Chasing Excellence Your Kids Are Watching: A Guide to Modeling Healthy Habits
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Dec 2, 2025 In this engaging conversation with Heather Delander, a parenting expert and collaborator, she shares insights on nurturing healthy habits in kids. They discuss the importance of leading by example and creating a supportive environment for children's nutrition and activity. Heather emphasizes daily movement, managing screen time, and fostering emotional intelligence through open discussions. They also explore practical strategies for families, highlighting the significance of modeling behavior, maintaining boundaries, and encouraging resilience while raising children.
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Five Factors Are The High-Leverage Bets
- The Five Factors (train, eat, sleep, think, connect) are the high-leverage behaviors that determine health.
- Simplicity and modeling those behaviors matter far more than chasing every new biohack.
Model First, Teach Second
- Model the behaviors you want your kids to copy by practicing them yourself first.
- Train 5–6x/week, eat real food, sleep ~8 hours, be curious not judgmental, and surround yourself with people who want to see you win.
Kids: Move Daily And Sleep More
- For kids use the same Five Factors but adapt rules: move daily and sleep ~10 hours for younger kids.
- Surround children with peers who uplift them and make training playful and daily.
