Basic HLTH
Standards for Everyday Living

A Few Words of Advice

Just StartFocus on what you can and will do today. Progress begins with small, consistent actions—build from there.

Commit for LifeShort-term efforts don’t create lasting results. Sustainable change happens one step at a time, not through drastic overhauls.

Shift Your MindsetPrioritize feeling stronger, healthier, and more energized—not just looking a certain way. Let health be the goal, and results will follow.

Get Support & Track Real Progress

True transformation comes from two key pillars: ongoing support and accurate progress tracking. Health coaching provides personalized guidance and accountability, while tools like labs and body scans go beyond the scale.

  • 🍎 Personalized nutrition, fitness & habit coaching
  • 🧠 Break old patterns and stay accountable with 1:1 support
  • 📏 Track changes with Styku 3D scans
  • 🧪 Monitor metabolic health with lab work

📊 Insight: You can gain muscle and lose fat at the same time—your body is changing even if the scale isn’t.

🤝 Support: Schedule a body scan or book a free consultation with our health coach to stay on track.

Foundations Covered — Let’s Get Practical

NUTRITION

Redefine Your Food Environment The Standard American Diet (S.A.D.) is designed for convenience, not health. Shift toward whole, nutrient-dense foods and avoid ultra-processed options whenever possible.
Redefining Your Food Environment
▶ Watch: Redefining Your Food Environment
Prioritize Protein Aim for ~1g per pound of ideal body weight. 1 egg = 6g, 8oz steak = ~50g, 1 chicken breast = ~55g. See our Lifestyle Tips page.
Control Carbohydrates Stick to real, whole foods like fruits and vegetables. Avoid refined, processed carbs. If insulin-resistant or overweight, consider reducing carb intake.
Fuel with Fat Use quality fats from meat, eggs, and dairy to enhance satiety and support metabolic flexibility.
Eat REAL Food Prioritize meat, animal products, fruits, and vegetables. Try HLTH Code Meal Replacement when time is tight.
Hydrate Properly Drink water with electrolytes like Re-Lyte. Avoid soda, juices, and high-sugar smoothies.
Regulate Blood Sugar After Meals A little movement goes a long way. Walk, do squats, or play with your kids after eating.
Give Your Digestive System a Break Fast for at least 12 hours daily. Stop eating by 7 PM. Structure your meals and avoid grazing.

FITNESS

Move Often Find ways to stay active throughout your day—walk, stand more, play, or park farther away.
Build Strength Strength training is essential for longevity, health, and quality of life. Exercise is medicine.
Keep It Simple Focus on Push, Pull, Squat, and Core. Refer to the MTN HLTH Fitness Pyramid.
Prevent Injuries Prioritize movement quality and exercise variety over heavy weights or high intensity to stay active long-term.

SLEEP

Prepare for Sleep Think of sleep as a gentle landing. Create a calming wind-down routine.
Manage Light Exposure Dim lights at night. In the morning, expose yourself to sunlight to wake up your system.
Prioritize Sleep Quality Deep, restorative sleep is more important than total hours.
Be Mindful of Caffeine Delay caffeine 90 minutes after waking. Avoid it within 10 hours of bedtime.
Stick to a Routine Go to bed and wake up at the same time every day to stay aligned with your circadian rhythm.
Limit Alcohol & Sedatives These disrupt your sleep cycles. Sedation is not true sleep.
Start Your Mornings Right Kickstart your day with light, movement, cold exposure, and social interaction to signal wakefulness and set the tone for a productive day.