As we enter February 2023, we approach the unfortunate tradition in American culture — that new year’s resolution health kick is starting to fizzle out. There are many reasons for this: the goal was too difficult, the intervention was too much, we focused too much on external rewards (i.e. Goal weight) rather than intrinsic rewards…
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In 2019 and early 2020, we established a partnership with Wild Health, another precision medicine clinic, to develop strategies on bringing precision medicine services to the primary care space. The COVID pandemic hit soon after this partnership, which shifted our focus to caring for our patients, community, and clinic. Over the next few years, our…
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Today I want to fill you in on one of the best “life hacks” I have come across in recent years: rucking. Rucking is simply the act of walking while carrying weight on your back. The concept is nothing new, as humans have been carrying things on their backs for most of our existence. What…
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How Do I Do All of This? This may seem like a lot, but it’s actually not. The main thing is to establish the foundation. Then you pick one or two of the items on these lists that you feel like you could easily implement and start. Set reminders so you don’t forget to engage…
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Step 5 – How to Optimize Immune System Function – Attend to all the foundational items discussed at the top of this outline. – Try to get more sleep if you have an increase in stress or you’ve been exposed to infectious diseases – Consistently practice breath work, which has been proven to improve immune system function –…
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Step 4 – How to Improve and Optimize Body Composition – Follow the timing principles of eating Do not consume food or beverage calories within two to three hours of bedtime Delay calories (non-caloric beverages such as coffee are fine) for at least one hour after waking Use timed-restricted feeding and minimize snacking – try to…
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Step 3- Maintaining Emotional Wellbeing – Mindfulness, especially gratitude practices – Morning light exposure and increase overall natural light exposure as much as possible – Reduce screen time – Optimize your sound and lighting environment – Exercise consistently – Show yourself some love – Spend time in nature – Control your breath- proper breathing and calming breaths- more out than…
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Step 2- In addition, attention to the following list will fortify your foundation: – Get as much natural light as possible and spend time in nature [You must prioritize your circadian biology (biological clock system)] – Charge your electromagnetic battery – grounding and reduce overall EMF exposure – Express a more comprehensive version of you – hormetic stress…
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Step 1- Lay a Strong Foundation and Keep it Strong You must first establish a strong foundation of health. The cornerstones of optimal health must be established and maintained to optimize physical and emotional wellbeing, build a strong immune system, and maintain a healthy body composition. What are the foundation stones of health? (This list…
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The holidays are supposed to be a time of celebration, rest, and reinvigoration of our mind, body, and spirit. But, as we start the New Year, we often find ourselves more stressed, fatigued, and less healthy. Often we gain weight or end up sick with seasonal viruses. It does not have to be that way. There…
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