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Everyone wants to know the magic number. How much should you actually spend each month on health to see real results?

I used to think spending more meant better health until I realized most expensive health products deliver zero value.

Read 🔽 below! 

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IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• How Much Money Should We Spend a Month on Health for Optimized Health?

• Article Explained Simple: Why Do We Evolutionarily Try and Keep the Fat On?

• 3 Tips for Best Bang for Your Buck Supplements

• Healthy Scotch Egg Recipe

How Much Money Should We Spend a Month on Health for Optimized Health?

The optimal monthly health spending sits between 5 and 10 percent of your take home income.

This range covers the essentials that actually improve your health without wasting money on products that provide minimal benefit. Most people either spend too little on the basics or too much on unnecessary supplements and gadgets.

The foundation requires consistent spending on food quality.

Your diet represents the single biggest lever for improving your health. Spending an extra 50 to 100 dollars per month on whole foods versus processed options delivers measurable results.

This means buying fresh vegetables, quality protein sources, and whole grains instead of packaged meals and convenience foods. The price difference seems significant but pales compared to future medical costs.

Most people drastically underspend on nutrition while overspending on supplements that promise shortcuts. Your body needs actual food to function optimally.

Research consistently shows that dietary quality predicts health outcomes more than any other single factor. Investing here provides the highest return.

Gym membership or home equipment deserves regular allocation.

A basic gym membership costs 30 to 60 dollars monthly and provides everything needed for complete fitness. Fancy boutique studios charging 200 plus per month offer minimal additional benefit.

If you prefer training at home, investing 500 to 1000 dollars once in quality basics like adjustable dumbbells, a pull up bar, and resistance bands covers your needs for years.

The key is consistency of access rather than fancy equipment. Your muscles do not know the difference between an expensive gym and a basic one.

Preventive healthcare costs less than reactive treatment.

Annual checkups, dental cleanings, and vision tests cost 200 to 400 dollars yearly when paid out of pocket. This breaks down to 15 to 35 dollars monthly.

Many people skip these preventive visits to save money. This decision costs far more when small problems become major health issues.

Early detection of problems saves thousands in treatment costs and prevents years of reduced quality of life.

Quality sleep equipment provides enormous returns.

A good mattress costs 800 to 1500 dollars and lasts 8 to 10 years. This equals about 10 to 15 dollars per month.

Your sleep quality affects every aspect of your health from immune function to mental clarity. Poor sleep from a bad mattress costs you in ways money cannot measure.

Similarly, blackout curtains and a white noise machine cost 50 to 100 dollars total and dramatically improve sleep for many people.

Mental health support deserves budget priority.

Therapy sessions cost 100 to 200 dollars per session without insurance. Even attending monthly provides significant benefit.

Your mental health directly impacts your physical health through stress hormones, sleep quality, and behavior patterns. This is not optional spending.

Some people benefit from meditation apps or stress management courses costing 10 to 30 dollars monthly. These tools provide structure for mental health maintenance.

Here is what you should not spend money on.

Expensive supplement stacks promising miraculous results rarely deliver value beyond placebo. Most people need only vitamin D and possibly omega 3 fatty acids.

Detox products, cleanse programs, and metabolism boosters waste money on unproven claims. Your liver and kidneys detox your body for free.

Fitness tracking devices beyond a basic option provide diminishing returns. A 30 dollar fitness tracker gives you 90 percent of what a 400 dollar smartwatch offers for health purposes.

Expensive workout clothes do not improve your fitness. A few quality basics cost 100 dollars and last for years.

The realistic monthly breakdown looks like this.

Food quality upgrade: 75 to 100 dollars. This buys significantly better ingredients than the standard American diet.

Gym membership or equipment fund: 30 to 60 dollars. Covers access to proper training facilities.

Preventive healthcare fund: 20 to 35 dollars. Saves for annual checkups and dental work.

Mental health support: 50 to 100 dollars. Either therapy sessions or quality stress management resources.

Basic supplements: 20 to 30 dollars. Covers vitamin D, omega 3, and possibly one or two others based on individual needs.

Total monthly spending: 195 to 325 dollars for someone making around 3000 to 4000 dollars monthly after taxes. This represents 6 to 8 percent of take home income.

Higher earners can spend proportionally more on quality food and additional services like massage therapy or specialized training. Lower earners should prioritize food quality and basic gym access above all else.

The return on this investment compounds over decades.

Money spent on health today prevents far greater spending on disease treatment later. The difference between maintaining health and treating disease often runs into hundreds of thousands of dollars.

Your quality of life throughout your 40s, 50s, and beyond depends heavily on the health habits you build now. This spending is not optional if you want to maintain function and independence.

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3 Tips for Best Bang for Your Buck Supplements

Most supplements provide minimal benefit. These three offer proven results at reasonable cost.

1. Vitamin D3

   1. Nearly everyone living above the 35th parallel is deficient during winter months.

   2. Vitamin D affects immune function, bone health, and mood regulation.

   3. Deficiency correlates with numerous health problems from depression to weakened immunity.

   4. A quality supplement costs about 10 dollars for a 4 month supply. Take 2000 to 4000 IU daily depending on your sun exposure.

   5. This is the single most cost effective supplement for most people in terms of health impact per dollar spent.
      
      

2. Creatine monohydrate

   1. The most researched sports supplement with proven benefits for strength and muscle growth.

   2. Creatine helps your muscles produce energy during heavy lifting or high intensity exercise. It also supports brain function and may improve memory.

   3. A 6 month supply costs about 20 dollars. Take 5 grams daily with any meal.

   4. The research supporting creatine far exceeds almost every other supplement on the market. It works and it is cheap.
      
      

3. Omega 3 fish oil

   1. Most people consume too many omega 6 fatty acids and not enough omega 3s from their diet.

   2. Omega 3s reduce inflammation, support heart health, and benefit brain function. The ratio of omega 6 to omega 3 matters more than absolute amounts.

   3. Quality fish oil costs about 25 dollars for a 3 month supply. Take 1000 to 2000 mg of combined EPA and DHA daily.

   4. Look for brands that test for mercury and other contaminants. This is worth paying slightly more.

Healthy Scotch Egg Recipe (makes 6 servings)

Traditional scotch eggs are deep fried and loaded with unhealthy fats. This baked version tastes amazing with much better macros.

I make a batch of these every Sunday for quick protein packed snacks throughout the week.

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

Macros per Serving

• Total Calories: 245 kcal

• Protein: 24 g

• Carbohydrates: 8 g

• Sugars: 2 g

• Fat: 13 g

The Ingredients

• 6 large eggs

• 400g ground turkey breast (93% lean)

• 2 tablespoons fresh parsley, chopped

• 1 tablespoon fresh sage, chopped

• 2 teaspoons Dijon mustard

• 1 teaspoon garlic powder

• 1 teaspoon onion powder

• 1 teaspoon paprika

• 60g panko breadcrumbs

• 30g grated parmesan cheese

• 2 tablespoons almond flour

• 1 egg (for coating)

• Salt and pepper to taste

• Cooking spray

The Instructions

• Bring a pot of water to boil and carefully add 6 eggs. Boil for exactly 6 minutes for slightly soft centers or 7 minutes for fully cooked.

• Immediately transfer eggs to ice water and let cool for 5 minutes. Peel carefully and set aside.

• Preheat your oven to 200 degrees.

• Mix the ground turkey with parsley, sage, Dijon mustard, garlic powder, onion powder, paprika, salt, and pepper in a large bowl.

• Divide the turkey mixture into 6 equal portions of about 65 grams each.

• Flatten each portion into a thin oval on plastic wrap or parchment paper.

• Place a peeled egg in the center and wrap the turkey mixture completely around it, sealing all edges. Roll gently to create a smooth surface.

• Mix the panko, parmesan, and almond flour in a shallow bowl.

• Beat the remaining egg in another shallow bowl.

• Roll each turkey wrapped egg in the beaten egg, then coat completely in the breadcrumb mixture.

• Place on a baking sheet lined with parchment paper. Spray lightly with cooking spray.

• Bake for 25 to 30 minutes, turning once halfway through, until the turkey is cooked through and the coating is golden brown.

• Let cool for 5 minutes before serving.

• These keep in the fridge for 5 days and reheat perfectly in the microwave for 45 seconds.

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