We all want to improve—whether it’s our health, performance, or overall well-being. But too often, the first instinct is to jump to extreme solutions: expensive treatments, medications, or even surgical interventions. Not only can these approaches have unforeseen consequences, but they also bypass simpler, often more effective steps that could resolve the issue without unnecessary costs or risks.

Over time, I’ve refined a four-step protocol for making improvements in any area of life. This approach prioritizes behavioral adjustments first, then systematically escalates interventions only if needed. The key is to follow the steps in order—giving each stage enough time to yield results before moving on to the next.

The Four-Step Protocol

1. Behavior Change

The first step is modifying controllable behaviors before doing anything else. In most cases, this is the easiest, lowest-cost, and often most effective way to create meaningful change. Many of the issues we struggle with—whether it’s poor sleep, weight gain, or chronic pain—can be influenced by daily habits.

Ask yourself:

• What small, consistent actions could I take to improve this issue?
• Are there behaviors contributing to the problem that I can eliminate or modify?

2. Supplements

If behavioral changes alone don’t produce the desired results, the next step is to explore natural, scientifically-backed remedies. Supplements can be a helpful bridge when they are chosen wisely, but the supplement industry is largely unregulated, making quality control a major concern.

This is why I only use brands that undergo rigorous third-party testing, such as Vibrant Health Products and Momentous Supplements. If you choose to use supplements, be intentional—research ingredients, check for third-party testing, and track whether they make a difference.

3. Pharmaceuticals

If behavioral changes and supplements don’t produce the necessary improvement after a reasonable time frame, it’s worth exploring medications. Pharmaceuticals can be highly effective but often come with side effects and long-term considerations. The key here is to approach them as a tool—one to be used with awareness and in conjunction with healthy behaviors, rather than as a standalone fix.

4. Surgery/Medical Interventions

Surgical or intensive medical interventions should be the last resort. While sometimes necessary, these options typically carry greater risks, longer recovery times, and significant costs. They should only be considered if all other options have been exhausted and the issue persists at a level that justifies the intervention.

Applying the Protocol: Two Examples

Example 1: Improving Sleep

Many people struggle with poor sleep and immediately turn to sleep aids or prescription medications. But applying this protocol in order creates a better long-term outcome.

1. Behavior Change: Start by refining sleep hygiene—establish a consistent bedtime, reduce screen time before bed, limit caffeine in the afternoon, and create a dark, cool sleeping environment. Many sleep issues resolve at this stage.
2. Supplements: If sleep is still inconsistent, consider adding natural sleep aids like magnesium, L-theanine, or melatonin (in low doses) from high-quality brands.
3. Pharmaceuticals: If sleep remains a struggle after months of disciplined behavior changes and supplement trials, consult a doctor about prescription options.
4. Medical Intervention: Only in extreme cases—such as sleep apnea or a medical disorder—should you explore surgical or intensive treatments.

Example 2: Losing Weight

Weight loss is another area where people often jump to drastic measures, such as restrictive diets, weight loss drugs, or even surgery, without first addressing core behaviors.

1. Behavior Change: Begin with sustainable, long-term changes: track protein intake, prioritize whole foods, increase movement, and ensure strength training is part of your routine. These foundational habits alone can create significant weight loss.
2. Supplements: If results plateau, consider adding science-backed supplements such as protein powder to hit daily targets or creatine for improved muscle retention.
3. Pharmaceuticals: If behavior changes and supplements don’t yield enough progress, medications like GLP-1 receptor agonists could be explored under medical supervision.
4. Surgical Intervention: Weight loss surgery should be the absolute last resort, only after exhausting all other options over an extended period.

Final Thoughts

Improvement isn’t about quick fixes—it’s about a structured, intentional approach that prioritizes sustainable solutions first. By following this four-step protocol, you ensure that you’re making the most effective, least risky decisions in pursuit of your goals.

This isn’t to say that medications or medical interventions don’t have their place. There are certainly circumstances that require the guidance and care of a physician, and in those cases, modern medicine provides invaluable solutions. Rather, what I’m advocating for is a more intentional process: for most of the challenges we face, starting with behavior change and working through this protocol can lead to more lasting, sustainable, and safer outcomes.

Whatever change you’re seeking, start at Step 1 and give each phase the time it needs before moving forward. The best solutions are often the simplest—and they’re almost always found at the foundation, not the extremes.