Hello Viewer,

Welcome to Edition #100. We will no longer publish as the Perspective. Your weekly wellness newsletter is now: OVE’s GUIDE 👁️.

This guide has always been about wellness—nutrition, fitness, and mindfulness—and with each year, that definition continues to deepen.  

In #100, dive into the longevity habits that are working for me.

👇 CHECK IT OUT  

📲 Download: 7 Habits For a Better Life Weekly Checklist
🎥 Watch: 1-Minute Recap OVE’s Guide to Avoiding Dehydration
👥 Refer a Friend: Help friends up their wellness—refer & earn rewards
💪 Exclusive Offer: Get your summer body now—work with Coach DC 

LAST WEEK’S TRIVIA❓

Who’s most at risk of dehydration-related death in North America?

⬜️⬜️⬜️⬜️⬜️⬜️ 🏃 Athletes
⬜️⬜️⬜️⬜️⬜️⬜️ 👷 Outdoor workers
🟩🟩🟩🟩🟩🟩 👵 Seniors over 75
⬜️⬜️⬜️⬜️⬜️⬜️ 🧑‍🎓 Teens who play sports

✅ Correct Answer: C) Seniors over 75

👵 As we age, the thirst mechanism weakens, and many seniors take medications or have conditions that increase fluid loss.

Shout out to Mrmcas—on point 👏 👏 !

THIS WEEK’S POLL 🤔 

_{👁️ OVE’S GUIDE TO}

YOUR BEST LIFE

Wellness isn’t about chasing a six-pack or the latest supplement trend. It’s about improving the quality and standard of our lives. We’re living through a moment in history where life expectancy is expanding. Not just because of medicine—but because of knowledge, choice, and habits.

📈 The Bigger Picture: How Long Could You Live?

The average global lifespan today is:

• 🌎 73 years worldwide

• 🇺🇸 76 years in the USA

• 🇨🇦 82 years in Canada

• 🇯🇵 85 years in Japan

• 👨‍⚕️ Experts project that with advances in tech, personalized medicine, and prevention, we could see 100–120 years as the new norm by 2050.

That’s over 36,000 days—
5,000 weeks 🗓️
Or roughly 800,000 hours in a 100-year life.

🧱 How That Time is Spent (on Average)

Here's how much of your life gets used up:

• 💤 33% = Sleeping → 1 out of every 3 blocks
  (~8 hours/day = 33 years asleep by age 100)

• 🧑‍💻 13% = Working
  (~90,000 hours across a lifetime)

• 🚌 6% = Commuting, errands, or waiting
  (~5 years)

• 📱 11 years = Screen time (scrolling, watching, doomscrolling)

• 🏃‍♂️ <3% = Physical activity (less than 1 hour/day for most people)

• 🧘‍♀️ <1% = Intentional self-care or reflection (if any)

💡 Why Care?

Because while medicine may help you live longer,
habits decide whether those extra years are vibrant—or just survived.

Here are the 7 habits that have worked for me:

✅ OVE’S 7 HABITS FOR A BETTER LIFE

Simple actions, powerful returns. Do them well. Do them often.

1️⃣ Sleep 7 to 8 hours/night

Prioritize deep and REM sleep—this is when your body repairs itself, your brain consolidates memories, and your hormones balance.
😴 If you can’t get that window at night, allow yourself to sleep in past 8 to 9 AM on rest days. Recovery isn't optional—it's a foundation for high performance.

2️⃣ Walk, run, or bike 4 to 5 times/week

Cardio is your longevity lever. It strengthens your heart, clears mental fog, and boosts mood-regulating chemicals like serotonin and dopamine.
It also builds confidence—when your body moves well, your mind follows. Start where you are. The pace matters less than the consistency.

3️⃣ Strength train

Muscle is protective. It helps regulate blood sugar, supports joints, and reduces the risk of injury as you age.
More importantly, it prevents sarcopenia—the age-related loss of muscle mass that leads to weakness and frailty.
Lift to live well—now and later.

4️⃣ Eat less processed & fast food

Not perfection—just better ingredients. Cook regularly. When you prep your meals, your body and brain begin the digestion process visually and mentally.
The better the ingredients, the better your energy, digestion, and performance.
You truly feel what you eat.

5️⃣ Keep sugar under 25g/day

Sugar overload damages your brain, metabolism, and gut lining.
Keeping intake low helps reduce risk of insulin resistance, inflammation, and IBS-related symptoms.
A healthy gut = clearer thinking, sharper decision-making, and a more stable mood.

6️⃣ Drink 2+ litres of water/day (68+ oz)

Hydration is the most underrated daily medicine. It supports your joints, digestion, brain function, and skin health.
Add electrolytes—like sodium, potassium, and magnesium—on hot days or during intense activity to stay balanced and energized.

7️⃣ Schedule self-care time daily

This isn’t a luxury—it’s strategy.
Carving out time for reflection, relaxation, or creative joy keeps your mind sharp and your stress low.
Whether it's a walk, journaling, deep breathing, or meditation, taking a pause protects your long-term wellness.

✴️ Bonus: Fasting is Life’s Cheat Code

When done properly, fasting allows your system to rest, repair, and reallocate resources.
You reduce decision fatigue, improve discipline, and gain back time and mental clarity.
Less prep. Fewer cravings. More mindfulness.

💬 Final Thought

Your future is still being built.
One block at a time.
Start with these 7. Live like you mean it.

Start building a better life, one habit and one checkmark at a time.
📥 Download now. Stay consistent. Stay aligned.

MINDFUL SESSION 🧠 

MEET OVE

The One-Eyed Guide of Your Wellness Journey

OVE isn’t a mascot. He’s a symbol of something deeper:

He represents the you that’s aware, intentional, and dailed in—guiding you to become who you are meant to be.

OVE isn’t here to tell you what to do.
He’s here to remind you that you already know.

He’s the keeper of better habits.
Your heightened instincts. Your best decisions.

Every time you make a better choice,
You’ve connected to OVE.

You’re why I spend hours crafting these each week.
Let me know which habit resonated most—so I can keep tailoring these to help you thrive.

Until Next Edition,

Coach DC 
OVE’s GUIDE 👁️

^{The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your circumstances. Overman Perspective Inc. does not provide medical or licensed advice. Please get in touch with your healthcare professional for medical advice specific to your health needs.}