some sound ideas, but some not so sound.
1) "Drink 1 gallon of water per day."
i have seen no published research to justify this recommendation. no one would dispute the proposition that maintaining a certain level of hydration is a good idea. but the one gallon specification is entirely arbitrary. and the claim that "drinking more water means you will be able to build muscle more effectively, lose fat more effectively, and perform better in every avenue of life" is literally meaningless, since phil doesn't know how much water you are already drinking. in fact, if your hydration were already adequate, this claim would be demonstrably and provably false.
2) "Walk 10,000 steps per day."
the problem with this recommendatinon should be clear when phil says: "The number of steps per day is directly correlated to mortality — the more you walk, the greater the likelihood you will live a longer life." note: the number of steps is CORRELATED with longevity. but correlation is not causation. conflating the two is a serious logical error. yet that is exactly what phil does when he says that the more you walk the longer you will probably live. sorry, but no. which is not to say that exercise in general and walking in particular have no health benefit. only that the 10,000 step recommendation is based upon something other than clear scientific reasoning.
3) "Break a sweat."
again, i have seen no published evidence to suggest that there is any particular virtue to breaking a sweat. this is the sort of advice that sounds good since it seems to make intuitive sense. it may even be correct. nevertheless, there is really no empirical data to support the idea, only a plausible narrative. consider also that phil advocates using this technique as a springboard to more intense workouts and increased benefit. but note that the walking study to which phil alluded found that increasing exercise intensity had no added benefit for a given number of steps walked. this implies that increasing exercise intensity may have little or no value for overall health. and if that is true, the "break a sweat" idea becomes worthless.
i don't mean to suggest that phil's advice is necessarily bad. the only -- and limited -- point is that there is not much science behind it. so try his suggestions. but if you are not completely comfortable with these recommendations, feel free to opt out. because there is no scientific data which shows that one gallon of water is optimal, or that taking 10,000 steps will help you live longer, or that breaking a sweat is a useful way to start increasing exercise intensity, nor that the goal of increased intensity will produce better health.