COACHED WITHOUT LIMITS
Dr. Eric Frazer, PSY.D.
Chapter 21: Personalized Health
A friend of mine shared a piece of advice from her mother. If you have your health, you can always work. In fact, if you have your health, your dreams are limitless. There has been a big trend in the last decade that is growing exponentially focused on longevity, lifespan, and health span. I started thinking about this in a real way in my 40’s, and was glad I banked a lot of “wellness hours” in my 20’s, 30’s, and 40’s, so now in my 50’s I’m able to reap some of those benefits.
There are a lot of extreme beliefs in this domain that exist out there that are simply not based on science. I have done a lot of research on this subject and consulted with a number of expert physicians to have finally put together a personalized health protocol that gets comprehensively modified once a year, and tweaked as needed. I will share key insights that I have learned that have allowed me to have personalized health aimed at consistently maintaining wellness. I do not receive any form of compensation for any products or services I list here for your benefit.
Exercise remains the best predictor for favorable health span and lifespan outcomes. There are many complex protocols one can further study, again based on science (I recommend starting with Peter Atitia’s podcast (The Drive) interview with Olav Aleksanders Bu (Episode 331). This simple formula to start today goes like this: four days of Zone 2 cardio, three days of strength training (one light day of cardio and strength), day seven rest.
Sleep hygiene is critical for recovery and many many people suffer from sleep disturbance and/or a sleep disorder. There are few proven solutions, and my recommendation would be to consult with an expert. For an occasional night after a stressful day when restful, undisturbed sleep is necessary, I rely on my Naturopath. If you don’t improve or resolve sleep hygiene problems, it is a performance wrecker.
I quit traditional health insurance and joined a health club called Sedera. The main advantage is that it required me to have a Direct Primary Care Physician (all members are required to have one). I also have a Naturopath whose purpose is to read my annual blood lab work based on his continuous learning and medical research, introduce me to nutritional and exercise scientific breakthroughs, and keep me abreast of any longevity studies I may have missed that pertain to health span or lifespan.
These two people are my “Wellness Advisory Board” for any medications, procedures, and preventive exams (all of which are not covered by health insurance). Consider getting procedures done overseas. Example: MRI in the US out of pocket: $891. Italy, private MRI clinic: $261.
Take the time to learn about potential up and coming longevity molecules and medications. Trust only subject matter authorities, who are few. Example: Rapamyacin.
Meditation, or mindfulness, is proven to immediately improve nervous system regulation in less than 10 breaths. It’s free. There are many other physical and mental health advantages to practice this daily, even if it is just for one minute.
Psychotherapy is good at teaching skills that improve one’s emotional, cognitive, and behavioral well-being. (Cognitive Behavioral Therapy, Mindfulness Based Therapy, Dialectical Behavior Therapy). Other therapy is good at improving self-awareness (Psychodynamic Psychotherapy). Trauma can be effectively treated, even severe trauma. (EMDR, Trauma-Focused Cognitive Behavioral Therapy). Psilocybin and other novel medications that were previously prohibited are making their way into mental health treatment in safe and proven methods. Research and learn about them.
The Exercise:
Make one personalized health change for the year, and put it on your calendar accordingly.