The 10 Factors of Fulfillment

Fulfillment Framework - Working Document, aka not complete : )

Shared Human Goal: To Live A Fulfilling Life

Fulfillment = Happiness

Happiness = The peace of mind that comes from pursuing meaningful things.

Meaningful Things = Health of Mind, Body and Soul

Health = sum of 10 factors:

1. Genes
2. Environment/exposure to toxins
3. Kinetic/Accidents
4. Age
5. Quality Medical Care
6. Training
7. Eating
8. Sleep
9. Thinking
10. Connection

The last five factors are behavioral = we have control over them

Prescription for Health Behaviors: Train 5-6 days per week. Eat single ingredient foods. Sleep 8 hours. Think about handling hard better. Connect with yourself, nature, and those that make you better.

Train: 5-6 days per week combine weightlifting, bodyweight and cardio with intentional levels of intensity. Build strength with squats, presses and deadlifts. Work on mobility to have no range of motion limitations. Get good at carrying and running.

Eat: Eat foods with single ingredients. Recognize the difference between eating for psychological and physiological reasons. Eat lots of clean protein and vegetables, and avoid ultra processed foods, alcohol, and sweets.

Sleep: Allow yourself a sleep opportunity of at least 8 hours each night. Go to bed and wake up at the same time each day. Create a calming night time routine, and sleep in a dark and cool environment.

Think: When challenged, work on building your character. Own your attention and recognize when your mind is distracted or chattering. Get good at dealing with inconveniences, and practice mindfulness in some way.

Connect: Surround yourself with people who make you better. Know what is important to you and live in alignment with those values. Nurture a few good strong relationships, and get outside preferably into nature.

The deeper dive….

Sick - Well - Fit Nutrition

The concept of "dying from old age" has evolved with advances in medical science and our understanding of human biology. Historically, "old age" was often listed as a cause of death when the specific medical reason was unknown or not well understood. However, in contemporary medicine, death is typically attributed to specific diseases, conditions, or external factors.

In practice, most people die from a variety of specific causes, even if they are elderly. These causes can be categorized into three main groups:

1. Diseases: Chronic diseases such as heart disease, cancer, neurodegenerative diseases (like Alzheimer's), and type 2 diabetes are prevalent causes of death, especially in older adults. As people age, the risk of developing these chronic conditions increases, and they often become the primary cause of mortality.
2. Toxins and Environmental Factors: Long-term exposure to environmental toxins, pollution, and harmful substances can contribute to the development of fatal conditions, such as respiratory diseases and certain cancers. Additionally, lifestyle choices, such as smoking and excessive alcohol consumption, can significantly impact health and longevity.
3. Trauma: Accidents and injuries can also be fatal, particularly for older adults who may have decreased mobility, balance, and bone density. Falls are a common cause of injury-related deaths among the elderly.

While it is less common to list "old age" as the sole cause of death, the aging process itself contributes to the deterioration of bodily systems and increased vulnerability to diseases and health complications. Aging involves the gradual decline in the function of vital organs, the immune system, and cellular repair mechanisms. This decline makes older adults more susceptible to illnesses and less able to recover from health challenges.

Chronic Disease:

6 out of 10 americans currently are living with at least one, and 4 out of 10 have two or more of the big four killers of chronic disease:

1. Cardiovascular disease (heart attack/failure, and stroke)
2. Cancer
3. Neurodegenerative diseases (Alzhiemers, Parkinsons, Dementia)
4. Type 2 diabetes

Cardiovascular disease (CVD) is the leading cause of death globally. Almost twice as much as cancer In 2021, (CVD) accounted for approximately 19.91 million deaths globally, almost double the amount of people that die of cancer worldwide. According to the World Health Organization (WHO) this represents 31% of all global deaths. Cardiovascular disease (CVD) can manifest in various ways, affecting different parts of the cardiovascular system. Here are some common manifestations; Heart Attack (Myocardial Infarction), Stroke, Heart Failure, Arrhythmias, and more.

Cancer is the second leading cause of death worldwide, responsible for about 10 million deaths in 2020 according to the WHO. Lung, colorectal, stomach, and liver cancers are among the most common types contributing to cancer mortality. In the United States, the American Cancer Society estimates that cancer will cause nearly 609,360 deaths in 2024. Early detection and treatment advancements have improved survival rates, but the disease remains a significant health burden.

Neurodegenerative diseases, including Alzheimer’s and Parkinson’s, are major causes of disability and death. Alzheimer’s disease alone affects approximately 50 million people globally, and this number is expected to triple by 2050. The Alzheimer’s Association reports that Alzheimer’s is the sixth leading cause of death in the United States, with over 121,000 deaths annually. These diseases not only impact mortality but also severely affect the quality of life and caregiving burdens.

Type 2 diabetes is a growing epidemic, with the International Diabetes Federation estimating that 463 million adults were living with diabetes in 2019, a number projected to rise to 700 million by 2045. Diabetes is a significant risk factor for other chronic diseases, including heart disease and stroke. The CDC reports that diabetes is the seventh leading cause of death in the United States, contributing to about 87,647 deaths annually.

Nutrition strategies should align with individual goals, as different objectives require specific dietary approaches to be effective. Generally, these goals fall into four main categories: weight loss, muscle gain, athletic performance, and longevity.

1. Weight Loss: A diet focused on weight loss typically involves a caloric deficit, consuming fewer calories than are burned. Emphasis is placed on nutrient-dense foods, high in fiber and protein, to promote satiety and maintain muscle mass while losing fat.
2. Muscle Gain: Building muscle requires a caloric surplus and adequate protein intake to support muscle repair and growth. Consuming protein-rich foods and healthy carbohydrates, along with strength training, is crucial for effective muscle development.
3. Athletic Performance: Athletes need a balanced diet rich in carbohydrates for energy, protein for muscle repair, and fats for overall health. Hydration and timing of meals around training and competitions are also essential to optimize performance and recovery.
4. Longevity: For those focused on longevity, a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats is recommended. Antioxidants, vitamins, and minerals from a varied diet help reduce the risk of chronic diseases and promote overall health and well-being.

“Fame biologist E.O. Wilson developed a theory, called the biophilia hypothesis, which says we have an ingrained call to be in nature, that’s in competition with our evolutionary desire to control our environment. The thinking goes like this: We evolved in nature, and therefore have programmed within our genes a need to be in and connect with nature and living things. If we don’t, we go a little haywire, as if we’re missing a necessary nutrient for our body, mind, and sense of self.” Comfort Crisis, pg 112