About 5 Natives Wellness

The main pillars of the 5 Natives Framework are:

Sustenance

Elevate your nutrition with a tailored approach that embraces your unique needs. The 5N Journal guides you in crafting a personalized dietary strategy using the innovative 5N pyramid. It emphasizes building a solid foundation of nutrient-rich foods, balancing macronutrients, and identifying what fuels your body best. This section empowers you to nourish your body while promoting long-term health and sustainability.

Strength

Achieve your fitness goals with a focus on movement, resistance training, and metabolic activity. The journal includes step-by-step progressions for exercises like push-ups and squats, adaptable to all levels. With MET-based guidance, you’ll gradually enhance strength, endurance, and overall mobility, whether you’re a beginner or an advanced athlete.

Surroundings

Optimize your environment to thrive. From harnessing natural sunlight for vitamin D to regulating light exposure for circadian health, the 5N framework ensures your surroundings support your wellness. It also emphasizes social connections to boost mood, reduce stress, and foster emotional well-being.

Sleep

Discover the transformative power of restorative sleep. Learn pre-sleep rituals, optimize your sleep environment, and align your habits with your natural rhythms. The journal provides actionable tips like limiting screen time before bed and leveraging natural light to boost melatonin production.

Synergy

Unlock your highest potential by harmonizing all elements. Synergy is the ultimate goal of the 5N framework, integrating sustenance, strength, surroundings, and sleep into a balanced and thriving lifestyle. The journal encourages creativity, adaptability, productivity, receptivity, and accountability, fostering a life of clarity and purpose.

Congratulations on taking the first step toward reclaiming your health! Whether you’re looking to make small changes to your diet and exercise routine or completely transform your lifestyle, 5 Natives is here to support your unique journey. With so much conflicting advice from the media, health professionals, and well-meaning friends, it’s easy to feel over-whelmed. Everyone has an opinion, but no one is offering a clear, effective roadmap. That’s where we come in—to offer a bioindividual approach from a pro-metabolic perspective using the 5N=1 Health Journal as your guide.

Colin M. Nordström

Education

B.S. Biology (1996) from Virginia Tech

Master of Physical Therapy (2002) from University of St. Augustine for Health Sciences

Bio

As an author, employee wellness speaker, and former physical therapist with over 22 years of experience, I am deeply committed to helping individuals and organizations optimize their health and well-being. My career took a transformative turn after a debilitating back injury in 2008, which led me to shift my focus toward evidence-based wellness practices, particularly in the areas of nutrition, exercise, and light exposure—along with their profound impact on circadian rhythms.

Throughout my time as a physical therapist, I worked for eight years within the California corrections system, where I learned invaluable lessons in structure, humility, and perseverance. These experiences shaped my holistic approach to wellness and fueled my desire to empower others to take control of their health.

In 2015, I authored the 5 Natives Wellness 90-Day Logbook, designed to help individuals connect their daily choices to their long-term health outcomes. Building on a decade of additional research and insights, I released this second edition.

You can also find me at my speaking website, www.nordyspeaks.com.