Movement for Health: Key Elements of a Healthy Movement Practice
It all begins with an idea.
From Director of Health Alex Maples
A well-rounded movement practice is foundational to long-term health. But more importantly, it has to be something you’ll actually do. The best routine in the world means nothing if it’s not sustainable, enjoyable, and adaptable. Below are the four essential principles that define a healthy movement approach.
Sustainable
The number one rule: if you won’t do it, it doesn’t matter.
It needs to be enjoyable enough. There are tons of ways to move and get activity in. Take some time to find what you enjoy. There is a time and place to do things you don’t love for the sake of taking care of our bodies in the long run so that we can keep doing the things we do love.
Respect recovery. The body has limits. Overtraining can break us down, tank hormones, and lead to injury or burnout. A good practice leaves you feeling better, not worse, over time.
Regular
Being sedentary is, frankly, terrible for your health – even if you hit the gym hard a few times per week.
Consistency > intensity. It’s not about crushing yourself a few times per week, it’s about moving in some form every day. Our bodies were built for it.
You don’t have to “work out” daily, but you do need to move daily. Walk. Stretch. Play. Do a few squats while waiting for your coffee to brew. The key is: don’t sit all day.
Varied
Variety is the spice of life – and of movement.
Specificity: Our bodies adapt to what we do often.
Avoid one-dimensionality. Only running? You’ll end up tight and weak. Only strength training? You’ll get winded on a flight of stairs. The focus should be on maintaining varied capacity for all of what life throws at us.
Use it or lose it. The body will only maintain what we tell it it needs to do. If you never raise your arms overhead you will eventually lose the ability to do so, or if we only spend time in spinal flexion we lose the capacity to extend.
Types of Movement to Include
To build a comprehensive and effective movement practice, include these four broad categories:
1. General Activity (Non-Exercise Activity Thermogenesis, or NEAT)
These are low-effort, informal movements that add up throughout your day.
Examples: walking, gardening, cleaning, cooking, playing with kids.
This kind of movement is critical and often overlooked. It keeps metabolism high, joints happy, and energy flowing.
2. Formal Cardio (Heart Rate Zone Training)
Cardiovascular work exists on a spectrum of intensity. Each zone has a purpose:
| Zone | % Max HR | Description | Benefit |
|---|---|---|---|
| 1 | 50-60% | Very light | Recovery, warm-up |
| 2 | 60-70% | Easy, conversational | Endurance, fat metabolism |
| 3 | 70-80% | Moderate | Aerobic capacity (high fatigue) |
| 4 | 80-90% | Hard | Lactate threshold, speed |
| 5 | 90-100% | Max effort | VO₂ max, sprint capacity |
Focus on Zone 2 often: Easy but sustainable cardio (like brisk walking, slow jogging, cycling) yields massive longevity and health benefits with minimal recovery cost.
Sprinkle in Zone 4–5: Short bouts of high intensity push your performance boundaries.
Zone 3 is a "no man's land": It has value for athletes, but for general health, the fatigue cost outweighs the benefits.
3. Movement Capacity (Mobility & Range of Motion)
Maintaining access to healthy movement patterns is crucial for longevity.
Think stretching, yoga, Pilates, tai chi, loaded mobility, dynamic warm-ups.
As we age, joint health and flexibility deteriorate unless we proactively maintain them.
Goal: Access and strengthen your full range of motion not just for performance, but for injury prevention and graceful aging.
4. Resistance Training (Strength & Muscle Maintenance)
You’ve heard it before, but it bears repeating:
Muscle is the organ of longevity.
Builds strength, protects joints, improves insulin sensitivity, enhances mood, supports healthy aging.
Frequency: 2–4 sessions per week is ideal for most people.
Prioritize compound lifts (squats, presses, deadlifts, rows), progressive overload, and good technique.
Your movement practice doesn’t need to look like anyone else’s. It should reflect your lifestyle, interests, and values – but it should always include the above elements in some form. Prioritize consistency, variety, and recovery. Play the long game. Your future self will thank you.
Prompts for refining your movement practice
The Lowdown on Ultra processed Foods
It all begins with an idea.
From Director of Health Alex Maples
NOVA Classification:
Group 1: Unprocessed or minimally processed foods (e.g., fruits, vegetables, rice, fresh meat).
Group 2: Processed culinary ingredients (e.g., oils, sugar, salt, butter).
Group 3: Foods made by combining foods from groups 1 & 2
Group 4: Ultra-processed foods: Industrially formulated products with five or more ingredients, often including additives (e.g., preservatives, emulsifiers, artificial flavors, colors) and high levels of sugar, salt, unhealthy fats, or refined carbohydrates. These undergo extensive processing, like hydrogenation or extrusion.
The Bliss Point
A term used in the food industry to describe the optimal combination of sugar, fat, and salt in a product that maximizes sensory pleasure and encourages repeated consumption. It’s a scientifically engineered balance designed to make ultra-processed foods irresistibly palatable, triggering the brain’s reward system and fostering cravings.
How to Identify Problematic Processed Foods
Read labels: Look for long ingredient lists with unrecognizable additives, high sugar (>10g/serving), or sodium (>400mg/serving).
Check for ultra-processed markers: Artificial flavors, colors, emulsifiers, or stabilizers.
Portion control: Even “healthy” processed foods (e.g., granola bars) can be calorie-dense.
G.R.A.S. (Generally Regarded As Safe)
In the US substances added to food to bypass premarket FDA approval if deemed safe by experts or based on pre-1958 use. Companies can self-affirm GRAS status without notifying the FDA or voluntarily submit a GRAS notice for FDA review, which responds within 180–270 days. This contrasts with the EU, where all food additives require mandatory premarket authorization by EFSA and the European Commission, with no self-affirmation option. Basically in the US we bias towards self-affirmation if a food isn’t overtly dangerous; in Europe there is a burden to prove safety.
Kevin Hall’s 2019 Study
A randomized controlled trial at the NIH Clinical Center involving 20 healthy adults. Participants lived in a controlled environment for 28 days, eating either an ultra-processed or minimally processed diet for two weeks each in random order. Diets were matched for calories, sugar, fat, sodium, fiber, and macronutrients, and participants could eat as much or as little as they wanted.
Key Findings:
On the ultra-processed diet (e.g., bagels, canned ravioli, hot dogs), participants consumed ~500 more calories per day, gained ~0.9 kg (2 lbs), and increased body fat in 2 weeks.
On the unprocessed diet (e.g., oatmeal, grilled chicken, fresh vegetables), they ate fewer calories, lost ~0.9 kg, and reduced body fat in 2 weeks.
Ultra-processed foods led to faster eating and higher energy density, possibly contributing to overeating. Hormonal changes (e.g., higher PYY, lower ghrelin on unprocessed diets) may also suppress appetite.
Ultra Processed Food Addiction
Refers to a compulsive pattern of consuming highly palatable, industrially manufactured foods that are typically high in sugar, fat, salt, and artificial additives. These foods, like sugary drinks, fast food, packaged snacks, and ready meals, are designed to be hyper-palatable, triggering reward systems in the brain similar to addictive substances.
Stress Management Toolbox: Resources for Resilience & Peak Performance
It all begins with an idea.
From Director of Health Alex Maples
What is Resourcing?
Resourcing refers to the conscious, proactive practices and tools you choose to engage before stress hits, so that when pressure builds, you’re already equipped to stay focused, calm, and effective, rather than defaulting to unconscious or reactive coping.
Proactive rather than reactive: You activate these strategies on your own schedule (through daily habits, pre-meeting rituals, or mid-day resets) not just when you feel overwhelmed.
Resource = Any habit, technique, or external aid that reliably shifts your mental or physiological state toward greater resilience and clarity. Examples include box breathing, a short walk, a gratitude practice, listening to a song you enjoy, or a quick check-in with a friend.
Conscious engagement: You intentionally choose and practice your resources, so they become accessible tools under pressure, rather than relying on autopilot behaviors that may be less productive or even harmful.
Preventative mindset: The goal is to keep your nervous system — and your attention — in the zone before stress escalates, minimizing burnout and helping you perform at your best with more consistency.
Proactive vs. Compulsive Coping
Proactive coping strategies (e.g., movement breaks, meditation, social connections, structured breathing) help build resilience and keep us centered under everyday stress.
We all have compulsive coping strategies (e.g., comfort eating, alcohol, excessive screen time). These aren't inherently "bad," but they're typically less effective in the long run and can become problematic if overused.
The goal isn't to eliminate compulsive strategies completely; instead, by proactively using healthier coping mechanisms daily, we reduce our dependence on these compulsive tools.
When we reserve compulsive coping behaviors for rare, intense bouts of stress, they remain effective as short-term emergency measures. However, constant reliance on them dulls their effectiveness and often leads to increased use, which can negatively impact well-being and productivity.
Stress Management Portfolio: Time-Based Strategy Categories
Think of your strategies like tools in a first aid kit — some help in the moment, some help over the course of the day or week, and some are long-term investments in resilience. When you build your portfolio, try to include options across all three time scales:
Quick Strategies (0–2 minutes)
In-the-moment resets for when stress spikes or focus wavers.
Examples:
Physiological sigh (two quick inhales, long exhale)
Box breathing (4–4–4–4)
Cold water on face or hands
30-second gratitude reset
Power pose/posture reset
Favorite playlist or calming scent
Stepping outside for 1–2 minutes of fresh air
Mid-Range Strategies (5–20 minutes)
Mini recharges that help you reset and refocus during the day.
Examples:
Short walk, ideally outside
Talking with a trusted colleague or friend
Body scan or guided mindfulness
Journaling or brain-dump
Stretch session or mobility flow
Intentional snack/lunch break with no screens
Focused breathwork or yoga nidra
Long-Term Strategies (Weekly to Monthly)
Practices that build your stress buffer over time and keep your nervous system resilient.
Examples:
Regular strength training or yoga
Therapy, coaching, or group support
Nature trips or tech-free retreats
Weekly sabbath/digital detox
Vacations or intentional rest days
Hobbies that bring joy or flow (painting, biking, cooking)
Practicing saying “no” or setting better boundaries
From Reaction to Resourced – Build Your Go-To Kit
The First Principles of Health and Fitness
It all begins with an idea.
From Director of Health Alex Maples
You’re busy. You’ve spent a lifetime dialing in where and how to spend your time, effort, and resources to get the best results – in your business, with your investments, with your family, and, perhaps, in your fitness journey. But, dial in prematurely and you may find that you’ve focused on the wrong tree – when the forest is somewhere else entirely.
Welcome to First Principles, a series of posts and resources to help you focus on what truly moves the needle – so the energy you spend improving your health is as efficient and effective as possible.
We’ll dive into four main pillars – those foundations that provide the greatest return on our investment when it comes to building lasting health. Here’s the quick overview:
1. Body Composition: What You’re Made Of Matters
Most people have heard about body composition, and the benefits of improving it. (Look better? Check. Be healthier? Double check.)
It’s worth noting that your ratio of muscle to fat isn’t just about aesthetics or a standalone marker of “health” – it’s metabolic currency. More muscle improves insulin sensitivity, bone density, and resting metabolic rate. Too much fat, especially around your organs (visceral fat), drives inflammation and increases the risk for chronic disease. Improving lean mass while reducing fat is strongly associated with lower all-cause mortality.
Think of your body like a financial account: Muscle is your investment, fat is your overhead. The goal is to build the account wisely. Muscle is a long-term asset – it keeps us strong, mobile, and resilient as we age. Unfortunately, muscle loss is inevitable with aging. But the more muscle we invest in building during our prime years, the more we’ll retain later in life, helping us stay upright and independent.
Fat, on the other hand, is the cost of doing business. Sometimes it accumulates as a byproduct of growth. That’s okay – it's part of the process. But eventually, the books need to be balanced. That’s where fat loss phases come in. They’re our financial audits – strategic, intentional efforts to trim the excess and keep our health account in the black.
2. Cardiorespiratory Fitness: The Engine Under the Hood
Often relegated to the realm of the endurance sports nuts, cardiorespiratory fitness (CRF) is in fact one of the strongest predictors of lifespan. VO₂ max, a key measure of CRF, reflects how well your body delivers and uses oxygen – a fundamental requirement for every cell in your body.
Good CRF helps you think clearly, recover faster, and handle more physical and mental stress. It lowers the risk of heart disease, stroke, and even some cancers. (And, yes, it lets you run that ultra if you want to.)
The best part? You don’t need to run marathons. Consistent zone 2 cardio (think brisk walking, cycling, rowing), along with occasional higher-intensity sessions, can make a profound difference.
3. Sleep and Recovery: Your Built-in Repair System
If you’ve tried to get healthier, your first instinct (like many people’s) might be to add more: more workouts, more supplements, more productivity hacks. But sometimes the most powerful lever is knowing when to rest.
Without quality sleep and recovery, you don’t adapt – you just accumulate stress. Recovery is when your body rebuilds, your hormones rebalance, and your mind processes the world around you.
Lack of sleep impairs glucose metabolism, weakens the immune system, disrupts mood, and fogs cognitive function. Deep sleep, in particular, is essential for physical restoration.
When you train, you write the check. Recovery is when you cash it.
4. Stress Management and Purpose: The Psychological Core
You can’t out-lift chronic stress or out-supplement a lack of meaning. (Read that again.)
Stress isn’t inherently bad – if you have goals or care about anything (i.e., you’re human), stress comes with the territory. In fact, too little stress can be just as dangerous, often signaling a lack of purpose or engagement.
The real key is learning to manage and channel it. Chronic stress disrupts your hormones, appetite, sleep, and focus. But when stress is anchored to purpose, it becomes fuel instead of friction.
A clear why is a GPS for your nervous system. It helps you reframe discomfort as growth, and it keeps you aligned when life gets messy.
We build resilience just like we build strength: through consistent training. Breathwork, boundaries, meaningful relationships, movement, time in nature – these are essential tools, not luxuries.
It’s a System, Not a Checklist
These four pillars don’t exist in isolation – they support and amplify one another. Better sleep enhances body composition. Cardio improves stress tolerance. Purpose sustains consistency.
Health isn’t about chasing perfection — it’s about mastering the fundamentals and building a system that works for your real life.
This series is designed to equip you with practical tools and mental models to strengthen the core pillars of health. You’ll learn how to filter out the noise, focus on what actually matters, and tailor a system that fits your goals and lifestyle. Whether you want a quick overview or a deep dive, you’ll find both the why and the how, along with a clear roadmap to support not just your health, but your life as a whole.
What You’re Made of Matters
It all begins with an idea.
From Director of Health Alex Maples
Your ratio of muscle to fat isn’t just about looks. Body composition plays a pivotal role in how your body functions and how long (and well) you live. In fact, outside of not smoking, few factors impact your long-term health outcomes more.
There are two main levers we can pull to improve our body composition: 1. Build muscle. 2. Lose fat. Simple, not easy. We’ll get back to those levers soon, but first, a primer on why they’re so important.
Why Muscle Matters
Muscle isn’t just for athletes or bodybuilders. It’s a critical asset that protects your health and independence as you age. A “longevity organ.”
Here’s what the research has to say about it:
Lower All-Cause Mortality
A 2014 study in The American Journal of Medicine found that adults over 55 with higher muscle mass had a 20–30% lower risk of death over 10 years.Better Metabolic Health
Muscle is the primary storage site for glucose. A 2017 study in Diabetes Care found that each 10% increase in skeletal muscle index reduced insulin resistance by 11% and cut the risk of type 2 diabetes by 12%.Cardiovascular Protection
Muscle supports healthy cholesterol, blood pressure, and vascular function. A 2018 JACC: Heart Failure study showed a 25% lower risk of cardiovascular events in those with higher muscle mass.Bone Density & Fall Prevention
Muscle strengthens bone and stabilizes joints. Resistance training reduces fracture and fall risk by over 30%, especially in older adults.
Mental & Cognitive Health
More muscle is linked to lower depression and cognitive decline. Multiple studies show reduced risk of depression (20%) and cognitive impairment (30%) in those with greater muscle mass.
Use It or Lose It
Without intervention, most people begin to lose muscle mass as early as their 30s – typically at a rate of 0.5% to 1% per year. By 60, that decline accelerates to 1–2% annually, increasing the risk of weakness, frailty, and loss of independence.
But it’s not inevitable. Resistance training can not only prevent muscle loss – it can reverse it, even well into your 50s and beyond. Your body is capable of adapting at any age, as long as you give it the right signal and support.
Think of muscle as your health retirement account. The more you invest early, the more protected and resilient you’ll be later in life. And just like financial savings, it’s never too late to start making smart deposits.
Why Excess Body Fat Harms Health
Carrying excess body fat – especially visceral fat around your organs – raises your risk for nearly every major chronic condition:
Increased Mortality
A 2016 Lancet meta-analysis of 10 million+ people found each 5-point increase in BMI above 25 raised mortality by 31%.Heart Disease and High Blood Pressure
A 2017 Circulation study found each 1% increase in body fat raised CVD risk by 7%. Obesity raises hypertension risk by 65%.Metabolic Dysfunction
Excess fat impairs insulin sensitivity and spikes your risk of diabetes and metabolic syndrome. A 5 kg/m² BMI increase more than doubles your diabetes risk.Cancer Risk
Fat tissue drives inflammation and hormone disruption, which are linked to 13 types of cancer. Visceral fat specifically increases colorectal cancer risk by 25%.Mental Health & Cognition
Obesity increases the risk of depression (32%), anxiety (20%), and cognitive impairment (19%).
Joint and Respiratory Issues
Excess weight stresses joints and narrows airways, raising the risk for arthritis, sleep apnea, and asthma.
How to Improve Body Composition
Reduce Body Fat
Create a calorie deficit through a combination of dietary intake and movement.
Focus on nutrient-dense, protein-forward meals to stay full and preserve muscle.
Track progress with BIA scales or DEXA scans – not just weight.
Build Muscle
Stimulus: Resistance training (3–5x per week) is key to signaling your body to grow muscle.
Substrate: Aim for 0.6–1g of protein per pound of goal body weight daily.
Rest: Recovery allows muscles to rebuild stronger. Prioritize sleep and manage stress.
Bonus: If you're new to lifting, you may experience “body recomposition” – losing fat and gaining muscle simultaneously.
Where Should You Be?
While “optimal” varies by individual, here are general body fat ranges associated with good health:
Men: 10–20%
Women: 18–30%
Going too low (e.g., <10% for men, <18% for women) may suppress hormones and impair function – so leanness for the sake of leanness isn’t the goal. Sustainable health is.
How to Measure Your Body Fat
Knowing where you stand is essential for improving body composition. While there are many methods out there, the two most accessible and practical options are DEXA scans and BIA (bioelectrical impedance analysis) scales. Each has its pros and cons – understanding both will help you use them wisely.
DEXA Scan: The Gold Standard
What it is:
DEXA (Dual-Energy X-ray Absorptiometry) is a medical imaging scan that measures bone density, lean tissue, and fat mass with a high level of precision.
Pros:
Highly accurate: Margin of error is typically around 1–3%.
Regional data: Shows fat distribution (e.g., visceral vs. subcutaneous).
Includes bone density: Valuable insight for aging and injury prevention.
Cons:
Cost: Typically $50–$150 per scan.
Access: Must be done in a clinical or wellness setting.
Radiation: Very low dose, safe for periodic use but not for frequent tracking.
Best for: Establishing a reliable baseline 1–2 times per year.
BIA Scales: Convenient, but Often Underestimate
What it is:
BIA works by sending a small electrical current through the body and measuring the resistance. Since water-rich tissue (like muscle) conducts electricity well and fat doesn’t, the device estimates your body fat percentage based on conductivity.
Pros:
At-home convenience: Easy to use consistently.
Affordable: Many good options under $100.
Good for trend tracking over time with consistent conditions.
Cons:
Less accurate: Error margins range from 3–8% or more.
Underestimates BF%, especially in lean or muscular individuals.
Affected by hydration, food intake, and time of day.
Limited detection: Most home devices use only hands or feet, which can miss central fat stores.
Example: If your BIA scale says 12%, you might actually be closer to 15–17% depending on your muscle mass and hydration.
How to Use BIA Effectively
Despite its flaws, BIA can still be a valuable tool if you use it the right way:
Use it under consistent conditions: same time of day (ideally in the morning, fasted, and post-bathroom).
Track the weekly average, not individual daily readings.
Look for trends over time, not absolute values.
Pair with occasional DEXA scans to recalibrate your sense of what your scale is really showing you.
Closing Thoughts
Muscle supports everything from strength and mobility to mood and metabolism. Body fat, in excess, compromises them all. By improving your body composition, you're not just changing how you look (although when you feel good about how you look, you’ll perform better and have more confidence). You're investing in the duration and quality of your life for the long term.
The Engine Under the Hood
It all begins with an idea.
From Director of Health Alex Maples
When most people think of cardio, they’re thinking about burning calories. And while it does burn calories, that’s just one tiny part of the picture. In fact, if your primary goal is weight or fat loss, cardio may not even be the most effective tool (something we’ll dig into more when talking about body composition).
But here’s the truth: Cardiorespiratory fitness offers a huge return on investment that has nothing to do with calorie burn. From heart health to brain function to how long – and how well – you live, its impact is both broad and profound. It’s not just about burning energy. It’s about building capacity.
CRF and Your Baseline Operating System
Cardiorespiratory Fitness (CRF) is your body's ability to deliver oxygen to muscles during sustained physical activity. It’s a measure of how well your heart, lungs, blood vessels, and muscles all work together as a team. Good cardiorespiratory fitness doesn’t just help you during a workout – it upgrades your default state. Here’s what that means:
Lower Resting Heart Rate & Blood Pressure
With higher CRF, your heart becomes more efficient. It pumps more blood per beat, so it doesn't need to work as hard at rest. This translates to:
Lower resting heart rate (often 50–60 bpm in fit individuals)
Lower blood pressure
Better blood flow to the brain and organs
This improved efficiency makes everyday tasks – climbing stairs, walking, standing for long periods – feel easier. You’re simply operating with a better engine.
More Resilient Nervous System
Higher CRF enhances autonomic balance, improving parasympathetic tone (your “rest and recover” system). That means:
You handle stress better
You recover faster from both workouts and life events
Your heart rate variability (HRV) tends to improve (a marker of adaptability and nervous system health)
Protective Effects of High CRF
Lifespan extension: A 2018 JAMA study found that higher CRF is associated with significantly lower risk of all-cause mortality, with no upper limit of benefit.
Reduced cardiovascular risk: Lower risk of heart disease, stroke, hypertension.
Improved metabolic health: CRF improves insulin sensitivity and blood sugar regulation.
Brain benefits: Better mood, memory, and protection against cognitive decline.
Protective effect across BMI categories: The “fit but fat” phenomenon – CRF can partially offset risks associated with higher body fat.
Consequences of Low CRF
Low CRF doesn’t just make life harder – it makes it shorter.
Increased mortality risk: Low CRF is as deadly as smoking, diabetes, or hypertension.
Fatigue and poor recovery: Less energy for daily life, workouts, or stress resilience.
Higher disease burden: Increased risk of cardiovascular, metabolic, and neurodegenerative diseases.
Faster aging curve: Mitochondrial decline, reduced capacity to handle physical and psychological stress.
How to Improve CRF
First and foremost, Get Moving! While there is more nuance to it than that, movement is the foundation of good CRF. The best part is it doesn’t matter how you do it – you can walk, hike, bike, run, row, paddle, swim, dance, jump rope, or play sports. The list goes on and on. The options for expanding CRF are vast and if you explore enough, you will likely find a few that you enjoy. Movement and expressing what our bodies are capable of can be some of the greatest joys in life, not only can it be fun, it can be really good for us too!