Balancing diet and exercise may sound like a cliché, but it’s the real foundation of my health journey. What I’ve been doing isn’t extreme or built on fads—it’s a gradual, natural, and sustainable approach that has helped me safely reduce body fat while building muscle.

Let me break it down in a way that’s easy to digest, especially on the nutrition side, since that’s where most of the magic (and challenges) happen.

Most people who start dieting look to their TDEE (Total Daily Energy Expenditure) to decide how many calories they should eat. On the surface, it makes sense: TDEE is the total number of calories you burn each day through a mix of your BMR (Basal Metabolic Rate) plus all your activity (walking, workouts, even fidgeting).

Over the past few months, I’ve been making some big changes to my health, fitness, and lifestyle — and honestly, it’s been one of the most rewarding projects I’ve ever taken on. One thing that’s kept me motivated is my “Health Stack”: the collection of devices I use to track progress, get insights, and sometimes just geek out over the data my body produces.

If you’re curious about what’s been working for me (or maybe looking for a nudge to start your own health journey), here’s a breakdown of my stack — what I use, why I love it, and how it all fits together.

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