Resources
Reliable information. Practical change.
There is no shortage of health information online. The harder part is knowing what to trust—and figuring out what makes sense for you.
We’ve collected a small number of reputable, evidenced based resources for learning more about health, lifestyle, and behavior change.
Lifestyle Medicine
American College of Lifestyle Medicine
The American College of Lifestyle Medicine focuses on evidence-based lifestyle approaches to health, including nutrition, physical activity, restorative sleep, stress management, positive social connection, and avoidance of risky substances.
Visit the American College of Lifestyle Medicine
Health & Wellness Coaching
National Board for Health & Wellness Coaching
The National Board for Health & Wellness Coaching establishes professional standards for health and wellness coaching and administers the NBC-HWC board certification.
Their resources can help you understand what health and wellness coaching is, what coaches do, and how coaching differs from medical treatment, nutrition therapy, psychotherapy, and other healthcare services.
Learn About Health & Wellness Coaching
Heart & Metabolic Health
American Heart Association — Life’s Essential 8
Life’s Essential 8 provides a straightforward framework for understanding factors associated with cardiovascular health, including nutrition, physical activity, sleep, tobacco exposure, blood pressure, blood sugar, cholesterol, and weight.
Physical Activity
Centers for Disease Control and Prevention — Physical Activity
The CDC provides practical, evidence-based information about physical activity, including current recommendations for adults and older adults and the health benefits associated with regular movement.
Explore CDC Physical Activity Resources
Create Your Activity Plan
Not sure how much physical activity to aim for—or where to start? The Move Your Way Activity Planner from the U.S. Department of Health and Human Services can help you build a personalized weekly activity plan.
Start where you are. Small increases in movement add up, and your plan can evolve as your fitness, confidence, and goals change
Learn About Zone 2 Cardio
Zone 2 cardio is a sustainable, moderate level of aerobic exercise that can help build cardiovascular fitness and endurance. Think brisk walking, cycling, rowing, or other activities performed at a steady, comfortable effort.
A simple guide: you should be able to talk, but not sing.
How Intense Is Your Activity?
Different activities require different amounts of energy. The Compendium of Physical Activities provides MET values for hundreds of activities, from walking and cycling to household chores and sports.
Activities at 3.0 METs or higher are generally considered moderate intensity, although how hard an activity feels can vary from person to person.
Explore the 2024 Compendium of Physical Activities →
Healthful Eating
Dietary Guidelines for Americans
The Dietary Guidelines provide evidence-based nutrition guidance developed to promote health and help reduce the risk of chronic disease.
Explore the Dietary Guidelines for Americans
Estimate Your Daily Calorie Needs
Your daily calorie needs depend on factors like your age, body size, activity level, and goals. These tools can provide a helpful starting point:
NIH Body Weight Planner
A science-based tool for estimating calorie needs based on your current weight, activity, and weight goals.
Mifflin–St Jeor Calculator
A simple way to estimate your daily calorie needs based on your resting metabolism and activity level.
Remember: These numbers are estimates, not rigid targets. Use them as a starting point and adjust based on your progress, energy, hunger, and overall well-being.
Explore Healthy Eating Patterns
There’s no single way to eat well. DASH and Mediterranean-style eating are two well-studied, flexible approaches that emphasize vegetables, fruits, whole grains, beans, nuts, and other nutrient-rich foods.
DASH Eating Plan
Developed to help lower blood pressure, DASH emphasizes heart-healthy foods while limiting sodium.
Explore the NIH DASH Eating Plan →
Mediterranean-Style Eating
A flexible, plant-forward eating pattern that emphasizes whole foods and healthy fats such as olive oil.
Explore Mediterranean-Style Eating from the American Heart Association →
Explore Your Nutrient Needs
Wondering how much carbohydrate, protein, fat, or other nutrients you need? The USDA Dietary Reference Intake (DRI) Calculator provides personalized estimates based on your age, body size, and activity level.
It includes recommendations for calories, macronutrients, water, vitamins, and minerals.
Calculate Your Nutrient Needs →
These recommendations are estimates for generally healthy individuals. Individual needs may vary.
Understanding Macronutrient Ranges
The Dietary Reference Intakes provide recommended ranges for the percentage of daily calories that come from each macronutrient:
Carbohydrate: 45–65%
Fat: 20–35%
Protein: 10–35%
These ranges provide flexibility—there isn't one ideal macronutrient ratio for everyone.
View the DRI Macronutrient Recommendations →
Supplements & Complementary Health
National Center for Complementary and Integrative Health
NCCIH, part of the National Institutes of Health, provides research-based information about supplements, herbs, complementary health approaches, and other wellness practices. It can be especially useful when evaluating health claims you encounter online.
Manage Stress & Build Resilience
Simple practices such as mindfulness, meditation, breathing exercises, and relaxation techniques can help you manage stress and support overall well-being.
Learn About Relaxation Techniques from NIH →
Try a Free Guided Meditation from UCLA Mindful →
Start small—even a few minutes of intentional relaxation or mindfulness can be a practical first step.
Prioritize Restorative Sleep
Quality sleep supports physical health, mental well-being, and recovery. Healthy sleep habits—including a consistent schedule and a supportive sleep environment—can help improve sleep quality.
Explore Healthy Sleep Habits from NIH →
If you regularly struggle with sleep or suspect a sleep disorder such as insomnia or sleep apnea, consider discussing it with your healthcare provider.
Reduce Risky Substances
Reducing or avoiding tobacco and excessive alcohol use can have meaningful benefits for your health. If you're thinking about making a change, these evidence-based resources can help.
Get Help Quitting Tobacco — Smokefree.gov →
Explore Your Alcohol Use — NIAAA Rethinking Drinking →
Strengthen Relationships & Social Connection
Supportive relationships and meaningful social connections are an important part of health and well-being. Reaching out to others, strengthening existing relationships, and becoming involved in your community can all help build connection.
Explore Social Connection Resources from HHS →
A note about these resources
Links are provided for general educational purposes. Rebase Wellness Coaching is not affiliated with or endorsed by the organizations listed on this page, and inclusion does not constitute endorsement of all information or recommendations provided by an organization.
Information on this page and linked resources is not a substitute for individualized medical, nutrition, mental health, or other professional care.