Team Events

April: Exercise (and movement)!

2022-04-04 Team exercise 1
The importance of exercise and movement cannot be understated as one of the 5 pillars of health. Whether it is solo or group activities, high or low intensity, inside or outside, any resistance or weight then it counts!
One saying that resonates with the longevity mindset is "muscle knows no age". It's never too late to get stronger, although as we age it can become more difficult to build muscle. Consequently, maintaining muscle mass is key and crucial for healthy aging.
Muscles support our bones and all of our movement. We need healthy muscle to recover from a long day of working, a fall in the shower, working out, and any active hobby. Maintain and/or build your muscles doing any of the following:
  • Hiking
  • Biking
  • Gardening
  • Sports (Pickleball, basketball)
  • Walking with a partner
  • Resistance training and weightlifting
  • Yoga
  • Stretching and breathing
  • Stationary machine

March: Nutrition

There isn't a shortage of nutrition and diet information available!
Where to start? Where to look for info?
A good question to begin with is what did my ancestors eat? Is there someone in my family that lived a long healthy life that I can learn from? Unfortunately, there isn't a diet that works for everyone. Our personal nutritional needs change all the time depending on the status in each of the 5 pillars as well as our environments.
Overarching themes in our journey:
  • Eat seasonal whole foods
  • Limit ultra-processed oils: canola, vegetable, soybean, corn, safflower
  • Cook with healthy fats like ghee, tallow, avocado oil, coconut oil
  • Avoid sugary drinks and smoothies both diet and non-diet
  • Chose a variety of colors
  • Grass-fed ruminants, pastured poultry, pastured eggs are most nutrient dense

The following foods works for some and is a problem for others:

  • Dairy and fermented dairy items
  • Rice and rice products
  • Grains and breads
  • Legumes, seeds, and nuts
Living in the Sacramento Valley provides us with an abundance of fruit, vegetables, livestock, poultry, nuts, seeds, rice, and grains. Check out a local farmers market to see the variety of all the local products within your area. Other benefits of shopping at local farmers markets is seeing what is in season locally and meeting the people who are responsible for the products.

February: Focus on Sleep!

Sleep might be the most disregarded pillar of health, yet disrupted sleep or no sleep at all will negatively affect us in every aspect of our lives. Our internal clocks, or circadian rhythms, operate optimally with routine, which sleep seems to be mostly affected. Creating a sleep routine in regards to preparation, location, temperature, disturbances, and timing will provide quality sleep for recovery and regeneration.

No matter what type of learner you are there are resources we recommend:

  • If you are methodical person or prefer lists then read through the 21 strategies that Shawn Stevenson provides in his book "Sleep Smarter". There are many solutions that everyone can benefit from in order to help their sleep hygiene. Shawn's interview on the Health Theory with Tom Bilyeu is another great resource.
  • If you would a quick read or listen then check out "How to Sleep" by Dr. Rafael Pelayo. He provides practical solutions for sustained sleeping through the night. Dr. Pelayo is a sleep specialist at the Stanford Sleep Medicine Center.
  • For a full masterclass on sleep check out “Why We Sleep” by Matt Walker. He’s a well-known, knowledgeable sleep scientist and professor at UC Berkeley. Highly recommended to read (or listen)!

January: It's water month!

2022-01-03 Team

So many of us do not drink enough water throughout the day. Depending on various factors and specific body requirements, most people need at least 48-64 ounces of water per day. We found a few tricks that help with water consumption:

  • Drink Water Reminder App
  • Dedicated water bottle
  • Consume different water types:
    • Hot/cold
    • Tap/spring/RO
    • Carbonated
  • Water additions:
    • BCAAs - Xymogen XmoBolX
    • Electrolytes - LMNT
    • Ketones
    • Fruit and/or veggies
    • Xylitol or other prebiotics
    • Tea


  • RO water with mineral add-backs like Home Master Filters
  • Unflavored sparkling water
    • San Pellegrino
    • Perrier
    • Gerolsteiner
  • Spring water like Mountain Valley Spring
  • RO with fruit/veggies added
Our Greatest Wealth is our Health FLYER