Does the health/wellness package fit into your monthly budget?

NEVER DIET
Scritto da Vincenzo

I asked myself a rather unpleasant question.

After trying to fit the "health package" into 24 hours, I looked at my wallet and thought: OK... but can a normal person who trains and cares about their health really afford it month after month?

Spoiler alert: you don't have to "buy everything." You have to make the right things fit into the month.

Quick read (the verdict you need)

If you want an answer that won't waste your time, here it is:

  • In Italy, most of the money doesn't go to "health," it goes to life. The biggest expense is almost always food (which you would have anyway). The difference is how you manage it.

  • Private healthcare is a black hole if you use it as "emotional insurance." If you use it as a tool (a few targeted interventions), it becomes sustainable.

  • Your health budget only works if you decide first what NOT to buy. Otherwise, you'll end up in the "gadgets, tests, supplements, and motivation on sale" section.

In short (but useful)

Two definitions to clarify, then a rule that simplifies.

  • The budget is not just "how much you spend," it's how much waste you can afford without things getting out of hand.

  • “Tier” = the level of spending you choose (the ceiling). “Overhead” = fixed costs + friction (money, time, mental energy that takes away from you even when you are not improving).

  • Rule of thumb: first reduce overhead, then (if necessary) raise the tier.

First question: is this fitness/wellness... or is it healthcare?

It seems like a nitpicky distinction. In reality, it saves you money, because it changes what you need to buy.

  • Fitness/wellness: what helps you eat, move, recover, and manage yourself better (EAT, MOVE, FEEL, ENJOY). Training, habits, gym, routine, coaching.

  • Healthcare: managing symptoms, pain, real problems. Diagnosis when needed, prevention when indicated.

This distinction is not academic: it determines which money works and which makes you pay twice.

When you confuse them, you usually make one of these two mistakes:

  • You pursue a "health" problem with wellness purchases (supplements, gadgets, repeated treatments), and then you end up paying for visits/exams anyway because the problem remains.

  • You use private healthcare as a tranquilizer (check-ups and "panels" done to relieve anxiety), and accumulate low-value expenses without really changing your decision.

Numerical references (Italy): orders of magnitude, without confusion

Before talking about tiers, let's put four numbers on the table. They are not "the truth": they are orders of magnitude to help you understand whether you are paying for life, fitness, or wellness in disguise.

  • Food (basic): in 2024, the average monthly expenditure on food and non-alcoholic beverages is approximately $533/month (national average per household*).

  • Food (health/convenience upgrade): often it's not "doubling your spending," it's a +10–25% (~+€53–133/month) if you choose more convenient proteins/vegetables, reduce waste, and cut out some "friction food" (impulsive delivery, random snacks, products you buy "because they were there" but don't really help you).

  • Gym: a "normal" membership tends to cost between ~€30–70/month (plus any registration/activation fees).

  • 1-to-1 support (add-on): a session with a coach/PT often costs ~€40–90, a physiotherapy session ~€50–90, a session with a psychologist/psychotherapist ~€50–90.

*"Per family" = household living in the same house; in Italy, the average is ~2.2 people. Translated: €533/month is ~€240 per person as an order of magnitude, but those who live alone tend to spend more per person, and a family of four does not spend "twice as much" as a family of two.

To be clear: in the three scenarios below, I am referring to extras (i.e., excluding "basic" food).

  • Minimum "guidelines" (low spending, low friction): approximately €8–17/month.

  • Reasonable optimal (gym + a few sensible things): approximately $110–180/month.

  • Wellness enthusiast (second rental): approximately $470–$950/month.

Now choose a tier (which is not a judgment): it's just the ceiling that keeps you sharp.

Italy: where does the money really go?

Let's start with an uncomfortable fact: on average, Italian families' monthly spending is high, and food accounts for a significant portion of that. This means one simple thing: if you want to improve your "health package," you almost always have to work within existing budgets.

The second thing (less pleasant) is that private healthcare spending, when it comes in, does not come in "nicely": it is often a sum of visits, tests, and services performed to relieve anxiety, not to solve a problem.

And here's an important point: a significant portion of private spending can end up going toward low-value services (i.e., expensive, but with little or uncertain benefit). If you want a budget that lasts, you need to become good at recognizing them.

World: why "how much does health cost" is not the same question everywhere

A quick aside, just to put things in perspective.

In much of the world, the question is not "how much do I spend to get better," but whether healthcare spending puts me in difficulty.

This applies to you even if you live in Italy, because it reminds you of one thing: your health budget should be, first and foremost, a strategy to avoid waste and panic, not a competition to see who can buy the most "wellness."

Your monthly budget in 3 lines

You don't need Excel. All you need is this:

  1. Set a monthly limit (your tier, i.e., your spending level).

  2. Reduce overhead: eliminate what costs you a lot and gives you little (money + friction).

  3. Buy levers, not promises: things that make it easier to do what you already know works.

If you are interested in the same reasoning, but applied to time (rather than money), you can find the "24-hour" version here: Can the health/wellness package be covered in 24 hours?

Four practical tiers (with examples you can copy)

Below, you won't find "the truth." You'll find four configurations that you can adapt without going crazy.

Tier 0 — Zero expense (but not zero care) | ~$0–$30/month

This is the tier for those who want real results without buying anything new.

What is inside, in concrete terms:

  • Exercise without a gym membership: walking + two or three short bodyweight training sessions. If you want a starting point, begin here: Bodyweight training.

  • Sleep as a "free supplement": you don't win in the evening with willpower, you win with setup. If sleep is your black hole today, start by sleeping better (starting tonight).

  • Food: not "healthier," simpler. In practice: repeat 2–3 standard meals and reduce your choices. If you recognize yourself in diet boredom, see food monotony.

This tier works if you don't think of it as "I'm at the basic level," but as a period of overhead cleanup.

Tier 1 — Essential support | ~$30–120/month

Here you start buying comfort and reduced friction.

What makes sense to budget for:

  • Gym or class: choose an option that will actually make you go 2–3 times a week.

  • Minimum equipment (once only, not every month): elastic bands, a pair of adjustable dumbbells, a folding bench... only if you need it to remove excuses.

  • A micro-reserve: not for random tests, but to manage unexpected events (pain, targeted visits, physical therapy if needed).

If that seems like "not much," remember: the value here is consistency. It's the same idea behind " I don't have time for fitness": often, it's not that you don't have time, it's that you don't have a system that removes friction.

Tier 2 — Targeted support | ~$120–$350/month

This is where you start paying people (and this is where the real value-for-money ratio comes into play).

What to buy without wasting money:

  • 1 session/month with a coach (or 2 if you are in the "restart" phase). Objective: to correct technique, plan, and remove doubts.

  • A nutritional check-up only if you really need it (not just to be told to "eat better"). If you are stuck in your relationship with food, it is often more useful to work on hunger, appetite, and satiety than to collect plans.

  • Targeted recovery: physical therapy when there is a problem, not as a weekly ritual.

Rule: Pay for better decisions, not for "motivation."

Tier 3 — Concierge | $350+/month

This tier is for those who want to delegate important aspects (time and decisions), or have sports/health goals that require more support.

What can fit inside (in a sensible way):

  • Weekly PT/coach, or structured packages.

  • Psychotherapy/mental coaching, if it is a real lever for you.

  • Private services when they reduce waiting times and measurably improve quality.

Please note: this tier does not automatically make you "healthier." It just makes you more popular. You are still responsible for your health, from Monday morning to Sunday evening.

The "add-on" menu (when even a single session makes sense)

If you want to stay in a low tier but add something that really moves the needle, think about it this way: a single session is only useful if it gives you a decision or a plan.

  • Coach/PT (1 session): it makes sense if you leave with 1) correct technique for the fundamentals you are using, 2) a simple program for 4–6 weeks, 3) two "key" corrections to take away with you. If you just leave feeling "pumped," the effect will be short-lived.

  • Physical therapist (1 session): this makes sense if you get 1) a functional diagnosis (what you are doing that causes irritation), 2) a brief protocol (exercises + criteria: when to increase, when to stop), 3) a clear threshold for deciding whether further investigation is needed.

  • Nutritionist (1 session): makes sense if you come away with 1) two or three realistic default meals, 2) criteria for portion sizes and frequency, 3) a measurable change (not "eat better").

  • Psychologist/psychotherapist (1 session): this makes sense if it is a triage to understand what you are experiencing and what concrete steps to take (for example: yes/no to treatment, what type, what goal).

What do we do with it in practice?

If you want to escape the chaos, use these rules. One at a time.

Buy what lowers risk and anxiety (not what fuels it).

Prevention when indicated, targeted checks when needed, and above all: criteria.

The point is not to "do more tests." The point is to know which results would really change a decision. If you find yourself in a loop of "just to be safe" tests, start here: prioritize blood tests.

Pay to remove friction, not to add complexity

Here, the expenses that make your life easier win out: a nearby gym, a simple routine, a repeatable plan.

If you feel that "optimization" is becoming a second job, stop and simplify: often the key is to remove friction, not add tools. If you want an operational reminder, start by staying in shape (the easy way).

On food: make targeted upgrades, not "virtuous spending"

Here, the question is not "how much do I spend," but "what makes it easier for me to do the right thing?" Three concrete examples (choose one):

  • more practical proteins (eggs, Greek yogurt, legumes, high-quality canned fish)

  • more "easy" vegetables (good frozen vegetables, decent ready-made salads)

  • more "clean" carbohydrates to manage (rice, potatoes, plain bread)

It's not about "perfect eating." It's about establishing a default.

Supplements and stacks: latest (and with criteria)

If you want a pragmatic starting point, without myths or fetishes, there is the essential stack. But the rule remains: first take care of sleep, exercise, and meals.

Test the budget for 30 days, not "forever."

We don't need heroism here. We need an experiment.

  • choose the tier

  • set a ceiling

  • apply it for 30 days

  • At the end of the month, ask yourself: which expense reduced overhead the most? And which expense was the most "nice," but unnecessary?

Then you adjust.

Frequently Asked Questions

Should I include food in my health budget?
If you want to understand "how much it costs to live," then yes. If you want to understand "how much it costs to improve," separate your basic expenses (which you would have anyway) from targeted upgrades.

Does it make sense to spend money on comprehensive check-ups every year?
In general, "more tests" does not mean "more prevention." It makes sense when you have criteria (risk factors, family history, symptoms, doctor's recommendations) and when you know which results would really change a decision.

Gym or personal trainer: where should I invest my money first?
If you never go, pay for what motivates you to go (convenient gym, simple routine). If you already go and are stuck, pay for 1–2 sessions to unlock technique and programming.

What if I have a limited budget but want to lose weight?
Above all, you need a sustainable default: decent sleep, walking, two or three workouts, repeatable meals. Often the problem is not "lack of money," it's "lack of criteria."

Are supplements "worth it"?
Some are, but they are almost never the first line of defense. If you sleep poorly and your week is chaotic, supplements become cosmetic.

If I have a problem (pain, symptoms), does the tier change?
Yes: you're not providing wellness here, you're providing healthcare. A clinical assessment is needed and the budget needs to be reallocated.

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Vincenzo

Founder · Architetto del Metodo
Progetta il Metodo Oukside: principi chiari, scelte pratiche, progressi misurabili. Coordina la linea editoriale.

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Avanti

Can the "health package" be completed in 24 hours?