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
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.
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
- How To Sleep Better
- Sleep Your Way to a Smarter Brain
- Sleep Your Way to Whole Body Health
- How Sleep Affects Your Heart
- Is Sleeping In on Weekends Good for Your Health?
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.
Information Video [what info? consider adding a descriptive title] Suggestion: Week 2: Getting Started
Vimeo Embed – video description *2-3 sentences MAX*
Diet Webinar
Vimeo Embed – video description *2-3 sentences MAX*
Diet Resources
*ADD HERE A SHORT 1-2 SENTENCE DESCRIPTION FOR YOUR RESOURCES*
EXAMPLE: SLEEP IS IMPORTANT FOR YOUR HEALTH AND CAN AFFECT YOU IN MANY DIFFERENT WAYS. HERE ARE SOME IMPORTANT RESOURCES FROM THE AMERICAN HEART ASSOCIATION REGARDING HEALTHY SLEEP HABITS.
Week Three: Exercise
Overview:
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Donec vitae suscipit odio. Aenean auctor magna purus, ac lacinia odio venenatis vel. Pellentesque faucibus pretium orci eget rutrum. Nam dui tortor, bibendum et venenatis id, bibendum non turpis. Aenean venenatis lacus a est molestie lacinia. Nullam congue ipsum velit, ac condimentum elit vestibulum at. Sed a elit nisl. Fusce nec enim eget tellus aliquam dictum vitae id leo. Donec in egestas risus, euismod interdum libero. Orci varius natoque penatibus et magnis dis parturient montes, nascetur ridiculus mus. Phasellus pharetra lectus ac sapien tincidunt, sollicitudin luctus est malesuada. Suspendisse eros ligula, elementum fermentum purus quis, faucibus efficitur tellus.
Information Video [what info? consider adding a descriptive title] Suggestion: Week 3: Getting Started
Vimeo Embed – video description *2-3 sentences MAX*
Exercise Webinar
Vimeo Embed – video description *2-3 sentences MAX*
Exercise Resources
*ADD HERE A SHORT 1-2 SENTENCE DESCRIPTION FOR YOUR RESOURCES*
EXAMPLE: Exercise IS IMPORTANT FOR YOUR HEALTH AND CAN AFFECT YOU IN MANY DIFFERENT WAYS. HERE ARE SOME IMPORTANT RESOURCES FROM THE AMERICAN HEART ASSOCIATION REGARDING HEALTHY SLEEP HABITS.
Week Four: Blood Pressure
Overview:
Lorem ipsum dolor sit amet, consectetur adipiscing elit. Nullam eget ex viverra, mattis mauris at, tempor velit. Nullam lorem eros, efficitur in sem id, rutrum auctor augue. Nulla pharetra erat eget elit hendrerit condimentum. Vestibulum in felis a diam maximus suscipit. Integer congue ex sit amet rhoncus placerat. Vestibulum luctus mauris id mauris volutpat, a fermentum neque euismod. Mauris condimentum lectus ac euismod molestie. Sed vitae porta nibh, quis tristique massa. Aliquam aliquet vestibulum magna et congue. Integer eu velit non est facilisis sollicitudin. Morbi malesuada, neque eget eleifend suscipit, leo quam fermentum nibh, id facilisis ipsum ante non dui. Sed id lobortis dolor. Duis orci ligula, elementum non arcu nec, sagittis fringilla enim. Cras malesuada quam sed est vulputate, vitae maximus nulla efficitur.
Phasellus quam nulla, pharetra vel viverra at, tempor ut enim. In scelerisque ligula laoreet, fringilla dolor ut, vehicula justo. Curabitur nec nunc libero. Aliquam maximus, nibh id efficitur condimentum, turpis nibh placerat nibh, et bibendum ex est vel dolor. Pellentesque luctus sem ut nisi suscipit maximus. Vestibulum gravida semper lectus ut cursus. Praesent commodo purus commodo, molestie sapien nec, pretium mi. Ut id orci a diam malesuada hendrerit a sed felis. Proin fringilla pretium sapien, vestibulum sagittis urna suscipit vel. Mauris euismod lacus nibh, quis ultricies orci dictum sit amet. Ut sit amet mollis nisl. Phasellus sit amet luctus sapien, ultrices mollis libero. Nunc finibus nisl iaculis, accumsan turpis vel, vestibulum augue. Duis suscipit posuere egestas. In bibendum erat odio, a maximus tellus imperdiet non. Nam semper sapien eu sem tincidunt porta
Information Video [what info? consider adding a descriptive title] Suggestion: Week 4: Getting Started
Vimeo Embed – video description *2-3 sentences MAX*
Diet Webinar
Vimeo Embed – video description *2-3 sentences MAX*
Blood Pressure Resources
*ADD HERE A SHORT 1-2 SENTENCE DESCRIPTION FOR YOUR RESOURCES*
EXAMPLE: SLEEP IS IMPORTANT FOR YOUR HEALTH AND CAN AFFECT YOU IN MANY DIFFERENT WAYS. HERE ARE SOME IMPORTANT RESOURCES FROM THE AMERICAN HEART ASSOCIATION REGARDING HEALTHY SLEEP HABITS.
Week Five: Lipids
Overview:
You know, “Cholesterol” and “Triglycerides.”
In your blood, and elsewhere.
Donec vitae suscipit odio. Aenean auctor magna purus, ac lacinia odio venenatis vel. Pellentesque faucibus pretium orci eget rutrum. Nam dui tortor, bibendum et venenatis id, bibendum non turpis. Aenean venenatis lacus a est molestie lacinia. Nullam congue ipsum velit, ac condimentum elit vestibulum at. Sed a elit nisl. Fusce nec enim eget tellus aliquam dictum vitae id leo. Donec in egestas risus, euismod interdum libero. Orci varius natoque penatibus et magnis dis parturient montes, nascetur ridiculus mus. Phasellus pharetra lectus ac sapien tincidunt, sollicitudin luctus est malesuada. Suspendisse eros ligula, elementum fermentum purus quis, faucibus efficitur tellus.
Information Video [what info? consider adding a descriptive title] Suggestion: Week 5: Getting Started
Vimeo Embed – video description *2-3 sentences MAX*
Diet Webinar
Vimeo Embed – video description *2-3 sentences MAX*
Lipids Resources
*ADD HERE A SHORT 1-2 SENTENCE DESCRIPTION FOR YOUR RESOURCES*
EXAMPLE: Exercise IS IMPORTANT FOR YOUR HEALTH AND CAN AFFECT YOU IN MANY DIFFERENT WAYS. HERE ARE SOME IMPORTANT RESOURCES FROM THE AMERICAN HEART ASSOCIATION REGARDING HEALTHY SLEEP HABITS.
Week Six: Glucose
Overview:
You know, “Blood Sugar” and “hemoglobin A1C.”
In your blood, and elsewhere.
Phasellus quam nulla, pharetra vel viverra at, tempor ut enim. In scelerisque ligula laoreet, fringilla dolor ut, vehicula justo. Curabitur nec nunc libero. Aliquam maximus, nibh id efficitur condimentum, turpis nibh placerat nibh, et bibendum ex est vel dolor. Pellentesque luctus sem ut nisi suscipit maximus. Vestibulum gravida semper lectus ut cursus. Praesent commodo purus commodo, molestie sapien nec, pretium mi. Ut id orci a diam malesuada hendrerit a sed felis. Proin fringilla pretium sapien, vestibulum sagittis urna suscipit vel. Mauris euismod lacus nibh, quis ultricies orci dictum sit amet. Ut sit amet mollis nisl. Phasellus sit amet luctus sapien, ultrices mollis libero. Nunc finibus nisl iaculis, accumsan turpis vel, vestibulum augue. Duis suscipit posuere egestas. In bibendum erat odio, a maximus tellus imperdiet non. Nam semper sapien eu sem tincidunt porta
Information Video [what info? consider adding a descriptive title] Suggestion: Week 6: Getting Started
Vimeo Embed – video description *2-3 sentences MAX*
Glucose Webinar
Vimeo Embed – video description *2-3 sentences MAX*
Glucose Resources
*ADD HERE A SHORT 1-2 SENTENCE DESCRIPTION FOR YOUR RESOURCES*
EXAMPLE: SLEEP IS IMPORTANT FOR YOUR HEALTH AND CAN AFFECT YOU IN MANY DIFFERENT WAYS. HERE ARE SOME IMPORTANT RESOURCES FROM THE AMERICAN HEART ASSOCIATION REGARDING HEALTHY SLEEP HABITS.
Week Seven: Body Composition
Overview:
You know, “muscle” and “fat,” “bone.”
In your body – what your made of.
Donec vitae suscipit odio. Aenean auctor magna purus, ac lacinia odio venenatis vel. Pellentesque faucibus pretium orci eget rutrum. Nam dui tortor, bibendum et venenatis id, bibendum non turpis. Aenean venenatis lacus a est molestie lacinia. Nullam congue ipsum velit, ac condimentum elit vestibulum at. Sed a elit nisl. Fusce nec enim eget tellus aliquam dictum vitae id leo. Donec in egestas risus, euismod interdum libero. Orci varius natoque penatibus et magnis dis parturient montes, nascetur ridiculus mus. Phasellus pharetra lectus ac sapien tincidunt, sollicitudin luctus est malesuada. Suspendisse eros ligula, elementum fermentum purus quis, faucibus efficitur tellus.
Information Video [what info? consider adding a descriptive title] Suggestion: Week 7: Getting Started
Vimeo Embed – video description *2-3 sentences MAX*
Body Composition Webinar
Vimeo Embed – video description *2-3 sentences MAX*
Body Composition Resources
*ADD HERE A SHORT 1-2 SENTENCE DESCRIPTION FOR YOUR RESOURCES*
EXAMPLE: Exercise IS IMPORTANT FOR YOUR HEALTH AND CAN AFFECT YOU IN MANY DIFFERENT WAYS. HERE ARE SOME IMPORTANT RESOURCES FROM THE AMERICAN HEART ASSOCIATION REGARDING HEALTHY SLEEP HABITS.
Week Eight: Tobacco
Overview:
You know, “nicotine” in “Vape” Chewing Tobacco.”
Phasellus quam nulla, pharetra vel viverra at, tempor ut enim. In scelerisque ligula laoreet, fringilla dolor ut, vehicula justo. Curabitur nec nunc libero. Aliquam maximus, nibh id efficitur condimentum, turpis nibh placerat nibh, et bibendum ex est vel dolor. Pellentesque luctus sem ut nisi suscipit maximus. Vestibulum gravida semper lectus ut cursus. Praesent commodo purus commodo, molestie sapien nec, pretium mi. Ut id orci a diam malesuada hendrerit a sed felis. Proin fringilla pretium sapien, vestibulum sagittis urna suscipit vel. Mauris euismod lacus nibh, quis ultricies orci dictum sit amet. Ut sit amet mollis nisl. Phasellus sit amet luctus sapien, ultrices mollis libero. Nunc finibus nisl iaculis, accumsan turpis vel, vestibulum augue. Duis suscipit posuere egestas. In bibendum erat odio, a maximus tellus imperdiet non. Nam semper sapien eu sem tincidunt porta
Information Video [what info? consider adding a descriptive title] Suggestion: Week 6: Getting Started
Vimeo Embed – video description *2-3 sentences MAX*
Tobacco Webinar
Vimeo Embed – video description *2-3 sentences MAX*
Tobacco Resources
*ADD HERE A SHORT 1-2 SENTENCE DESCRIPTION FOR YOUR RESOURCES*
EXAMPLE: SLEEP IS IMPORTANT FOR YOUR HEALTH AND CAN AFFECT YOU IN MANY DIFFERENT WAYS. HERE ARE SOME IMPORTANT RESOURCES FROM THE AMERICAN HEART ASSOCIATION REGARDING HEALTHY SLEEP HABITS.