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  1. K

    Low Back Pain: Do You Suffer From the Bobblehead Doll Effect?

    Reading Time: 6 minutes The American Chiropractic Association estimates 31 million Americans will suffer from back pain in their lives. An alarming statistic that tells us back pain is a mainstay in American culture. We all have it, share it, and without talking much about it, are looking to...
  2. K

    The Importance of “Whole” in Your Whole Life (Challenge)

    Reading Time: 5 minutes In the early 2000s, the pomegranate was the new super food. This antioxidant-rich miracle fruit was said to improve cardiovascular health, fight prostate cancer, and prevent Alzheimer’s disease. Soon, the refrigerators of most health-conscious people contained POM...
  3. K

    Why It’s Okay to Eat All the Halloween Candy

    Reading Time: 7 minutes Today, I’m going to let you off the hook. (Sort of.) And just in time to shove a bunch of Halloween candy into your mouth. (Maybe.) The holidays are coming up, and with them, a seemingly endless stream of parties. First it’s Halloween, then Thanksgiving, and then things...
  4. K

    How to Play the Whole Life Challenge When You’re Sick

    Reading Time: 7 minutes It’s easy to stay on track when things are going well. When life is predictable, there’s time to plan meals, exercise, meditate, and get enough sleep. Unfortunately, life is rarely predictable. Even if your sleep, nutrition, and exercise are on point, you might get sick...
  5. K

    5 Unexpected Ways to Achieve the Benefits of Mindfulness

    Reading Time: 7 minutes I have always hated yoga. Don’t get me wrong, I appreciate that it could help me with nagging hip pain and do wonders for my general state of mind. But I have found every single second I have spent practicing it to be excruciating. My body aches and complains of...
  6. K

    How to Make Health a Year-Round Lifestyle (and Still Enjoy Holiday Dinners)

    Reading Time: 7 minutes Parents and their children are constantly on the go with work, school, after-school programs, sports, and other activities. You come home after working long hours, you help your kids with their homework, and then you cook, clean, and prepare the house for the next day...
  7. K

    How to Find Peace and Beauty: Find Your Spot

    Reading Time: 7 minutes Remember when we were kids? You know, when you and your friends were out playing and you always ended up at so-and-so’s house, or in your best friend’s back yard, or maybe a simple place out in the trees behind where you lived. These places we gravitated toward not only...
  8. K

    Sleep Supplements: Boom or Bust?

    Reading Time: 4 minutes In 2025, sleep supplements are everywhere—gummies, powders, capsules, you name it. Why? Our sleep habits stink, and it’s not just making us tired. Walk into any store or scroll online, and you’ll see shelves bursting with melatonin, magnesium, and a wave of newer sleep...
  9. K

    Running on Empty: To Exercise or Not to Exercise When You Don’t Get Enough Sleep

    Reading Time: 6 minutes Sleep and exercise are two pillars of a healthy lifestyle, but what happens when they clash? If you’ve ever tossed and turned all night only to wake up groggy and wonder whether you should still hit the gym, you’re not alone. The question of whether to exercise when you...
  10. K

    High-Intensity Interval Training (HIIT) for Busy Schedules: The Ultimate Guide for Professionals

    Reading Time: 6 minutes Are you juggling a demanding career, family responsibilities, and the desire to stay fit? If you’re past your 20s with a low to moderate fitness level, High-Intensity Interval Training (HIIT) could be your game-changer. This time-efficient workout method delivers maximum...
  11. K

    Mental Health and Nutrition: How Diet Impacts Mood, Anxiety, and Cognitive Function

    Reading Time: 6 minutes As you navigate your 30s, 40s, and beyond, balancing career, family, and personal goals can strain your mental health. Stress, anxiety, or brain fog often creep in, impacting your daily life. What if your diet could help you feel calmer, sharper, and more resilient...
  12. K

    The Role of Hydration in Mental Health and Cognitive Performance

    Reading Time: 6 minutes Water is the essence of life, making up about 60% of the human body and driving nearly every physiological process. While hydration is often linked to physical health—supporting muscle function, digestion, and temperature regulation—its impact on mental health and...
  13. K

    Mobility vs. Flexibility: The Ultimate Guide to Staying Active and Independent as You Age

    Reading Time: 6 minutes As we age, maintaining physical health becomes a cornerstone of a vibrant, independent life. While flexibility often takes center stage in fitness discussions, mobility—a broader, more functional concept—deserves the spotlight. Mobility encompasses not just flexibility...
  14. K

    How Small Habits Rewrote My Life: A Journey Beyond the Gym

    Reading Time: 6 minutes I used to think health was about hitting the gym hard, eating kale salads, and tracking my sleep like a scientist. I’d scroll through fitness blogs on sites like Whole Life Challenge, nodding at the advice—move more, sleep better, eat clean. It all made sense, but it felt...
  15. K

    Healthcare is broken (and how to fix it)

    Reading Time: 4 minutesThe rapidly declining state of healthcare. I can’t check the news or open social media these days without someone is talking about the cost of health insurance and the cost of healthcare. It all costs way too much and insurance covers way too little. For a normal person...
  16. K

    How To Make Hydration (And Other Habits) Part Of Your Daily Routine, Even After The Challenge Ends

    Reading Time: 3 minutes As we approach the end of the Summer Whole Life Challenge, you may be thinking about how you’re going to maintain some of the new habits and behaviors that have started to become a part of your daily life. The Challenge is a particular time when being focused and...
  17. K

    How to Use the “Minimum Effective Dose” Concept to Get Results

    Reading Time: 4 minutes You’ve probably heard the phrase “minimum effective dose” before, usually in the context of how much of a certain prescription you should take to get the job done. Taking too little won’t help the problem, but taking too much could cause unwanted side effects. So the...
  18. K

    7 Ways the Whole Life Challenge Can Reduce Stress and Build Resilience

    Reading Time: 6 minutes “I’m stressed.” For most of us, stress was something that used to just come and go. We expected a certain amount of it as a part of life, and didn’t really worry too much when we had our fair share. These days, it seems like just waking up each day, we’re bound to be...
  19. K

    The 5 Things You Need for a Healthy Day

    Reading Time: 6 minutes There’s almost nothing more important in our lives than having a degree of stability. Most of the time it’s easy to take for granted. Like the electricity or hot water in your house, you rarely think about it until it disappears. Stability is held in place both by our...
  20. K

    Your Personal Energy Plan: How to Protect, Manage, and Boost It

    Reading Time: 6 minutes If I asked how your personal energy levels are right now, what would you say? Most people tend to respond with words like tired, sluggish, or drained to explain their current physical state. If I then asked how you’d increase those levels, what would you say? Most people...

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