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Lifestyle Medicine: Behavior X Disease

Richard Harris MD, PharmD, MBA

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About Me

  • CMO Nimbus Healthcare
  • Great Health & Wellness
  • Manager Harris Medical Consultants

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Agenda

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  • Where we are
  • Mindset
  • Sleep
  • Nutrition
  • Fitness
  • Stress Management/Hormesis
  • Tracking Health Metrics

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Belief & Placebo Effects

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Comfort Crisis

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Growth Mindset

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  • “It’s not always the people who start out the smartest who end up the smartest.”

-Carol Dweck

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Health Impact of Mindset

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  • Optimists live 11-15% longer
  • 35% lower risk of cardiovascular events
  • More likely to succeed in a variety of environments

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Growth vs. Fixed Mindset

  • Fixed Mindset
    • A person’s qualities are fixed traits and cannot change
  • Growth Mindset
    • An underlying belief that experience and time can enhance learning and intelligence

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Fixed Mindset

  • Rumination On Failures
    • Failure defines you
    • Depression

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Fixed Mindset

  • Highly susceptible to the negativity bias

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Fixed Mindset

  • Highly affected by stereotypes

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  • “You aren’t a failure until you start to blame”

-John Wooden

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Growth Mindset

  • Effort Ignites Ability
    • Leads to accomplishment
    • Gifted students were born gifted right?

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Growth Mindset

  • Embrace Challenges
    • Opportunities for growth
    • Seek out help

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Growth Mindset

  • Interested In Stretching Knowledge
    • Self motivated
    • Look for knowledge gaps
    • More objective evidence

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Growth Mindset

  • Adversity = Friend
    • Enjoy difficulty
    • Search is meaningful
    • Gain confidence with mistakes

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Growth Mindset

  • Try Harder On The Ropes
    • Different depression mindset
    • Meaning in the suffering

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Growth Mindset

  • Failure is an opportunity to learn
    • Increase intelligence through failure
    • Failure is an action not a trait

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Growth Mindset

  • Extreme Ownership/Dichotomy of Leadership
    • Cover and move
    • Keep it simple
    • Prioritize and execute
    • Decentralized command
    • Balance

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Outlier Fascination

  • Malcom Gladwell Outliers
    • Wild success due to lucky circumstances

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Relationships

  • Growth Mindset Relationship
    • Challenge each other to be the best version of ourselves

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Willpower

  • Willpower Is A Muscle
    • Expandable
    • Fatigueable
    • S.M.A.R.T Goals
    • Reduce stress
    • Repetition
    • Fasting
    • Commitment
    • Identity based

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Developing A Growth Mindset

  • Step 1
    • Embrace your fixed mindset
  • Step 2
    • Become aware of triggers
  • Step 3
    • Give your fixed mindset a persona
  • Step 4
    • Take your triggers with you
    • Lookout for their arrival
    • Educate your persona
  • Step 5
    • Continue setting goals for growth

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Developing A Growth Mindset

  • Gratitude practice
  • Empowering questions
  • Embrace freedom

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Habit Loops

  • Cue
  • Craving
  • Routine
  • Reward

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Situation

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Happiness

  • Hedonic adaptation
  • Reframe weekends
  • Trade money for time
  • Reduce time poverty
  • Mindfulness
  • Digital detox

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Why Nutrition Matters

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Nutrient Inadequacies

Vitamin A 45%

Vitamin C 46%

Vitamin D 95%

Vitamin E 84%

Vitamin K 71.1%

Magnesium 60-65%

Potassium 99%

Zinc 15%

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Energy Balance

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Tracking Calories

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Macronutrients

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80:20 Rule

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Label Reading

This Photo by Unknown Author is licensed under CC BY-SA-NC

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Intermittent Fasting

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Strength Training

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Non-Exercise Movement Time

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Mindfulness

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Hormesis

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Digital Wellness

BATCH

DIGITAL DETOX

BOREDOM BUSTERS

DELAY

OUT OF MIND

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Yearly Labs

  • CBC
  • CMP
  • TSH + Free T4
  • Homocysteine
  • Uric Acid
  • Lipid Panel + APO B
  • A1c + Fasting Insulin
  • HS-CRP
  • Vitamin D
  • Sex Hormones (Estradiol, Testosterone)
    • Add progesterone for women

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Recommended Mindset & Health Books

  • Outlive by Peter Attia
  • The Power of Habit by Charles Duhigg
  • Atomic Habits by James Clear
  • Grit & Situated by Angela Duckworth
  • Mindset by Carol Dweck
  • Fat Loss Forever by Layne Norton
  • Flexible Dieting by Alan Aragon
  • The Obstacle is The Way By Ryan holiday
  • Comfort Crisis by Micheal Easter
  • Happier Hour By Cassie Holmes
  • The Slight Edge By Jeff Olson

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Health Tracking Tools

  • DXA – Body Composition
  • Oura – Sleep, Recovery
  • Carbon Diet App – Calorie Tracker/Coaching
  • Cronometer – Nutrient/calorie tracking
  • Layne Norton Workout Builder

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Supplement Quality

  • cGMP
  • NSF
  • USP
  • COA

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Supplements Efficacy

  • Examine.com
  • https://consensus.app/

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Supplement Recommendation

  • Multivitamin
  • Magnesium
  • Vitamin D
  • Creatine
  • Whey protein
  • Fish oil

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THIS PRESENTATION & EBOOK

  • Presentation
    • Drharrismd.com/lcc
  • Healthy habits & Mindset Ebook
    • Drharrismd.com/ebook
  • Thank You