How to Build Healthy Habits for a Healthy New Year (Webinar Recap)

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We had a great webinar in January, in honour of New Year’s Resolutions. I sat down with Optimity’s Client Success Advisor, Mira Levine, to talk about how to promote healthy habits in the New Year. You can watch the full webinar here. Here are a few key takeaway points from the webinar:

Understanding why we do what we do and how habits are formed through The Habit Loop:
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  • 45% of our everyday habits are automatic. You are the sum of your habits.
  • Optimity can help you establish new healthy habits through micro activities and reminders.

 

 

 

It’s essential to understand that bad habits can be broken by making small behaviour changes. See what can you do to break those habits:

The 4 step process

  1. Identify the routine: The routine is the habit you want to change. It can be action that can be mental, physical, or emotional.
  2. Experiment with rewards: Rewards can be powerful because they satisfy our cravings. To figure out which cravings are driving out habit, we have to experiment with different rewards.
  3. Isolate the cue: The cue is anything that triggers the habit and causes your brain to go into automatic mode. A cue can originate from: a location, a time, an emotional state, other people, or an immediate preceding action. Discovering what triggers your habit is an important step.
  4. Have a plan: Once we’ve uncovered what our cue is, identified our routine, and discovered which reward satisfies our craving, we can write down a new plan for when that cue quicks in that we will adopt as a new habit.

 

SMART Goals

  • Specific, Measurable, Attainable, and Time-Based goals
  • Ask yourself these questions if you can’t stick to your New Year’s resolution:
    • Is my goal specific enough?
    • Is my goal attainable?
    • Do I have ways to track my progress?
    • Do I have a plan to deal with things that’ll stop me?
  • If you’re looking for more info on how to stick to your New Year’s resolutions, check out our blog post here.

 

Establishing New Habits can be difficult and lengthy. However, small lifestyle changes and being persistent with your goals can have the biggest positive impact on your health. Reach out to us at engage@myoptimity.com for information on how Optimity can help you!

How to Handle Escalating Employee Health Costs

Posted by Jane Wang 

Employee benefits in the workplace are becoming increasingly costly for employers in North America. In the US, according to the 2015 Kaiser and HRET survey: The average premium for single coverage is $521 per month, or $6,251 per year. The average premium for family coverage is $1,462 per month or $17,545 per year. Based on the Conference Board of Canada’s latest benefits benchmarking report, the average cost of providing employee benefits is $8,330 per full-time employee. For the average company, this equates to spending approximately 10% of gross annual payroll.

Businesses are experiencing the reality of the aging workforce, and burden on their profitability from the continuously rising health premiums, cases of stress leave as well as increased absenteeism from their employee population. Year after year, CFOs continue to see increased business costs as the result of poor employee health and habits, but some are reluctant to revisit the funding and strategy of current health and wellness programs because most wellness programs cannot report ROI.

This is changing.  More data-driven and evidence-based wellness programs like Optimity are able to provide sound financial analysis for the reasons driving these changes in business costs, as a direct results of strategic wellness programs. A strong business case can now be made to invest in proactive health programs. The ROI can be realized quickly and certainly for these cost-effective, digital-first programs that support the employees in making smarter choices everyday, because it always leads to better health outcomes.

 

Innovative and employee-centric businesses who are changing their processes and opting into data-driven and evidence-based wellness programs, are benefiting both from a happy shift in culture (which helps their HR department recruit and retain talent easier), and are saving up to $6.50 for every $1 spent on wellness by implementing a sound cost-containment strategy that flattens the year over year cost increases of their employee benefits costs.

Unhealthy employees cost businesses more every year. According to Linda Lulli, Associate Vice President for Human Resources at Bryant University in Smithfield, R.I., an inactive person spends $1,500 extra on health costs per year. However, the costs go beyond the direct health spends, they also manifest themselves in the 9.3 days of absenteeism and 10% increase in drug claims. One in 6 U.S. adults reported taking a psychiatric drug, such as an antidepressant or a sedative, a new study found (read more). The goal of any wellness program is for employees to become healthier, and when they become healthier they end up spending less for doctors, hospitals and prescription drugs, says Paul Sollitto, Chief Financial Officer at EngagementHealth.

 

A recent study by Willis Towers Watson found that the primary driver for nearly half (44%) of companies with employee benefits is to control and improve their claims data to help with ongoing cost management. This is up from a quarter (24%) in last year’s study. Mark Cook, Director at Willis Towers Watson said, “There has been a clear evolution in the rationale for companies to include employee benefits in their cost management strategies. The initial motivation is often the simple desire to save money on the ever increasing cost of providing employee benefits.”

 

This is why digital based programs are becoming so popular. Digital based apps are scalable, sustainable, great personalized tools for working professionals to improve their quality of life. They are able to deliver content and able to coach behaviors to employees who work from home, on the road, and have different needs.

These digital-first wellness programs and apps when infused with evidence-based science and learn-action-test pathways have proven to positivey impact health outcomes and stabilize costs for employers. We simplify the process to start their personalized journeys: employees can easily download our health and wellness apps that not only provides a personal space for them to schedule and track their progress, but also has the ability to provide the critical data analysis that can help to tailor a more complex program.

 

Follow us on twitter to stay current on the top cost-containment wellness strategies.

For more information on Optimity, evidence-based wellness strategies, or to schedule a demonstration, visit www.myoptimity.com

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About Optimity
We believes in 3 things: living well should be easy, energizing and fun; small actions can go a long way in leading you to success; and a culture of health is imperative to highly productive teams.

Working with physicians, trainers, nutritionists, and researchers, Optimity mindfully connects you with your habits on day to day making it fun to engage in self-improvement and self-actualization regularly. Optimity has created a way to make choosing a healthier way of life at the office and on the go both effortless and rewarding, by providing our users with personalized daily health challenges.

Our mobile apps are THE wellness-optimizing tool working to turn office potatoes into corporate athletes. To find out more about Optimity solutions, visit: www.myoptimity.com/our-solution

2-Minute Meditation for a Positive Attitude


Posted by Abena Osei-Kwabena

From cultivating greater awareness of self to relieving stress, meditation has numerous physical and mental health benefits. The practice conjures a sense of something related to spirituality, but is actually an extreme form of concentration that tones and strengthens the mind. It promises to promote inner peace and a positive outlook towards life.

Given the countless problems that work and life hurl at us on a daily basis, and the impact they have on our minds, meditation can be an excellent way to appreciate promote inner peace and living in the moment. Even a few minutes of meditation regularly can be transformative. Here is a 2-minute meditation routine for beginners.

  1. First, find a quiet and peaceful place in your home or outside, where it is easy for you to shift your focus inwards. Sit in a comfortable position with your spine in a straight but relaxed position. When you sit in a peaceful space with good posture, you will be able to enjoy the process more freely and have a deeper sense of calmness and tranquillity.
  2. Concentrate on your breathing. Try to take long and deep breaths while you focus on slowing down your breath. You can also chant an uplifting phrase or word like “relax” while breathing in order to center your attention. Try to block all distracting sounds, paying full attention to your your breathing and the word you are chanting.
  3. Next, try to enter into a quiet state of mind, while remaining relaxed and mindful of your centre of gravity. Observe any feelings, thoughts, or physical vibrations that arise in your consciousness. Eventually, you will be able increase your concentration one session at a time.

There is no set time to meditate, so you can start with 2 minutes daily and progress slowly. Let your comfort level decide what amount of meditation is right for you, but stay persistent in order to witness results.
Abena is a Client Services Associate at Optimity. She graduated from the University of Toronto with a BSc in Global Health. She is passionate about human rights and health education, and hopes to develop tailored interventions to combat health inequities around the globe. Her interests include story writing, camping and exploring different cultures on her travels.

 

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Recharge Your Diet: Our Secrets for a Healthy Lifestyle

Posted by Emily Guterres

TIME STAMP: 3 MINUTE READ

It seems like everyone’s talking about the real solution to weight loss. Every day it seems like a new diet craze is ready to make weight loss faster and easier than ever before. However, beware most fad diets generally go something like: “Take a few foods give them magic power and set a plan to convince people that eating this way and only this way will promote weight loss.” says Alexandra Caspero, R.D a nutritionist based in Sacremento, CA.ye_girl_eating_a_salad.png

In a society that is so image driven, it seems as though everyone’s talking about it, “THE secrets to get that summer body.” If you searched online for weight loss solutions you get 38 million results. How is anyone supposed to find the real solution? With this overwhelming amount of information it can be extremely difficult to get started on achieving your goals.

BUT WAIT – We’re here to help you break through the 4 most searched for diets of 2019 and discover whether or not they’re really worth it.

1. 20/20 Diet 

The Claim: Wait Doctor Phil? You have the answers to all of my life problems and now you want to help me loose weight? Even though he doesn’t promise you’ll loose weight, he says you “may” loose weight.

The 20/20 diet is a cycling diet plan and was online most searched diet of the year. It’s a 30-day cycling diet, with three phases every 30 days. The first two phases are 5 days long and the third is 20 days. The foods Doctor Phil recommends are supposed to help with thermogenesis, which is a state where the process of energy production in the body caused directly by the metabolizing of food consumed.

The 20/20 diet is about looking past your dieting efforts, failed attempts and what you can do to make up for it. He is trying to repent you from your dieting sins and tell you all of these failures are what eventually led him to create this plan.

Worth It? This diet requires you to stick to a rigid meal plan and eat every 4 hours, which could be time consuming. Be weary, of diets that have a start and stop date, after all there are no phases or end dates to a healthy lifestyle.

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2. Zero Belly Diet 

Wait but actually? Trying to take away my carbs? Sounds like a nightmare. They’re also telling readers they can magically turn off, their fat genes.

The Claim – You can lose up to 16 pounds in 14 days. This diet and fitness program includes a list of nine foods that supposedly target and melt your fat cells.

Worth it? There is no way to turn off your genes to fast track weight loss. While hundreds of genes affect your overall weight in small ways, this isn’t to say that you can’t learn new healthy behaviors to adapt your lifestyle.

 

3.Mediterranean diet – Not the see food and you eat it diet? Ugh.

This diet emphasizes a primarily plant based foods including fruits and vegetables, whole grains, legumes, seafood and nuts – coupled with physical activity. It suggests avoiding a list of unhealthy foods and ingredients such as processed food and added sugars.

The Claim: This diet will help you eat your way to optimal heart and brain health. Additionally it claims increased longevity and living a longer and healthier life. When there is a reduction in developing heart disease or cancer, there is a 20 %reduced risk of death at any age.

Worth it ? YES, this diet can have positive long-term effects on your over all health. Benefits include keeping you agile, preventing heart diseases and strokes and reducing Alzheimers.

So what is the real solution?   Remember those days when you were 6 years old and you used to carelessly dance around? Imagine even what a minute or 5 minutes could do for your over all health.

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Who says adults can’t have a little recess during their workday?

Many business leaders often discuss the value of adding healthy habits into their daily routines. It could be as simple as setting stretch goals.

Don’t be too hard on yourself; life is demanding. Between jobs, kids and everything else, life can get difficult. Give yourself a break, dieting shouldn’t be about extreme weight loss, it should be about slow and steady implementation of healthier habits that will lead to an over all healthier lifestyle.

 

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5 ways to stick to your New Years Resolutions

TIME STAMP: 3 MINUTE READ

Posted by Jeff Cai 

A new year signifies a new start for a lot of people, and you have probably made a few goals or resolutions that you want to achieve by the end of 2019. These New Year’s resolutions always seem to motivate us during January, but can often be forgotten about come late February. Did you know that only 8 percent of people are successful in achieving their resolutions? If you want to be a part of this small percentage, then see below for our top 5 tips on how to stick to your New Year’s resolutions.

 

SHARE YOUR GOALS

Achieving your New Years resolutions can be a lot easier, and more motivating when you have someone to experience it with. When you have someone to share your struggles, and victories it can make the journey a little less scary. Share your goals with your friends and family and find a buddy to accompany you. For example, if you and your friend both commit to attending 3 workout classes per week, you both have someone to lean on for support or motivation when one of you is feeling a little lazy. You could even join a support group to help you reach your goals. This will help you to stay accountable for your actions and set measurable steps toward your final goal.

 

KEEP THEM REALISTIC

If your goals aren’t realistic, then they can be hard to stick to. Keep them manageable and easy to start, then once you begin to form a habit, you can continue to build. If you have never been to the gym before, then creating a goal that says you are going to go 7 days a week simply isn’t realistic. Start with 3 days a week, and then after a few months see if you can increase it to 4. You need to believe that you can actually reach these goals, not be put off by setting the bar too high before you even start.

 

FOCUS ON YOUR PROGRESS

Nothing is ever perfect, so don’t get down on yourself because you have experienced a setback. You are bound to have ups and downs throughout the year, so learn from your mistakes and get yourself back on track as soon as you can. If your goal was to run 10km’s by the end of the year and you only got to 8km’s, that is still amazing! That is 8km’s more than you could run at the start of the year. Don’t forget to be grateful for what you can already do, whilst striving to do more.

 

BET ON YOURSELF

Research has proven that people who had a financial incentive to lose weight lost 14 more pounds than those who didn’t! You can use money to reward yourself for reaching certain milestones throughout the year. For example, if by the end of March you have stuck to your New Years resolution of attending 3 workout classes per week, reward yourself with $50 to buy a new pair of workout tights, or new top. Not only does this motivate you to keep going, but it’s a nice gift to yourself for hitting your targets.

 

KEEP YOUR GOALS DISPLAYED

It is so easy to write down your goals on December 31st and then leave them in a notepad under all your other paperwork to be forgotten about. Treat your New Year’s resolutions seriously and with respect. Write them out neatly on a nice piece of paper, or type them up on your computer and display them somewhere that you will notice every single day. They could go on your bed side table, or on your fridge. This gives you no excuse to forget about them and will be a constant reminder to keep working towards them every day.

 

What are your New Year’s resolutions this year and how do you plan on sticking to them? Remember, even if you do not reach one of your goals, the important thing is that you try, and keep going when you get off track.

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Sugar and Weight Loss: How Sugar Affects Your Weight Loss Goals

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This article first appeared on Sweetdefeat.

Perhaps the biggest topic in health and wellness these days is sugar and how to cut back on consuming it. For ages, the average adult would add a spoonful of sugar here and there to food— it never seemed like a big deal. But over time, food manufacturers started adding sugar to just about everything in the grocery store, even foods that you don’t think of as sweet, like crackers and spaghetti sauce.

Today it’s clear that  sugar is linked to various illnesses and conditions, and it is likely a major culprit connected to the rise in obesity and weight gain in this country. The information below will  give some background on the sugar debate and suggest ways in which you can cut it out for good.

Does Sugar Make You Fat?

Obesity has been a hot topic in recent years, and with good reason. Roughly 38 percent of adults over the age of 19 in the U.S. are obese. What’s more staggering is that more than 70 percent of adults over the age of 19 are overweight or obese, suggesting that most people in this country have weight problems.

Just think about these statistics a bit: seven out of every 10 adults are overweight or obese. From a public health standpoint, effective weight loss programs are important, and it seems that sugar may play a role. Let’s take a look at how sugar is associated with weight gain.

Sugar’s Calorie Content

One of the first things with any body weight management program is to consider how much you eat and to cut out whatever is unnecessary. Sugar is a major culprit in weight gain since it contains calories, but not much else in the way of vitamins, minerals, or anything else that’s good for you. You can find a detailed description of the amount of calories in our calories in sugar guide, but overall, if you eat more than what you need, you will store the extra energy as fat. Some weight loss programs suggest that eating fat is the path to gaining fat, but in reality, it does not matter what nutrient you over consume; the more you eat, the more you gain.

Excess Sugar May Lead to Obesity

Considering the difference between how much sugar we should be eating  and how much we’re actually eating, that excess sugar consumption might be one of the key factors in the rise in obesity levels in this country. If the recommended amount of sugar is at most 150 calories each day and the average adult is consuming more than double this value, perhaps the increase in overweight or obese adults is caused by this excess.

If a pound of fat equates to roughly 3,500 calories, and men consume 180 calories (at least) in excess and women consume 230 calories (at least) in excess, this could add up over the years. If you do the math on the extra amount men eat, 180 calories of sugar in excess from what is recommended each day, for a total of 365 days over an entire year, and this amounts to about 19 pounds of fat per year. Do the same math for women and this equates to 24 pounds of fat added each year. Doing the math, it seems clear  how sugar can contribute to obesity across the nation.

Cutting Sugar to Lose Weight

One of the first rules in any weight loss program is to burn more calories than what you eat. This method suggests that for every 3,500 calorie deficit, you lose roughly one pound of fat. This is not an exact science, but it is a good way to estimate weight loss. In contrast, if you eat more than what your body needs, then you will gain weight. Figuring out the balance between the energy in and the  energy out can be a challenge, but cutting sugar may be one of the best ways to reduce your excessive caloric intake.

If you use the figure of 82 grams of sugar consumed by the average adult each day, it should be no surprise that you could lose some serious weight from sugar alone. Consider this: if you eat a standard 2,000 calorie diet (men or women) each day and you immediately cut all sources of sugar from your usual food and drink, you would reduce your caloric load by 330 calories each day, assuming you eat the average of 82 grams of sugar each day. Reducing your caloric load by 330 calories in sugar each day would translate to about 34 pounds of fat loss each year, or close to three pounds per month.

If you are like many adults out there and you feel your diet is impeccable and that sugar is not an issue, consider this: one medium apple contains about 19 grams of sugar, a banana has 12 grams, one orange has 17 grams, and 1 cup of grapes has 15 grams. You can see that sugar is everywhere, even if you have a healthy diet. It is easy to hit the average 82 grams of sugar each day from fruits alone, but considering a plethora of other foods have sugar in them, it would be easy to consume this much without even touching a candy bar.

Cutting out Sugar Completely Can Be Challenging

One of the biggest issues in any weight loss plan is avoiding things that your brain wants. This is where many adults have issues when it comes to cutting sugar from the diet. The brain has a strong desire to obtain sugar as a way to boost dopamine (known as the happiness hormone), which can be a major sign of sugar addiction. Sugar also provides a quick burst of energy that also floods the brain with compounds that make you feel euphoric. This craving for euphoria is hard to defeat, and it is one of the biggest challenges people have when they’re trying to cut out sugar for good.

9 Effective Ways to Cut Sugar From Your Diet

Now that you have some information on how sugar impacts your weight management, some of the names that it goes by, and the difference between natural and added sugars, you will want to learn about some effective ways to cut sugar out for good. Consider the following tips to aid in your journey to successfully avoid sugar in your daily eating habits.

1.  Substitute sugary beverages for water.

It may taste  boring when you first make this switch, but beverages are the primary source of added sugars in the adult diet. Consider drinking your coffee black without sweetener or sugars and avoid all forms of soda, including ones with artificial sweeteners.

2.  Be mindful of sugar substitutes.

Avoiding sugar is something that adults on diets aim to do,  and many switch to artificial sweeteners as an alternative. While they may be calorie-free, artificial sweeteners and sugar substitutes can be up to 600 times sweeter than regular sugar, which means your brain thinks you are consuming enormous amounts of sugar at one time. This strategy often leads to you having intense sugar cravings throughout the day.

3.  Avoid fruit juices.

An orange has plenty of sugar, and a cup of orange juice has the juice of five oranges in there—so it has five times the amount of sugar.  And that’s if you make the juice yourself. Orange juice found in cartons in the grocery store—even the ones that say they’re not from concentrate— are highly processed, and many brands have added sugar.

4.  Limit fruit.

If you are serious about cutting sugar from your diet, you should pay attention to how much sugar is in the fruit you’re eating. Fruit can be healthy for you, but you need to limit your intake to 2-3 pieces at most a day—and count that as part of your sugar consumption.

5.  Avoid jams, jellies, honey, or other preserves.

American breakfasts are often sweet, and jams, jellies, and other options are a source of sugar  that you may not think about.

6.  Eat plain Greek yogurt.

You may be surprised that yogurt is a common source of added sugar—sometimes up to 30 or 40 grams in a serving! Choose plain Greek yogurt, which only has the natural sugars in dairy and no added sugars.  Make sure to read the food label to double-check.

7.  Consider products that help lessen sugar cravings.

One amazing way to cut back on sugar and to fight some of the associated sugar cravings is to consider getting a little help. There are products such as lozenges that help fight sugar cravings so that you can effectively eliminate it from your diet.

  1. Get used to reading grocery labels.

Even if the ingredient list on your favorite food items doesn’t specifically list “sugar” as an ingredient, there’s still a chance that it could have a high sugar content under the veil of a different name. There are at least 60 other names for sugar out there, with the most common being high fructose corn syrup.

9. Know the difference between natural and added sugar.

Not all sugar is created equal and it’s important to know the difference between natural vs added sugar. While it may be difficult to avoid all forms of natural sugar, avoiding added sugars that are refined or processed can be a realistic goal to strive for.

Helpful Weight Loss Tips

If you have ever been on a diet plan only to see it work briefly and then go south from there, then you should consider a lifestyle change to make your plan more effective. Consider the tips below as some of the most effective ways to boost your weight loss journey so that your previous frustrations turn into successes.

Adjust your exercise routine.

One way to boost your weight loss success is to adjust your exercise routine. Many adults hit the gym, perform endless amount of cardio exercise day after day, only to see minimal results. There are a couple of reasons for this. First, your cardio intensity may not be high enough. Consider high-intensity interval training (HIIT) for better results. Second, add a resistance training program—lifting weights, for example—which will help build muscle. Muscle burns more energy than fat, so this will help with weight loss. Changing your workouts to include high intensity interval training as well as resistance training is a great way to boost your metabolism and add lean muscle mass.

Avoid long periods of sitting.

One of the biggest issues with weight loss is that adults go all-out at the gym, only to lose all of the benefits directly afterwards. Studies have shown that sitting for long periods of time can lead to weight gain, suggesting that changing this  habit may help with n your weight loss goals. Avoid sitting for longer than 30-60 minutes at a time throughout the day for best results. Taking standing breaks can help to circulate your blood, and it increases your heart rate and metabolism just enough to where your body is not in continuous fat storage mode.

Be mindful of alcohol.

Another factor that adults should watch when attempting to lose weight is alcohol consumption. Alcohol may have some health benefits, but consuming it often can lead to increased fat production as well as inflammation. Consider cutting alcohol from your diet any time you are looking to lose weight and only drink amounts that current health guidelines suggest you consume.

Make a Habit of Walking.

One effective way to control your body weight is to take a brisk walk after each meal. Research has shown that brisk walking after a meal for about 15-45 minutes can lead to an improvement in overall glycemic control in older adults. An improvement in glycemic control could cause better usage of insulin, which could lead to a reduction of fat in your body. Consider making a brisk walk a habit after each meal and you may see great benefits in both weight and in mood.

Bottom Line

Sugar consumption is linked to a number of health concerns. Perhaps the most concerning one is obesity. Obesity is a highly prevalent issue in the U.S.: seven out of every 10 adults are overweight or obese. And  sugar plays a major role in this statistic.

The average American consumes twice as much sugar as what’s recommended. That excess sugar adds up to about 330 calories each day, which means the average adult could be gaining close to 20 pounds a year simply from eating too much sugar. Sugar consumption is likely a major element contributing to obesity levels in this country.

Consider finding healthy ways to cut sugar from your life to help you lose weight.

How Optimity Helped Predict Episodes of Depression  

I got in touch with one of our power users, Paul, to find out how Optimity has helped him in his everyday life. We asked him about how he found Optimity and what made him keep coming back to the app.

Paul is a 59-year-old IT Specialist who found Optimity back in 2017 while looking for a gamified health app. He needed a digital wellness solution that would link him to scientific health content, and helpful nudges that would remind him to take care of himself without being too “naggy”.

“I’m always busy with work and I needed something that would help me find time for myself”.   

Paul, who suffers from depression, found that Optimity helped his self-care techniques and his overall well being. The app allowed Paul to focus on looking after himself at a time when no other solutions had seemed to work.

“Depression sneaks up on people and health tracking is usually a good indicator of when a depressive episode is starting”.

Paul has said that he is a healthy guy who enjoys being able to integrate his health-tracking wearable devices with the Optimity app. Optimity has become his one stop shop for all his wellness needs and reminders. He’s hopeful about keeping his health concerns at bay and continues to use micro-activities to boost his mood and productivity.

Paul is excited to see the new social feed within the app. He loves the current feed that lets you “like” and give “kudos” to other community members but he’s really looking forward to the ability to start conversations with likeminded people who enjoy being healthy.

We appreciate Paul taking the time to speak to us about his Optimity experience, and we are delighted that he is able to manage his health through the app. Great job, Paul!

 

We’d love to hear from you! If you’d like to share your experience with using Optimity and how it impacted your life, please reach out to us at engage@myoptimity.com.

 

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