He attributed his success to lifestyle medicine. Although those words didn’t exactly come out of his mouth.

What he did say was most pivotal to his success was thinking about the way he ate.

Staying away from things he knew were not good. Adding in a lot more of what he knew was nourishing for his body.

For him, that was the most important.

But routine exercise played a role too. And getting enough sleep … and making sure he was tuned in to how he was feeling … and when he felt stressed, he had strategies to address it.

I love the way celebrity chef Seamus Mullen looks at the notion of health.

As a person struggling with Rheumatoid Arthritis who almost died in his thirties, he had to push away the perception that he was doomed by this disease.

He knew he could manage his illness better than what he was doing.

The starting point for him, in his words, was this:

“The first step to becoming a healthy person is believing you can be healthy.”

When breathing through our nose, our lungs are able to extract 20% more oxygen than if we breathed through our mouth. This can make a profound difference in our life, our health - and is a clear marker for longevity.

Mouth breathing, on the other hand, is tied to chronic ailments - like asthma, allergies, and anxiety. It increases inflammation in the body. It makes us more susceptible to periodontal disease and sleep apnea.

Fall welcomes in the brisker weather … and there is no better time to put a warming soup on the stove. Try this bright, flavorful and most delicious curry vegetable soup. It promises to be the highlight of your day!

A recent interview with The Band of Sisters, a group of former PepsiCo executives and authors of the new book, You Should Smile More, brought into focus the power of reflection. When you give yourself time to think about the advice that you would give to your younger self, you may be surprised by the wisdom that is revealed … and the power that advice still has to illuminate your future.

This week’s Food for Thought focuses on ensuring that this first meal provides a foundational level of protein, vitamins and nutrients that will set us up for a day of energy and focus, with stable blood sugar working in our favor, and stopping cravings in their tracks. Hopefully this meal can hold us steady a good 4-5 hours without thinking about food.

Bottomline, the healthier our muscle mass, the greater our likelihood of survivability across all disease states. Body armor is the key to longevity, according to Dr. Lyon.

When we strength train, our goal is to increase and grow the muscle cells, and maybe repair some cells as well. This process is called hypertrophy.

And what do we need to do to ensure our muscles are activated for that growth? We have to get enough protein.

Before you dismiss a particular goal as “too big,” or unachievable, think about:

How important is this goal to me and why?

What would it feel like to accomplish this goal?

If those answers are enough to get you curious and open-minded about the goal in front of you, take the next step…and start figuring out what the doing is going to look like.

Tackling that huge hurdle, like all the big goals in life, is figuring out how to break it down.

One step at a time, one day at a time.

Exercise. You may love it or hate it. It may seem elusive or addictive. The need to do it may be haunting you, as finding the time never happens.

Regardless of where you fall on the spectrum, it’s worth thinking about carefully, especially if finding the time to exercise or move doesn't happen regularly.

The beauty of our “arrival” at the next station, no matter good (I just got a promotion!) or bad (I just lost my job), is that it creates a pivot point - an opportunity to assess, reflect, and maybe change direction as we move forward.

Leaving the station, we can lay down a new path, or maybe walk a little further down the same road, but keep a lookout for things that we may not have noticed in the past … perhaps because we were just so dang busy and overwhelmed.

We maximize the variety of nutrients we get from our food when we maximize the number of different things we eat. Seeking out all sorts of colors of vegetables, fruit, nuts and seeds is the name of the game.

Who knew that a simple walk first thing in the morning could deliver so many benefits?

It's kind of like habit-stacking on steroids.

When we’re young we think we're invincible … but the reality is that bad eating and lifestyle habits produce a cumulative effect and how we lived our lives in our twenties, for example, can impact us when we’re older.

The good news is that our bodies are responsive, and a thoughtful approach to lifestyle and nutrition can work wonders, at whatever point it's activated, often reversing damage that has been done.

Conversely - the produce at the Farmers’ Market is just picked … often organic … and definitely local. It enables us to maximize the phytonutrients that are so powerful for protecting our bodies.

Most of us have a range of options that we use to season our food. That drawer or cupboard of seasonings is a treasure trove of flavor and zest, and in a flash, dial up the flavor of the meals that we cook.

But I’ve never thought beyond the benefits of taste that these herbs and spices deliver.

So, what is my conclusion here? Hmmm, when you're overwhelmed and feeling like you have no time, start making homemade mayo?

Well, because it is healthier, I think I will say yes.

Part of the challenge is that health is not a static concept. It’s a constant process, a continuum. And it is so much more than just the presence or absence of disease.

It turns out that there is a bonafide Illness-Wellness Continuum Model that healthcare professionals reference. Dr. John Travis developed the model in 1972, and it is a sliding scale that we are constantly moving back and forth on. To the left is illness and premature death and to the right is optimum health and wellness - and therefore longevity.

Lots of celebrations lately - a 90th birthday, my wedding anniversary, birthdays and my youngest son’s high school graduation.

Certainly these events deserve time for reflection and gratitude.

When it comes right down to it, what are always the best presents to mark these special occasions?

Well, it’s simple. Words.