FMP 083 • Three Pillars of Optimal Wellness – Metrics I Use to Stay On Track

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“Optimal wellness for runners? Focus on Zone 2 training!”

Optimal Wellness and Helpful Metrics

The three pillars for health optimization are Diet, Exercise, and Sleep. If any one element is out of alignment, the others suffer. Optimized wellness means engaging in habits that predict both longevity and wellness throughout the lifespan. Some have called this, “health span”.

In today’s podcast episode, I share my own experience as I improve focus on what I eat, physical activity through long distance walking and running, and sleep hygiene. As I have gotten older my definition of each has shifted. I also share where I struggle in this respect. Finally, I review metrics useful in providing feedback about how the habits I engage affect my overall wellness.

Episode Outline

FMP 83 – Three Pillars of Optimal Wellness

1. What We Do:
   • Behavioural Medicine and Health Psychology
   • Providing easily accessible content designed to help you design your own transformative experience.
2. Today:
   • I review the three pillars of optimal health – Diet, Exercise, and Sleep.
   • I review my own wellness journey on what I have maximized on and what I consistently fail at.
   • I review the importance of picking the right metrics to measure your health and the tech needed to measure accurately.
3. How to Listen:
   • Can find this episode on podcast apps such as iTunes, Stitcher, Spotify, etc.
   • Can watch on YouTube soon after each episode drop.
4. Want to be a Guest?
   • Email our team at podcast@findingmypsych.com.
   • Drop us a VM/TXT at CAN (778) 771-3800, or USA (424) 346-9866.

The Three Pillars

1. Diet
   • You cannot outrun a bad diet.
   • Calories do matter
     • Both Count and Type
     • Very easy on a plant-based diet to consume 3k Kcal a day.
     • Very easy on a plant-based diet to eat a ton of refined sugar.
     • Going too strict (HCLF No Oil) diet is good but hard to stick to.
     • In general, when you exercise, cals burned should not matter (Calories in the bank is a trap).
2. Exercise
   • Think of exercise as a habit for your lifetime.
   • Exercise should be at least 150 hrs a week of moderate strain (2.5 hrs).
   • Sustainability is the key.
   • As we get older, shifting the focus to weight bearing exercise is key.
   • Sarcopenia (age related loss of muscle mass) occurs when we do nothing to maintain muscle.
   • Plant-based diets with exercise should supplement appropriately.
     • B12 absorption changes as we get older.
     • Protein absorption as we age decreases from 51% to 45% – Vegan bio available protein is less – Focus on protein!
     • Omega 3 Fatty Acids may slow age related effects and protect against cardiovascular disease, bone loss, sarcopenia, and changes to our immune system as we get older.
       • Vegans must focus on Omega 3s in food and possible supplements – ALA needs to convert to DHA and EPA. Fish is already in the DHA and EPA form.
3. Sleep
   • Plays a critical role in learning , memory, mood and judgement.
   • Plays a role in athletic performance.
     • Allows heart to rest and cells and tissue to repair.
     • More sleep means increased cytokines (hormones that help the immune system fight off infection.
       • Sustained high intensity workouts (long distance running) causes immune system to decrease. Getting adequate rest and therefore cytokines may balance this effect.
   • Sleeplessness is often a sign of depression.
     • Early morning awakening syndrome.
     • Increased sleep is associated with positive mood, decreased irritability and higher frustration tolerance.

Where I Excel and Where I Fail

1. I excel in the area of exercise.
   • Running and consistency.
2. I struggle with diet.
   • My caloric intake is high.
   • I slip into food as reward.
   • I slip into overcompensating calories post exercise.
   • I snack too much.
3. Sleep is new territory for me.
   • I have started seeing sleep as my job, the activity I am focusing on during sleep hours, not activities of tomorrow.
   • I have adopted a strict sleep schedule (8:30 to 05:30).

Tools for Accurate Data and Analysis

1. Garmin
   • Sleep tracking.
   • Stress score.
   • Caloric intake (MyFitnessPal can supplement).
   • HRV all night.
   • Body Battery monitors HRV, Sleep and impact from physical activity.
2. Apple
   • Sleep tracking (better than Garmin).
   • With added apps, caloric intake.
   • Fitness Rings a hit.
   • Periodic HRV and accessible best through Athlytic app.
3. Whoop (The Winner)
   • Superior sleep tracking.
   • Journal function to track habits and impact on health.
   • All night HRV – Primary focus of the device.
   • Takes into account impact of physical activity on HRV.
4. What I use?
   • Hx of Garmin – Its all you need.
   • Now Apple Watch Ultra and Whoop – Its all about the interface.
   • I miss the Garmin but did not like it telling me how I felt (when I often didn’t agree.).

Closing Remarks – Thank You!

1. Hope today’s episode was helpful.
2. Please continue to provide us feedback about content you are interested in (podcast@findingmypsych.com)
3. Check us out on YouTube as well – Regular videos and livestreams.

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