Ep. 45 - The Optimal Health Model: Maximize, Minimize, & Prioritize - Part 3

This is the final episode covering the three steps of the Optimal Health Model. In Episode 35 I discussed maximizing what is needed for our bodies to thrive. Then in Episode 41, I discussed minimizing the things that are harmful to our bodies.   Today I will be discussing how to prioritize the things that create an environment for healing.   Science today has shown that every organ in the human body has the ability to heal itself given the right environment – even organs we have been told could not, like spinal tissue, brain tissue, heart tissue, pancreatic tissue, and prostate tissue.   I’m really fascinated by the inner environment, and I think the easiest reason to explain why is with a quote from Buddha: “Every human being is the author of his own health or disease.”   This inner environment needs to be Prioritized. Many of us, including myself, really struggle to do these things consistently. Even if we know we must do it, we struggle to do it... and as a result, we often end up with chronic disease in the body.   So, let’s dig in and see what we need to Prioritize…   Sleep   Sleep are you getting enough sleep? Is your sleep quality sleep?   If you intend to live a long and healthy life, sleep needs to be a priority. Anyone struggling with chronic disease — which is at least half the adult population in the U.S. — would be wise to take heed, as sleep cannot only contribute to the problem but also counteract any healthy lifestyle strategies you’re using to address it.   As a general guideline, seek to get right around eight hours of sleep every night. Anything below seven hours really starts to impact your health (if you’re an adult). The good news is there are many ways to improve your sleep, including nutrients. (While I don’t recommend relying on sleep aids long term, certain supplements can help improve sleep and can be used while you’re implementing more permanent changes.)   Here are some quick tips to help you sleep: Tip 1: Keep in sync with your body's natural sleep-wake cycle, try to go to sleep and get up at the same time every day. Tip 2: Control your exposure to light. Melatonin is a naturally occurring hormone controlled by light exposure that helps regulate your sleep-wake cycle. Your brain secretes more melatonin when it’s dark—making you sleepy—and less when it’s light—making you more alert. Tip 3: Exercise during the day.. Regular exercise also improves the symptoms of insomnia and sleep apnea and increases the amount of time you spend in the deep, restorative stages of sleep. Tip 4: Be smart about what you eat and drink, your daytime eating habits play a role in how well you sleep, especially in the hours before bedtime. Tip 5: Wind down and clear your head. The mind going around in circles – I get this a lot. One way to...