Ever question your self-worth? How do we even put a value on a human life? Our personal sense of value changes throughout life. Much of the determination is based upon what someone values about themselves and the world around them. As children we are given our sense of value with attention. Attention is the currency of love. Connected, unconditional attention holding the highest value. As we grow older our sense of value comes through achievement. However, we achieve in order to get the attention of others. Whether it’s material goods, social standing or any other achievement oriented activity in life attention remains the most accepted payment for value.

Yet, with this orientation in mind are we left to believe that our value is only as good as our latest effort? When do you suppose you will be good enough? The society we built was established on a transactional nature. I do this, I get that. You do this, you get that. Always looking to a future in order to feel self-worth. Hence, the term “the rat race.” A great system that supported humanity until this point, yet it could use some modifications. Health and wellness is often sacrificed in the chase for personal acknowledgement through achievement. This approach to life leaves an unfulfilled need at each destination point along the journey.

What do you think is meant by life is a journey, not a destination. Expand your awareness for just one moment. When we set goals, we aim energy and effort towards achievement. There are some in society that have grown a self-disciplined mental muscle which makes achievement much easier. Some are not. Good, bad, who knows. High achievers know that once you get started on the hunt for success it is very difficult to hop off that train. Dopamine is the molecule of more always upping the ante with each goal met. Raising the bar becomes the only choice, narrowing the view to the goal, missing the journey along the way. Not to mention encountering disease along the way.

When asked what surprised him most about humanity, he said: “Man. Because he sacrifices his health in order to make money. Then he sacrifices money to recuperate his health. And then he is so anxious about the future that he does not enjoy the present.” I believe him to be correct when considering my own relationship with achievement. Always looking ahead, missing the present which is the gift of life. It is this gift of being present with what is that we side step during the journey to a goal. By focusing on the present we can each begin practicing a novel way of existing in the world. By bringing curious attention to what the present moment offers, we can connect daily with our internal sense of value.

This approach relieves each of the need to experience external validation for our efforts. When we rely on external validation from others we become slaves to what we achieve. Without achievement there is no validation. However, when present with the moment one can focus unconditional love through consistent effort which enhances our self-belief. Self-belief or self-trust is developed on the journey not the destination. With each step taken in the direction of a goal, one begins trusting in the process knowing goal attainment is simply a by-product of daily effort.

Building self-worth is a journey deeply rooted in developing self-belief, and this belief is developed through the acknowledgement of consistent effort towards a process-oriented approach to life. When we shift our focus from purely achieving outcomes to embracing the daily process, we begin to recognize the value in our efforts, regardless of results. It's in these small, daily actions that we build a foundation of self-trust, knowing that we are capable of facing challenges and progressing, one step at a time.

Achievement then becomes a natural byproduct of this consistent effort. Instead of striving for external validation or the next big success, we start to see the value in the journey itself. Each day’s effort, no matter how small, adds to our self-belief. Over time, this accumulation of consistent action leads to a stronger sense of self-worth. We begin to understand that our value isn’t tied to the end goal but to the resilience and dedication we show in the process. Now that’s value based living. A transaction with the present moment. Best effort rewarded with self-trust.

This approach also frees us from the endless cycle of chasing external validation. When we’re process-oriented, we’re less concerned with others’ opinions and more focused on our own effort and growth. We start to see that true achievement is less about the accolades and more about the quiet confidence that comes from knowing we’ve put in the work. This shift in mindset allows us to appreciate our progress and find fulfillment in the everyday moments. The simple things in life. Like the fact that we have this playground called Earth we get to live on. What a gift!

By focusing on the process, we build a more sustainable sense of self-worth. The highs and lows of achievement become less extreme because we’re no longer riding the emotional roller coaster of success and failure. Instead, we find a steady sense of value in the consistent actions we take, which helps to create a more balanced and resilient mindset. This resilience, in turn, empowers us to take on new challenges with confidence, knowing that our self-worth isn’t at stake. If an outcome is not favorable, we can then examine the process we choose and make the necessary changes to enhance the next step in the journey.

In the end, developing self-belief through consistent effort towards a process-oriented approach allows us to live a more fulfilling life. Satisfied that we have committed to being our best in each moment bringing love to what we do. This makes love a practice expanding our awareness for what love truly is. We can begin to see ourselves through the loving eyes of the present moment where we are enough. We begin to see that our worth is inherent, not something that can be measured by external achievements. This realization brings a sense of peace and contentment, allowing us to enjoy the journey of life, knowing that each step we take is a testament to our strength and value. 

Learn to love every step of the journey of life and I promise you will attain all the success you could ever ask for. 

When will we learn? Buddha said all of life is suffering. What do you suppose he meant by this? I believe he meant that humanity has been on a cycle of suffering since we were created or fell out of the trees. Suffering is synonymous with existence. It is truly when we dig in and find out what we are capable of. Our ancestors lived a time unlike ours where survival was the priority. Suffering was different then. Judgment was a life or death necessity. Somehow with the power of our magnificent brains we were able to rise above becoming the dominant species on Earth. Was it all done to suffer or to prosper?

My life has been marvelous. Born of two Cuban immigrants, my brother and I were taught to appreciate the fruits of this great nation. Opportunity abounds given the circumstance they fled from. Their ultimate sacrifice, measured by all they left behind to provide us the greatest opportunity in life. Growing up with enough, we spent most of our time outside enjoying our freedom. Although suffering was evident around us, we focused on the beauty of just being. Like us, many others in our generation lived in a time of relative peace and safety foreign to our country these days. 

Over the past 50 years many changes have come about. The great times have given way to some of the most tumultuous times in America. Separated mainly by labels, as a society we are growing more apart than together. This division is reminiscent of the fall of empires of old, where internal fragmentation and the inability to unite under common values led to their decline.

Throughout history, the rise and fall of empires have often been marked by periods of unity followed by fragmentation. In modern times, the proliferation of labels either political, social, cultural or ideological have created divisiveness. When individuals and groups focus more on their differences than their commonalities, it can lead to social fragmentation, much like what has been seen in historical empires that eventually collapsed. 

In the attached article, it is described that the average empire’s life expectancy is 250 years. The US declared independence on July 4, 1776. By my calculations that brings us to 248 years. In just two years, our republic could be extinct like many other empires before us. Yet, intuitively I do not believe this to be true. If there is anything the history books have taught me is that when placed in a corner we are a people willing to unite under a common cause worth defending. 

Regardless, of your view of the freedoms we possess in this country I can assure you they are much greater than those seen in Cuba at the time of my parent’s migration. Not to mention the lack of freedom that exists today. Our republic was created under fire and suffering in the name of freedom. It is this very freedom that can be the common cause that unites us. The freedom to love ourselves by practicing health measures to restore our nation’s well-being. It all begins with a dream and culminates with the practice to heal from within. Within our internal borders we must find health in order to come together so that we may continue to enjoy freedom for generations to come. 

At the heart of this healing lies a multi-dimensional approach to health. True wellness is not a one-dimensional endeavor; it requires the integration of physical, mental, and spiritual health. This comprehensive approach operates under the concept of the aggregation of marginal gains. By making small, incremental improvements across various aspects of health dimensions, we can gradually lift our overall health and well-being.

Physical health is the foundation upon which we build our lives. By focusing on nutrient-dense foods, regular movement, and adequate rest, we lay the groundwork for a healthy body. But this is only the beginning. Mental health is equally important. Practices such as mindfulness, mindset mastery, and continuous learning help to keep our minds sharp and resilient. Spiritual health, often overlooked, provides us with a sense of purpose and connection to something greater than ourselves. It is through spiritual practices that we find the strength to endure and thrive. It is, in fact, spiritual health that afforded the Roman Empire their long 1,000 year existence. 

Breathwork is a powerful tool that ties these aspects together, helping us achieve a state of flow with life's events. By practicing controlled breathing techniques, we can reduce stress, increase our mental clarity, and enhance our emotional well-being. Breathwork allows us to tap into the parasympathetic nervous system, promoting relaxation and balance. This simple yet profound practice can be incorporated into our daily routine, acting as a bridge between our physical, mental, and spiritual health.

Character development is another crucial element of this multi-dimensional approach. Building strong character traits such as resilience, understanding, and integrity allow us the opportunity to take on life’s challenges. By cultivating these qualities, we can improve our relationships, make better decisions, and contribute positively to society. Character development involves continuous self-reflection and a commitment to personal growth, ensuring that we remain aligned with our values and purpose. 

By embracing this multi-dimensional approach, we can create healthy networks within society that come together to solve the differences between us. When we focus on improving our own health and well-being, we become more compassionate, understanding, and willing to collaborate with others. This, in turn, fosters a sense of community and unity, helping to bridge the divides that separate us.

The practice of mindfulness, coupled with breathwork, can also enhance our character development. Mindfulness encourages us to be present in the moment, aware of our thoughts and feelings without judgment. This heightened awareness allows us to respond to situations with greater clarity and compassion. When combined with breathwork, mindfulness can deepen our connection to ourselves and others, developing a sense of inner peace and harmony.

The aggregation of marginal gains emphasizes the importance of small, consistent efforts in all areas of our lives. By making incremental improvements in our physical health, mental well-being, spiritual practices, breathwork, and character development, we can achieve profound transformations over time. This holistic approach ensures that we are continually growing and evolving, becoming the best versions of ourselves.

Change begins with each of us. By prioritizing our health and well-being through a holistic approach, we can create a ripple effect that extends beyond our individual lives. This ripple can inspire others to embark on their own journeys of self-improvement, leading to a healthier, more united society. As we heal ourselves, we heal our communities, and ultimately, we heal our world. Let us embrace the challenge of change, embracing discomfort while working together to build a brighter, more connected future for all. 

P.S.

I get it. This all sounds great but what about the power hungry? How will we deal with them? Power to the People

The Lifespan of Empires.

http://dx.doi.org/10.1080/01615440.2011.577733

How are we going to deal with power in an uncertain future? Power has become synonymous with money in modern society. Reminds me of the main character in the movie Scarface, who said “first you get the money, then you get the power, then you get the woman.” The movie depicts the rise and fall of a Cuban immigrant arriving in the US in the 1980’s. An example of how power corrupts the human mind. A modern day example of a problem plaguing humanity since the dawn of time.

The rise and fall of empires have always been closely tied to their management of power and resources. The Egyptians, Greeks, and Romans each offer valuable lessons in how societies can flourish or decline based on their governance, economic systems, and social structures. In the present day, as we face unprecedented challenges, we can draw parallels to these ancient civilizations and explore modern solutions such as cryptocurrency to address current issues, such as the dilution of the dollar. Furthermore, integrating multidimensional health programs across the United States can create connections and improve well-being, helping to prevent the power struggles that often lead to societal decline.

The ancient Egyptians, known for their remarkable achievements in architecture, art, and governance, sustained a powerful empire for millennia. Their centralized power structure, underpinned by a strong belief in divine kingship, allowed them to build monumental structures like the pyramids and maintain a stable society. However, this same centralized power eventually became a weakness, as it led to rigid social hierarchies and an inability to adapt to changing circumstances. When external pressures and internal strife grew, the once mighty empire began to crumble.

The Greeks, with their city-states like Athens and Sparta, showcased a different approach to power. Their emphasis on democracy, philosophy, and the arts fostered a vibrant and innovative society. However, the Greeks were also prone to infighting and political instability, which ultimately weakened their ability to resist external threats. The Peloponnesian War between Athens and Sparta is a prime example of how internal power struggles can lead to the downfall of even the most advanced civilizations.

The Romans, known for their extensive empire and sophisticated governance, managed to maintain power for centuries through a combination of military might, legal innovation, and cultural integration. The Roman Empire's ability to incorporate diverse peoples and cultures into a cohesive society was key to its longevity. Yet, like the Egyptians and Greeks before them, the Romans eventually succumbed to internal corruption, economic troubles, and external invasions. The dilution of currency and economic mismanagement played significant roles in their decline.

In modern times, the United States and other global powers face challenges that echo those of ancient empires. One significant issue is the dilution of the dollar as the world currency. As the Federal Reserve prints more money to address economic challenges, the value of the dollar diminishes, leading to inflation and economic instability. This situation bears resemblance to the Roman Empire's economic troubles when debasement of currency eroded trust and value.

Cryptocurrency offers a potential solution to this problem by providing a decentralized and transparent financial system. 

Unlike traditional currencies, cryptocurrencies like Bitcoin and Ethereum are not subject to the whims of central banks or governments. Their value is determined by supply and demand, and transactions are recorded on a blockchain, ensuring transparency and security. By adopting cryptocurrency as a check and balance, we can mitigate the risk of currency dilution and create a more stable economic system.

Moreover, cryptocurrency's decentralized nature can reduce the risk of power struggles that often plague centralized systems. By distributing economic power more evenly, we can prevent the concentration of wealth and influence that leads to societal imbalances. This approach aligns with the lessons learned from the fall of ancient empires, where centralized power structures became liabilities over time.

In addition to economic reforms, we must also focus on multi-dimensional health programs to foster a more connected and resilient society. The Egyptians, Greeks, and Romans all placed significant emphasis on physical health, education, and community well-being. By integrating these principles into modern health programs, we can address physical, mental, and spiritual health holistically. This approach not only improves individual well-being but also strengthens social cohesion and reduces the likelihood of power struggles.

For example, incorporating practices like mindfulness, meditation, and physical fitness into community programs can enhance mental and emotional resilience. By promoting nutrient-dense diets and regular physical activity, we can address the root causes of many modern health issues, such as obesity and chronic disease. Adopting holistic measures nationally can eliminate the current healthcare crisis. Considering these holistic measures can resolve 90-95% of chronic disease. It is chronic disease treatment that has the highest price tag in our national budget.

As we implement these multi-dimensional health programs, we create a society that is not only healthier but also more united. When individuals feel connected to their communities and have access to resources that support their well-being, they are less likely to succumb to the divisive forces that lead to power struggles. Instead, they are more inclined to collaborate and work towards common goals, much like the Romans did during their periods of stability and growth.

In conclusion, the lessons from the rise and fall of ancient empires such as the Egyptians, Greeks, and Romans provide valuable insights into the management of power and resources.

By addressing modern challenges like the dilution of the dollar with innovative solutions like cryptocurrency, we can create a more stable and equitable economic system. Furthermore, by embracing multi-dimensional health programs, we can foster a more connected and resilient society, reducing the risk of power struggles and promoting overall well-being. Let us learn from history and build a future where economic stability and holistic health are the foundations of a thriving society.

The time is now. How can we begin bridging the distance between us. Within the same room families are untethering. Is it those damn phones to blame? Is it the constant consumption of media? Or is it the age old generational issue of resistance that continues to surface? I believe it to be a collection of all of it. Genetically, humans are ALL 99.9% the same. Yet, the need to belong to something greater than ourselves can have such a gravitational pull. It’s either become greater as a result of what we collect or become greater as a result of a collective way of being.

In this society of “I”, we are faced with a major conundrum. Are we to continue to rotate as independent planetary bodies collecting matter or will we find something spiritually greater. The experiment of collecting matter to matter has been ongoing for millenia. Civilization after civilization, humans have collected riches from far and wide only to exit stage left with empty hands. Alexander the Great’s example details this best. 

Alexander actually had three wishes at the time of his death based upon three lessons he had learned during his life. First, that his physicians be the only ones to carry his casket to show the world no one can stop death. Second, he asked that the streets of the procession be lined with all of the riches he collected to demonstrate we cannot take riches with us. Lastly, he asked that his hands be left outside of the casket to show we come into the world empty handed and leave in the same way.  

I experienced my own wanting to matter by obtaining matter in life. Raised in a humble setting I was taught the value of hard work. The prize for hard work would be the acquisition of material possessions. The luxuries of life. A very nice house. A nice car. New clothes. Happiness bought. Yet, it was one of the most miserable times in my life. When the financial crisis of 2008 hit all that I had collected was gone. In one failed swoop I had no money, no wife and children living in another home. All that time spent collecting had rendered emptiness. A paradox found. Unfortunately, I did not learn the lesson then. 

I went back to hard work as my process to achieve. This time approaching it with anger and frustration as the fuel for my journey back up the ladder. What I realize now is that desire to achieve is an unquenchable thirst. There exists a network in the brain for achievement. Let’s call it the “pursuit” network. The primary fuel for this network is dopamine, AKA the molecule of more. This is crucial to comprehend. All humans are wired to want more than they like. Scientists have determined that the wanting networks compared to the liking networks in the brain are very disproportionate at a 9:1 ratio. Meaning we fancy the chase much more than possession.

We all have adaptation to blame for this. The double edged sword or paradox of survival if you will. Adaptation to change is what allowed us to survive yet adaptation to material goods begs the novelty of better and bigger goods to feel pleasure. How it works is a steady dose of dopamine is gifted to use each day. A baseline amount for a balanced life. When we pursue we are gifted more dopamine. However, the cells responsible for that extra boost are left emptier of the substances needed to make dopamine. The price is the feeling of emptiness felt temporarily after that which we pursue is achieved. 

If you have ever purchased anything and felt down or perhaps questioned the purchase, this is the root cause of the feeling. This is also known as buyer’s remorse. The anticipation of purchase drives dopamine levels up. The subsequent crash in dopamine levels leaves behind a residual pain to counter the pleasure experienced with the purchase. It is this drive to feel the sensation of dopamine coursing through our veins that is the root cause of addiction. Ever ask a cocaine addict what is felt when the supply is done? Most often the initial thought is how can I get more. 

Granted cocaine, amphetamine and methamphetamine seem to yield the greatest amounts of dopamine. However, to a much lesser degree, nicotine, shopping, playing video games, scrolling social media, sex and food all cause a rise in dopamine. If not moderated all of these behaviors can result in addiction. Consider moderation as a see-saw. Pleasure sits on one end and pain sits on the other. High swings are so typical in society today. Yet, not very many people want to face the pain of recovery. The admission of the escalation of commitment towards a course of pleasure seeking behaviors. 

The escalation of commitment is defined as a human behavior pattern that describes when someone continues to invest in a decision or action despite negative outcomes. This also coincides with the definition of addiction whereby the drug user continues use despite potential harm or negative outcomes. How does this happen? Enter confirmation bias. A cognitive distortion which implies humans will search for evidence that confirms what they believe rather than seek out other possibilities. The egoic brain or analytical mind utilizes this shortcut to prevent the use of more energy in the decision making process. Hence, these energetic shortcuts create a human blind spot. Makes me think of the character Golom in Lord of the Rings. 

On the subject of energy. Consider the see-saw mentioned before to represent a sine wave. A sine wave is a geometric pattern that is usually represented by a wave-like pattern traveling up and down. The wider the wave the lower the frequency of the wave. The narrower the wave the higher the frequency. Wait, why did I just go geometry on you? Stay with me. I promise to close the loop. Emotions are experienced in waves. We tend to prefer the emotions and feelings when they are on the rise in life. Emotions like joy, contentment, peace, excitement, admiration and acceptance all give rise to an enjoyable feeling in the body. While emotions like anger, frustration, disgust, shame and guilt all leave behind a disruptive inner feeling. 

Interestingly, humans learn best when experiencing those not so nice emotions and feelings are present. So if we are constantly in pursuit of pleasure are we missing the lessons of the present moment? I know I was. Repeating the same cycle expecting a different result. The definition of insanity. It was not until I decided to sit in meditation with pain that I discovered my middle way of moderation. My wave-like pattern began to lose the wide edges giving rise to a much more narrow frequency. Meditation and yoga were at the core of this inner revelation. 

Learning to breathe through the discomfort of yoga poses allowed me to learn to breathe through the discomfort of the low points of feeling. The anger and frustration quieted, giving rise to joy, peace and love. Meditation opened my third eye to a world of thoughts of chaos and disarray. An internal world of programmed ways of thinking afforded to me with the best of intentions. I came to embody the concept that the “road to hell is paved with good intentions” in my darkest hour. The lowest feeling frequency sine wave I had ever experienced. A victim of my own doing for not expanding earlier when the lesson was first offered by life. 

I often tell clients “pick your pain or your pain will pick you.” The pain of sitting still offers a reward like no other. The reward of longevity. A paradox I have come to learn is that life is short yet I must make the most out of it. This duality reminds me that while our time is finite, it's also filled with endless possibilities. The fleeting nature of life challenges us to prioritize what truly matters, to embrace each moment with intention and gratitude, and to pursue our passions and dreams without delay. 

A holistic approach to life is about the long game not immediate gratification. Raising my vibration each day means I set a new baseline dopamine level higher than the day before. Avoiding those rapid rises and falls in dopamine and vibration allows my system to slowly adapt to a higher level of conscious behavior. One that embraces a growth mindset to be curious and caring. One that embraces the differences between us as the beauty of being human. One that loves without condition so that I may love myself without condition. This is the best I have felt within my entire life. Hard for me to argue with the way I feel. 

As I continue to thoroughly embrace my journey I am grateful for every present moment experience I have ever had. Good, bad, who knows, as each has helped to sculpt the masterpiece that God intended me to Be. Seek within you the peace and serenity of recovery from the rat race of material possessions valuing your greatest possession, the gift that is your life. In the end, your love for yourself and life will be all that matters. 

Ever get lost in the details? The speed of life is accelerating. With it come the challenges of living a life amidst all of the technological advances of modern living. The beauty of human genius on display in any direction of view. Yet, with all advances comes a price. Generally speaking, as a species we have set our gaze on the need to achieve as a primary mode of internal value. However, what is the cost of such an approach to life?

They say it is difficult to appreciate the sun as a star if you are too close to it. There is a beauty to living that goes far beyond action. Action-oriented behavior dominates the human experience mainly due to a molecule called dopamine. Dopamine has been tagged the molecule of more because it drives the brain's pursuit of rewards, novelty, and the anticipation of future possibilities. Dopamine is responsible for narrowing the view of the human experience. 

The visual system is directly related to pursuit and achievement. When we are focused on cognitive work the parvocellular pathway becomes engaged. This pathway is composed of cells that are highly sensitive to color, texture, and high-resolution details. It processes information more slowly than the magnocellular pathway but provides the fine detail necessary for tasks like reading, recognizing faces, and perceiving color and intricate patterns. 

The magnocellular pathway could be considered the “big picture” view of the visual system. Magnocellular vision refers to a visual processing pathway in the brain that is specialized for detecting motion, depth, and broad outlines rather than fine detail. This pathway, known as the magnocellular pathway, is composed of large cells that respond rapidly to changes in the visual field, making it crucial for perceiving movement and spatial orientation. 

The magnocellular pathway processes information quickly and is less sensitive to color and fine details, which are instead handled by the parvocellular pathway. Magnocellular vision plays a key role in tasks like tracking moving objects, navigating through environments, and detecting changes in the periphery of our visual field. So how can we utilize this pathway to recover between bouts of achievement-oriented behaviors?

It has been documented that Albert Einstein experienced many “eureka moments” when taking his afternoon walk. Turns out that when one is entrenched in the busy work of achievement the neural networks involved can become fatigued from prolonged use. This fatigue occurs as a result of the exhaustion of neurochemistry in the region of use. By taking a moment to “walk away" from the work these areas can receive the critical rest required for recovery. However, there is more. 

When you take a walk, you’re not just giving your overworked neural circuits a break; you’re also activating the magnocellular pathway in a way that allows your brain to shift into a different mode of processing. This mode is less focused on the fine details of a specific task and more attuned to the broader environment. This shift can foster creativity and problem-solving, as it allows your brain to make connections between disparate ideas that might not have been apparent when you were hyper-focused on a single goal.

Walking also engages bilateral brain activity, meaning that both hemispheres of the brain are stimulated. The rhythmic, repetitive movement of walking helps to synchronize the activity of the left and right hemispheres, promoting a state of balance and integration. This can be particularly beneficial after intense cognitive work, which often heavily engages the left hemisphere (responsible for logical thinking, analysis, and detail-oriented tasks). The bilateral stimulation from walking can help “reset” the brain, making it easier to transition back into a more relaxed, creative, and expansive mode of thinking.

In addition to balancing brain activity, walking also promotes the release of certain neurochemicals that are associated with relaxation and well-being. One of the key players here is serotonin, a neurotransmitter that contributes to feelings of happiness and calm. The rhythmic movement of walking, combined with the sensory input from the environment, can increase serotonin levels, helping to counteract the stress and anxiety that often accompany achievement-oriented behaviors. This release of serotonin can make it easier to return to your work with a renewed sense of focus and positivity.

The magnocellular pathway also contributes to the regulation of the autonomic nervous system, which controls the body’s stress response. By engaging in physical activity like walking, you activate the parasympathetic branch of the autonomic nervous system, which is responsible for “rest and digest” functions. This activation helps to counterbalance the sympathetic nervous system’s “fight or flight” response, which is often triggered during periods of intense focus and achievement. The result is a reduction in stress hormones like cortisol and adrenaline, leading to a calmer, more centered state of mind.

Walking in natural environments can amplify these benefits even further. The natural world provides a rich array of stimuli that engage the magnocellular pathway, from the movement of trees in the wind to the play of light and shadow across a landscape. Studies have shown that spending time in nature can significantly reduce stress, lower blood pressure, and improve mood. This phenomenon, known as “biophilia,” suggests that our brains are wired to respond positively to natural environments. By combining walking with exposure to nature, you can enhance the recovery process and promote a deeper sense of relaxation and well-being.

Another important aspect of engaging the magnocellular pathway through walking is the opportunity it provides for mindfulness. As you walk, you can practice being present in the moment, paying attention to the sensations in your body, the sounds around you, and the sights in your periphery. This mindful engagement with your environment can help to quiet the mind, reduce mental chatter, and bring a sense of clarity and focus. Mindfulness has been shown to have numerous benefits for mental health, including reducing anxiety, improving emotional regulation, and enhancing cognitive performance.

Ultimately, the magnocellular pathway offers a way to balance the demands of achievement with the need for recovery. By understanding how this pathway works and incorporating practices like walking into your routine, you can create a more sustainable approach to success. Instead of constantly pushing forward, you can learn to pause, reset, and return to your goals with renewed energy and perspective.

Incorporating regular breaks that engage the magnocellular pathway is not just about improving productivity; it’s about fostering a healthier relationship with achievement. It’s about recognizing the importance of balance in your life—between work and rest, focus and relaxation, striving and being. By embracing this balance, you can achieve your goals without sacrificing your well-being, and ultimately, live a more fulfilled and harmonious life.

Ever wonder why keeping that stubborn weight off is so challenging? There are a multitude of choices when it comes to diets. I have witnessed so many diet fads during my life. I recall the Atkins diet as the first high protein, high fat diet I tried. Effective in the short term however not sustainable. I had many patients try this diet with similar results. Quick weight loss however in most cases a rebound weight gain post diet exceeding the weight loss during the diet. Today, we have so many choices for diets. At QHP, we refer to it as the “nutritional wild west.”

Keto, vegan, vegetarian, paleo, whole 30 all offer initial benefits yet long term sustainability continues to be the issue. Despite having benefits each dietary approach bears significant downsides. Now they all share a common point of interest in recommending minimal, if any, processed foods. I share this common thread with any of the camps supporting their dietary approach. Yet, let’s face it, one very crucial point of discussion is the polarization caused by the online dietary wars. The stance of each camp has contributed to a great deal of confusion for the everyday consumer attempting to improve health. 

My preference is to remain neutral in regard to which approach is best while focusing on the Pareto Principle when it comes to our recommended dietary approach. The Pareto principle states that 80% of results come from 20% of actions taken. The approach we take at QHP is multi-dimensional sparing what we eat as a part of the equation. Operating under the concept of the aggregation of marginal gains, we believe the best results come from stacking habits from multiple domains of health. No single area of HEALTH will accomplish wellness alone. However, when it comes to diet one principle we recommend is nutrient density. 

Nutrient density is a measure of the amount of essential nutrients a food provides relative to the number of calories it contains. Essentially, it refers to how many vitamins, minerals, and other beneficial nutrients (such as fiber and antioxidants) are packed into a given quantity of food compared to its caloric content. Foods that are nutrient-dense provide a high level of nutrients for relatively few calories, making them highly beneficial for maintaining health and preventing disease. Examples of nutrient-dense foods include vegetables, fruits, lean proteins, and whole grains.

Why do we recommend nutrient density? The human body is loaded with feedback loops. Most are considered negative feedback loops. Negative feedback loops exist to maintain a set point or homeostasis. Homeostasis is the body's masterful way of keeping everything in perfect balance, so every system can run smoothly even when life throws its curveballs. For the purpose of this writing let’s call a diet change a curveball. Weight has a set point. Sudden drops signal the start of a negative feedback loop which lowers metabolism in a process known as adaptive thermogenesis. Simultaneously, the body changes the levels of two key hormones, ghrelin and leptin. Coined the ‘hunger hormone” and the sense of feeling full hormone or satiety hormone. 

Increases in ghrelin and decreases in leptin occur in response to a decrease in the amount of nutrient density or energy consumption (calories) according to popular science. Basically, when you diet your body responds by increasing hunger sensation while decreasing the sensation of fullness. All done in the name of a set point or homeostasis. The body is so amazing! This is why a diet rich in processed foods can be so damaging to long term health. By consistently lacking nutrient density these hormones remain in a dysregulated state while the cells in the body scream for nutrition. The elevated ghrelin and decreased leptin induce a free for all eating frenzy which is the likely culprit of unprecedented obesity and type 2,3 Diabetes on a perpetual rise all over the world.  

The human body fights to maintain weight by converting energy in the tissues to fat which is a lighter version of storage than muscle. Consider fat as potential energy waiting to be tapped into while muscle is its metabolically active sibling. The more we challenge muscle the more it asks its sibling for help. Fat contributes the stored energy while muscle tissue is built to withstand the challenges placed on it through consistent movement. Increases in muscle tissue through movement increases metabolism of fat cells producing a change in body composition much more consistent with health and wellness. Strength training is by far the most challenging movement for muscle growth. See the blog titled ‘Challenging movements’ for more on this topic.  

Back to feedback loops. A diet high in processed foods, often low in nutrients, can lead to decreased leptin sensitivity, meaning the brain no longer responds effectively to signals of fullness. This results in persistent hunger and overeating. At the same time, such diets can increase ghrelin levels, exacerbating the drive to consume more food. This imbalance creates a cycle of constant hunger and overconsumption, making weight management incredibly challenging.

Over the long term, this phenomenon can lead to significant weight gain and metabolic issues. The body’s inability to properly regulate hunger and satiety leads to a constant battle with food cravings and poor dietary choices. As you consume more processed foods, the cycle of disrupted hunger signals and nutrient deficiencies continues, reinforcing unhealthy eating patterns and making sustainable weight loss even more elusive.

Hope is not lost, however. By focusing on nutrient-dense foods, you can help restore balance to these hormonal systems. Eating a diet rich in whole, minimally processed foods supports healthy leptin function and can help regulate ghrelin levels. It’s not just about making a temporary change; it’s about building a new, sustainable approach to eating that aligns with your body's needs and supports long-term health.

In essence, the secret to lasting change lies not in fighting against ineffective dietary practices, but in embracing a new, nutrient-dense approach that nourishes both body and mind. This shift can transform not only your relationship with food but also your overall well-being. Let go of the old, build the new, and let hope guide you through this life journey.

I was recently asked, ‘What is the difference between pursuing excellence and perfectionism?’ Pursuing excellence and striving for perfectionism are often confused, yet they represent fundamentally different approaches to achieving goals and personal development. Excellence is about continuous improvement, embracing growth, and celebrating progress. It acknowledges human imperfection and focuses on effort and learning. Perfectionism, on the other hand, is characterized by an unattainable standard of flawlessness, often driven by fear of failure and a desire for external validation. Understanding the distinction between these two mindsets is crucial for maintaining physical, mental, and spiritual health.

Physically, the pursuit of excellence encourages a balanced approach to health and fitness. It motivates individuals to set realistic goals, celebrate small victories, and view setbacks as opportunities for growth. This mindset promotes a sustainable lifestyle, where exercise and healthy eating are seen as part of a lifelong journey rather than a means to an end. Conversely, perfectionism can lead to unhealthy behaviors, such as overtraining, restrictive dieting, and a constant dissatisfaction with one’s body. The relentless pursuit of a “perfect” physique can result in physical burnout, injury, and eating disorders, undermining overall health.

Mentally, the pursuit of excellence fosters resilience and a growth mindset. It encourages individuals to view challenges as learning experiences and to develop a sense of intrinsic motivation. This approach builds self-confidence and reduces the fear of failure, as success is measured by effort and progress rather than an unattainable ideal. Perfectionism, however, is often accompanied by anxiety, stress, and a fear of making mistakes. The pressure to meet unrealistic standards can lead to procrastination, mental fatigue, and a decreased ability to cope with setbacks, ultimately harming mental health.

Spiritually, excellence aligns with principles of self-compassion and mindfulness. It involves accepting one’s imperfections and embracing the journey of self-discovery and personal growth. This mindset encourages individuals to live authentically and to find joy in the process of becoming their best selves. Perfectionism, in contrast, can disconnect individuals from their true selves. The constant striving for an unattainable ideal can create a sense of emptiness and dissatisfaction, as spiritual fulfillment is overshadowed by the need for external validation and approval.

Excellence promotes a holistic approach to personal development, integrating physical, mental, and spiritual health. It recognizes the interconnectedness of these aspects and encourages a balanced, sustainable lifestyle. Perfectionism, however, often isolates these elements, focusing solely on achieving specific outcomes at the expense of overall well-being. This fragmented approach can lead to a sense of imbalance and burnout, as individuals neglect important aspects of their health in the pursuit of perfection.

The pursuit of excellence encourages a positive feedback loop. As individuals achieve their goals, they build confidence and motivation to continue striving for improvement. This cycle of positive reinforcement enhances overall well-being and fosters a sense of fulfillment and purpose. Perfectionism, on the other hand, creates a negative feedback loop. The constant pressure to meet unattainable standards leads to feelings of inadequacy and failure, diminishing self-esteem and motivation. This cycle can be difficult to break and can have lasting effects on mental and physical health.

One of the key differences between excellence and perfectionism is the role of self-compassion. Excellence involves a kind and understanding attitude towards oneself, recognizing that mistakes and setbacks are part of the learning process. This self-compassion fosters resilience and a positive mindset. Perfectionism, however, is often accompanied by self-criticism and harsh judgment. The inability to meet impossible standards can lead to feelings of shame and self-doubt, eroding self-worth and mental health.

Another important distinction is the source of motivation. The pursuit of excellence is driven by intrinsic motivation—a genuine desire to improve and grow. This internal drive fosters a sense of autonomy and fulfillment. Perfectionism, in contrast, is often driven by extrinsic motivation, such as the need for approval or fear of failure. This external pressure can lead to anxiety and a lack of genuine satisfaction, as success is dependent on meeting external expectations rather than personal growth.

In the context of relationships, the pursuit of excellence encourages healthy, supportive interactions. It promotes empathy and understanding, as individuals recognize that everyone is on their own journey of growth. This mindset fosters strong, positive connections and a sense of community. Perfectionism, however, can strain relationships. The unrealistic expectations and constant pressure to achieve can create a competitive, judgmental environment, leading to conflict and isolation.

Ultimately, distinguishing between the pursuit of excellence and perfectionism is crucial for holistic well-being. Embracing excellence allows individuals to live authentically, embrace growth, and find joy in the journey. It fosters a balanced approach to physical, mental, and spiritual health, promoting long-term fulfillment and resilience. Perfectionism, on the other hand, can lead to burnout, anxiety, and a disconnect from one’s true self. By understanding and adopting a mindset of excellence, individuals can cultivate a healthier, more fulfilling approach to personal development and well-being.

How many hours have you spent thinking about the past? I know I have used up many hours of life contemplating days gone by. Only to find I wasted the time. No solution is offered in past events. Only a learning experience if one can gain sufficient awareness. Most of what we remember of the past is what we considered to be a negative event. This is due to the negativity bias we all possess. This dualistic view, Me against Them, of the past prevents access to the lesson offered by the moment. 

Now negative thinking does serve a purpose in our lives. Accepting and embracing negative thoughts can help us avoid unpleasant situations and people, while also providing the space to practice responding rather than reacting. Negative thinking can be a powerful ally affording us the ability to survive in dangerous circumstances. However, negative thinking can become a habit. A habit that can derail our best efforts. 

As we developed the QHP programs, one of the principles we used was the Pareto Principle.

The principle was developed by Italian economist Vilfredo Pareto in 1906 and was dubbed the Pareto Principle by Joseph M. Juran in the 1940s. Pareto observed that the majority of the wealth (80%) was owned by a minority (20%) of the people. According to what Pareto observed, 80% of the land in Italy was owned by 20% of the population. After surveying other countries, he found the same applied abroad. For the most part, the Pareto Principle is an observation that things in life are not always distributed evenly.

The Pareto Principle can be applied in a wide range of areas such as manufacturing, management, and human resources. It suggests that the efforts of 20% of a corporation's staff could drive 80% of the company’s profit. It can also be applied on a personal level. Time management is the most common use of the Pareto Principle in our coaching. That's because most people tend to thinly spread out their time instead of focusing on the most important tasks. In terms of personal time management, 80% of your work-related output could come from only 20% of your time at work. When it comes to health this principle is an excellent guide for how to manage your time. 

Health is a multi-dimensional experience. Mind, body and spirit. The Pareto Principle can be an incredible guide in creating a rough model of an organized life with health at the center. If 20% effort yields 80% of the result, we can then divide the day into blocks. Sleep 8 hours is a non negotiable. That leaves 16 hours of time awake. Dedicating 20% of your day to health related activities would yield 80% of the result. Consistency is crucial. That would be 3.6 hours of time dedicated to healthy activities a day. A sleep ritual is usually an hour long. A morning ritual is 15-30 minutes. There’s one and a half already. Add some form of movement. Gym, yoga, functional training, or any other activity that you can enjoy. There’s an hour there. Meditation 15 minutes. Evening walk after eating for 30 minutes. Daily journal/NSDR another 30 minutes. There you have it. This routine will bring about wellness. Efficient and enriching. 

Now that leaves just under 12.4 hours. This can serve as work, family, and friends' time. By prioritizing these 3.6 hours for health, we set a strong foundation for the remaining hours. This dedicated time ensures we are well-rested, physically active, mentally calm, and nutritionally balanced, providing us with the energy and clarity needed to fully engage in our other activities.

The Pareto Principle helps us focus on what truly matters, ensuring that our time is invested in activities that bring the most significant returns. When we commit to the 20% of our activities that yield 80% of our results, we create a ripple effect throughout our day. For instance, starting the day with a mindful morning routine sets a positive tone, leading to increased productivity and better interactions throughout the day. Similarly, ensuring quality sleep means we wake up refreshed and ready to tackle the day’s challenges with a clear mind and positive attitude.

By embracing this principle, we can transform our approach to health and wellness, making it more efficient and effective. This intentional use of time helps us avoid burnout and ensures we are not merely reacting to the demands of life but proactively creating a lifestyle that supports our well-being. This proactive approach enables us to manage stress more effectively, maintain emotional equilibrium, and nurture meaningful relationships, all of which contribute to a more fulfilling life.

This way, we not only avoid the trap of negative thinking but also actively build a life of balance, fulfillment, and vitality. By focusing on the critical aspects of our health, we cultivate resilience and adaptability, essential traits for navigating life’s ups and downs. Moreover, this structured approach helps us break free from the cycle of negativity by fostering a positive mindset and encouraging self-care. The result is a holistic sense of well-being that permeates every aspect of our lives, allowing us to strive, thrive and flow both personally and professionally.

We have looked at health in the US from the wrong direction. Despite being one the most industrialized countries in the world, we can remain stuck in our ways. Just because it was done a certain way for long doesn’t make it the most advantageous path currently.

Collectively, we are the most medicated US society of all time. Obesity rates have skyrocketed in the past 60 years. According to a paper produced by the CDC, since 1960, the prevalence of adult obesity in the United States has nearly tripled, from 13% in 1960–1962 to 36% during 2009–2010. Currently, obesity rates are reported as high as 42% of adults aged 20 or more.

It doesn’t stop there. There is growing concern about increasing rates of cancer, autoimmune disorders, dementia, heart disease and cerebrovascular disease. If you want a deep dive on this subject read the book Outlive by Peter Attia. All of these conditions are considered chronic diseases. The majority of the prescriptions in the US are written for chronic diseases. It is estimated that 90-95% of chronic disease is preventable. Do you see where I am headed here? 

We are fighting a losing battle creating the greatest debt of all time in recorded US history. Health care accounts for 17% of the US GDP. According to the CDC, 90% of the nation’s $3.8 trillion per year healthcare costs can be attributed to people with chronic diseases and mental health conditions Commentary on Chronic Disease Prevention in 2022. Now since 90-95% of chronic disease is preventable, wouldn’t we be saving a great deal of money teaching people how to care for themselves?

Here is where we come in. At QHP, we developed a process-oriented approach to health care. You see the definition of health care is deliver services to healthy individuals for the sake of maintaining health. What we practice in the US is sick care. We wait for people to get sick to provide care. Hence, we have it backwards. When we began developing our personalized process we used the concept of the aggregation of marginal gains. A concept we learned in the book Atomic Habits by James Clear. The aggregation of marginal gains is a philosophy that suggests that small improvements in many different areas can have a significant impact on the overall performance.

This is why we begin our 24 week process with habit formation. Once you gain the understanding for how to acquire and eliminate habits, the next step is the stacking process. The addition of effective habits over 24 weeks has now yielded superb results with all of our clients. We address breathing dynamics, sleep optimization and nutrition/hydration strategies over the first 8 weeks developing the foundation of physical health. Next, it's all about the mind.  Every client has reflected this to be the most valuable portion of the first 16 weeks. However, one cannot exist without the other. In order, to experience a healthy mind, the physical body must be optimized. 

Spiritual health closes out the journey as we discuss how to flow with the events of life. Here’s the genius section. The present moment is the only reality that exists. Harvard did a study which concluded that we are lost in our minds about life 47% of our lives. This means two ongoing realities. Experience and the narration of experience. Finding flow is all about closing the gap. In my office there’s a reminder sign that reads ‘BE HERE NOW.’ After 51 years of life, I have learned that life is truly a gift. All of it. Judgment of the moment can be the equalizer in realizing the gift in each moment. The spiritually healthy do not judge. Simply accept the present circumstances and find the learning opportunity growing and evolving with time. 

Control the controllables is a statement I share with those I coach quite often. Start by taking inventory of the habits in your life. We suggest you find someone to look up to. Someone you would like to emulate. My guide is the Russell Crowe character in the movie ‘The Gladiator’. Not for the violence. For the man of character and integrity. A man of truth and loyalty. Find someone to fancy. List the effective habits you would need to develop. Also list the ineffective habits you currently possess. Decide on one habit to start and one to eliminate. Be consistent. Hold yourself accountable. Start small and easy building momentum. Realize that health is about the long term game. Sick care is the result of instant gratification. 

Another valuable statement that I commonly use is ‘pick your pain or your pain will pick you.’ Challenge yourself each day to try to do something new or be consistent with something challenging. Leaning into discomfort is the recipe for growth and self-belief. Self-belief or self-trust is the way to success. Now when you sit in your comfort zone, as most that suffer with chronic disease do, the pain finds you. Make sense?

Lastly, what is your purpose in life? Many of us are struggling with this question. Fortunately, I found mine. Since I decided my purpose was to be the healthiest expression of me, I have enjoyed my life tremendously. By learning to care for myself, I have made the greatest investment of all. With each passing day, I feel better in every domain of my existence while balancing every dimension of being. It has been through the aggregation of marginal gains that I have arrived at this place of health and wellness. Each small step has built a path to a more fulfilling and vibrant life, and it is my wish for you to feel this level of contentment.

The journey towards optimal health is not a sprint but a marathon. It demands patience, dedication, and a willingness to embrace change. By focusing on the small, consistent improvements and aligning them with your purpose, you can transform your health and your life. Remember, the power to shape your destiny lies within your daily choices. Choose wisely, cultivate effective habits, and watch as your life improves in every facet. At QHP, we are here to guide and support you every step of the way, ensuring that you too can achieve the highest expression of your health and well-being.

The answer is in the paradox. How could it be, the answer is always right there. They say if you get too close to the sun you can’t appreciate its beauty as a star. Sometimes things are so obvious they are hard to believe. Lao Tzu wrote a book about the middle way. A place of serenity and peace which can only be obtained when we achieve balance between the paradoxes of life.

Let’s start with the word paradox. Paradox is defined as a seemingly absurd or self-contradictory statement. Take, for example, the following paradox. The more you fail, the more likely you are to succeed. No one likes to fail yet we all know facing failure is the way to success. Edison tried well over 1,000 prototypes before getting the lightbulb right. Michael Jordan got cut from his high school team. Success comes from improvement and improvement comes from failure. There’s no shortcut around it.

Consider the emotional paradoxes or extremes. Happiness versus sadness. Joy versus sorrow. Peace versus anger. Calm versus vigilant. Next consider the feelings. Humility versus pride. Forgiveness versus wrath. Admiration versus envy and lastly Generosity versus Greed. I use these to illustrate the extremes of life. The outside edges of our existence. That is different for all of us. Hence, our uniqueness despite being 99.9% genetically identical. Mathematically, all humans are identical. It’s that 0.01% that gives us each the thread of uniqueness.

Our uniqueness lies in our life experience. Our story. Each of us has one. Some of it in darkness yet most of it in the light. Negativity bias is a common lens used by humans to view the world given the abundance of negative inputs streaming into awareness. We tend to over characterize the negative parts of our story. It is a safety thing. Whatever we determine to be unsafe at the time of occurrence is marked by the brain as an unwanted experience. Now there’s a catch. The earlier the age the greater the influence on a process known as neuroplasticity. Consider neuroplasticity as the brain’s book keeper of experience. The greater the unwanted experience the greater the mark left behind on the nervous system. This record keeper uses emotions as the glue to hold the experience as a memory helping us to avoid similar events.

Neuroplasticity is a brain process where chemicals are released in order to adapt to any habit we choose. It is a way of creating efficiencies in the nervous system to manage energy in the body. Each time we perform an action consistently neuroplasticity is in action. First, the chemical release marks the thought process, action or behavior. Then, begins the reorganization of nerve terminals physically connecting new byways while allowing old byways to slowly be pruned away shifting resources to the new action or chosen behavior. Finally, the functional pattern change and habit efficiency improves, meaning the signal for the thought process, action or behavior is traveling faster due to a substance called myelin.

Myelin is a fatty insulator of electrical signaling. With each repetition of whatever thought pattern your attention is consumed by, action that dominates your day, or behavior you continue to repeat, myelin is there to support you in being better at the thought process, action or behavior. Here’s a critical matter to consider. What if the action is one that causes you harm or harm to others? I will refer to harm as physical, emotional, mental, or spiritual. For a while in my life I practiced anger.

At first, shifting this set of programmed behaviors was quite challenging. Yet, starting with the minor annoyances, I found that by not getting upset it became easier to find peace in challenging moments. I now choose to practice being calm, emotionally regulated. In reflection, anger poisoned my body. Adrenaline constantly caused my blood vessels to constrict, robbing non-vital tissues and organs of valuable nutrients. Typically, the skin surface is sacrificed first, hence the aging concerns of the skin. That’s another blog post altogether.

Back to the paradox of life. It was through awareness that I was able to bring about a change from anger reactions to calm responses. Learning to focus my attention on change, I was able to find my middle way between anger and calmness. It was only through the consistent practice of remaining calm when frustration or anger occurred that I was able to find this peaceful place. The answer was so simple. Yet, not easy. This is why most of us struggle with emotional regulation. It is truly a paradox. Neuroscience has shed light on why this is true in human behavior through the discovery of neuroplasticity. The nervous records behavior and what we practice most becomes the most efficient reaction or response. 

My approach now is to take inventory of my habits. Habits can present themselves as actions, thought processes, or behaviors. By approaching habit change from a holistic view, I have learned to balance the chosen habits between the three major pillars: body, mind, and spirit. In other words, physical actions must match mental models of actions reflecting my deepest virtues and values. Then ensure that my actions serve a purpose greater than me, bringing balance to this trilogy, the whole me. I urge you to consider an area of life needing rethinking.

If you are needing more balance, take inventory of your habits. If you are needing a purpose because you are feeling lost, work on your health. By doing so, you are casting votes for a future you. A healthier you is a greater you, would you agree? If so, then this future version can serve as something greater than you today. Find the paradoxes in your life. Need to lose weight, be mindful of your eating habits. Need to feel more rested, be mindful of your sleep habits. Need to feel more emotionally balanced, be mindful of your reactivity. Discover your points of discomfort in life and work out a plan to build self-belief on your path to your very own personal legend.

Use the power of consistency as you fuel the change through neuroplasticity. Allow yourself to expand into the best possible version of you. Rest assured, as the sun rises and sets every day, you too can develop a roadmap with milestones to guide you on your journey.