Table of Contents: Part 1: The state of our health Chapter 1: What kills us
The big shift
Living the modern life
What I’ve learned Chapter 2: How do we get from healthy to diseased?
Health doesn’t exist in a vacuum
A look inside
Which way forward? Chapter 3: A longer life in good health
Measuring the gap
The cost of chronic illness
Spent money, lost time
Preventive maintenance Chapter 4: Slow change is permanent change
Small changes, big results
You can do this
What failure teaches us
Know your why, what and how
Turning on autopilot
Phasing out bad habits
Knowledge is power Chapter 5: Messages for millennials
Millennial health vs. other generations
Know your brain
Enjoy what you do
If not for yourself, then for the earth
Money and your health
Rethinking family history
Find what works for you Chapter 6: For baby boomers
Diseases of long life
Slowing the hands of time
The power of purpose
Living your best life Chapter 7: Boosting the immune system
A new virus collides with longstanding diseases
The power of the immune system Part 2: From surviving to thriving Chapter 8: Step 1: Food that fuels
Food and health
A better pattern of eating
Our diets: What went wrong
How can we change? Chapter 9: Step 2: Be active and fit
Why do we need to be both active and fit?
How to not be sedentary
How to get physically fit
Keep at it Chapter 10: Step 3: Prioritize sleep
Why is sleep important?
What is a good night’s sleep?
Causes of poor sleep
How to get better sleep Chapter 11: Step 4: Get a handle on stress
Your body on stress
Social support and stress Chapter 12: Step 5: Avoid smoking and other pollutants
A brief history of tobacco
Why do people still smoke today?
The harms of smoking
Just as harmful as smoking
How to quit
Positive trends Chapter 13: Step 6: Be thoughtful about alcohol
What's the difference between moderate and heavy drinking?
Are there benefits to drinking in moderation?
The effects of heavy drinking
How to apply the brakes effectively Chapter 14: Bonus! Healthy weight
Is your weight healthy?
Steps to a healthy weight Part 3: Self-assessments and tools
- Waist measurement
- Resting heart rate
- Blood pressure (purchase or use pharmacy)
- Muscular strength and endurance (push-ups and squats)
- 1-mile test results OR 6-min walk (how far you can walk in 6 minutes – for more frail people)
- Diet inventory
- Resiliency assessment (check validity)