We believe focusing on five key factors of health and longevity will produce lifelong benefits:
1. Eat real food. Not too much. Mostly plants.
Specific diets or nutritional regimens such as Paleo, Whole 30, Keto, Zone, etc, can be helpful in identifying foods that are poorly tolerated, or to serve as a metabolic reset and get you moving quickly in the right direction. But long term sustainable results are usually best achieve by eating real food (not food-like substances created in a lab), in appropriate quantities (based on your specific metabolic rate and activity levels), with benefits of phytonutrients, enzymes, fiber, vitamins and minerals that come from getting a majority of your calories from vegetables.
2) Sleep 7 or more hours per night.
Clinical studies show that getting enough sleep has a dramatically beneficial effect on health and longevity. For most people, seven hours is the threshold. Shorter sleep duration has been reported to be associated with obesity, type 2 diabetes, and pre-diabetes.
3) Train 4 to 5 days per week, doing constantly varied, functional movements at relative high-intensity. In other words, do CrossFit. The frequency and intensity will vary with each individual according to personal circumstances. Our coaches will guide you and personalize the movements, loads, and repetition counts to create a workout stimulus that's right for you.
Getting our mindset right is crucial to not only our emotional and mental health, but affects physical performance as well. Never whine. Never complain. Never make excuses. Turn every “I have to...” into “I get to...”
Build deep, meaningful relationships with other individuals. One of the longest human studies every conducted on human health and longevity as shown that the level of satisfaction with relationships has a stronger correlation to human flourishing than other factors such as genetics, social class, IQ, or cholesterol levels.
Set a limited number of specific, attainable goals, and strive for consistency, not perfection.
As you begin the new year, here's our challenge to you: Pick ONE thing for each of the five factors that will help you improve in that area. Keep it simple and focus on developing consistency, not perfection. Being 80% successful over a long period is far better than being perfect for a short time, then abandoning the goal because it's just too hard. Instead of deciding that you're going to never divert from a perfectly balanced nutrition plan, choose a commitment that you can keep consistently. For example if you have trouble eating too many snacks and enough fruits and veggies, you might start by choosing to add just one fruit or vegetable to every meal. If you're having trouble getting enough sleep, you might decide to set a nightly alarm to indicate it's time to wind down and begin your nighttime routine. Or perhaps stop viewing all screens at least 30 minutes before bedtime. Repeating a small victory over and over will give you confidence and power to master harder things.