The idea of the health reflex™ came to me through observation.

The more health-affirming habits we create, the easier it becomes to adopt new ones.

Author Charles Duhigg speaks of a similar phenomenon in his work on keystone habits—“small changes or habits that people introduce into their routines that unintentionally carry over into other aspects of their lives.”

But with the health reflex, intention is key.

Just as a martial artist trains to respond instinctively to a threat—and thus live to fight another day—we can train ourselves to respond reflexively in support of our health. The result: We live not only to survive, but to thrive.

When we recognize a behavior as health-affirming, it becomes easier to embrace. We’re not starting from scratch. Just like a seasoned martial artist learns and repeats new techniques, we can continue to grow, adapt, and reinforce new patterns. Each habit builds on the foundation of a single, powerful drive: to enjoy the best health available to us at any given moment.

This reflex stems from a deep respect for our health and a desire to live well.

A Personal Story - adapting with age

Years ago, while in my early 30s, I lived with debilitating chronic pain. I often walked slowly with a cane, and on bad days I was confined to bed, doing my best to avoid painful spasms.

Eventually, I found the right information—and began implementing small but powerful changes:

1)Journaling: I started writing daily. It helped release pent-up emotions and brought emotional relief.

2)Walking with intent: I pushed myself to walk more briskly, even through the pain. In time, the pain lessened, and I began to feel stronger.

Once those habits were anchored, I began to feel healthier. And then came the breakthrough: I realized—deeply and physically—that my actions were directly influencing how I felt, after years of suffering.

I understood that my daily choices were determining my health.

This isn’t groundbreaking knowledge in theory—but what surprised me was how easy it became to adopt new health-affirming behaviors once the health reflex had been built.

Years later, while in my mid-40s, my doctor advised me to drink more water. My body was no longer tolerating my habit of forgetting to drink water throughout the day. I didn’t hesitate. The habit was added and sustained almost immediately, because it aligned with my internal compass for health. The health reflex had been activated.

At 53, I noticed further changes in my body. Despite being active, I was losing muscle and gaining fat. It felt like an invisible aggressor had arrived. But my health reflex kicked in. I sought out information, identified the right solutions, and adopted new habits—again, without resistance. And they’ve stuck.

Why the Health Reflex Matters

What I’ve come to value most about the health reflex is its strength on multiple levels:

1)When change is needed, and a behavior is clearly understood to be beneficial, there is no resistance. This is especially valuable when adjusting to changes that come with aging. The risk of chronic lifestyle-related disease tends to increase in our 50s, and IF WE ARE CAPEABLE OF REACTING, we stand a far better chance of enjoying better health in our 60s and beyond.

2)When it’s time to act, the health reflex makes it feel natural to follow through. You're far less likely to be swayed by distractions or less healthy options.

In short, the health reflex helps you stay aligned with what truly serves you—even when life shifts.

I believe that building and strengthening this reflex is one of the most important things we can do to live a long, vibrant, and fulfilling life.

If you’d like to cultivate your own health reflex, I invite you to stay connected. My method, The RISE Imperative™, is designed to do just that—through Resonant, Intentional, Sustained Experiences. It's a practical path to long-term health resilience.

R — Resonant
Your health habits resonate deeply with your personal values and the life you truly want to live—so they feel aligned and empowering.

I — Intentional
Each choice is made with clarity and purpose, not out of pressure or routine—because intentional action leads to lasting change.

S — Sustained
You build rhythm and reliability, repeating the right actions over time until they become part of who you are.

E — Experiences
You become conscious of the richness, fun, and value of your actions—and how they can lead to new beauty, vitality, and meaning in your life.

Be well,
Paul Brundtland