Health & Wellness
Build the energy to go after everything you want.
Health & Wellness covers your energy, movement, food, sleep, and how your body feels day to day. The OLV Assessment tracks two habits that drive almost everything else: moving your body for 30 minutes or more, and getting the sleep you need.
The CDC recommends that adults get at least 150 minutes of moderate activity a week, such as 30 minutes a day, 5 days a week, plus muscle-strengthening activity on 2 days. Walking, workouts, sports, dancing, and active chores all count. For sleep, most adults need 7 to 9 hours.
Why it matters
Only 24.2% of U.S. adults met the federal guidelines for both aerobic and muscle-strengthening activity in 2020.
In 2022, between 30% (Vermont) and 46% (Hawaii) of adults in each state got less than the recommended 7 hours of sleep.
Quick self-check
- On a scale of 1 to 10, how satisfied are you with your Health & Wellness right now?
- In the last 7 days, how many days did you move your body for 30 minutes or more?
- In the last 7 days, how many nights did you get the sleep you need?
If you moved on fewer than 5 days or slept well on fewer than 5 nights, start with the quick wins below.
Ideas to level up
Quick wins (this week)
- Schedule three 30-minute walks this week and put them in your calendar now.
- Set a bedtime alarm 8 hours before your wake-up time and start winding down when it rings.
- Fill a water bottle each morning and finish it by lunch.
90-day moves
- Work up to 150 minutes of moderate activity a week, such as 30 minutes, 5 days a week.
- Add strength training 2 days a week with a free app like Nike Training Club.
- Fill half your plate with vegetables and fruit at most meals, using the Harvard Healthy Eating Plate as your guide.
- Book your annual physical and any screenings you've put off.
Big-vision goals
- Train for and run your first 5K with the free Couch to 5K app.
- Pick the activities you want to still do at 80, like hiking, lifting your grandkids, or traveling, and train for them now.
- Build a movement habit you love so much you do it almost every day.
Sample SMART goals
- Run my first 5K by June 30.
- Walk 30 minutes, 5 days a week, for the next 12 weeks, and track it in my phone's health app.
- Be in bed by 10:30 p.m. at least 5 nights a week through January 31.
Resources
Life Force
Tony Robbins, Peter Diamandis & Robert Hariri
A big-picture look at the health tools and habits that can help you live longer and stronger.
BookOutlive
Peter Attia, MD
A practical plan for exercise, sleep, and nutrition aimed at adding healthy years to your life.
BooksDr. Christiane Northrup's books
Christiane Northrup, MD
Women's health and vitality at every age from a board-certified OB-GYN.
PodcastHuberman Lab
Andrew Huberman, PhD
Stanford neuroscientist breaks down sleep, exercise, and focus into tools you can use.
App (free)Couch to 5K
NHS
Takes you from the couch to running 5K in 9 weeks.
App (free)Nike Training Club
Nike
Free strength, yoga, and cardio workouts for any level and any amount of time.
Free guideAdult Activity: An Overview
CDC
The official guidelines for how much movement adults need, in plain language.
Free guideHealthy Eating Plate
Harvard T.H. Chan School of Public Health
A simple visual guide for building balanced meals.
Your next move
Take the free OLV Snapshot. Answer 14 quick questions in about 3 minutes and see your whole wheel, including your Health & Wellness score.
Want a coach in your corner? Book an OLV Vibe Session: a 60-minute 1:1 Google Meet session with Stacey Berger, plus OLV Digital, a printed 24x36 poster, and a 30-day check-in. $297, or $197 at the founding price.
Founding prices apply to the first 100 buyers or through Jan 31, 2027.