Building a Life of Health, Joy, and Longevity

We often hear the phrase "eat whole foods," but how many of us truly embrace it? Unfortunately, in America, especially with kids, this isn’t happening enough. More than two-thirds of children's calories come from ultra-processed foods, and that’s a big problem. A study from France revealed that a 10% increase in highly processed food consumption leads to a 14% increased risk of death. Think about that for a moment—just a 10% uptick in processed food equates to a significant jump in mortality risk.

So how do we move forward? First, get a baseline understanding of your health—like a lipid panel—and see how your body responds to different foods. Some people see their cholesterol spike with meat, while others can eat it all day with no issue. The key is emphasizing whole foods, and I believe that’s something everyone can agree on.

The Origins of mindbodygreen: From Pain to Purpose

Before diving deeper into wellness, let me share how mindbodygreen came to be. Both my wife, Colleen, and I faced health challenges that pushed us to create something meaningful.

Back in 2008-2009, I was running a startup that wasn’t going well. Stress, travel, and an old basketball injury culminated in two extruded discs in my lower back (L4, L5, S1), causing excruciating sciatica. My right leg felt like a lightning rod—I couldn’t walk, and walking is my joy. Missing my daily 10,000 steps made me miserable.

Doctors told me I needed back surgery. After trying injections and other treatments, two different surgeons said the same thing. But surgery success rates aren’t great, so I sought a second opinion. That doctor suggested maybe yoga or therapy but still leaned toward surgery.

Colleen, my then-girlfriend, practiced yoga, so I gave it a shot—just 5 to 10 minutes of restorative yoga morning and evening. Over six months, I healed completely. Yoga, combined with lifestyle changes around sleep, stress, nutrition, and reducing toxins, transformed my health.

Back then, wellness was misunderstood—seen as spa days or something “woo-woo,” not accessible to the masses. I realized true wellness is holistic: mental, physical, spiritual, emotional, and environmental well-being, all intertwined. That’s the foundation of mindbodygreen—one word, not three.

We started mindbodygreen out of our Brooklyn apartment. I went all-in, full-time, without salary for nearly three years, while Colleen and our co-founders balanced day jobs and night work. In 2013, Colleen experienced a life-altering health event—a pulmonary embolism—while at yoga. She was thin, athletic, and didn’t fit the typical profile, but had been on birth control pills for over a decade. This event was a wake-up call.

Her experience highlighted the importance of being the CEO of your own health. Doctors are human and can’t always have all the answers. We must educate ourselves and advocate for our own well-being.

Longevity, Epigenetics, and the Joy of Wellbeing

As we got older and became parents, longevity took on new meaning. My family has a tough history with heart disease and cancer, with my father and grandfathers passing young. But I believe in epigenetics—the idea that lifestyle can turn genes on or off. History stops with me.

Science around longevity has advanced tremendously, but it’s not just about adding years to life (that’s longevity). It’s about healthspan—being healthy, fit, and active for as long as possible. And beyond that, there's joyspan—living those years with happiness, connection, and purpose.

What’s the point of living to 100 if you’re miserable and isolated? That’s why we focus on practical, accessible wellness. Life is busy—work, family, responsibilities. We can get 80% of the benefits with simple, manageable habits that fit into everyday life.

Connection: The Missing Piece in Wellness

The pandemic amplified what was already wrong: the loneliness epidemic. Before COVID, only half of Americans reported meaningful daily face-to-face interactions. Loneliness is as deadly as smoking 15 cigarettes a day and increases your risk of getting sick.

Studies show that good social connections can lower mortality risk by 45%, more than diet or exercise alone. Yet, we struggle with connection. Men, in particular, tend to lose touch with friends as life gets busy. Colleen is better at this than I am, but it’s something I’m actively working on.

The Roseto study from the 1950s shows the power of community. This small town in Pennsylvania had half the heart disease rates of the national average, despite diets high in pasta, meatballs, and wine. Their secret? Strong social bonds, multigenerational living, and frequent celebrations. When community broke down in the 1960s, heart disease rates caught up.

Social Media, Tribalism, and Wellness Extremes

Social media algorithms favor extremes—especially anger. One study found that articles evoking anger are 34% more likely to be widely shared. This drives polarization and tribalism, even in wellness.

People want simple answers: “Eat this,” “Avoid that.” But extreme views drown out balanced, reasonable voices. Nutrition, in particular, is polarizing. Some find healing in restrictive diets, which then become identity markers. Challenging that can provoke defensiveness and anger.

Our advice? Be open to dialogue. What works in your 20s might not in your 40s. Science evolves, and so should you. Be rigid only about being flexible.

Bio-Individuality in Nutrition

Nutrition isn’t one-size-fits-all. For example, two friends of ours, Mark and Rich, both look amazing and feel great. Mark, 69, follows an almost carnivore diet. Rich, 56, is 100% plant-based. They share one thing: they both avoid processed foods and work out regularly.

Processed foods are problematic. Kids consume too many ultra-processed foods, which increase health risks. A study from France showed a 14% increase in mortality risk with just a 10% increase in processed food intake.

We all need to focus on whole foods, but the exact balance of protein, fats, and carbs will vary. Experimentation is key, but it can be scary. Start small, maybe by reducing processed gluten or dairy, and see how your body responds.

Exercise: Walking, Resistance, and Finding Joy

Exercise is another area filled with confusion and extremes. Walking is probably the most underrated activity. Studies show walking 10,000 steps daily cuts dementia risk by 51%, and transport workers who walked had lower heart disease rates than those who sat.

Zone 2 training—exercising at a pace where you can hold a conversation but are slightly out of breath—is powerful. It could be brisk walking or taking the stairs. The main objection is always “I don’t have time,” but even taking the stairs for 30 seconds counts.

Find what brings you joy. Most people quit exercise in January because they start routines they don’t enjoy. Edit your lifestyle; don’t just add more. Resistance training is crucial, especially as we age. Sarcopenia—the loss of muscle and bone density—starts after 40 and affects the majority of people over 60. It leads to falls, fractures, and increased mortality.

I personally noticed muscle loss recently—“old man butt” as I call it—because I stopped resistance training. Since adding squats and bodyweight exercises back, I’ve gained five pounds of lean muscle in 40 days.

Hormesis: The Power of Stressors Like Cold Exposure

Hormesis refers to beneficial stressors that boost health. Intermittent fasting is a popular example. Cold exposure is another, but it’s not for everyone.

Colleen and I don’t particularly enjoy the cold, so we don’t do cold plunges regularly, but the science is solid. Cold exposure can improve brown fat activation, reduce blood pressure, and increase dopamine. You can start small—cold showers for 30-90 seconds are accessible to most.

If it doesn’t bring you joy, don’t force it. There are many ways to gain hormetic benefits. Our book emphasizes joy and sustainability over guilt and shame.

Forever Chemicals and Environmental Toxins

We live in a world full of toxins like PFAS, found in water-resistant coatings, pizza boxes, and microwave popcorn bags. These chemicals have half-lives near 100 years and are everywhere.

Minimizing plastic use, choosing glass containers, reducing food waste, and mindful consumption help. For example, frozen organic vegetables reduce waste and are convenient. Fast fashion is another culprit—it's not just for low-income shoppers but prevalent across income levels. Buying durable, quality clothing that you love and will wear long-term is better than fast, disposable fashion.

We’re not saying to be perfect, but to be thoughtful. Vote with your dollars and time, and make mindful choices.

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