See how small, consistent changes in eating, movement, and routines can transform your health over time.
The 80/20 Rule
The 80/20 rule, or Pareto Principle, states that roughly 80% of outcomes (results) come from 20% of causes (inputs).
What 20% of effort creates 80% of the impact? Focus on that.
What 20% of activities lead to 80% of problems? Eliminate or delegate them.
What 20% Of Effort Affects My Health The Most?
My eating habits affect both my health and my energy levels.
Food From Scratch
There is a saying: “Let food be your medicine and medicine be your food.” I try to cook at home as much as I can, using organic ingredients whenever possible. I can clearly see the benefits of eating good, wholesome food.
Baking My Own Bread And Desserts
I bake bread on a regular basis using freshly milled flour. I made it a priority because of the health benefits my family and I have experienced over the past couple of years. Our diet has always been fairly healthy—we mostly ate homemade food—but when we stopped buying store-bought bread and switched to homemade, the benefits exceeded all our expectations. I also bake desserts at home, like muffins, pies, and cookies—we rarely eat store-bought sweets anymore.
Breaks Between Meals
I’ve realized that modern people tend to avoid feeling hungry—even for a couple of hours. After an hour or two, many reach for a snack or treat. I used to be the same. I hardly ever gave my stomach time to digest the food I had already eaten and kept adding more. I was munching on something almost all day long. Now I try to avoid snacks and leave 4–5 hours between meals. I allow myself to get truly hungry, and as a result, food tastes much more satisfying.
I also stopped eating late-night snacks. In the evening, when I’m tired, it’s easy to keep eating after dinner. But those late snacks and overeating didn’t serve me well. They kept me awake at night and affected my sleep. Now I sleep much better since breaking that habit.
Regular Fasting
I practice fasting regularly, especially a 24-hour fast once a week. It has spiritual, emotional, and physical benefits. These aspects are deeply connected—when you don’t feel well physically, have low energy, and lack the capacity to function, it’s hard to show up for others or engage in meaningful work or ministry.
Not Being Afraid Of Hunger
Sometimes when I’m working or deeply engaged in something I love, I forget to eat. A few hours later, I notice I have a strong appetite, and the food tastes amazing. Now I intentionally space my meals 4–5 hours apart and eat when I truly need to.
Regular Light Exercise
Recently, I started doing HIIT (High-Intensity Interval Training). It only takes about 15 minutes, but it gives me a great boost of energy. I’m committed to doing it at least three times a week. I also enjoy going for regular walks. I really believe that if you do a little but regularly, it is better than doing a lot but without a long term commitment.
What 20% Makes My Health Worse?
Snacking Between Meals
I used to think that eating frequently would give me more energy. But in reality, the body uses a lot of energy for digestion. If you eat constantly, your body is always working to digest food, which can leave you feeling more tired than if you ate 2–3 main meals without snacking.
Store-Bought Snacks, Desserts, And Premade Foods
These foods offer little nutritional value and place extra strain on the body, often containing ingredients that are hard to process. Over time, this can lead to health issues. Baking at home a couple of times a week isn’t that difficult—and it’s far more beneficial.
Being Inactive
When I stop exercising, I always feel the consequences. I try to go for 20–30 minute walks almost every day and do HIIT three times a week. It truly makes a difference in how I feel and in my energy levels.
Small changes, sustained over time, can make a big impact on my life.
What 20% of your efforts make the biggest difference in your health and well-being?