The Pillars
Nutrition
Exercise Physiology
Exercise Physiology
The biggest driver of poor health outcomes is Westernized Societies diet: The Standard American Diet. Consuming healthy eating patterns that incorporate whole food plant based, nutrient dense foods reverse and prevent disease.
Exercise Physiology
Exercise Physiology
Exercise Physiology
Movement is important! An extra 150 minutes of moderate exercise and weight lifting (resistance training) have a ROI for your longevity perhaps better than what you eat. It improves mood, focus, better glucose metabolism, energy, promotes healing and reduces risk of cognitive decline.
Restorative Sleep
Exercise Physiology
Restorative Sleep
A beautiful symphony of body and mind recovery occur during sleep. Individuals who sleep 5 or less hours per night are at risk for cardiometabolic (heart disease) and neurodegenerative (Alzheimer's) disorders that drive chronic disease and reduce your life expectancy.
The Pillars
Avoidance of Risky Substances
Avoidance of Risky Substances
Avoidance of Risky Substances
Alcohol and other recreational drugs of abuse have a significant impact on your health and longevity. They disrupt sleep and increase your cardiovascular risk. Just 7 drinks per week is associated with lower life expectancy.
Social Connectedness
Avoidance of Risky Substances
Avoidance of Risky Substances
It is well established that isolation promotes poor health outcomes and is a risk factor for dementia. Kindness, gratitude and a sense of belonging give purpose and meaning to life which promotes healing.
Stress Management
Avoidance of Risky Substances
Nature as Medicine
Small amounts of non sustained stress are a survival mechanism engrained in the "fight or flight" response. Too much or sustained stress, promotes increased exposure to cortisol (our stress hormone), increasing insulin resistance, blood pressure, poor sleep and ultimately our longevity.
Nature as Medicine
Avoidance of Risky Substances
Nature as Medicine
The physician treats, but nature heals. A more recent 'addition' considered to be a pillar of lifestyle medicine is the interaction of our mind and body with nature. Intertwined with other health pillars, nature promotes healing, reduces stress and reduces our risks for the top 'horsemen' that kill Americans.