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Paleo Nutrition Seminars, CrossFit Nutrition, and the Original Whole30 Program

Learn about the 9 factors of optimal health from Dallas & Melissa Hartwig, creators of the popular Whole30 program.

Why 9 Factors Became the 4 Keys

4 Keys to Living Better

A lot has changed since we launched the Whole9 in 2009 — a lot. For one, I've moved on from Whole30 to my own exploration of living well, started the More Social Less Media Program, and am writing a new book that releases in early 2020. I've also simplified the 9 Factors into 4 Keys. The 9 Factors were really good, and if you addressed them all, you’re likely in a good spot as far as your health was concerned. But there were always questions like why 9 and not 10? Why not remove the one … [Read more...]

8 Ways to Add Movement to Daily Life

Movement Daily

Whole9 guest post by Coach Rut, who has over a quarter century of fitness coaching experience and holds academic degrees in biology and physical education, and Master’s degrees in exercise physiology and sports biomechanics. If you read the reports and the statistics, most people aren’t really getting more fit or any healthier. On my 5:00 a.m. commute to work, I pass four big chain pharmacies, all with a waiting line at the druggist counter. In spite of even more evidence pointing to … [Read more...]

How Intentional Personal Growth Affected My Habit Changes

Personal Growth

A Whole9 guest post by Kate Galliett, creator of Fit for Real Life and The Unbreakable Body, an online strength and mobility program If you want to create a habit change in your life that sticks, one crucial element is the belief that you can do it.  But what is “believing in yourself”? You can’t measure it. You can’t see it. There aren’t foods or supplements that give you more of it. Evolving your Self, or ‘personal growth’ as it’s called as one of the 9 factors here at Whole9, is virtually … [Read more...]

Teenagers, Sleep and Mental Health

Teenagers and Sleep

A Whole9 guest post by Emily Deans M.D., a board certified psychiatrist with a practice in Massachusetts who teaches psychiatry at Harvard Medical School One of the reasons mental health problems can be so difficult and debilitating is that they tend to start when someone is quite young. Adolescence is a key developmental stage of the brain, which is not fully “adult” until the early 20s. Babies, children, and adolescents of all species need more sleep than their adult counterparts, mostly … [Read more...]

I Move, Therefore I Am

Healthy Movement at Whole9life.com

A Whole9 guest post by James Murphy, amateur-adventurer and curious thinker, currently living in New Zealand. It’s impossible to talk about health without discussing movement and the increasingly common sedentary behaviour of our species.  Most of us are not really moving a whole lot during the day. How closely does this resemble your daily routine? You lay down to sleep. You sit down for breakfast. You sit down in your car to commute to work where you again sit down for most of the day. … [Read more...]

The Benefits of High Intensity Training

Benefits of HIIT

A Whole9 guest post by Peter Hirsh, a nationally certified personal trainer and kettlebell instructor who has been teaching and training with kettlebells for over ten years Most people like to get their heart rate up when they exercise, and doing so brings about tremendous benefits. In many traditional gyms, an abundance of seated weight lifting machines and exercises has increased the demand for equipment dedicated to cardiovascular exercise. When you sit down to lift weights, the overall … [Read more...]

Slug, Striver or Integrator: Where Are You?

Coach Rut

Whole9 guest post by Coach Rut, who has over a quarter century of fitness coaching experience and holds academic degrees in biology and physical education, and Master’s degrees in exercise physiology and sports biomechanics. Today I would like to put you in a box. As a fitness coach, I like to put you in a particular place on my fitness continuum. By placing you in a particular place on my continuum, I can do a better job of assisting your progress. I don’t ask too much at the wrong time and … [Read more...]

From Exhaustion to Energy with Whole9life

Personal Growth at Whole9life.com

Whole9 guest post by Hala Saleh, an entrepreneur who changed her life by starting with the food on her plate... and then continued experiencing the benefits of lifestyle improvement with our 9 factors. In the summer of 2011, I had my second child. As with my first bundle of joy, I was immediately smitten, infatuated, and wrapped around his perfect, tiny little pinky finger. Over the next few weeks, I wanted to spend every waking moment with my angel, and could think of nothing else but the … [Read more...]

5 Ways to Cultivate Meaningful Human Connection

human connection

A Whole9 guest post by Kate Galliett, creator of Fit for Real Life and The Unbreakable Body, an online strength and mobility program One hundred and fifty. Dunbar’s Number. Named after British anthropologist, Robin Dunbar, 150 is the suggested cognitive limit to the number of people with whom one can maintain stable social relationships. These are relationships in which an individual knows who each person is and how each person relates to every other person. Compare the number 150 to how … [Read more...]

When the Goldilocks Zone Isn’t ‘Just Right’

Whole9life.com

by Jamie Scott, of Whole9 South Pacific, who thinks you should come to New Zealand this October. Goldilocks first tried Baby Bear's training programme, but it was far too easy and Goldilocks was easily bored. So next she tried Papa Bear's training programme and ‘oof’… it was way too hard. Finally she settled on Mama Bear's programme and BOOM, she eventually blew herself to bits because she spent too much time training in ‘no man’s land’. Punch line first… Performance in intense exercise … [Read more...]

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