This week, I was re-listening to Dave Ramsey's Total Money Makeover. I remember listening to it on a road trip from many years ago, so when I found the CD at a bookstore over the holiday I got overly excited. I'll admit, he first part of the book is fairly redundant. One point he kept making over and over what is essentially:
"The total money makeover is not theory. It is not the latest, greatest financial seminar. It is not a get-rich-quick scheme. It's just a plan of action and if you do it it will work."
So when would it not work? He says when. The plan only stops working when you don't follow the plan.
My wife was listening to the CD from the passenger seat. Dave Ramsey self-narrates the audiobook and she would giggle a little bit when he would start raising his voice and getting excited about a topic. But is is true! "It's not rocket science" he would say. The only solution is to "start with the man in the mirror."
Why is this doctor talking about a financial self-help book from 20 years ago?
Ramsey uses a lot of metaphors and analogies from the health sphere. He talks about his personal journey getting more physically fit. He talks about preventing disease before you hit a crisis. He talks about motivation and accountability. He likens trimming a budget to reevaluating your diet and exercise habits.
It got me thinking. I think we have made this all too complicated. In a world of social media, it is way too easy to get sucked into the periphery of "health hacking." Often times, what I see is people starting on the periphery and then trying to work back into the central core issues that would maintain a foundation for health. I think most of us would gain benefit from going back to basics.
This year, many of us will have a New Year's resolution that centers around health. Lose weight, feel better, be happy, live longer. I would encourage you to not fall for the traps, pulled in different directions. I would encourage you to not get myopic and think about any one thing too singularly. There are no "get rich quick schemes," it's just hard work.
Below are the bare-bones, foundational elements of health, that off the top of my head would have such a profound impact upstream of any of your health goals for this year. This may even come across as sardonic, but here are the core elements of daily behavior that I see lacking despite people trying to reach certain health goals.
Move more. A study from last year came out reemphasizing step count. There was a tremendous drop off and cardiovascular risk in the 7k to 9k step range. Get these every day. It's hard, I know. I don't get them every day either. Find 2 to 3 days a week to get some resistance training in--that can be air squats and push-ups, gym machines, CrossFit, whatever.
Smoking is bad.
Get outside. Sunshine and fresh air are good for you. Sitting and LED lights are not good for you.
Let's not over complicate the diet. As much as I hate to admit it, the driving force behind the success of most major diet plans is likely that they are creating a CALORIE REDUCTION. Absolutely, eat less processed food. In terms of food to add, I think very few people would take with protein and olive oil being very safe foods. However, let's not over complicate this. Maintaining a mild calorie deficit is important.
Have a stress reduction practice. I think it is entirely understated how stress--mental, emotional, financial, geopolitical--is crushing Americans health. I see it every day standing in the middle of people and their health goals. Whether it's an old hobby, an art class, a yoga practice, a meditation app, or getting back plugged in at your church for praying, singing, and breaking bread together I would encourage you to find something that fills your tank and ameliorates stress. We can't avoid stress, but we can improve how resilient our mind and body is to handle that stress.
The last recommendation on alcohol is that a standard serving per day for a female in America was one drink. It was two drinks for a man. If you have a health goal, that number should probably be closer to zero.
If you are making New Year's resolutions tonight, I cannot recommend starting anywhere else. It is simple, but it is not easy. It will be hard, but the alternative is harder. Fortunately, there is not one thing listed above that requires you to buy a new piece of fitness equipment, order a supplement, pay for a consult from some online specialist. We all have the tools at our disposal. And deep down, we all know what to do.
If you find yourself doing these things consistently I'm getting no results, then we can expand the search and white in the field--searching for more specific or more precise tools to help you reach your goals. Give me a call.
Let's all help each other do it in 2025. I think this is gonna be the best year yet and I mean that.
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