THE 7 CORE FOUNDATIONS OF HEALTH

Lasting wellbeing and vitality come from deep alignment across each key foundation of life - physical, mental, emotional, and spiritual.

The Kiyora Method is built on the latest science of longevity, healthspan, and integrative health. It combines evidence-based strategies with personalized coaching designed for the realities of leadership life.

Our framework focuses on seven interconnected foundations that sustain lasting energy, clarity, and resilience. Each program is tailored to individual goals and lifestyle, creating a practical, habit-driven system for long-term health and performance.

The Kiyora
framework for
integrative health

01

Align - Identity, Mindset & Direction

Long-term health starts with aligning your identity, lifestyle, and values with your vision for the future.

Align helps you clarify long-term goals, define core values, and bring daily habits into step with the life you want to create - guided by clear intention and self-awareness.

Research shows that a clear sense of direction reduces stress and strengthens motivation. Lasting change happens when identity, behavior, and intention align - when your daily actions consistently support the life you want to build. With that alignment in place, you develop the focus and consistency needed for long-term health and performance.

Examples:

Defining core values and a vision for long-term heath
Aligning daily habits with your core values
Letting go of outdated beliefs or unhelpful patterns

02

Mind - Clarity, Presence & Resilience

A clear, calm, and focused mind is the foundation of long-term wellbeing. Mental and emotional health influence every aspect of physical function, shaping hormones, recovery, immunity, and decision-making.

When the mind is regulated, the body follows. Practices such as breathwork, mindfulness, and reflection help quiet mental noise, lower cortisol and other stress hormones, and improve focus and emotional control. Over time, these habits strengthen mental clarity, stability, and adaptability, improving focus, decision-making, and emotional balance in everyday life.

Examples:

Using breathwork or mindfulness to regulate stress
Journaling or coaching to gain clarity
Building routines that protect attention and focus

03

Move - Strength, Mobility & Vitality

Movement underpins energy, longevity, and mental clarity, but not all movement has the same impact. Move focuses on building strength, maintaining mobility, and staying active throughout the day.

Regular movement improves circulation, metabolism, focus, and mood. Strength training preserves muscle, essential for hormone balance, metabolic health, and injury prevention, while Zone 2 cardio builds endurance and supports energy production. Even short movement breaks - walking, stretching, or changing posture - counter the effects of long hours at a desk and keep vitality high.

Moving well and moving often creates the physical foundation for sustained energy, resilience, and overall wellbeing.

Examples:

Daily walking, mobility, and natural movement breaks
Zone 2 cardio for endurance and metabolic health
Strength or circuit training to build and maintain muscle

04

Nourish - Whole Foods & Metabolic Support

What you eat shapes how you feel, think, and age. Nourish encourages incorporating real, nutrient-dense foods that stabilize energy, support metabolism, and reduce inflammation for long-term vitality.

Food is information for the body. Every meal influences hormones, inflammation, and immune strength - and with 70% of the immune system based in the gut, nutrition is central to lasting health. Because the gut and brain are closely connected, what you eat also affects mood, focus, and mental clarity. Poor gut health or unstable blood sugar can lead to fatigue and brain fog, while balanced nutrition restores steady energy and sharper thinking.

This foundation isn’t about restriction; it’s about building a sustainable rhythm of nourishment that supports consistent energy and long-term wellbeing.

Examples:

Assessing and optimizing current eating habits
Prioritizing protein, fiber, and healthy fats
Applying strategies to reduce blood sugar spikes

05

Restore - Sleep, Deep Recovery & Rhythm

You don’t get stronger during training - you get stronger during recovery. What separates elite athletes isn’t how hard they push, but how well they rest and recharge. For leaders managing constant demands, the same principle applies.

Restore focuses on creating the conditions for both body and mind to recover - through better sleep, regular rest, and short pauses that reduce tension and help maintain focus throughout the day. This can mean improving sleep quality, setting a clear end to the workday, or taking brief moments to reset attention before moving to the next task.

When recovery is neglected, concentration declines, stress accumulates, and decision-making suffers. Protecting time for rest and renewal supports sustained energy, clear thinking, and consistent performance.

Examples:

Improving sleep routines and bedtime habits
Getting morning light and keeping regular wake times
Taking short breaks to move, or breathe between tasks

06

Connect - Meaningful Relationships & Belonging

Strong, meaningful relationships are among the most consistent predictors of long-term health and longevity — from the Harvard Study of Adult Development to the world’s longest-lived Blue Zones. For many professionals, the demands of work leave little space to maintain the relationships that matter most.

Connect invites reflection on those relationships — what they mean to you, how they’ve shaped you, and where they might need renewal. Reconnecting with the people who know you best helps you see more clearly who you are, how you got here, and who you want to become.

It’s about intentionally nurturing the people and communities that sustain you. Strong connections restore perspective, open new possibilities, and provide the foundation for lasting energy, clarity, and wellbeing.

Examples:

Making time to reconnect with friends or mentors
Creating device-free time with family or close friends
Identifying relationships that need time, attention, or renewal

07

Optimize - Fine-Tuning, Personal Balance & Flow

Optimize is where everything connects - the layer that completes the wellness circle and brings your foundations into balance in a way that works best for you. It’s about figuring out what might still be missing, and refining the habits and routines you’ve built so that health feels tangible, enjoyable, and whole.

This pillar is about small adjustments that make a big difference: refining routines, experimenting with recovery tools, and personalizing what helps you feel and perform at your best. That might include travel and new environments, light and temperature exposure, or creative practices such as art or writing that restore focus and flow.

Optimize helps to bring all the other pillars into balance, creating a cohesive framework where the different aspects of health and wellbeing work together in flow.

Examples:

Creating a nature-based ritual (e.g. weekly hike or sunrise walk)
Exploring cold, heat, or breathwork for recovery and resilience
Reconnecting with creative practices for enjoyment and renewal

Structured around the seven core foundations of health, Kiyora Method coaching programs are highly personalized to individual requirements and needs, and customized to fit with the complexities of leadership life.

Optimize - Fine-Tuning, Personal Balance & Flow

Optimize is where everything connects - the layer that completes the wellness circle and brings your foundations into balance in a way that works best for you. It’s about figuring out what might still be missing, and refining the habits and routines you’ve built so that health feels tangible, enjoyable, and whole.

This pillar is about small adjustments that make a big difference: refining routines, experimenting with recovery tools, and personalizing what helps you feel and perform at your best. That might include travel and new environments, light and temperature exposure, or creative practices such as art or writing that restore focus and flow.

Optimize helps to bring all the other pillars into balance, creating a cohesive framework where the different aspects of health and wellbeing work together in flow.

Examples:

Creating a nature-based ritual (e.g. weekly hike or sunrise walk)
Exploring cold, heat, or breathwork for recovery and resilience
Reconnecting with creative practices for enjoyment and renewal

06

Connect - Meaningful Relationships & Belonging

Strong, meaningful relationships are among the most consistent predictors of long-term health and longevity — from the Harvard Study of Adult Development to the world’s longest-lived Blue Zones. For many professionals, the demands of work leave little space to maintain the relationships that matter most.

Connect invites reflection on those relationships — what they mean to you, how they’ve shaped you, and where they might need renewal. Reconnecting with the people who know you best helps you see more clearly who you are, how you got here, and who you want to become.

It’s about intentionally nurturing the people and communities that sustain you. Strong connections restore perspective, open new possibilities, and provide the foundation for lasting energy, clarity, and wellbeing.

Examples:

Making time to reconnect with friends or mentors
Creating device-free time with family or close friends
Identifying relationships that need time, attention, or renewal

05

Restore - Sleep, Deep Recovery & Rhythm

You don’t get stronger during training - you get stronger during recovery. What separates elite athletes isn’t how hard they push, but how well they rest and recharge. For leaders managing constant demands, the same principle applies.

Restore focuses on creating the conditions for both body and mind to recover - through better sleep, regular rest, and short pauses that reduce tension and help maintain focus throughout the day. This can mean improving sleep quality, setting a clear end to the workday, or taking brief moments to reset attention before moving to the next task.

When recovery is neglected, concentration declines, stress accumulates, and decision-making suffers. Protecting time for rest and renewal supports sustained energy, clear thinking, and consistent performance.

Examples:

Improving sleep routines and bedtime habits
Getting morning light and keeping regular wake times
Taking short breaks to move, or breathe between tasks

04

Nourish - Whole Foods & Metabolic Support

What you eat shapes how you feel, think, and age. Nourish encourages incorporating real, nutrient-dense foods that stabilize energy, support metabolism, and reduce inflammation for long-term vitality.

Food is information for the body. Every meal influences hormones, inflammation, and immune strength - and with 70% of the immune system based in the gut, nutrition is central to lasting health. Because the gut and brain are closely connected, what you eat also affects mood, focus, and mental clarity. Poor gut health or unstable blood sugar can lead to fatigue and brain fog, while balanced nutrition restores steady energy and sharper thinking.

This foundation isn’t about restriction; it’s about building a sustainable rhythm of nourishment that supports consistent energy and long-term wellbeing.

Examples:

Assessing and optimizing current eating habits
Prioritizing protein, fiber, and healthy fats
Applying strategies to reduce blood sugar spikes

03

Move - Strength, Mobility & Vitality

Movement underpins energy, longevity, and mental clarity, but not all movement has the same impact. Move focuses on building strength, maintaining mobility, and staying active throughout the day.

Regular movement improves circulation, metabolism, focus, and mood. Strength training preserves muscle, essential for hormone balance, metabolic health, and injury prevention, while Zone 2 cardio builds endurance and supports energy production. Even short movement breaks - walking, stretching, or changing posture - counter the effects of long hours at a desk and keep vitality high.

Moving well and moving often creates the physical foundation for sustained energy, resilience, and overall wellbeing.

Examples:

Daily walking, mobility, and natural movement breaks
Zone 2 cardio for endurance and metabolic health
Strength or circuit training to build and maintain muscle

02

Mind - Clarity, Presence & Resilience

A clear, calm, and focused mind is the foundation of long-term wellbeing. Mental and emotional health influence every aspect of physical function, shaping hormones, recovery, immunity, and decision-making.

When the mind is regulated, the body follows. Practices such as breathwork, mindfulness, and reflection help quiet mental noise, lower cortisol and other stress hormones, and improve focus and emotional control. Over time, these habits strengthen mental clarity, stability, and adaptability, improving focus, decision-making, and emotional balance in everyday life.

Examples:

Using breathwork or mindfulness to regulate stress
Journaling or coaching to gain clarity
Building routines that protect attention and focus

01

Align - Identity, Mindset & Direction

Long-term health starts with aligning your identity, lifestyle, and values with your vision for the future.

Align helps you clarify long-term goals, define core values, and bring daily habits into step with the life you want to create - guided by clear intention and self-awareness.

Research shows that a clear sense of direction reduces stress and strengthens motivation. Lasting change happens when identity, behavior, and intention align - when your daily actions consistently support the life you want to build. With that alignment in place, you develop the focus and consistency needed for long-term health and performance.

Examples:

Defining core values and a vision for long-term heath
Aligning daily habits with your core values
Letting go of outdated beliefs or unhelpful patterns