BTP's Health Value Tool Stack

36 tools to make you healthier, fitter, & more efficient

Welcome back loyal subscribers of the BTP stack. We’re back presenting some of my favorite health tools this week. With Black Friday & the Christmas season approaching, I put together a comprehensive list of products I personally use & found success with over the past decade. We’re focused less on consumption here and more on the less often talked about utility vehicles for everyday life.

Our purpose is to address each of the primary pillars of health through low-cost, high value products & tools:

1. Circadian Health

2. Sleep

3. Nutrition

4. Physical Activity

5. Stress Management

6. Oral Health

And categorize them into 4 value tiers:

• < $20

• $20 - $50

• $50 - $150

• $150 - $200

Let’s jump right into some of the lowest cost tools first.

< $20

Eye Sleep Mask

Why?: You know by now sleep is paramount. If you have blackout curtains, this one may be redundant. However, if you don’t have the ability to fully darken your sleep environment. This is a low-cost, low-effort option for complete darkness at night.

Phys Pick: Alaska Bear Natural Silk

Cost: $10

Massage Lacrosse Ball

Why?: Earlier this year, I battled some plantar fasciitis while increasing my running distance & frequency. As a part of my recovery protocol to release tension in the fascia, I rolled my foot on a lacrosse ball for 30+ min daily. Gone in ~10 days. Now it’s become a subconscious form of NEAT during my work days. Roll feet. Stretch the calves. Plus, I’ve noticed better foot & ankle flexibility, improved range of motion on leg press movements, & less discomfort during longer cardio sessions.

Phys Pick: Aegero Massage Balls

Cost: $8

Tongue Scraper

Why?: Every individual has two lives: the one as a sewer rat and the one beginning the first time they use a tongue scraper. Cheap. Takes 5 seconds to use. Helps to maintain a healthy oral microbiome. A health tool you’ll use once and never fail to use again.

Phys Pick: Cafhelp Tongue Scraper

Cost: $6

Hydroxyapatite Toothpaste

Why?: Replace the fluoride with hydroxyapatite in your toothpaste. Now more than ever we’re hearing the conversations of a potential elimination of fluoride from the US water supply. And with good reason. As a substitute to fluoride, hydroxyapatite acts as a non-toxic way to support enhanced enamel remineralization, improved gum health & a healthier oral microbiome. NOBS is on auto-reorder for my family.

Phys Pick: biom NOBS Toothpaste Tablets

Cost: $20

Lifting Straps

Why?: Regardless of your experience in resistance training, lifting straps are well worth it. Simple reason: the muscles you intend to train in a pull exercise should be the muscles targeted in the movement. Straps facilitate pull exercises. You’ll feel this with an improved pump your next pull day. If you’re looking for the top of the line option, the Versa Grips are your best bet. As far as a value pick - I’ve had the Harbinger Padded Cotton pair for almost a decade now. No fraying. Easy to clean. Effective for any row or pulldown variation.

Phys Pick: Harbinger Padded Cotton Lift Straps

Cost: $10

Nasal Strips

Why?: If you experience seasonal allergies from time to time, these can be especially helpful in improving sleep quality. By reducing nasal congestion, they’ll support better nasal breathing at night. Paired with mouth tape at night, you’ll feel more energized when waking up. High-reward, low-cost play.

Phys Pick: Breathe Right Nasal Strips

Cost: $15

Neti Pot

Why?: There are few more effective ways to relieve sinus pressure while fighting a brutal head cold: clears nasal passages, removes irritants & pathogens, and reduces swelling & inflammation in the nose. Throughout the winter season, I like to preemptively use at a minimum of 1x/week to clear my sinuses and enhance my nasal breathing.

Phys Pick: SinuCleanse Soft Tip Neti Pot Nasal Wash System

Cost: $10

Infrared Heat Lamp

Why?: Red light therapy is no longer a health lever reserved for the exorbitantly wealthy. Panels are great - but if you want the same benefits at a fraction of the cost, chicken bulbs will do the job.

Phys Pick: Lucky Herp 250 Watt Red Heat Lamp Bulb

Cost: $12

Digital Food Scale

Why?: If you’re serious about nutrition, a less than $15 investment in a digital food scale will save you the hassle of having to extend a cut (pain). The first time I started using one I was shocked at just how small an 8 oz chicken breast was. And how many calories even a small volume of walnuts was. Once you develop an eye for how much you’re consuming (usually ~4 months if you’re eating the same foods), that data will build out your own intuition making the scale less critical over time.

Phys Pick: Etekcity Food Kitchen Scale

Cost: $14

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$20 - $50

Shower Filter

Why?: There’s no reason the water touching your skin shouldn’t be as purified as the water you’re ingesting. Tap water is notorious for containing endocrine-disrupting chemicals, which are able to impose risks via the skin. This is especially critical if you reside in an area with a highly polluted water system. You can verify this on the EWG Tap Water Database. Your skin & hair will thank you.

Phys Pick: AquaHomeGroup 20 Stage Shower Head Filter

Cost: $30

Bidet

Why?: Common in much of Europe & Asia, bidets need to be mandated soon in the US. We’re on the verge of a public health hazard. Alright might be a bit overkill. But use once and you’ll wonder how you ever lived without one. Your cleanliness is a major determinant of your health.

Phys Pick: BIGCOW Ultra-Slim, Dual Nozzle Bidet

Cost: $30

Grip Strengtheners

Why?: Whether you’re stuck on boring calls, ponder-maxing, or reading, grip strengtheners are a low-cost, low-effort way to increase forearm strength with the added bonus of a slight increase of your overall energy expenditure. No reason not to use your time anabolically while at a desk.

Phys Pick: ZEAGUS Grip Strengtheners

Cost: $22

Blue Light Blockers

Why?: Few tools will level up the quality of your sleep like a genuine set of blue light blocking glasses. It’s impractical to avoid screens until bed time in the modern era. Though it is practical to mitigate the amount of blue light & melatonin suppression with these. Pair BLBs with the f.lux app (free) & you’ve leveled up your sleep + circadian game. Lot of junk out there so first ensure the tint is orange (not clear) and second test them to ensure blue light isn’t visible (i.e. can’t discern the color blue on a screen). If it is, you’ve got trash. RA Optics are the gold standard but a little pricey. Others on Amazon work just as effectively.

Phys Pick: Sleep ZM Blue Light Blocking Glasses

Cost: $40

Foam Roller

Why?: One of the most neglected aspects for: flexibility & range of motion. As we get older, this becomes more critical yet put to the wayside more often. A firm foam roller has become a must for my own gym bag - especially on days I’m focused on any lower body compound movements (i.e. back squat, hack squat, RDL). Something as short as a 2-3 min foam rolling session prior will boost blood flow + oxygen to muscle tissue followed by a short session at the conclusion of a lift will do wonders for your performance and recovery.

Phys Pick: TriggerPoint 13" Multi-Density Foam Roller

Cost: $30

Earplugs

Why?: Whether it’s for focused work or sleep, earplugs will nudge your mind towards a more internally calm state. Few tools have enhanced my sleep quality better than these. Many brands available but I’ve used Loop for about 2 years now. They’re durable, come with a case so you never lose them, easy to clean, & come in multiple sizes to fit your ear without falling out at night. A small investment in a good set like this goes a long way.

Phys Pick: Loop Experience 2 Ear Plugs

Cost: $35

Glass Storage Containers

Why?: Microplastic toxicity isn’t going away any time soon. Matter of fact, we’ve only scratched the surface on discovering just how detrimental the impacts are within our bodies. The lowest-hanging fruit out there is to opt for glass containers. Toss the ugly plastic Tupperware immediately.

Phys Pick: FineDine 24 Piece Glass Storage Containers

Cost: $28

Blood Pressure Monitor

Why?: There’s no excuse to not be keeping at a minimum weekly tabs on your blood pressure numbers. You do not want to be the person who shows up to an annual physical shocked by poor metabolic health biomarkers. Instead, monitor often & implement the proper blood pressure regulation protocol through lifestyle factors. More testing. Less guessing.

Phys Pick: iHealth Track Blood Pressure Monitor

Cost: $40

Weighted Blanket

Why?: After switching to a weighted blanket years ago & never looking back, I’ve had strong anecdata (i.e. more restful sleep night after night) to support its utility as a stress mitigation + sleep enhancement tool. Myself, family members, friends, & those I’ve trained saw similar results. We’ve even recently seen a scientific basis developing for many benefits:

• Increases pre-sleep melatonin

• Improves sleep quality of insomniac patients

• Reduces anxiety

Phys Pick: Topcee Microfiber Weighted Blanket

Cost: $40

Blackout Curtains

Why?: It’s clear to optimize the foundation of our health - we need brighter days & darker nights. Even dim artificial light in your bedroom at night is known to have an impact on sleep quality, glucose metabolism, & overall metabolic health. If you’re aiming to clean your sleep light environment, this is the highest ROI move and the first place to start in the process.

Phys Pick: NICETOWN 100% Blackout Curtain Panels

Cost: $40

Wooden Cutting Board

Why?: Throw your plastic cutting board immediately. But before you do. Run a quick experiment. Grab one of your sharpest knives and slice the board a few times. Now tap the board on the counter. The particles falling off…those aren’t microplastics. That’s just plastic. Alright now you’re free to toss it.

Phys Pick: Ironwood Gourmet Acacia Wood 14" Square

Cost: $50

Stainless Steel Pan

Why?: Similar to our plastic cutting board, it’s time to ditch the non-stick pans. Coated with forever chemicals like PFAS, when heated these synthetic compounds migrate into the foods we consume. There’s a learning curve to cooking with a stainless steel pan, but it’s a small investment for your family’s health that you can get down within a couple weeks. Tons of options on the market but I’ve used this Cuisinart for more than 3 years now. Low cost. Durable. Easy to clean.

Phys Pick: Cuisinart 10-Inch Open Skillet

Cost: $38

French Press Coffee Makers

Why?: It can be tough to eliminate plastic presence entirely in the kitchen, but the areas you should never compromise on: anything involving heat. If you’re serious about mitigating toxin exposure in the kitchen, you’ll toss your Keurig “coffee” (plastic) machine and opt into how coffee should be made BPA-free.

Phys Pick: Café Du Chateau Stainless Steel French Press Coffee Maker

Cost: $40

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$50 - $150

Massage Gun

Why?: Some use cases I love the massage gun for: prior to falling asleep, warming up, “supplementing” stretch/roll sessions, or recovering from an intense training session. Benefits I notice consistently: better blood flow, increased flexibility, & enhanced muscle recovery. I’ve been using the Hyperice Hypervolt Go 2 for 3 years now with no issues mechanically or electronically. It’s durable, battery is long-lasting, and the modes on it are forceful enough for pain relief & muscle recovery across the entire body. However I’ve had experience with some of the cheaper ones (~$50) on Amazon with no issue either.

Phys Pick: Hyperice Hypervolt Go 2

Cost: $130

Sunrise Alarm Clock

Why?: No - this is not a replacement for low angle sunlight, but it’s helpful for improving a healthy morning light environment. Especially during cold winter months, the subtlety is meant to simulate the morning sunrise spectrum. Think of it as a light “supplement” if you’re up well before the sun rises. It’s no replacement to your light “diet” you’re getting from the sun, but it can support any gaps in an already well-functioning system.

Phys Pick: Philips SmartSleep Wake-up Light

Cost: $109

Full-Spectrum Bulbs

Why?: Our modern light environment will be the topic historians discuss as one of the most harmful components to our everyday life. LEDs & concentrated bands of blue light much of the day. Little sun exposure. This represents the recipe for circadian dysregulation. In conjunction with low solar angle viewing, there are few investments in this list I’ve found as powerful as this one. Control what you can in the comfort of your own home.

Phys Pick: NorbSMILE Full-Spectrum Bulbs

Cost: $75 (4 Pack)

Cotton Sheets

Why?: Formerly shrugged off cotton sheets thinking it was a transient fad. Caved this past year and my only regret was not making the switch sooner. Not only are they more comfortable, but you’re not inhaling microplastics that shed from polyester sheets (more than 60% of the market). MyPillow guy nailed these.

Phys Pick: MyPillow Giza Dreams Sheets, 100% Certified Giza Egyptian Cotton Sheets

Cost: $60

Air Fryer

Why?: What many would consider basic or even boring bro meals can be leveled up easily with an air fryer. Quick. Convenient. Better tasting. And most importantly facilitates good nutritional habit formation. Avoid air fryers with toxic, non-stick materials (i.e. BPA, PFAS, PFOA).

Phys Pick: Ninja SP101 Air Fryer

Cost: $150

Air Purifier

Why?: In building out your personal health framework, the highest ROI health systems will be those you use daily. Breathing purified air at home is the archetype of this paradigm. I’ve noticed better sleep. Less dust accumulation. Less mold build-up. My family is even experiencing fewer seasonal allergies during the peak season.

Phys Pick: LEVOIT Air Purifier

Cost: $79

Lever Belt

Why?: Many of my lower body lifts hit a positive inflection point when I started to train properly with a comfortable, sturdy belt. An easy way to safely support the lower back and isolate the targeted muscles in your legs for most compound leg movements: back squats, RDLs, hack squats, & pendulum squats. If you’re doing lower body training sessions at least 1x/week, a good belt will last you years & save your lower back from excess, unwanted pressure making it a worthwhile fitness-specific investment.

Phys Pick: Rogue Black Leather 13mm - 4" Lever Belt

Cost: $136

Cooling Pillow

Why?: If you prefer a firm pillow, the COOL GEL linked below is the one I’ve owned for 4 years now. If you prefer a softer type, most of the top results on Amazon tend to provide that type. Regardless of your preference, a cooling gel pillow is one of the best upgrades I’ve made in the bedroom over the past few years. Keeps my head temperature regulated at night & my neck from aching in the morning. I’ll even travel with it if I’m able.

Phys Pick: COOL GEL Reversible & Memory Foam Pillow

Cost: $65

Polyester-Free Athletic Wear

Why?: Study after study showing microplastic presence in our hearts, lungs, brains, and even balls. An easy way to start mitigating exposure? Stop wearing synthetic athletic gear daily. Synthetic clothing sheds tiny plastic fibers during regular wear & wash cycles. The comfort of cotton or wool from companies like Ryker Clothing outweighs the big name brand recycled gear and serves as a healthier long-term option.

Phys Pick: Ryker Clothing

Cost: $59 (Ascend Cotton Shorts) & $39 (Titan Merino Wool Boxer Briefs)

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$150 - $250

Walking Pad

Why?: Getting 10k+ steps/day can be difficult, but the single most efficient tool to achieve this goal is an under desk walking pad. Ideally, you’re getting most of your movement outside under sunlight. But ideal isn’t always practical. Paired with a standing desk in a home office, a walking pad is easy way to level up AMPK activation throughout the day. Movement is medicine. And a walking pad is the gateway to more movement.

Phys Pick: UREVO Walking Pad

Cost: $195

Red Light Panel

Why?: The benefits of red light therapy are only beginning to surface: skin rejuvenation, hair growth, wound healing, wrinkle reduction, muscle recovery, & pain reduction. We can keep going on. I’ll caution you again this is a product with a lot of Alibaba junk versions on the market susceptible to causing skin rashes and irritation. Some of the most trusted brands: Hooga, Omnilux, & Mito Light.

Phys Pick: Hooga Red Light Therapy (660nm & 850nm)

Cost: $170

Ninja CREAMi

Why?: We live in an era where even your dessert can be a perfectly healthy, protein-dense ice cream. Diversify the whey options in your kitchen & you’re guaranteed to hit your proteins goals daily. Never been easier. There are no excuses.

Phys Pick: Ninja CREAMi 7-in-1

Cost: $170

Standing Desk

Why?: Of the many high ROI tools on this list, this ranks as my personal favorite health investment in 2024. Some benefits I noticed within 6 months: less lower back pain, more afternoon energy, & better quality sleep at night. We’re not designed to be slumped in an ergonomic chair for 8+ hrs out of the day. I prefer a height adjustable desk allowing me to alternate sitting/standing for hour long intervals throughout the day. Keep in mind - there’s a lot of junk in this market too so navigate the market diligently to find something durable & long-lasting.

Phys Pick: FLEXISPOT 48 in x 30 in Electric Height Adjustable Desk

Cost: $160

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Bonus

UVB Lamp

Why?: Though it’s outside of the value ranges above, I’ll provide one more value tool - especially important if you’re in a cold climate region with minimal opportunity for bare skin exposure to sunlight during the winter. Supplementing Vitamin D3 is not enough as it serves as only one metabolite of many. Combining a Vitamin D dense diet with a UVB lamp in the winter can be the difference between expressing symptoms of Seasonal Affective Disorder (SAD) for months & enjoying your cold winter months with adequate Vitamin D levels. If the Sperti is too expensive, there is always the option to build a DIY version at about half the cost. 10 - 15 min daily 5x per week will maintain your levels until you’re ready to capture the full light spectrum from the sun again in the spring season.

Phys Pick: Sperti UVB Home Lamp

Cost: $599

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Hope this was a helpful one for you guys this week. If you found this useful for your personal health journey or for your upcoming Christmas wish list, share this post & consider becoming a paid subscriber where your contributions directly support content just like this.

We’re more bullish than ever on the future here. As always, take what fits, stay healthy & we’ll see you next week.

Your friend,

BTP

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