What's Your Six: Simple Lifestyle Modifications

This post was originally posted on BCA Global on May 8, 2025. (8 minute read)

“I got your six” is a phrase historically credited to World War I fighter pilot wingmen. The term was used to share and confirm their position with a lead pilot referencing the arms of a clock at 12 and 6 o’clock, meaning directly behind you and “I got your back so you can focus on the task in front of you”: living. Adopting this phrase in the form of a question, I ask my program participants, “What’s Your Six”? “What’s Your Six” is a simple method of making six lifestyle modifications and building a simple meal plan. Consider what six things you can change in your day-to-day routine that can help produce better health outcomes: drinking more water; adding vegetables to every meal; eating your fruit instead of drinking it; eating at least one meat-free meal a day; walking instead of driving; and growing a mini garden.

When we look at chronic diseases, such as Type 2 diabetes, hypertension, heart disease, obesity, and some forms of cancer, they all share one main attribute: food affects them for the good and the bad. In 2022, the Biden-Harris administration launched the National Strategy on Hunger, Nutrition, and Health, and the initiative received congressional funding in 2023 (Office of Disease Prevention and Health Promotion, n.d). The goal was to improve the health of Americans through quality nutrition while decreasing poor health outcomes in marginalized communities by 2030. The phrases “Food as Medicine” and “Food is Medicine” became more commonly used when speaking of non-clinical programs to address health disparities and the role that nutrition plays in our health outcomes.

“Food as Medicine” is not a new concept: it is what people did when they did not have access to doctors, traditional medicine, or could not afford to seek medical treatment for a long-lasting illness. Chronic diseases fit in this category and can be prevented or decreased by the foods people consume and their lifestyle choices. As a child, I remember my dad making cough syrup with a little alcohol (i.e., peach schnapps), peppermint, and water. I also remember going to the market on Saturday with him during allergy season to get local honey for me to eat — at least 1–2 teaspoons daily — during the height of allergy season.

Food is Medicine could be the easiest and most cost-effective way to decrease the epidemic of chronic diseases among adults. ODPHP, the Office of Disease Prevention and Health Promotion, reported that 60% of all adults live with diet-related chronic disease, costing four trillion dollars in healthcare alone (Office of Disease Prevention and Health Promotion, n.d.). Health systems like Tanner Health in West Georgia and Grady Health in metropolitan Atlanta have “Food as Medicine” programs that work to provide nutrient-rich food boxes as well as meal planning, recipes, cooking classes, and demonstrations for patients dealing with food insecurity and health issues such as diabetes, hypertension, cancer, and obesity (Tanner Health System, n.d.; Grady Health Foundation, n.d.). These programs are donation- and grant-funded and offer free programming in their communities to those who qualify.

Eating more vegetables is a lifestyle modification that will foster a healthier lifestyle. Due to all the diet misinformation about how much protein we need daily, Americans eat more meat than ever (USDA, 2025; LeWine, 2024). I grew up in a house where one chicken fed a family of five with leftovers because my mother always paired our dinners with at least one green vegetable and one starch, like smothered chicken with homemade mashed potatoes and green beans or sweet peas. My parents grew up poor but were resourceful and used everything they had in the cupboard, freezer, and refrigerator. Although we lived in a metropolitan area outside of Washington, D.C., we managed to plant a small garden where we grew peppers, tomatoes, and greens. We learned how to adapt to eating leafy greens and other vegetables that were available in our region, like kale, instead of collards or turnips which were not always available north of Virginia. When fresh and seasonal produce were no longer available, canned and frozen vegetables provided variety and the nutrients necessary for meal consistency. Now that I am an adult with a family I start my meal plans with six non-starchy vegetables like broccoli, cabbage, onions, tomatoes, carrots, and yellow squash.

The easiest of the lifestyle changes I recommend when considering your six is increasing your water consumption. Not purchasing soft drinks or juice will not only save money but also decrease your sugar intake by pounds per year. One soft drink averages 10 teaspoons of sugar per 12-ounce can. Giving up one soft drink daily would equal 3,650 teaspoons or 33 lbs of sugar annually (U.S. Centers for Disease Control, 2023). In the U.S., almost everyone has access to clean drinking water, however, most do not consume enough water to fuel their body and mind. Increasing water intake can significantly decrease blood sugar, blood pressure, and appetite. This is an example of a lifestyle modification that can assist with lowering blood glucose, blood pressure, and glomerular filtration rate (GFR), which detects the amount of creatine in a person’s blood. The GFR formula gives your physician an idea of how efficiently your kidneys function. The rise in chronic kidney disease (CKD) is closely related to Type 2 diabetes (Katella, 2024). In most cases, Type 2 diabetes can be managed among people in their 20s, 30s, and 40s by eating healthier, balanced meals; drinking more water; limiting sugary beverages; and exercising regularly.

The US News and World Report’s Top Five Best Overall Diets for 2025 are the Mediterranean, the DASH, Flexitarian, MIND, and the Mayo Clinic Diet (Burdeos, 2025). What each of these diets has in common is that they all focus on nutrient-rich, fibrous foods that include healthy carbohydrates, proteins, fats, and the most commonly deficient vitamins and minerals. Prioritizing the consumption of more vegetables, legumes (peas and beans), fish (salmon, sardines), lean meats (beef, pork, skinless chicken), and whole grains (barley, brown rice, quinoa) is the core of the top five best overall diets. Some include seeds and nuts, such as cashews, pistachios, pumpkin seeds, sunflower seeds, and quinoa, while minimizing processed foods and red meats. Scientifically tested and proven, they provide the body with a lot of fiber and rich, antioxidant foods that are nutrient-dense. They are as sustainable as they are flexible in meal preparations, unlike popular components of the “Standard American Diet” (“S.A.D.”), which is high in ultra-processed food, canned, and mechanically manufactured meats.

Playgrounds, walking trails, and local markets are increasingly becoming the cornerstone of eco-friendly, socially-conscious communities where home gardeners can share and sell their harvests and crafts with their neighbors. In addition, some insurance companies provide fresh produce allowances to their members with chronic diseases (Humana, 2025). Health insurance companies are beginning to see the value in food prescriptions and programming like “Food as Medicine”. Imagine each household receiving a monthly voucher to buy minimally processed foods low in salt, oils, and sugars (S.O.S. for short), along with fruits and vegetables to help manage chronic conditions. Imagine if every public school program, Pre-K through 12th grade, were recognized and rewarded for having a community garden where students could learn how to sustainably recycle scraps; plant vegetable and fruit seeds; and grow a garden that thrives in their local climate. These investments in marginalized communities and schools could eventually reduce our overall healthcare cost.

When I think back to my grandparents’ home in Jasper, Georgia, I can still smell the morning aromas; hear the rooster starting the day; and all the flowers, herbs, and vegetables surrounding the house. They practiced “What’s Your Six,” organically, with simple principles of wellness and living intentionally while loving and using their land to support their eight children. They grew all spring and summer, and Grandma picked, cut, blanched, canned, pickled, and froze everything that came out of the garden, which sustained them during the non-growing season. Vegetables were plentiful, including peas and beans, a staple at every supper. Eating what they grew meant their meals were seasonal, fresh, and nutrient-packed. I still remember the stash of fresh herbs under the bench on the screened-in porch and all the bags of shelled peas and beans in the freezer. These staples are now an integral part of the “Food as Medicine” movement because they are inexpensive, sustainable, nutrient-dense, caloric, and S.O.S friendly foods.

We focus so much on what diet is trending, the most popular medication, or social media “healthy” quick fix, most of which don’t have any data to support its “healing” efficacy. Unfortunately, chronic diseases are more prevalent at younger ages — ages 18–34 — than previously documented (Watson, 2022). Maybe we should start looking back and adapting some of the traditions of our ancestors that were eco-friendly, sustainable, community-centered, and health-conscious. So my question to you is “What is Your Six”?

 
 
References
Burdeos, J (2025) Best Diets Overall 2024. U.S. News & World Report (https://health.usnews.com/best-diet/best-diets-overall

Dietary Guidelines for Americans. (n.d.). Make Every Bite Count. Dietary Guidelines for Americans. Retrieved April 24, 2025, from https://www.dietaryguidelines.gov/

Grady Health Foundation. (n.d) Food as Medicine https://www.gradyhealthfoundation.org/food-as-medicine

Humana. (2025, February 6). Healthy Options Allowance (Formerly Healthy Foods Card). Humana. Retrieved April 24, 2025, from https://www.humana.com/medicare/medicare-programs/healthy-options-allowance

Katella, K. (2024, April 24). Why Is Chronic Kidney Disease (CKD) on the Rise? 6 Things to Know. Yale Medicine. Retrieved April 24, 2025, from https://www.yalemedicine.org/news/why-is-chronic-kidney-disease-ckd-on-the-rise

LeWine, H. E. (2024, July 23). When it comes to protein, how much is too much? Harvard Health. Retrieved April 17, 2025, from https://www.health.harvard.edu/nutrition/when-it-comes-to-protein-how-much-is-too-much

National Institute of Health. (n.d.). Diabetic Kidney Disease — NIDDK. National Institute of Diabetes and Digestive and Kidney Diseases. Retrieved April 24, 2025, from https://www.niddk.nih.gov/health-information/diabetes/overview/preventing-problems/diabetic-kidney-disease

Office of Disease Prevention and Health Promotion. (n.d). Food is Medicine: A Project to Unify and Advance Collective Action. U.S. Department of Health and Human Services. ttps://odphp.health.gov/our-work/nutrition-physical-activity/food-medicine

Tanner Health Systems. (n.d.) Food as Medicine. https://www.tanner.org/get-healthy-live-well/healthy-eating/food-as-medicin

U.S. Centers for Disease Control. (2023, December 27). Rethink Your Drink | Healthy Weight and Growth. CDC. Retrieved April 24, 2025, from https://www.cdc.gov/healthy-weight-growth/rethink-your-drink/index.html

USDA. (2025). Vegetable Group — One of the Five Food Groups. MyPlate. Retrieved April 17, 2025, from https://www.myplate.gov/eat-healthy/vegeta
Food As Medicine
Healthy Lifestyle
Lifestyle Change
Gardening
Chronic Disease