9 Essential Elements for Longevity Tom & Dawn Terwilliger

Take control of your body and improve your biological age. No single pill or supplement can provide a solution. Instead, it's the combination of diet, lifestyle, and behavior that works with your biology. Embrace these 9 Essential Elements and Do Life Better!

Element 1: MIND

Cultivate a growth mindset                             Learn More >

Essential Element 2: Nourish

Element 2: NOURISH

Prioritize the 3 fuels for performance     Learn More >

Essential Element 3: Move

Element 3: MOVE

Engage in purposeful physical activity    Learn More >

Essential Element 4: Defend

Element 4: DEFEND

Support detoxification & cleansing           Learn More >

Essential Element 5: Restore

Element 5: RESTORE

Optimize sleep & stress management   Learn More >

Essential Element 6: Resilience


Seek struggle & discomfort                             Learn More >

Essential Element 7: Light

Element 7: LIGHT

Harness the power of wavelengths         Learn More >

Essential Element 8: Play

Element 8: PLAY

Encourage continuous adaptability         Learn More >

Essential Element 9: Connect

Element 9: CONNECT

Nurture social connections & support   Learn More >

Essential Element 1


Cultivating a growth mindset and positive beliefs about your ability to improve your health and fitness is essential for achieving optimal well-being. Research shows that individuals with a growth mindset are more likely to embrace challenges, persevere through setbacks, and ultimately achieve their goals. By developing a resilient gratitude attitude and viewing obstacles as opportunities for growth, you can overcome fatigue and achieve optimal fitness at any age. This is not only true for your body but also in relationship building or excelling in business.

Essential Element 2


Prioritizing nutrient-dense whole foods, hydration, and oxygen is crucial for fueling our bodies and supporting optimal performance. Consuming nutrient-rich foods, abundant in vitamins, minerals, and antioxidants, provides the body with essential building blocks for cellular repair and maintenance. Timing of consumption also help to balance and realign your circadian rhythms. Optimal hydration, often overlooked, supports bodily functions, aids digestion, and ensures efficient nutrient transport. Equally crucial is oxygen; while it may not fit the traditional definition of a nutrient, the body's constant need for oxygen to generate energy via cellular respiration underscores its vital importance. Oxygen acts as a critical component in the process of metabolizing nutrients from food, is essential for optimizing organ function, aiding in the body's detoxification processes, and supporting the immune system. Together, these elements form the cornerstone of a holistic approach to nourishment and laying the groundwork for a healthier, longer life.

Essential Element 3


Your body is designed to move - it breaks down more with disuse than it does with use. Engaging in purposeful physical activity is key to building strength, endurance, and flexibility. Frequent exercise has numerous benefits, including reducing the risk of chronic diseases, improving mental health, and enhancing overall well-being. By incorporating a variety of activities, such as cardiovascular exercises, strength training, and flexibility exercises, you can optimize your fitness levels and improve our biological age. Strategic movement is considered the most potent drug.

Essential Element 4


Supporting your body's natural detoxification processes is crucial for maintaining optimal health. Minimizing exposure to toxins and consuming foods that support key functions can help remove harmful substances from your body. Occasional fasting or detox protocols can further support detoxification under professional guidance. By purifying your body and reducing toxin overload, you can improve your overall well-being and boost our energy levels.

Essential Element 5


Establishing consistent sleep routines and creating a sleep-friendly environment are crucial for promoting quality sleep and overall well-being. Research shows that getting 7-9 hours of uninterrupted sleep each night is essential for cognitive function, immune function, and energy levels. By prioritizing sleep and practicing relaxation techniques, such as deep breathing or meditation, individuals can reduce stress and improve their sleep quality, leading to better physical and mental rejuvenation allowing your body time to repair before your next adventure.

Essential Element 6


Do the hard things. Embracing struggle and discomfort as opportunities for growth and building resilience is vital for personal development and overall well-being. Research shows that individuals who actively seek out challenging experiences and push their limits develop mental and physical toughness. By understanding that resilience is built through overcoming adversity and learning from setbacks, you can cultivate a resilient mindset and adapt to new challenges. Micro-dosing intentional intense exposure to controlled stressors strengthens the body and mind.

Essential Element 7


Exposing yourself to natural light and spending time in nature (sunshine, trees, water, views) have been shown to regulate your circadian rhythm and improve mood and overall well-being. Natural light exposure, especially in the morning, helps regulate our internal clock and promotes better sleep. Connecting with nature and the elements can also reduce stress and improve mental health. Considering light therapy when necessary can further optimize our light exposure and promote well-being.

Encourage a commitment to continuous learning, adaptability, and play allows you to express a sense of lightheartedness and not take yourself too seriously. By incorporating playfulness into our lives, we can embrace a more relaxed and fun-loving attitude. Dance, sing, make and play music, create, explore. This mindset shift allows us to approach challenges with a sense of curiosity and creativity, leading to greater adaptability and resilience. Remember, life is meant to be enjoyed, and by infusing play into our daily routines, we can maintain a healthy balance between seriousness and lightheartedness.

Essential Element 9


By nurturing social connections, building a strong support network, and developing BODY RAPPORT™, you can enhance your overall well-being and improve your biological age. Meaningful relationships and social support have been shown to have numerous health benefits, including reducing the risk of cardiovascular disease, improving mental health, and increasing longevity. Additionally, developing a positive relationship with yourself, practicing self-care, and embracing the process of grieving fully and forgiveness fosters self-compassion, resilience, and a sense of wholeness. By integrating these practices, you can cultivate a deeper connection with yourself and others, opening the door for you to thrive and live your best life.