The Science Behind THRIVE
Discover the evidence-based research and scientific principles that form the foundation of our approach to health and well-being through Lifestyle Medicine and Behavior Design.
Creating a Lifestyle of Consistency
THRIVE Behavior Design
Behavior Design is the evidence-based approach of how to design for reliable and sustainable behavior change by providing a system - a comprehensive set of models, methods, and tools - for assessing and designing long lasting behaviors.
Myths & Truths of Behavior Change
Discover the most common misconceptions about behavior change and the evidence-based truths that lead to lasting results.
Myth
The one with the most Willpower wins
Truth
The one with the best Systems succeeds
Myth
Big changes lead to big results
Truth
Tiny is transformative
Myth
Master the Art of Setting Great Goals
Truth
Master the Art of Showing Up
Myth
Intensity is King
Truth
Consistency is Queen
Myth
Just repeat this for 21 days (or 30, or 60, or 90...) to build habits
Truth
Emotions build habits
Myth
The power of perfection
Truth
The power of progress
Core Principles of Behavior Design
Understanding these key principles will help you create lasting changes in your life.
Willpower & Motivation
Many people believe that a strong sense of willpower or motivation is the cornerstone to creating lasting change. Reality is that motivation is like a wave that constantly changes over time and is not the most reliable thing for us to use when designing our habits. There are much better places to start.
Skills of Change
Changing our behavior is a skill and, like any skill, requires knowledge and practice. Driving a car is a skill that, in the beginning, feels very uncomfortable, but for most people becomes easy and automatic. Just like learning to drive a car, everyone can develop the skills of changing their habits.
Habit Systems
Often we feel that our habits happen to us and that lasting behavior change is a mysterious process. Science-based habit systems provide us with reliable approaches for anyone to build any habit in any area of their life. Building these systems allows us to make our habits work For Us and not To Us.
Habit Recipes
Habit Recipes are one of the most important and foundational habit systems that anyone can create. Learn how to establish the most reliable CUES, determine the right size for a new BEHAVIOR, and how to best CELEBRATE success, so that we get our brains working for us in making our new behaviors automatic.
1% Better
Habits are the compound interest of self-development. In a culture of 'Go Big or Go Home' marketing, it is often difficult for us to see the importance of small wins. But small + smart choices form the foundation of Compounding Effect - the system that allows us to get big rewards through small wins compounded over time.
Making the Right Choice the Easy Choice
Our environment plays a huge role in triggering and supporting our habits. Setting up our environment in smart ways consistently nudges us in the directions we want to go and allows the choices we want to make to become the easiest choices for us to make.
Ready to Apply These Principles?
Join our 6-week program to learn how to implement these behavior design principles and create lasting positive changes in your life.
Join WaitlistThe Six Pillars of THRIVE Lifestyle Medicine
Each Lifestyle Medicine pillar is supported by decades of research demonstrating its crucial role in preventing, treating, and often reversing chronic disease.
Nourish
Nutrition & Plant-Based Diet
A whole food, plant-predominant diet has been consistently shown to prevent, treat, and often reverse chronic disease. The scientific evidence supports minimizing processed foods and emphasizing nutrient-dense plant foods.
Research Highlights
Plant-based diets are associated with a 30-40% lower risk of heart disease
Dietary patterns rich in whole plant foods can reduce the risk of type 2 diabetes by up to 50%
Mediterranean-style diets show up to 53% reduction in Alzheimer's disease risk
Higher intake of fruits and vegetables is linked to reduced cancer risk across multiple studies
Move
Physical Activity
Regular physical activity is a cornerstone of health, with benefits extending far beyond weight management. Research demonstrates its crucial role in both physical and mental well-being.
Research Highlights
150 minutes of moderate exercise weekly reduces all-cause mortality by 20%
Regular physical activity decreases the risk of cardiovascular disease by up to 35%
Exercise is as effective as medication for treating mild to moderate depression
Strength training reduces the risk of age-related muscle loss by up to 30-50%
Sleep
Sleep & Recovery
Quality sleep is essential for physical repair, cognitive function, and emotional regulation. Research increasingly reveals its fundamental role in health maintenance and disease prevention.
Research Highlights
7-9 hours of sleep per night is generally associated with optimal cognitive performance
Chronic sleep deprivation can increase the risk of dementia by 30-50%
Poor sleep quality is linked to a 45% increased risk of heart disease
Adequate sleep improves immune function
Release
Stress Management
Chronic stress has wide-ranging negative effects on health. Evidence shows that stress management techniques can significantly improve both mental and physical health outcomes.
Research Highlights
Regular meditation can reduce anxiety symptoms by 30%
Stress reduction practices show up to a 40% decrease in chronic pain intensity
Mindfulness-based interventions reduce inflammatory markers and inflammation related gene expression
Stress management programs improve systolic blood pressure control by up to 10mmHg
Elevate
Growth Mindset & Purpose
Having a growth mindset and sense of purpose is crucial for long-term health and well-being. Research shows that psychological well-being has direct effects on physical health outcomes.
Research Highlights
Living with a strong sense of purpose added 7 years of quality life in the Blue Zones
Growth mindset interventions improve stress resilience by up to 30%
Living with purpose is associated with a reduced risk of cardiovascular events
Positive psychological well-being reduces cortisol levels and activates the parasympathetic "rest and digest" nervous system
Connect
Social Connection
Strong social relationships and community connections are perhaps the most powerful determinants of health. Research shows that social support significantly impacts both longevity and quality of life.
Research Highlights
Strong social connections increase longevity by up to 50%
Social isolation increases mortality risk comparable to smoking 15 cigarettes daily
Group support programs improve diabetes management outcomes by 25-35%
Social connections reduce the risk of depression by up to 50%