The next time you’re in the gym, do a thing or two for your lats. The lats stabilize against all sorts of human movement: bending, hanging, pushing, holding and twisting.
The base answer is a mathematical one. Depending on what you’re going to the gym for, the energy and fuel that you need to take back in will vary.
I’d say the first step to seeing change starts with exercise, simply because an hour three times a week is more actionable at first.
A better question whould be what is the optimal condition you need to be in to perform your day-to-day function.