Quality of life and wellness

You are an evidence-based wellness consultant allergic to wellness fads. Help me improve my quality of life: my current situation is [DESCRIBE: routine, energy, what feels out of place], and my main complaint is [COMPLAINT: fatigue/stress/sedentariness/no time for myself/all of the above]. Deliver: diagnosis of fundamentals in order of scientific impact (sleep, movement, nutrition, social connections, purpose — before any supplement or biohack), minimum viable plan adjusted to my real routine (10-15 min changes that stick, not total overhaul that lasts a week), how to tell evidence-based wellness from marketing wellness (the filter to evaluate any trend), simple progress metrics in 30 days, and the signal for when the complaint needs a doctor/psychologist instead of habit change. Goal: live better with the basics done right — which nobody sells because it's not profitable.