The Holistic Doctor's 3-STEP HACK For Optimal Physical & Mental Health!
Jay Shetty Podcast・93 minutes read
Sitting for extended periods increases mortality rates exponentially, emphasizing the importance of incorporating movement breaks. Dr. Shar highlights the significance of proactive health measures, focusing on nutrition, exercise, sleep, and toxin elimination for overall well-being.
Insights
- Prolonged sitting significantly increases the risk of all-cause mortality, with a 10% increase in sitting time corresponding to a 10% rise in mortality rates.
- Dr. Dasan Shar criticizes Western medicine for its reactive approach and emphasizes the need for proactive health advice, especially in lifestyle and preventive measures.
- Next Health's approach focuses on comprehensive evaluations across 12 key health areas, prioritizing prevention, health span improvement, and advanced longevity science, shifting from traditional disease-focused medicine.
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Recent questions
How does sitting for long periods affect health?
Prolonged sitting increases mortality rates exponentially, with a 10% increase in all-cause mortality for every 10% increase in time spent sitting. Taking regular exercise breaks, every 45 minutes, can help combat the negative effects of sedentary behavior. This highlights the importance of incorporating movement into daily routines to prevent health issues associated with prolonged sitting.
What are the key aspects of Next Health's approach?
Next Health focuses on a comprehensive evaluation of 12 key areas including nutrition, sleep, exercise, gut health, immune system health, hormone health, heart health, and brain health. Their three-step approach involves preventing health issues, improving health span, and incorporating advanced longevity science once basic health is secured. This approach emphasizes the importance of proactive health measures and personalized care to optimize overall well-being.
Why is nutrition considered foundational for health?
Nutrition plays a crucial role in overall health, with dietary changes being essential for optimal recovery and well-being. Dr. Shar emphasizes the importance of eliminating ultra-processed foods and switching to organic, fresh whole foods to improve health. Starting meals with vegetables, then protein and fats, and ending with carbs can stabilize glucose release, highlighting the significance of a balanced diet for maintaining health.
How can sleep tracking tools improve sleep habits?
Sleep tracking tools like Aura, Whoop, and Eight Sleep provide valuable insights beyond just hours slept, focusing on sleep patterns and metrics like heart rate variability. These tools can help individuals understand their sleep patterns, identify issues like sleep apnea, and make informed changes to improve sleep quality. By tracking sleep habits mindfully and using these tools effectively, individuals can address anxiety, insomnia, and stress related to sleep.
What are some key recommendations for maintaining heart health?
Monitoring key health metrics like HS CRP, APOB, and LP little a levels is crucial for assessing inflammation and heart health. Dr. Shar emphasizes the importance of early detection through tests like full body MRI and liquid biopsy for cancer prevention. Additionally, regular screenings such as PSA tests for men and mammograms for women are essential for preventative diagnostics. By focusing on adequate sleep, Whole Foods consumption, exercise, and toxin elimination, individuals can work towards cancer-proofing their bodies and maintaining overall heart health.
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Summary
00:00
"Dr. Shar: Transforming Health with Next Health"
- Sitting for extended periods increases all-cause mortality by 10% for every 10% of time spent sitting.
- Dr. Dasan Shar, a renowned surgeon and founder of Next Health, criticizes Western medicine for its disease-focused and reactive approach.
- Dr. Shar emphasizes the lack of proactive health advice in traditional medicine, leading to patients' surprise at not receiving crucial information earlier.
- The host, Jay Shetty, introduces Dr. Shar as a health and wellness specialist, entrepreneur, and founder of Next Health, aiming to improve listeners' well-being.
- Dr. Shar shares his personal health journey, transitioning from a surgeon to focusing on health optimization due to his own health struggles.
- Dr. Shar's health decline, including obesity, high blood pressure, and autoimmune issues, prompted his shift towards functional medicine and health optimization.
- Dr. Shar's dissatisfaction with traditional medicine's reliance on medications without addressing lifestyle factors led him to educate himself in functional medicine.
- Dr. Shar's approach at Next Health involves a comprehensive evaluation of 12 key areas, including nutrition, sleep, exercise, gut health, immune system health, hormone health, heart health, and brain health.
- Next Health's three-step approach focuses on preventing health issues, improving health span, and incorporating advanced longevity science once basic health is secured.
- Jay Shetty and Dr. Shar delve into the importance of nutrition as a foundational aspect of health, highlighting the need for proactive dietary changes for optimal recovery and overall well-being.
13:30
Optimize Health with Whole Foods and Protein
- In the last 50-60 years, obesity, heart attack, and diabetes rates have significantly increased due to mass production of food.
- Government subsidies and laws led to over-farming, packaging foods with chemicals for longer shelf life, and making them hyper-palatable.
- Supermarkets are filled with ultra-processed foods, while fresh foods are limited to the outer sections.
- To improve health, focus on eliminating ultra-processed foods and switching to organic, fresh whole foods.
- Managing glucose response curve is crucial; wearing a continuous glucose monitor can help understand how different foods affect glucose levels.
- Starting meals with vegetables, then protein and fats, and ending with carbs can stabilize glucose release.
- Adequate protein intake is essential for maintaining muscle mass; aim for one gram per pound of body weight daily.
- Plant-based sources of protein include beans, grains, and pea protein powder; gradually increase protein intake based on individual needs.
- Using tools like the InBody H20N scale can track skeletal muscle mass and body fat percentage to personalize protein intake.
- Personalize supplement and vitamin intake based on individual needs rather than following general recommendations; research and consult with a healthcare provider for guidance.
26:33
"Optimize Health with Vegetables and Social Exercise"
- Getting enough vegetables in your diet is as crucial as protein intake, with fiber, micronutrients, and satiety being key benefits.
- Aim for about 800 grams of vegetables daily, equivalent to two full salads, to minimize the need for supplementation.
- Opt for organic and local vegetables, checking the EWG website for lists of toxic and non-toxic options.
- Common supplements to consider include vitamin D3 K2, fish oil, magnesium, and creatine for various health benefits.
- Monitoring key health metrics like skeletal muscle mass, body fat percentage, and vitamin D levels is essential for long-term health management.
- Hemoglobin A1c levels indicate glucose control, with pre-diabetic levels at 5.7 and diabetic levels at 6.5 or above.
- Social exercising, like playing pickleball with friends, can make physical activity enjoyable and sustainable.
- Surrounding yourself with friends who prioritize physical activity can make exercise a social and fun experience.
- Making exercise a social activity can combat the lack of motivation often associated with solo gym workouts.
- Prioritizing movement in social interactions can transform exercise from a chore to an enjoyable and integral part of daily life.
39:18
"Combat sedentary behavior with regular exercise"
- Sedentary behavior, sitting for long periods, increases mortality rates exponentially.
- For every 10% increase in time spent sitting, there is a 10% increase in all-cause mortality.
- Taking an exercise break every 45 minutes can break the cycle of sedentary behavior.
- Using an egg timer set to 45 minutes to remind you to take exercise breaks can be beneficial.
- Athletes can also be affected by sedentary behavior and should focus on avoiding it.
- Strength training is crucial, especially after the age of 40, to prevent muscle breakdown.
- Cardio exercise should include both anaerobic and aerobic components.
- High-intensity interval training (HIIT) and zone two aerobic exercise are recommended.
- Incorporating small exercise routines into daily life, like using barbells at home, can be effective.
- Building positive habits and routines is essential for maintaining a healthy lifestyle.
52:08
Improving Sleep Environment for Anxiety Relief
- Tracking sleep and improving sleep environment are crucial starting points for addressing anxiety, insomnia, and stress.
- Tracking sleep can cause anxiety for some individuals, so it's advised to use it mindfully for a specific period and stop once sleep habits improve.
- Sleep tracking tools like Aura, Whoop, and Eight Sleep provide valuable insights beyond just hours slept, focusing on sleep patterns and metrics like heart rate variability.
- Sleep apnea, where breathing stops during sleep, can have severe health implications and should be evaluated and treated promptly.
- Symptoms of sleep apnea include waking up gasping for air, feeling tired upon waking, daytime somnolence, and loud snoring.
- A simple online questionnaire called the STOP-BANG questionnaire can help assess the likelihood of sleep apnea.
- Treatments for sleep apnea include dental appliances, CPAP masks, surgeries, weight loss, and lifestyle changes.
- Waking up multiple times during sleep can be due to reasons like nocturia, anxiety before bed, or consuming food or drinks close to bedtime.
- Avoiding electronics and stressful content before bed, keeping a notebook for busy thoughts, and maintaining a gap between meals and sleep can aid in uninterrupted sleep.
- Creating a sleep-friendly environment involves keeping the room cool, dark, and quiet, using tools like white noise machines, and establishing a bedtime routine that starts with exposure to sunlight in the morning.
01:04:40
"Combat Inflammation, Protect Gut, Detect Diseases"
- Biomarker called HS CRP measures inflammation, aim for a close-to-zero result.
- Inflammation in the gut can lead to elevated HS CRP levels.
- Gut health crucial as it protects from external toxins causing inflammation.
- Leaky gut can result from gluten or dairy sensitivities, leading to inflammation.
- Functional medicine doctors can help identify and treat gut issues.
- Eliminating inflammatory foods aids in gut healing and reduces inflammation.
- Inflammation is the root cause of major diseases, focus on treating it.
- Symptoms like bloating, diarrhea, or constipation indicate gut issues.
- APOB and LP little a tests crucial for heart health, start monitoring early.
- Full body MRI and liquid biopsy are advanced cancer diagnostic tools for early detection.
01:17:52
Prevent Cancer with Healthy Lifestyle Choices
- Endoscopy is not just for diagnosing cancer; it can also treat precancerous conditions immediately.
- Men should get a PSA test for prostate health, while women should prioritize mammograms and OBGYN exams for preventative diagnostics.
- To cancer-proof the body, focus on getting adequate sleep, consuming Whole Foods, exercising, and avoiding sedentary habits.
- Eliminate toxins from daily life by purifying air, using a Reverse Osmosis System for water, opting for glass-bottled water, choosing organic foods, and using non-toxic cosmetics.
- Dr. Sha emphasizes the importance of having a non-toxic environment and recommends using the Think Dirty app for product analysis.
- Dr. Sha's wife is proactive in implementing these health measures, emphasizing the significance of detoxifying daily environments.
- Dr. Sha highlights the importance of being open-minded to health recommendations, as skepticism can hinder progress.
- Dr. Sha's health advice includes staying active, being cautious about blood markers, prioritizing toxin elimination, and reevaluating intermittent fasting's benefits.
