Stand Or Crash
Health, Wellness and Looking Good Naked I Commandment One I commandment1.com
If you’re reading this newsletter – you’re likely a high-achiever or aspiring high achiever. You have ideas, dreams, and a vision and if you’re like me, most of your waking day is spent either thinking about or working on your dream.
I see so many high achievers trying to achieve more with fancy things. More marketing courses, more biohacks, more books, another mastermind…I’m a fan of all of these and use them often. But all too often I see those same people forgetting about their foundation.
Jesus describes this well in the Bible.
Therefore everyone who hears these words of mine and puts them into practice is like a wise man who built his house on the rock. The rain came down, the streams rose, and the winds blew and beat against that house; yet it did not fall, because it had its foundation on the rock. But everyone who hears these words of mine and does not put them into practice is like a foolish man who built his house on sand. The rain came down, the streams rose, and the winds blew and beat against that house, and it fell with a great crash.
Matthew 7:24-27
Your foundation is your healthy body, mind and spirit. It’s what enables you to chase those dreams, create that content or build a killer business. Without it, sooner or later it will all come crashing down.
Here are a few things that I do and recommend to my high achieving patients to fortify our foundations.
Get chilly. Get hot.
We live in a world of comfort and it’s literally killing us. Our bodies need a bit of stress and exposing yourself to extremes in temperature delivers the perfect amount of stress to make your hormones and neurotransmitters work like a symphony. Whether you use a sauna or hike in high heat (with plenty of water of course), splurge on a cold plunge tank for your home or end your shower with 60 seconds of cold - these little bursts of extreme will do you good.
Move like a European.
I recently spent some time in Portugal and it made exercise seem so simple. You don't have to get fancy when it comes to staying fit.* You don’t need a Peloton, Tonal, Crossfit membership or a personal trainer. You just need to move like Europeans. They walk and they walk alot. We don’t. Our work life consists of sitting at our desks for hours on end and there’s not much we can do about it. So I walk and I tell my patients to walk everywhere and walk often. Walk in the morning before work, walk on your breaks, walk at night with your spouse. It’s a health fortifier and even better, a great way to clear your mind.
*Don’t get me wrong, I love lifting weights and building muscle is critical for longevity and health optimization. But if you’re starting from ground zero - start with moving like a European and build on your foundation with lifting and other forms of exercise when it makes sense.
Don’t eat like an asshole.
coined the term “DALA,” which stands either for “don’t act like an asshole” or “directions for acting like an adult.” In his world, it stands for the things you do that set you back from achieving your goals or helping you achieve them. I’m borrowing this idea and coining mine “DELA.” “Don’t eat like an asshole” or “directions for eating like an adult.” We all know that sugar is terrible for us and that processed food, while marketed heavily and created to excite our taste buds, is equally deadly. We also know that natural, unadulterated food, fruits and vegetables and plenty of water fuel our body. So if you want to reach higher goals, start with what you put in your mouth.Use stress as your superpower.
There’s this thing called the stress curve. When you’re “understressed” let’s say watching Netflix or lounging by the pool, you’re on the left side of the curve and have little to no stress. It’s an enjoyable place to be every once in a while but there’s not a whole lot getting done. Then there’s the opposite side of the curve where you are overstressed. It’s where you’d be if chased by a tiger or in today’s world what it feels like when personal or business stress overwhelm you. In this state the body starts to break down. In the middle lies the sweet spot. It’s when you’re under a bit of pressure but handling it well. It’s where the flow state originates. Learn to create a life with the perfect amount of stress and a mind that knows how to handle stress to optimize your productivity.
REST.
Unless you’re one of those who can thrive on little sleep, you can’t avoid the fact that your body and mind need it. It’s inconvenient when there’s so much to do but the fact is, your cylinders won’t be firing without sleep. During sleep, your body is restored and repaired and your mind processes the day’s events. Without it, we break down, our immune system weakens and we are more prone to mental illness. I’m rarely seen at parties after 10 pm. I’m known to crawl into someone’s bed or fall asleep on their couch if the party is dragging on too late and my family doesn’t want to leave. Be that person. Prioritize your sleep like you prioritize your dreams.
Spend time with your muse.
In Steven Pressfield's book “War of Art,” he breaks down the importance of spending time with your muse when engaged in the act of creating. We are all artists and in order for ideas to emerge, one must spend time in quiet reflection, isolation and creation. It’s where your “muse” enters the picture and delivers you the ideas you need to take things to the next level. Whether you meditate, pray, spend time in nature or take a sabbatical - consistently allowing yourself this time will strengthen you and be a launching pad for your next creation.
Don’t ignore your family* (friends).
It may be cliche to say “no man is an island1” but it holds a profound truth. Humans are social creatures and we thrive on connectedness. There’s a tendency to justify isolation and time alone when there’s literally SO MUCH to get done. But we pay for it with loneliness, mental disorders and a weakened body. Look at your social time as a prescription for wellness.
*There’s a caveat to this. If your family is a bunch of assholes, spend as little time with them as possible. This is another topic for a different newsletter, but spending time with assholes will lower your vibration and weaken your foundation,
Touch the trees.
I do this thing when I’m walking outside. I love to touch trees and bushes as I stroll around. I didn’t understand my draw to nature until I learned about the importance of nature exposure and grounding in my integrative medicine studies. Nature literally heals and our exposure to it reduces inflammation and stress, improves sleep and enhances your mood. Lack of exposure to the elements is a recipe for weakness.
While not all inclusive, these are a few of the practices you can do to start fortifying your foundation. Whether you are aiming for big achievements or simply desire optimum health, they are a perfect starting point.
1Devotions upon Emergent Occasions - John Donne
Onward
Dr. Lynn K Wagner (Dr. Wags)
More Dr. Wagner:
The content in my newsletters is for educational and informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or health concerns.
Hey. You.
If you found this useful, don’t keep it to yourself. Share with a friend. Thank you!