My 365 Day Health Journey

A year ago yesterday I decided to get healthier to increase my lifespan & health span. I was athletic as a kid to my late 30s, but I let myself deteriorate in early 40s. Results so far:

-lost >50 lbs

-reduced PBF 21%

-increased training load 4X

-eliminated nearly all measurable inflammation

-stopped taking 2/3 BP medications

-green ApoB/ApoA1 ratio

-green metabolic (ie glucose, homocysteine)

-improved hormonal balance

-green thyroid, enzymes, hematology

-red heavy metals (mercury & lead)

I want to share this to help others.

Here's how I did it:

I want to start off by saying that this will be a multi-year journey & I have a lot more work to do. A lot. I was tired after 2PM, lacked energy, was obese, and took 3 BP medications. I needed pro help, so I signed up with Oubre Medical. Dr Oubre, my nutritionist, & team gave me the 4-year playbook. We check in monthly but can email daily.

TESTING-TESTING-TESTING

It all started off with blood & urine (~100) and stool (~20) tests to determine the playbook, which was around eliminating my root causes (gut issues, biological toxins, heavy metals, and emotional toxins) to improve inflammation, hormonal balance & mitochondrial dysfunction.

So what did I do?

1/ Radical diet change:

-high-quality protein

-lots of veggies

-healthy fats incl the right nuts

-no sugar, real/artificial

-no grains

-nearly zero alcohol

-no processed foods

-no dairy

-limited legumes

-lots and lots of water and electrolytes

2/ Consistent exercise: Zone 2 exercise 30 minutes per day, 4 days per week. This one was the hardest as I travel so much and was so out of shape. I started layering in weight training and then next stop are VO2max programs. When I started I could barely do the treadmill for 30 minutes at Zone 2.

3/ Gut restoration: my gut test said I lacked healthy bacteria and had some bad fungus/yeast . Bbasically, you wipe out the gut biomes with things like Biocidin, Amphotericin, then you build it back up. I’m in phase 2 or 3 phases, about a year left. This has been the hardest part yet. some days I thought I was going to die.

4/ Supplements: until I fix my gut, I need to supplement my diet to/for:

-improve metabolic disturbances

-lipid detox for methylation support & detox magnets

-hormonal balance supplement

-GLP1 supplement

-gut restoration to repair intestinal lining, replace digestive components, reinoculate beneficial bacteria, remove unwanted microbes

5/ Sleep: I was sleeping long enough but the quality was low.

- no coffee after 12pm

- no alcohol after 6PM (any more than 1 drink kills my sleep quality)

-total darkness room so you can’t see your hand in front of your face

-63 degrees (yes, that cold)

-consistent sleep & wake times (10pm/6am)

-time shift for west coast trips (bed my 8pm, up at 4am)

-natural sleeping aids to get to sleep

-direct correlation with exercise & good sleep

Still more work to be done… restorative sleeps still needs improvement

6/ Stress management: I haven’t worried about things since my mid-40s, but I’m a Type A & can’t stop. My adrenal system was shot from 40 years of going non-stop so I:

-do much less weekend work

-started taking “real” vacations (defined by triage email, no calls)

-started saying no

DEVICES, APPS, BOOKS

Here is the Testing, Devices, Apps, Books I have used so far: ?

Devices:

- ōURA ring (sleep & stress)

- Withings Body Scan (PBF, visceral fat, muscle mass, segment analysis, ECG, vascular health)

- 苹果 Watch Ultra (exercise, activity, backup sleep/stress)

- Qardio, Inc. cuff (blood pressure) -Dohm white noise machine (sleep) ?

-LifeStraw water filtration

Testing:

- Cleveland Clinic (blood & urine)

- Quest Diagnostics (blood)

- Galleri DNA cancer test (blood)

-Doctor’s Data heavy metals (urine)

-Genova Diagnostics GI Effects (stool)

-Cell Science telomere length (blood)

-DEXA scan for PBF (body scan) ?

Apps:

-Athytic for overall health. Primary to readout recovery, exercise, sleep, stress?

-Oura for sleep & stress

-Withings for PBF, muscle mass, segment analysis, vascular health

-Qardio for BP

-Apple Health for data

-Zones for exercise

-Calm for breathing & green sleep noise ?

Books:

-Outlive by Peter Attia

-Gut Check by Steven Gundry

-Reverse Heart Disease Now by Sinatra & Roberts

WHAT'S NEXT?

I am 1 year into a 3+ year program.

-happy to get off 2 BP meds, but need to kick the last one

-I’m 1/3rd way through gut restoration

-I have a build up of lead & mercury in my system. I have to chelate these out of my system.

-want to move into VO2 max exercises and heavy weights. While many “experts” say you can’t lose all that fat without losing muscle, I maintained muscle mass. I need even more muscle mass for improved health.

I couldn’t have gotten this far without Dr. Oubre at @OubreMedical, my incredibly patient wife & supportive family, my bestie Daniel Newman for his support & patience (I wasn’t fun to be around), and finally, my God, to whom I prayed to for strength during some dark days. Let me know if you have any questions. I want to help.

Our current medical system only treats the symptoms, not the causes. We all deserve better. I pay attention to what Peter Attia and Andrew Huberman.

Let me know if you have a any questions. I want to help