Healthy Aging

What Lifestyle Changes Improve Longevity?

Lifestyle changes can improve your health and lower your risk for many chronic diseases. In these programs, you'll identify which changes are most important to your goals and desired outcomes, and start building new healthy habits into your daily life.

Any lifestyle changes should be made in combination with, not as a replacement for, any medications, procedures, or guidance from your medical professionals. We aim to help you implement the changes recommended by your doctor.

Together, we'll focus primarily on behavioral changes in the five pillars of healthy aging. Just as your body is a collection of many systems, these categories of behaviors are interconnected. Improving one creates a snowball effect that makes it easier to improve others.

• Maximize nutrient-dense foods

• Prioritize fruits, vegetables, and whole grains

• Opt for lean proteins such as legumes, soy, and fish

• Choose healthy fats; avoid saturated and trans fats

• Limit red meat, added sugars and ultra-processed foods

• Aim for 150 minutes per week of moderate-intensity physical activity such as walking, dancing, or bike riding

• Do muscle-strengthening activities 2 days per week

• Maintain or improve your flexibility

• Practice balance activities

• Maintain a consistent sleep schedule

• Turn off electronics 30 minutes before bedtime

• Limit caffeine to mornings

• Avoid alcohol close to bedtime

• Aim for 7-8 hours per night

• Identify and practice relaxing activities

• Unwind with meditation, yoga, or deep breathing

• Keep a journal

• Be mindful of time spent on news or social media

• Share your feelings with others

• Prioritize relationships with your loved ones

• Find ways to stay involved in your neighborhood or community

• Join groups with shared interests

• Volunteer with an organization, school, church, or interest group

• Provide help and support to others

Healthy Aging Programs

Healthy Aging Kick-Start

Length: 1 month

Price: $299

Includes:
Introductory call (60 min)
8 check-ins (20 mins, 2xs/week)
Unlimited text/email support

Healthy Aging Silver

Healthy Aging Gold

Length: 3 months

Price: $649

Includes:
Introductory call (60 min)
12 check-ins (20 mins, weekly)
2 deep-dive sessions (60 min each)
Unlimited text/email support

Length: 6 months

Price: $199/mo
(*10% off if paid in single payment of $1075)

Includes:
Introductory call (60 min)
24 check-ins (20 mins, weekly)
3 deep-dive sessions (60 min each)
Unlimited text/email support

Change Is Hard. We Can Help.

Our health coaches can help you integrate healthy habits into your life, focusing on the changes most important to you. Our philosophy is that true lifestyle changes must be enjoyable and sustainable, not overly restrictive.

This program includes the following components.

One-on-One Check-ins

You'll work with your coach in weekly* 20 minute sessions either by video call or phone call. A typical session will involve you setting one or more goals for the upcoming week and talking through factors that could help or hinder you. These smaller weekly goals will build to your longer-term objectives. We may also cover educational topics in these sessions.

*1 month kick-start program includes twice-weekly check-ins.

Unlimited Text & Email Support

You'll have direct contact information for your coach so you can reach out any time between appointments with questions or updates. We'll respond within 24 hours.

Introductory Sessions

In your longer initial session, we'll discuss your history - what brings you here, what has worked or not worked in the past, and why now. You'll clearly define your longer-term goals and objectives.

Deep-Dive Sessions*

In each longer 60 minute session, we'll focus on a specific topic of your choice. Options include reading nutrition labels, grocery shopping (for local NC clients), cooking/meal prep, resistance training or other exercise programming, nutrition education, whole-food plant-based diets, and anti-inflammatory diets. Additional topics can be covered upon request.

*Deep-dive sessions included in silver and gold programs only.

Frequently asked questions

What kind of changes will you make me do?

We won't make you do anything! All changes will be driven by you, your needs, and your interests, though we can provide options if you're feeling unsure. In general, we'll review your doctor's recommendations and/or CDC-recommended lifestyle factors, then identify the biggest problem areas for you, whether that's nutrition, exercise, sleep, etc. We'll work together to identify meaningful changes to improve those.

What technology do you use for the check-ins?

We use Zoom for our regular video check-ins. If it's more convenient for you, we can use alternate technologies such as FaceTime or Google Meet. All these options are free to use. We prefer video calls, but phone calls are also an option.

Does this program replace my doctor's visits/medication?

No! Maintaining your regular visits with your doctors and following their instructions is critically important to your health. Doctors frequently recommend lifestyle changes to their patients, but often don't have adequate time during appointments to help you understand how to turn those recommendations into regular habits. That's where we come in.

Can my partner join my check-in? Is that extra?

Getting your partner or family member involved can be a great way to help support your behavioral change goals. We may ask for some private sessions, but in general, your partner is welcome to participate in whatever way you feel comfortable, including joining your weekly check-ins. As long as we're focusing on your personal goals and progress, there's no additional fee for a second person to participate to support you. If you are setting nutrition goals and your partner cooks, we highly recommend they join your sessions so you can plan together.

Do I have to join a gym?

No! A gym can be a great option if you choose to set exercise goals, but is not necessary. Our health coaches are certified personal trainers who can help you find free or low-cost options that you can do outside or at home if you don't want to join a gym. Walking for 30 minutes or more every day is one of the easiest and best options for supporting your health and longevity, and it's 100% free!

How long will I need coaching?

Creating new habits can be a challenge. Our goal is for you to feel comfortable managing your own healthy lifestyle as soon as possible, but that timeframe varies by person. Throughout the program, you'll see how small changes can build on each other over time, make real progress toward your long-term goals, and get the resources you need to be successful after you've finished your time with us.

Register Now

Let's get started! Fill out this form and we'll contact you to schedule your first session. We're excited to work with you.

Program

Healthy Aging

Length

1, 3, or 6 month options

Price

Starting at $299

Option to add months starting at $249/month with discounts for longer-term contracts

Not ready to commit?

No problem! If you have questions, please schedule a call with us to discuss.

References
Healthy Aging at Any Age: US Centers for Disease Control & Prevention, https://www.cdc.gov/healthy-aging/about/index.html
Improving Social Connectedness: US Centers for Disease Control & Prevention, https://www.cdc.gov/social-connectedness/improving/index.html