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.
E8 Challenge Evaluations & Report Card
Sleep Factor
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.
Introduction to the Sleep Factor
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.
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.
After attending The Sleep Factor Webinar or viewing it on demand complete the Sleep Factor Quiz which will be used to report participation for you in MyWellPath.
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
Diet Factor
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.
Introduction to the Diet Factor
Diet Factor Action Items
This week you will complete your E8 Challenge Evaluations & Report Card which is a new tool (excel spreadsheet) which will contain the evaluations for all 8 factors which will generate your Report Card. You will easily link between the Report card and the Evaluation to see which items you might modify to improve your score and which items are protecting your health.
- Complete the E8 Challenge Evaluation and review your Report Card
- Consider taking the Mini-EAT evaluation from the Mayo Clinic Web site (in Nutrition Factor Resources)
- Review all the Nutrition Factor Resources
- Complete the Diet Factor Quiz after viewing the Diet Factor Webinar
E8 Webinar: Diet Factor
The Diet Factor
WellPath’s E8 Challenge Diet Factor impacts most, if not all, of the other essential 8 factors. This short session will focus on the Diet Factor and this interrelationship with the other factors as well as “Macro-changes” which make up a dietary pattern that reduces our risk for chronic illness. Dietary evaluations using the new E8 Challenge Evaluations and Report Card tool as well as two other evaluations available as Diet Factor Resources will be discussed.
After attending The Diet Factor Webinar or viewing it on demand complete the Diet Factor Quiz which will be used to report participation for you in MyWellPath.
Diet Factor Resources
- Try the Mini-EAT dietary evaluation hosted on the Mayo Clinic Web Page.
- Try the Healthy Eating Assessment from Government of Northeast Territories
- How to Eat Better infographic from AHA’s Life Essential *
- 4 Protein Mistakes to Avoid Infographic
- Plant-based Protein Sources Infographic
- Facts on Fat infographic
- Healthy Hacks for Hard Hats infographic
Exercise Factor
Overview:
Exercise Is Medicine
Exercise is medicine—and it’s the only Life’s Essential 8 (E8) Factor that positively affects every other factor. If you’re trying to improve any E8 Factor, exercise should be part of your plan.
Tobacco/Nicotine
Only 2% of regular exercisers smoke. Exercise and smoking—or vaping—are incompatible behaviors. The few smokers who do exercise tend to choose low-intensity, intermittent activities like bowling or softball. Fun fact: You’re very unlikely to smoke or vape while exercising.
Sleep
Certain types of exercise improve insulin sensitivity and lower glucose levels in people who are chronically sleep-deprived. Daytime or early-morning outdoor exercise can improve sleep quality and regularity.
Diet
Exercise balances the energy equation. While you can’t “outrun a bad diet,” exercise helps compensate for overeating by increasing energy expenditure. It’s really the only healthy way to compensate. It also reduces visceral fat, builds muscle mass (raising your Basal Metabolic Rate), and burns triglycerides and glucose. Plus, you’re unlikely to snack while exercising.
Blood Pressure
Exercise lowers blood pressure in the short term post-exercise and over the long term with regular activity. It strengthens the cardiovascular system and reduces the risk of heart attacks and strokes, even in people with high blood pressure.
Lipid Profile
Exercise improves your lipid profile by raising HDL (good cholesterol), lowering LDL (bad cholesterol), and reducing triglycerides.
Glucose
Exercise uses glucose from muscles, liver, and blood. It helps store carbs efficiently and improves carbohydrate metabolism, particularly through resistance training. This can reduce medication needs and complications from high blood sugar.
Exercise Factor Action Items: This week:
- Watch the E-Factor overview video
- Review all the E-factor resources – There’s many!
- Register for the E-factor Webinar or watch it on-demand
- Take the E-factor quiz to earn additional points for attending/watching.
- Complete the Exercise Factor Evaluation in your E8 Challenge Evaluations and Report Card Spreadsheet.
Exercise Factor Overview
E8 Webinar: Exercise Factor
The Exercise Factor
After attending The Exercise Factor Webinar or viewing it on demand complete the Exercise Factor Quiz which will be used to report participation for you in MyWellPath.
Exercise Factor Resources
American Heart Association Resources:
- Life’s Essential 8, How to be more active
- Healthy for Good How Much Physical Activity
- Power Up to Move More
- Keep Your Feet Happy
- Keep It Cool During Warm Weather
- Is Your Workout Working
- Get the Right Sneaks
- Get Into Working Out
WellPath Coaching Resources
Other Resources:
- Physical Activity Readiness Questionnaire for Everyone (PAR-q+ 2025)
Blood Pressure Factor
Overview:
Blood pressure can become a problem for a long time before it is diagnosed. So, the BP factor starts with keeping an eye on the blood pressure and keeping your blood pressure normal.
You must measure your blood pressure to know your blood pressure. You must record your blood pressure to use your blood pressure measurements to make decisions about your health. I don’t care for the nickname but hypertension was called the “silent killer” because there typically aren’t symptoms until high blood pressure has caused damage and/or created a disease.
Let’s not wait. Let’s complete the BP Factor Evaluation and let it fill in our E8 Challenge Report Card. We will learn about BP and tricks and tools to manage our BP. The most important factor of the BP factor is Y.O.U. and self-management.
Blood Pressure Factor Overview
Action Items
- Complete the BP Factor Evaluation
- Review BP Factor Resources
- Measure you blood pressure (often)
- Record blood pressures (App benefits)
- KYN 2025 (and before)
- BP Factor Webinar and Quiz
Blood Pressure Factor Resources
- Blood Pressure Categories chart
- Consequences of High Blood Pressure
- What Can I Do to Improve My Blood Pressure?
- Guide_for_Discussing_High_Blood_Pressure_with_Your_Doctor
- What is High Blood Pressure?
- Let’s Talk About High Blood Pressure and Stroke
- BP Raisers
- Blood Pressure Measurement Instructions
- My Blood Pressure Log
- What Is High Blood Pressure Medication?
- How Can I Reduce High Blood Pressure?
- Why should I limit sodium?
Lipids Factor
Overview:
COMING SOON!
Glucose Factor
Overview:
COMING SOON!
Body Composition Factor
Overview:
COMING SOON!
Tobacco Factor
Overview:
COMING SOON!