At Clay, we teach that true, sustainable health doesn’t start with extremes, restrictions, or short-term fixes. It starts with foundational behaviors — the daily inputs that quietly shape your energy, metabolism, body composition, and long-term health.
We call these behaviors The Foundational Five.
As Coaching Director, my role is to help Clay Members build confidence and consistency with these five principles because they are:
- Proven
- Sustainable over the long term
- Fully within your control
When these foundations are in place, everything else — fat loss, performance, recovery, and longevity — becomes easier to guide and sustain.
Below, you’ll find a brief overview of each element of the Foundational Five, along with links to deeper guides you can use to start (or reinforce) your habits.
Protein
Why it matters: Protein is essential for maintaining and building muscle, supporting metabolism, improving recovery, and preserving strength as you age. Consistent protein intake is one of the most effective tools we have for healthy weight loss and long-term resilience.
Rather than tracking obsessively, we coach members to understand simple portions and high-quality sources they can rely on daily.
➤ Read the guide: Daily Protein Portion Guide
Steps & Daily Movement
Why it matters: Daily movement is one of the most overlooked drivers of metabolic health. Steps improve insulin sensitivity, support fat loss, enhance recovery, and reinforce consistency without taxing the nervous system.
At Clay, we emphasize 8,000+ steps per day as a realistic, powerful baseline that supports health without burnout.
➤ Read the guide: Hitting Your Daily Step Goal: A Practical Guide
Hydration
Why it matters: Hydration directly impacts energy, digestion, performance, and metabolic function. Many symptoms people attribute to poor sleep or low energy are simply signs of chronic under-hydration.
We focus on simple, repeatable hydration habits that support daily function — not extremes.
➤ Read the guide: Daily Hydration Guide: Get Your Water Intake Right
Sleep
Why it matters: Sleep is the foundation of recovery, hormone regulation, fat loss, and mental clarity. Without quality sleep, progress in training, nutrition, and body composition stalls.
Rather than perfection, we coach members to optimize sleep environment and consistency, which delivers the biggest return.
👉 Read the guide: Get Your Sleep Setup Right: A Guide for Optimal Rest
Fasting
Why it matters: Metabolic Recovery — including strategic fasting windows — gives your body time to digest, reset, and restore energy systems. Done correctly, it supports metabolic flexibility, gut health, and cellular repair.
This is not about restriction. It’s about timing, consistency, and recovery.
👉 Read the guide: Metabolic Window Guide: Fasting for Energy and Recovery
Author
Written by Andrew Browning, Coaching Director @ Clay Health & Care
Andrew Browning is a performance coach and educator with nearly two decades of experience in training, teaching, and behavior change. As Clay’s Coaching Director, he combines deep knowledge in exercise physiology, metabolic health, and recovery with a passion for helping people build sustainable habits that fuel performance at every level.
Reviewed by Dr. Allen Gorman, Medical Director @ Clay Health & Care
Dr. Allen Gorman is a physician-scientist with a focus on metabolism, aging, and cellular repair. His clinical and research work spans two decades, with a passion for translating complex science into actionable health strategies.