E8 Challenge Overview

The Essential 8 Challenge (E8 Challenge) leads you through a process of assessing your health through 8 key measures and understanding how these health factors interact to impact our health and risk for major chronic illnesses. Get to know thyself through assessment of health factors and behaviors.

Join WellPath’s E8 Challenge: 9 weeks of health assessment, education, & resources to improve your health and reduce your risk for developing chronic illnesses.

Challenge begins July 21st

Week One: Sleep

Overview:

“Getting good, regular sleep is a very important and under-rated health factor, and you want to get it right. Too little or too much sleep is associated with heart disease.” (American Heart Association)

Aim for 7 – 9 hours sleep as a general guideline. For the E8 Challenge, assess your sleep patterns and quality and take steps to prioritize sleep for optimal health.

Look out for sleep disorders, and don’t use sleep to catch up on homework, work, or anything else.

Join the sleep webinar for 15 WellPath points.

The Sleep Factor with Derek Vidinha, RD Monday, July 28, 2025 | 12:00PM – 1:00PM

Sleep Factor Assessment

Introduction to Sleep Week One

Sleep Factor Action Items

Review the introductory video: The Sleep Factor
Register for the E8 Challenge Webinar: The Sleep Factor
Consider keeping the sleep diary from the Sleep Factor Resources
Review all the resources for The Sleep Factor
After viewing the webinar (live or on-demand) and reviewing resources take the Sleep Factor Quiz
Complete the Evaluation for the sleep factor and save your score and record your score on your E8 Challenge Report Card (coming by e-mail)

Please watch this short video introduction and overview of The Sleep Factor for Week one of the E8 Challenge

E8 Webinar: Sleep Factor

The Sleep Factor with Derek Vidinha, RD.

Monday, July 28, 2025 | 12:00PM – 1:00PM

Derek Vidinha, MS, RD, is a clinical dietitian with the SRP-MIC River People Health Center with a strong interest in nutrition and sleep which he has presented on this topic recently at professional conferences. Derek will lead a discussion of sleep as a health factor and how to improve both sleep quality and duration. Poor sleep and the impact on mortality and risk for chronic disease, particularly diabetes and obesity will be presented. Derek will discuss common nutrition supplements that effect sleep with time reserved for your questions to be answered.

Download Flyer

Sleep Factor Quiz Link coming after Sleep Factor Webinar

After viewing the Sleep Factor webinar and reviewing the resources please complete the Sleep Factor Quiz.

Sleep Resources

American Heart Association Resources

Other Resources

Sleep Disorders

Week Two: Diet

Overview:

Aim for an overall healthy eating pattern that includes planning, whole foods, fruits and vegetables (a lot!), nuts, seeds, water, lean animal protein, vegetable protein like legumes and beans, whole grains, and high-quality, healthy oils, especially for cooking.

It’s easier to eat your intended healthy diet when you are exercising, and, it’s easy to exercise when you are eating health. It’s symbiotic.

The diet factor is one that effects every other E8 factor: Literally!

The environment is working against us: Ultra-processed foods are plentiful, fast food is plentiful, food is plentiful. We’re truly blessed that healthy, nutrient-dense foods are plentiful. Focus more on eating well than on excluding foods. Focus on portion size and energy balance.

Energy balance means taking in and expending the calories eaten each day and over time. Energy balance has two sides of the equation: energy (calories) consumed = calories expended. Working one side of the equation is common but “madness.” Balance your diet with physical activity and exercise.

Diet Resources

Sleep is important for your health and can affect you in many different ways. Here are some important resources from the American Heart Associate regarding healthy sleep habits.

Week Three: Exercise