The Healthy 5: Creating a Rule of Health

Welcome to GoinStrong Health Formation's Blog!

July 2025

"We do not stop exercising because we grow old. 

We grow old because we stop exercising." 

 Dr. Kenneth Cooper

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Hi there!

There is so much confusion out there about Health. I hope some of what we talk about here will clear things up and help you move your health forward. In this post, I want to help you learn the benefits of a Rule of Health and how to create one. I have a special free tool that will help you do this! I will also discuss 7 ways to protect your memory as you age, and the dreaded weight loss plateau.

Let's jump into today's topics!

Rule of Health

What are the Benefits?

I have been using a Rule of Life to guide and direct my spiritual practices for several years. Because this has been so helpful, I decided to create a Rule of Health.

Both a Rule of Life and a Rule of Health increase our intentionality and help us create a purposeful rhythm for living in alignment with our goals. 

The truth is, you already have a Rule of Health. You may not realize it, but you already follow a set of health practices, conscious or not, that shape your life.

The question is not, 'Do you have a Rule of Health?' The real question is, 'Do you know what your Rule of Health is?' Is it working for you or against you? Is it helping you create a healthy life, or is it pulling you away from health and toward whatever you want most in the moment? Are you addressing all parts of your health, or are you single-focused? 

These are meaningful questions to ponder. 

Here is the free tool, Rule of Health Builder, to guide you in creating your own Rule of Health. I encourage you to take some time to fill it out, print it, and use it as a tool to support your journey toward a healthier life. 

Aging with Health

Memory

My mother suffered from Alzheimer's Disease, and I was her primary caregiver. I was deeply impacted by her illness and terrified that I would follow in her footsteps. How was I going to avoid this loathsome disease? I went on the search for supplements to take, things to do, anything to avoid losing my memory. I was in my fifties at the time, and there were some promising supplements making their way into the market. I chose one and took it religiously for a decade.

Research in this field has determined that brain changes associated with Alzheimer's can begin years before any memory problems appear. 

I learned a lot from Dr. Daniel Amen, who is a renowned American psychiatrist, author, and brain health expert. He is best known for his work in neuroimaging using SPECT scans to study brain function and behavior.

Now in my sixties, I have chosen to use his Brain & Memory Power Boost, and it has greatly enhanced my cognitive abilities. However, preserving memory isn't just about supplementation. Here are seven things I do each day to safeguard my neurological future.             

7 Things to Protect Your Memory

1. Eat clean with lots of "real" foods.

2. Walk 2 miles every day (circulation)

3. Memorize as much as you can! Credit cards, phone numbers, etc.

4. Cold blast shower - Stimulates the brain & increases dopamine

5. The Memory Palace - A really fun way to use our memory

6. Track sleep and get REM & Deep sleep every night. 

7. Take a memory supplement!         

So don't wait! Pick several things on this list and start supporting your memory today.

Weight Loss

The Dreaded Weight Loss Plateau

Have you ever been stuck at a number? You've been losing weight for months, getting closer to your ideal weight, you feel amazing, and then suddenly everything stops. You’re still doing all the right things, but the scale won’t move. It can be confusing and frustrating, leaving you feeling defeated and ready to throw in the towel.

Weight loss plateaus are more common than you think. They can last anywhere from a few weeks to several months, but here’s the good news - you are not stuck forever! There are practical, proven strategies to help you break through and keep moving toward your goals.

Many factors can cause weight loss plateaus, including overeating, inadequate protein intake, lack of exercise, and poor sleep. Metabolic adaptation, our body's survival mechanism, is also a common one. Julia Walker, an RN at Paloma Health, explains Metabolism, what role it plays in weight loss, and how to fix Metabolic adaptation. 

If your weight loss has stalled, take a deep breath and don't panic. Recognize and celebrate the hard work you have put into losing weight. From that place, take some time to assess your program and your daily habits and consider some changes.

In this article, Dr Craig Primack discusses weight loss plateaus and gives 14 tips to get unstuck. 

Here are a few things that have worked for me and for my clients.    

1.) Change up your Macros / Increase Protein

2.) Add a 24-hour fast once a week

3.) Intermittent Fasting for at least a month

4.) Do some calorie or carb cycling

5.) Increase exercise frequency and/or intensity

6.) Sleep more (8 hours a night if possible)

7.) Make sure to get 25 grams of fiber each day    

8.) Stay Hydrated!                                     

Never Forget

As you continue on this health journey, always remember that you are not alone! Whether you are struggling with how to create lasting change in your life, how to age well and protect your memory, or how to get unstuck! I am here with you!

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Until next time!