30 Days to Whole Health

30 Days To Whole Health

Starts March 31. Embark on a transformative journey to sustainable wellness. Nourish your body, calm your mind, and create a life of abundance and health. Through daily guided lessons, simple yet powerful practices, and holistic evidence based lifestyle shifts, you’ll discover how to cultivate balance, energy, and resilience that lasts, no matter how busy your life is! Create healthy habits that last, and get ready to embrace a new sense of well-being today.

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Course curriculum

1. Day 1: What Whole Person Health Means, Plus The Importance Of Habit Change For Lasting Wellbeing
2. Why healthy habits matter
3. Why use Lifestyle Medicine as a base for whole health?
4. Lifestyle factors
5. Today’s focus: Reflect on your health & goals
6. Day 1 Challenge: Health reflection
7. Health self-assessment quiz
8. Intrinsic motivation
9. SMART goals worksheet
10. Setting realistic goals with the SMART framework
11. Building sustainable habits
12. Day 1: Today's resources
1. Day 2: How To Build Healthy Habits That Last A Lifetime
2. Why habits matter more than willpower
3. The long-term benefits of healthy habits
4. Introducing the habit loop: Cue, routine, reward
5. Common pitfalls in habit formation
6. Habit friction: Removing barriers, adding ease
7. Harnessing accountability and intrinsic motivation to keep those habits going…
8. The power of habit systems
9. Gradual steps and practical tips for lasting habits
10. Day 2 challenge: Design your habit system
11. Keep moving forward
12. Day 2: Today’s resources
1. Day 3: Evidence Based Nutrition - The Foundation of a Healthy Life
2. Ever wondered what a healthy way to eat looks like?
3. Western diets vs. ideal diets
4. The impact of the Western diet on health
5. How an ideal diet could transform health
6. Why the Western diet persists
7. Day 3 challenge: Build a balanced plate
8. Balanced Nutrition ebook
9. The bigger picture
10. Day 3: Today's resources
1. Day 4: The Power of Sleep for Health and Longevity
2. Why sleep matters
3. A few reasons why good sleep is vital for health
4. The science of sleep: How much do you need?
5. Common sleep disruptors
6. Healthy sleep tips
7. How your diet can boost your sleep
8. Challenge: Optimise your sleep tonight
9. Sleep meditation
10. Day 4: Today's resources
11. Recommended reading: Why We Sleep by Matthew Walker
1. Day 5: Stress - The Hidden Epidemic
2. Understanding stress and its effects
3. How does our stress response work?
4. How stress affects your health
5. The mind-body connection
6. Practical tips to manage stress
7. Building stress resilience
8. Ways to get started
9. Stress resilience practices
10. Challenge: Practice a stress-relief technique
11. The bigger picture: Why stress management matters
12. Day 5: Today's resources
13. De-stress meditation
14. Recommended reading: Wherever You Go, There You Are by Job Kabat-Zinn
1. Day 6: Movement As Medicine
2. The importance of exercise for overall health
3. Why is regular exercise so important?
4. Improves Mental and Emotional Health
5. Optimises Longevity and Quality of Life
6. Benefits of physical activity
7. How much exercise do we need?
8. How to incorporate movement into daily life
9. Challenge: Move more today
10. The bigger picture: Movement as medicine
11. Day 6: Today's resources
12. Resistance Exercise for Beginners video
13. Recommended reading Spark: The Revolutionary New Science of Exercise and the Brain by John Ratey
1. Day 7: A Time for Reflection, and Planning for The Week Ahead
2. Reviewing your progress so far
3. Reflection exercise
4. Setting realistic goals for week two
5. Using habit stacking for success
6. Why "brush your teeth + floss" works
7. Challenge: Reflect and plan
8. Looking ahead to week two
9. Day 7: Today's resources
1. Day 8: How to Build a Sustainable Healthy Eating Plan
2. How to set nutrition goals for clarity
3. Recapping what healthy eating looks like
4. Foods to reduce
5. Crafting balanced meals
6. Why we should practice mindful eating
7. How to meal plan like a pro
8. Day eight challenge
9. Small changes lead to big results
10. Day 8: Today's resources
11. Recipes
1. Day 9: All You Need To Know For Better Gut Health
2. The gut microbiome: Our internal ecosystem
3. How gut health impacts your wellbeing
4. What makes a healthy gut?
5. Foods to support better gut health — prebiotics and probiotics
6. Top prebiotic foods to include in your diet
7. Probiotic foods and their role in gut health
8. Top tip
9. What about probiotic supplements?
10. Other foods to support gut health
11. Foods to limit for gut health
12. Simple tips to boost gut health
13. Day 9 challenge
14. Lasting wellness
15. Day 9: Today's resources
16. Recipes
1. Day 10: How Inflammation Can Damage Your Health
2. What is inflammation?
3. Health risks of chronic inflammation
4. What causes chronic inflammation?
5. Anti-inflammatory nutrition: What to eat
6. Foods to limit or avoid
7. Building an anti-inflammatory lifestyle
8. Challenge: Anti-inflammatory action plan
9. Day 10: Today's resources
10. Recipes
1. Day 11: Hydration - The Hidden Hero
2. Dehydration: What happens when you don't drink enough water
3. Eight glasses a day
4. How much should we drink?
5. Where does our water come from?
6. Sources of hydration
7. Key points to remember
8. Are you well hydrated?
9. Eight tips for staying hydrated with a busy lifestyle
10. Your body will thank you for it
11. Day 11: Today's resources
1. Day 12: Let's Dive Deeper Into Exercise!
2. The four key types of exercise and their benefits
3. How much cardio do we need?
4. Strength training (resistance training)
5. How much and how often?
6. Flexibility training
7. Balance training
8. How to create a balanced exercise routine
9. Today's action step
10. Day 12: Today's resources
1. Day 13: When Movement Just Seems Too Hard..
2. Common barriers to exercise and how to overcome them
3. Creating an exercise schedule that works
4. The importance of listening to your body and adapting over time
5. Today's action step
6. Exercise doesn’t have to be perfect
7. Day 13: Today's resources
1. Day 14: Looking Back on Nutrition and Movement So Far
2. Step one: Reviewing your nutrition & exercise changes
3. Action step
4. Step two: Adjusting your goals and habits for week three
5. Step three: Strengthening your healthy habits
6. This journey is about progress, not perfection
7. The power of rest and recharge
8. Rest is about more than sleep too
9. Finding ways to recharge that work for you
10. Understanding burnout and workaholism
11. Today's action steps
12. Day 14: Today's resources
1. Day 15: How Food And Lifestyle Affect Your Mood
2. The science of food and mood
3. The gut-brain connection
4. Blood sugar balance & mood swings
5. Anti-inflammatory diet for brain health
6. Essential micronutrients for mental wellbeing🌿
7. Lifestyle factors that affect mood and mental health
8. How to eat to improve your mood 🥗
9. Emotional wellbeing
10. Challenge
11. Day 15: Today's resources
1. Day 16: Why Connection Is The Secret To A Long Healthy Life
2. The impact of relationships on health
3. How social connections improve your health
4. The power of kindness and volunteering
5. Ways to give back and strengthen your social circle
6. Building a strong support network
7. Reflection for today
8. Action steps
9. Meaningful relationships
10. Day 16: Today's resources
1. Day 17: The Power Of Gratitude And Positive Thinking
2. The science of gratitude and positive thinking
3. How gratitude and positive thinking improve health
4. Gratitude
5. Simple ways to cultivate gratitude
6. The power of positive thinking
7. Reflection for today
8. Challenge
9. Practicing gratitude
10. Day 17: Today's resources
11. Recommended reading: The source by Tara Swart
1. Day 18: How Having Purpose and Meaning Can Transform Your Life
2. How purpose influences health
3. Finding and aligning with your personal purpose
4. How to discover your purpose
5. Aligning your life with your purpose
6. Reflection
7. Action steps
8. Living with purpose
9. Day 18: Today's resources
1. Day 19: Digital Detoxes and Limiting Screen Time
2. The effects of excessive screen time on health
3. Tips for reducing screen time and improving focus
4. Use mindful awareness
5. Reflection for today
6. Action steps
7. Prioritising balance
8. Would you like an extra challenge?
9. Day 19: Today's resources
1. Day 20: The Health Impacts of Sitting
2. The health effects of sitting too much
3. Tips to stay healthy with a sedentary job
4. Reflection for today
5. Action steps
6. Keep moving forward
7. Day 20: Today's resources
1. Day 21: Reflection and Planning for Week 4
2. Reflecting on your progress
3. Key lessons from week three
4. Reflection questions
5. Setting intentions for long-term habits
6. Maslow’s hierarchy of self-care needs
7. Physiological needs (basic self-care)
8. Applying Maslow’s Hierarchy to your health journey
9. Reflection questions
10. Action steps
11. Day 21: Today's resources
12. Recipes
1. Day 22: Breaking Free – Understanding and Overcoming Bad Habits
2. The science behind habit formation
3. Breaking the cycle: A four step approach
4. Reflection
5. Be kind to yourself
6. Your challenge
7. Day 22: Today's resources
1. Day 23: Overcoming Plateaus and Staying Motivated
2. Strategies for staying motivated when progress slows
3. What to do when you fall off track
4. How to get back on course without guilt
5. How to track progress and celebrate successes
6. Action step
7. Day 23: Today's resources
8. Recipes
1. Day 24: Creating a Balanced Daily Routine
2. Why a balanced routine matters
3. Time management for health and wellness
4. Building a daily routine that supports overall health
5. How to spark more joy in life
6. Creating nervous system-friendly routines
7. A balanced daily routine is not about perfection
8. ✨ Action step
9. Day 24: Today's resources
1. Day 25: Why Your Identity and Environment Matter
2. The power of identity in habit formation
3. The science behind identity-based habits
4. Reflection exercise
5. How your environment shapes your habits
6. Reflection exercise
7. Bringing it all together
8. Action steps
9. Day 25: Today's resources
1. Day 26: Future-Proofing Your Health, And Optimising Metabolism
2. Preparing for long-term success in health and wellness
3. Setting realistic goals for the future
4. The core of health: Why metabolic health matters
5. Practical ways to optimise metabolic health
6. Why you need to adjust over time
7. Your next steps
8. Day 26: Today's resources
9. Recipes
1. Day 27: Building a Support System for Ongoing Success
2. The science of social support and health
3. How to build a support system for long-term health
4. Reflection
5. Your challenge for today
6. Day 27: Today's resources
7. Recipes
1. Day 28: The Science of Ageing and Longevity
2. Understanding the aging process
3. Health span vs. life span: The critical difference
4. Evidence-based strategies for healthy aging
5. Key takeaways
6. Reflection for today
7. Recipes
1. Day 29 – How to Adapt Your Diet & Lifestyle for Every Stage of Life
2. Perimenopause & menopause (typically 40s–50s)
3. Metabolism and insulin sensitivity
4. Healthy aging: Over 65
5. Metabolic and energy needs
6. Listening to your body: A lifelong skill
7. Reflection for today
8. Day 29: Today's resources
1. Day 30: Your Whole Health Journey – Reflect, Celebrate, and Move Forward
2. What you’ve learned
3. Reflection
4. You are in control of your health
5. Remember
6. Day 30: Today's resources
7. Recipes

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298 lessons
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Starts March 31

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About this course