription service. Some are cheap but have many rules, while others are expensive but let you do whatever you want.
Record your progress
Mark this subsection complete to track your progress.