Innovative Lifestyle Hacks for Optimal Health: A Guide by Dr. Susan Wilder

The average American spends the last 10 years or so of his life in what I call the 4Ds: sick, depressed, disabled, and dementia.Americans rank 83rdrd For a healthy life expectancy around the world. How is that possible in one of the greatest countries in the world?

Good news…90% of most chronic diseases, disabilities, and dementia are preventable without expensive supplements, prescription drugs, or inconvenient interventions.this is mine lifestyle hacks Turn your retirement into a golden age with energy, mobility and mental health.

I base this on my 35+ years of experience as a medical professional and Dr. Kara Fitzgerald's Aging Manifesto. Book.

If you want to make a difference in your life, go ahead! If you want to get a baseline to understand where you stand before making any changes, you can assess your “biological age” with a test like the one we use. true diagnosis, This helps us understand the pace of aging based on epigenetic DNA methylation patterns.

My daily dozen is:

Let's eat more plants!

A recent Harvard University study found that Simply by shifting to a more plant-based diet, we can achieve optimal health and save 6 million lives worldwide. Eat organic as much as possible.

• 2 cups organic leafy greens: 1 cup chopped organic green juice or 4 oz.
• 1 cup of colorful vegetables: Eat the whole rainbow every day. Especially beets.
• 1 cup of cruciferous vegetables: Eat 2 cups if you take hormones or are at risk for hormonal cancer.
• Whole fruits, especially 2 berries.
• Prioritize methylated superfoods from the list below.

another lifestyle hacksThere are 12 types of vegetables called.dirty dozen” and these represent the most contaminated agricultural products. If you eat organically from time to time, be sure to buy from the organic section. These include strawberries, greens, blueberries, spinach, pears, apples, peaches, nectarines, grapes, peppers, cherries, green beans, and more.

Fermentation is great

Eat fermented foods every day for a healthy microbiome, or gut health. Consume 4 to 8 ounces of organic kefir or yogurt, or 2 to 1/4 tablespoons of fermented organic vegetables.Sauerkraut, beets, pickles, etc.

Optimize your protein

We recommend consuming 25-30 grams of protein 3-4 times a day. optimal health. YYou can get it from legumes, tofu, nuts, fish, eggs, dairy products, poultry, meat, and liver. I prefer raw nuts to roasted nuts. I like free-range, corn-free poultry. and grass-fed, hormone-free meat.

I don't get fat even if I get fat

Be sure to prepare 1-2 tablespoons of heelyour fat. They are made from extra virgin olive oil, avocado, olives and beef tallow.And ghee. Here are the top-rated olive oil brands in 2023. Life Extension California Estate Extra Virgin Olive Oil Lucini organic extra virgin olive oil with very high polyphenol content and california olive ranch Daily blend of extra virgin olive oil. A handful or 2 tablespoons nuts and seeds Organic nut and seed butters work just as well.

Enjoy with grains

Unless you have a gluten intolerance/allergy or inflammatory condition. We recommend 2-3 servings of healthy organic whole grains such as oats, whole wheat, buckwheat, quinoa, legumes, and couscous.

Drink water

You hear this all the time, and that's because water has so many benefits. Dehydration can be as dangerous as drinking and driving. Drink at least 80 ounces of fluid within 10 hours of waking up. optimal healthbrain, heart, child hHey liver,d Cell health. It's best to start your day by pre-filling with 16 ounces of water before you drink your first cup of coffee when you wake up. Add 24 ounces per hour of exercise (double if it's hot or doing endurance exercise).

Catch your ZZZZZ

I heard a new saying: Not sleeping is the new smoking. As a medical professional, it's hard to really quantify that, but the theme here is that sleep deprivation has a huge impact on your health. I want to see you sleeping 7-8 hours a night uninterrupted.IIf you wake up tired, fall asleep during the day, snore, or stop breathing during sleep, get tested for sleep apnea.

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you must have friends

by blue zone, Four regions of the world have people who live to the earliest ages.of lifestyle hacks The secret to their longevity is social connections. Research consistently proves that people with strong social connections tend to live longer than those who are socially isolated. By investing in your social connections, you can experience greater mental well-being, improved physical health, and greater fulfillment in life. It's important to stay active and helpful.

never stop learning

Activate your brain by learning new thingss. Challenge your brain with activities that rely on logic, math, and visual-spatial skills, such as crossword puzzles, Sudoku games, puzzles, and other games that encourage brain teasers. These types of games require multiple cognitive skills, which challenges the brain and improves processing speed and memory.

reduce wine intake

Minimize alcohol to one drink per week to optimally slow aging.Stop drinking if you have memory loss or cancerSchool. Have alternatives on hand for social situations or when you habitually reach for a drink.

You may also like: Dry January | Skip the alcohol and enjoy the best mocktail recipes

Side bar:

eat 3 superfoods a day

These superfoods provide methylation, meaning they detoxify, slow aging, and prevent cancer.

• Green Tea
• Turmeric/Curcumin
• blueberry/all berry
• Rosemary
• cruciferous vegetables
• beets
• organic omega 3 eggs
• organic grass fed liver
• Seeds (sunflower/pumpkin/flax/chia/hemp)
• natural salmon
• Shiitake mushrooms (also reishi, chaga, and lion's mane)
• dark leafy vegetables

About Dr. Susan Wilder

susan wilder IFMCP, MD, is the founder and CEO of LifeScape and a board-certified family medicine and certified functional medicine practitioner. She received her bachelor's degree in biology and psychology from Washington University in St. Louis, Missouri, and her medical degree from George Washington University in Washington, DC. She completed her family medicine specialty training as an Air Force officer at Joint Base Andrews, Maryland.

Next, wilder He joined the Mayo Clinic in Scottsdale where he founded the Family Medicine Residency Program and served as the first Director of Clinical Genomics Education. In 2003, she launched Lifescape, where she practices full-spectrum family medicine.

She studied meditation with Deepak Chopra, brain health with Dr. Daniel Amen, human motivation with Tony Robbins, and functional medicine with Dr. Mark Hyman of the Cleveland Clinic.

Dr. Wilder We have special expertise in evidence-based nutrition and lifestyle interventions, hormone management, and advanced nutritional and genetic testing. She emphasizes collaborative and innovative care to eliminate chronic disease.