It’s January again, and we all know what that means… Resolutions!! If you’re anything like me, the reality of New Year’s resolutions is more about February than long-term change. That’s why I quit resolutions. Instead, I try to focus on building better habits—slowly and intentionally.
My health journey has been complicated. I’ve struggled with weight most of my life, sports shaped my health early, and injuries and surgeries play a big role today.
Today, we’re living in a time that’s both exciting and frustrating. Scientific advances give us more tools and information than ever, but we’re also drowning in fads, misinformation, and snake oils. At some point we have to face the fact that there just isn’t a Silver Bullet. After turning 50, I decided I’d try to cut through the noise. I couldn’t change everything at once, so I focused on making small, manageable changes. For the first time in my life, I’ve been able to make long-lasting changes that support my goals.
Here are four things that I've added or am adding this year that most health and wellness experts would say would be a great part of any of our journeys.
1. Resistance Training and Recovery
Resistance training may bring different emotions for each of us, and goals would vary wildly. However, the benefits really can’t be denied. I spoke with Eric Cruz, owner of Progressive Health and Performance. Cruz said, “The great thing about resistance exercise is it can meet you at whatever fitness level you’re at and give you such a wide variety of health benefits. To name a few: increased metabolism, increased energy, improved bone density, improved blood pressure and response to stress, improved heart function, improved mood and mood regulation.”
I wondered if the benefits were the same for men and women as I felt men tend to use this type of training more. He let me know that women sometimes feel that they will get big, bulky muscles but that it would take years of specialized training, diet, and even hormones for that to happen. “There’s a strong argument that resistance training is actually more important for women than men as they age. Bone density loss accelerates for women as they age, leading to osteoporosis. The number 1 thing a woman can do to prevent osteoporosis is resistance training,” Cruz said.
Something that has helped my training, recovery, and mood more than anything over the last two years is the addition of Cold Plunge and Sauna. Neither is for the faint of heart, but starting my day with 3 minutes in the cold, plus adding the Sauna after training, helps my metabolism, reduces inflammation, improves energy, and sleep. We do this at home, but if you want to get started and receive support, you might want to check out Chayse Life on Jefferson.
2. Hormone Replacement Therapy (HRT)
One of the most exciting things about the time we live in regarding aging is HRT. While hormones have been misused by some, today’s bio-identical hormones for men and women truly change things.
I spoke with Dr. Laurie Blanscet, a Board Certified Family Physician, and the owner of An Optimally You in Murrieta. Dr. Blancet said, “As we age, our hormone levels decrease, and stress, diet, exercise, and many other things can affect our levels.” There’s no one-size-fits-all approach either. “It’s very important that people get full lab workups and work with their provider to monitor all aspects of this therapy,” Blancet said. She also added, “We all have to die, but how we age is a choice.”
When I asked Dr. Blanscet about men and TRT, she said that for many men, they think that HRT is really only about their sexual health. “It’s much more than that,” she said, “that can be part of it, but most men report benefits like focus, recovery, sleep quality, and overall energy.
3. IV Hydration and Nutrients
How much do you drink a day? Wait, let me rephrase. How much water do you drink a day? Hydration is very serious. I have a pretty high activity level, but a good online guide let me know that I need just short of 2 gallons of water a day. If you are struggling to drink 8 glasses a day and you want to make a simple and lasting change in your life, you have to figure out a way to get hydrated.
Today, there’s a solution that can really make a difference. Many places offer IV Therapy, which can do a lot more than hydrate. Whitney Saxton, Owner of Pure Glo Aesthetics in Murrieta, said, “IV Therapy can give a person the vitamins, nutrients, and amino acids that we all need in the most effective way.” She went on to say that some IV regimens can even help our skin and appearance. The truth of the matter is that much of the food that we eat lacks the nutrients that we need. Supplementation is effective, and IV Therapy is a way to make everything else you’re doing more powerful.
4. Healthy Eating
If you’re like me, this seems like a moving target. The story’s always changing. There was a time in my life when drinking diet soda was a health kick! The information is always changing, and the opinions… endless. Over the years, I have tried to simplify what I eat. I work hard to shop around the edges of the grocery store. I try to use all, or at least mostly, whole food products to make our food. This means a bigger time commitment and a substantial financial investment. The return is a reduced intake of processed food, chemicals, and artificial crap.
This year, we are adding a couple of things. We are going to make our own baked items and pasta at home with imported flour that hasn’t been altered. We’re also buying more of our products, including our meat from locally grown farmers like Da-Le Ranch. A mainstay at our Saturday Old Town Farmer’s Market, they offer high-quality products produced at a small family farm scale. They, and others like them, offer things like beef, chicken, turkey, pork, eggs, and more. Again, this is an investment, but our longevity and ability to live life is directly affected by the type and quality of our food. I would urge you to do some research of your own. Talk to a local farmer about their food. Speak with a nutritionist or a holistic doctor. Listen to podcasts and experiment with cooking and eating healthy food that will fuel your health goals.
Helpful Podcasts:
If you want to make some changes this year that could really change your health, I would suggest listening to or watching some of these very informative podcasts:
“The Ultimate Human with Gary Brecca” - Gary Brecca, available on Spotify
“The Huberman Lab” - Andrew Huberman, available on Spotify.
“Good Energy: The Surprising Connection Between Metabolism and Limitless Health” - Calle Means, available on Amazon.
Resistance training fact: "Falls are the #1 cause of death and disability in older adults. Reducing the affects can mean the difference between spending 10 years on the golf course or in a nursing home. Resistance training improves muscle and bone mass which could reduce affects." - Eric Cruz