VITAL Healthy Habits for 2025: A Holistic Path to Wellness
Living a healthy, happy life for the long haul is my hope and north star. As a late-bloomer endurance athlete, personal trainer, and advocate for personal growth and longevity, I’m constantly exploring the latest research on fitness, nutrition, mental health, and community. Over time, it’s become clear that wellness isn’t just about diet and exercise—it’s about creating a harmonious balance of habits that nurture your mind, body, and soul.
With this in mind, I’ve revisited my approach to healthy habits and fitness and nutrition tips, sought input from experts, and updated the VITAL Healthy Habits to reflect a more holistic perspective. We sat down with our nutrition expert, Jill Gulotta, MS, RDN, CDN, MHC-LP, to get her take on the VITAL Healthy Habits for people trying to improve their nutritional health. Jill is Founder of Jill Gulotta Nutrition Therapy, a group counseling practice specializing in disordered eating and eating disorders using a focus on counseling to move away from these behaviors and create a healthy sustainable lifestyle.
At VITAL Ventures, our adventures and training programs center around health, wellness, community, and connection. I’ve learned it’s the daily habits that truly make the difference.
Let’s explore some foundational practices that align with VITAL's pillars to help you thrive!
VITAL HEALTHY HABITS
1. Sleep: The Foundation of Well-Being
Getting 7–9 hours of quality sleep each night sets the stage for everything else according to research from the National Sleep Foundation and the American Academy of Sleep Medicine. Sleep supports recovery, mental clarity, and energy for an active lifestyle. Start by creating a consistent bedtime routine and prioritizing rest.
Need more help with your zzzs? Try these tips from the Sleep Foundation
2. Nutrition and Hydration: Fuel Your Potential
MIX IT UP! Lots of Variety and Color
Stay mindful: Eat to feel satisfied, not stuffed. Aim for 3–6 on the satiety scale. 1 is starving and 10 is over stuffed.
Prioritize nutrients: Include a healthy breakfast, six servings of fruits and veggies, and drink at least 64 ounces of water daily.
Limit indulgences: Avoid desserts, alcohol, and late-night snacking.
Choose whole foods: Steer clear of ingredients like hydrogenated oils.
“Ask yourself, am I physically hungry, or am I eating out of boredom or emotion?”
Jill’s Expert Advice…
1. Tune In to Satiety
Everyone’s hunger and fullness scale is personal. Learn your cues by checking in with yourself before, during, and after meals.
Ask: “Am I physically hungry, or am I eating out of boredom or emotion?”
Eat slowly, pause, and assess fullness regularly to prevent overeating.
Endurance athletes: Stick to a 3–6 satiety range but adjust based on your training demands. Fueling is key. Increased training may shift your hunger cues, so increase calorie intake based upon training demands.
2. Hydration Made Simple
Aim for half your body weight in ounces of water daily, plus 8–12 oz for every hour of exercise.
Example: A 150 lb person exercising for 1 hour needs 83–87 oz of water per day.Adjust/increase hydration as training intensifies, and monitor signs of dehydration, like fatigue or dark urine.
3. Prioritize Fruits and Vegetables
The CDC and WHO recommends targeting 5–10 servings daily, focusing on variety to maximize nutrients so six servings does fall within this range and is an attainable goal.
I also recommend creating variety because different fruits and vegetables offer different nutrients, so the more variety the more nutrients!
Increase intake during intense training to support recovery and energy needs.
Key Choices for Endurance Athletes:
Bananas: Quick energy and potassium to prevent cramps.
Berries: Antioxidants to reduce inflammation from exercise.
Oranges: Vitamin C for immune support and hydration.
Sweet Potatoes: Complex carbs for lasting energy and immune health.
Spinach: Iron and magnesium for oxygen transport and muscle function.
Beets: Boost blood flow and endurance performance.
Broccoli/Cauliflower: Vitamin C and antioxidants for recovery.
Small Changes, Big Impact
These strategies enhance energy, recovery, and performance, empowering you to thrive in training and daily life.These small changes add up to big health benefits, giving you energy to embrace life fully.
3. Fitness and Movement: Build Strength and Stamina
The CDC recommends at least 150 minutes of moderate-intensity activity weekly (i.e. 30 minutes, 5 days/week), plus two muscle-strengthening sessions. Movement can take many forms:
A brisk hike in the woods.
A fun group fitness class.
Training for an adventure with VITAL.
Every step you take builds confidence, resilience, mobility and longevity.
COMMUNITY IS LIFE!
At VITAL, community is at the heart of everything. Connecting with others, whether on a trail or in conversation, strengthens our sense of belonging.
4. Community and Connection: Thrive Together
Loneliness affects millions, yet strong social connections can enhance physical and mental health. Build bonds by:
Spending time with family and friends.
Joining a walking, hiking, or running group.
Volunteering or participating in community events.
Take the “5-for-5 Connection Challenge”. Created by the Surgeon General who is committed to tackling loneliness in the US invites us to reach out to five people for five minutes to nurture relationships.
5. Nature: Recharge and Reset
Time in nature is more than a nice-to-have—it’s a necessity. Studies show that even 50 minutes outdoors can boost mood, memory, and reduce anxiety. Walking in nature can also lower depression risk by 9% with every additional 1,000 steps.
Need ideas? Explore local trails, hike with friends, or simply take a mindful walk in a park. Let the natural world inspire awe and restore your energy.
Brian exploring The Muir Woods National Monument
Your Invitation to Vitality
These habits are simple yet transformative. Start small, stay consistent, and watch how they elevate your wellness journey. Remember, at VITAL Ventures, we’re here to help you discover your potential and enjoy the journey, one step at a time.
What works for you? What do you want to add or remove from your habit stack? Let us know!
Libby