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The document outlines 6 foundational principles for holistic health and wellness in order of importance: 1) thoughts and emotions, 2) breathing habits, 3) hydration, 4) food, 5) sleep, and 6) exercise. It emphasizes that exercise should be the last priority, and that focusing on thoughts, breathing, hydration, food, and sleep through practices like positive psychology, diaphragmatic breathing, drinking enough water, and eating real foods can help the body more than exercise alone. Each principle is then expanded on in its own section, providing tips and citing research about the impact of that principle on health and performance.