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When it comes to health, many are stepping over dollars to pick up pennies

Ten simple (but hard) things to reduce your chance of chronic disease by 70%


Are you "stepping over dollars to pick up pennies?"


I’ve now heard that saying from two podcasters I respect and listen to on a regular basis: Simon Hill from The Proof and Dr Peter Attia from The Drive. It refers to our ongoing search for that next miracle molecule, supplement or bio-hack that will increase our healthspan, or how long you will live doing what you want to do free of physical or mental limitations.


After speaking to thousands of senior executives at small to medium sized companies while building a growing integrative medicine practice the saying is directly on point. 


After all, searching for the one miracle hack that will solve our problems is the American way. What’s the fastest way to be healthy? Should I take that next wonder drug Ozempic or another version of semaglutide? Should I invest in a $2,000 cold plunge everyone is mentioning on Instagram? How about the new peptide that is supposed to increase muscle mass and lifespan? The list goes on, and it always has.


While many new tools have their place in the right situation the overwhelming and continuing accumulation of evidence suggests there are a few simple things each of us needs to do to achieve a long and healthy life. The problem is simple, but that does not mean it's easy. 


Here is the "Top 10 List" that each one of us needs to focus to achieve that long and healthy life delaying as long as possible the chance of succumbing to cardiovascular disease, cancer or dementia:


  1. Stop eating ultra-processed food; defined as a food-like substances that have been mechanically or chemically converted to something you put into a bag or a box; usually a combination of refined grains, sugar, oil and salt with a long list of ingredients you have trouble pronouncing. 

  2. Make sure you are getting 0.5-0.75 grams/lb/day of a healthy protein spaced out in 3 servings of 25-35 grams. Here I am talking about clean proteins, both animal and plants, that are low in saturated fats (avoid red and processed meats and certain oils like coconut).

  3. Water should be 90% of what you drink throughout the day as the easiest way to consume excess calories is to drink sugar laden fluids (and together with ultra-processed foods) are the cause of most metabolic conditions.

  4. Move every day for 30 minutes; walk, dance, bike, play hopscotch, run, ski, play soccer, garden; everything counts. It doesn’t matter what it is just get off your ass and find some way to move even if it means taking 6-5 minute breaks throughout your day.

  5. Two-three times a week do some type of resistance training. Body weight squats, push-ups, lunges and planks are a great place to start; no equipment is needed. 

  6. Start and end your day with positive intention using a simple (mindfulness) practice of breath work, meditation, prayer, gratitude or journaling. Ten minutes in the morning prior to looking at the damn phone and 5 minutes prior to bed. Don’t tell me you can’t find 15 minutes a day.

  7. Speaking of your phone: avoid social media and email for first and last hour of day. It causes micro stresses and raises sympathetic tone leading to high cortisol and increased anxiety.

  8. Build your tribe. The importance of lifelong social connections can’t be overstated. Loneliness and isolation lead to declines in mental and cognitive health. 

  9. Have a ‘glide path’ to sleep which includes no phones/screens for an hour prior to bed, a mindfulness practice, dark and cool bedroom. 

  10. Target 7-8 hours of ‘in bed’ time nightly as the evidence is clear, your body and mind need this time to recover and repair itself. 


If you did the above, you would achieve a 70% reduction in your risk of ALL chronic diseases including a lower risk of cancer by half. How much would you pay for a pill that cut your cancer risk by 50%? These 10 are that pill.


The above 10 are the dollars we are stepping over every day regarding our healthspan. They are the 20% of things every single person can do to get that 80% of benefit.


Do you need to be perfect with the above? No one is perfect. I follow the 85% rule. I try and do the above 85% of the time. I have my occasional serving of bacon, piece of cake and sometimes I miss a workout—but not every day. 


Should we take a multivitamin or Vitamin D? Sure, they do help, I believe. How about cold plunges or saunas? Same, it helps. None of these are foundational. They are on the margins of overall health. They are the pennies. Stop looking for the bright shiny pennies and focus on the dollars. The Top 10 above are the dollars that will allow you the greatest chance to live well into your 80s with energy, focus and vitality. 


As I tell those executives and my patients, it is never too late or too early to start this process. Pick one or two and do for a month to hardwire into your routine. Add from there. Simple, not easy.

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