Longevity, Health Span and the First Things You Need to Understand About How to Live Forever

Early in my career, I saw a patient whose main health concern was prostate health, but after we had adressed that he disclosed to me, his main goal of wanting to live to 200 years of age. At that stage in my career, the ask, took me somewhat by surprise, as the vast majority of patients I had seen had come to the office with a diagnosable health concern they had hoped to correct. Although I was able to offer some suggestions, primarily with respect to healthy lifestyle, I didn’t really have a structure in mind around which to create a plan for him. I do remember that he was not particularly motivated to change his lifestyle much, and was most interested in what today would be described as “hacks” (language that didn’t exist in the early aughts).

In the decades since, perhaps, at least partially owing to my own ageing, and also because our conceptualization of health continues to evolve, interest in longevity and health span has increased dramatically.

Understanding Longevity: How to Live Longer

I’m presently reading a book that I think would be a great interest to my patient of years ago. it is written by a medical doctor (actually originally from Toronto) called Peter Attia called Outlive: The Science and Art of Longevity. After a number of years in cancer care, he became frustrated with the western medical approach of becoming involved at a point in a patient’s health where even successful treatment often means decreased quality of life.

He describes a concept that he refers to as “Medicine 3.0” (“Medicine 2.0” is Western medicine as practised today, and “Medicine 1.0” refers to Medicine before the development of the pharmaceutical industry), that is actually very closely aligned with naturopathic medicine. 

The shared focus of both “Medicine 3.0” and naturopathic medicine, is:

• Prevention of illness
• Treatment of each patient as an individual having a unique “health picture”
• A holistic view over the functioning of the human body
• Attempting to address health concerns at their “root” as opposed to management of symptoms
• The making of treatment decisions based on an “evidence informed” as opposed to a strictly “evidence based” approach

All of this ties into the “how” to live longer, but the first thing we need to understand before we can begin to tackle the problem, is to understand what exactly is the “problem” we are trying to solve.

Dr. Attia researched the differences between the lifespan of the average person, and the lifespan centenarians, those who live to 100 years and older, and has identified a key difference. In retrospect, this may appear to be common sense, but if nothing else, it offers us a concrete goal upon which to build a plan.

The secret to longevity is to not develop chronic illness. 

That’s it. Persons who live very long lives, rarely develop chronic illnesses. They maintain robust health until their almost last days.

In the average person, we’ll see a gradual decline in their health beginning fairly early in their lives.

• In their 20s or 30s, this will appear as gaining body, fat, losing strength, losing flexibility, losing fitness in general.
• In their 50s or 60s the decline will accelerate as they will develop some chronic illness (heart disease, diabetes, cancer), at which point they will see a dramatic decrease in their function.
• If some “heroic” medical intervention is required, their life may be extended by some period, but at a very low quality of life.

Longevity and Health Span

Longevity and health span go hand-in-hand. On one hand, increasing health span is the mechanism by which longevity is increased, but importantly, what is the value of longevity with poor health, limited function and pain? 

What is the Key to Increasing Health Span?

As it turns out, there is really one main target when trying to prevent wide range of chronic illnesses: maintaining a healthy body composition through consumption of a healthy diet and by being physically active.

Eating for Longevity

From a dietary perspective, the most significant culprit is empty, calories derived from added sugars in the diet. The average American consumes approximately 17 teaspoons of added sugar daily, or the equivalent of 270 calories, or 0.08 pounds. This equates to an extra pound every 13 days.

The recommended limit for dietary sugar intake, according to the American Heart Association, is 6 teaspoons for women (approximately 100 calories) and 9 teaspoons (approximately 150 calories) for men.

From a dietary health perspective, the amount we “need” is zero.

The inclusion of adequate dietary protein, particularly as we age, is a second, presently largely overlooked, factor that the vast majority of us need to address to maintain our health span. Presently, dietary advice tends to focus on foods and nutrients to be avoided to maintain health (e.g., cholesterol, saturated fat) as opposed to what are the foods that should be eaten.

Physical Activity for Longevity

Exercise is described by Dr. Attia as the single most potent anti-aging drug a person can use. The benefits of exercise directly relevant to extending longevity are far beyond the current “Medicine 2.0” conceptualization that the main value of exercise is to prevent heart attack. 

The full detail is outside the scope of this post, but in a nutshell exercise is the prescription that counters all the physical function variables that decline as we age: strength, stability and aerobic function.

Beyond this, there is a simple fact that research findings demonstrate that exercise delays death. Period. Full stop.

How About the Hacks?

My patient of all those years ago, if he reads this, will probably be disappointed that I haven’t included more “shortcuts” and “hacks”.

There are certainly medicines and natural medicines that are potential value, but are a little outside the scope of this post, and I’ll write about those at a later time.

The most interesting “science-y” stuff is actually in the available laboratory assessments. There are a number of fairly common laboratory assessments that are superior to those that are widely used today for predicting onset of illness, and assessing “biological age” (i.e., your “health age”) as opposed to “chronologic age” (i.e., the number of “years” old you are). I am going to write another post detailing these in the attention they deserve.

Longevity and Health Span in a Nutshell

I probably should have written this in the first paragraph, but if you want to live longer:

• Eat well and exercise;
• so that you minimize fat gain, and maintain your muscle mass;
• which will prevent the vast majority of chronic illnesses;
• which in turn will result in your living a longer, healthier life.

If you want to get started on living longer, we can help!

Using Homeopathic Medicines

Reviewed: 2024 March 19

Although many opinions exist on the appropriate method to use homeopathic medicines, including specific times of day to use them, and avoidance of substances that potentially antidote their action, these can be simplified into three basic guidelines:

1. Take your homeopathic medicine at “a good time” for you (for example, if you are a “morning person”, in the morning). If you have no “good time”, take it in the evening before sleeping.
2. Take your homeopathic medicine at least 15 minutes away from eating, drinking, teeth-brushing, and other “oral activities”.
3. If you suspect the effect of your homeopathic medicine is reduced, note any symptoms that arise (i.e., return of previously resolved symptoms, new symptoms).

Using Homeopathic Medicines in “Dry Doses”

• Allow pellets to dissolve under your tongue.

Using Homeopathic Medicines in a Water Solution

Dissolving a homeopathic medicine in water is a practice used to reduce potential for “aggravations”, particularly in “sensitive” patients.

To prepare a water-solution of a homeopathic medicine:

1. Fill three glasses with 250 mL of water each.
2. Dissolve two pellets of your homeopathic medicine in the first glass of water by vigorous stirring using a teaspoon.
3. When the pellets have dissolved, remove the teaspoon from the glass (not “scooping” water from the glass); place in the second glass of water; stir vigorously approximately 30 seconds.
4. Remove the teaspoon from the glass (not “scooping” water from the glass); place in the third glass of water; stir vigorously approximately 30 seconds. This (third) glass of water/homeopathic medicine solution is your medicine.
5. Cover third glass of homeopathic medicine-water solution with plastic wrap (e.g., Saran® Wrap) and store in refrigerator, away from very aromatic foods (e.g., curries).

Stir homeopathic medicine-water solution vigorously approximately 30 seconds before use.

Marshmallow Root Tea

Reviewed: 2024 March 19

The powdered root of the marshmallow (Althaea officinalis) plant may be consumed to sooth and protect irritated and damaged tissues the full length of the digestive tract. It may be used as a tincture or a tea, but as a tea is more widely distributed over the affected areas allowing for greater effect.

Materials

• Powdered marshmallow root
• Cool water (filtered if available)
• 500 mL or greater container
• Refrigerator
• Sieve or cheesecloth

Procedure

1. Add powdered marshmallow root to cool water in a ratio of 6 g (approximately 2 tablespoons):500 mL.
2. Shake (if using a covered container) or stir vigorously.
3. Macerate (i.e., soak) in refrigerator eight hours.
4. Strain mixture using sieve or cheesecloth.

Drink this tea slowly over the course of the day, stirring occasionally.

Marshmallow tea does not require refrigeration once made, but should not be heated. Tea not consumed by the end of the day should be discarded.

Cautions and Contraindications

• Discontinue use of marshmallow tea two hours before taking other medications as it may decrease their absorption.
• Marshmallow tea may decrease blood-sugar levels and should be used with caution by persons using blood-sugar lowering medications, or with a tendency to hypoglycemia.

References

Hoffman D. Medical herbalism: the science and practice of herbal medicine. Rochester, VT: Healing Arts Press; 2003.

EDrugDigest. Marshmallow [homepage on the internet]. EDrugDigest. [cited 27 Nov 2008]. Available from: http://www.drugdigest.org/DD/PrintablePages/herbMonograph/0,11475, 552553,00.html.

Bowen Therapy: Treatment Aftercare

Reviewed: 2024 March 19

The Bowen Technique is a gentle, “hands-on” therapy used to relieve musculoskeletal pain and relax the nervous system.

Treatments consist of a series of precise movements over various structures of the body (e.g., muscles, nerve plexuses). Sessions are generally 30 to 60 minutes long, repeated at 5 to 14 day intervals.

Treatments can be performed through light clothing. Conversation and other distractions are avoided during treatments. The clinician will leave the treatment room during prescribed intervals in the protocol to allow the patient the opportunity for complete relaxation.

Although the number of sessions required will vary depending on the condition treated, patient lifestyle and other factors, benefits are generally noted within two to four treatments. Rarely an aggravation of symptoms occurs, but will pass within a few days.

The Bowen Technique is safe to use with newborns, the elderly and during pregnancy.

Treatment Aftercare

• Ensure adequate hydration (a general guideline is 2 L water daily).
• Stand and sit with weight evenly distributed on the feet for the remainder of the day following treatment.
• Ensure gentle movement every 30 minutes for the remainder of the day following treatment.
• Avoid use of other therapies for at least one week following treatment.
• Avoid aggressive contraction of the muscles, particularly the muscles that subject to treatment (e.g., strenuous exercise, ice packs) for at least one week following treatment.
• Avoid aggressive relaxation of the muscles, particularly the muscles that subject to treatment (e.g., very hot baths, massage) for at least one week following treatment.

References

Rentsch E, Rentsch O. Bowtech: the Bowen Technique: a training and instruction manual. Hamilton Victoria (AU): Bowtech Pty Ltd; 1997.

Healthy Eating Guidelines: A Balanced Diet

Reviewed: 2024 March 19

Flannel cloths may be reused for up to three treatments. They should be stored, covered in the lidded pan and refrigerated. Additional castor oil may be added to the pan if required.

Alternate Procedure

Instead of asking, “Have I worked hard enough to deserve to rest?, I’ve started asking, ‘Have I rested enough to do my most loving and meaningful work?’.

-Nicola Jane Hobbs

Today we are experiencing an opportunity. An emotional unraveling. A mental health breakdown. We are bombarded in social media with images of success, of what I would call the winner mentality. The ones who triumphed  over all odds. The ones who not only made it through, but today they are stronger and all the wiser because of it.

But today, the secret is out: there is no winner. Behind the stage is a child waiting to be free. A child that is hoping to be validated in her emotions, embraced in her sadness, loved for all of her faults. She wants someone to tell her, she is worthy of love, not because of what she does, but because of WHO she is. And she wants that person to be you.

Today we are experiencing an opportunity. As we unravel, we start to see ourselves for who and what we are: a living organism that is more than just its parts. We are indivisible from the whole. As in Traditional Chinese Medicine (TCM), we are a microcosm of the macrocosm. Today, as we unravel and breakdown, we reveal something so important to ourselves: why, then the phones are shut off, our work schedule on hold, our exercise groups on vacation, and our entire outside world on pause, do we feel empty? Or by the same token, why, when our phones are on, our work schedule filled to the brim, our exercise groups waking up at 5am, and our entire outside world on play, do we feel overwhelmed and burnt out?

In Traditional Chinese Medicine (TCM) what we might say is that our Jing, Qi, and Shen completely being depleted. Our Jing, being what we inherit from our parents, our DNA, our material being when we are first born. Our Qi, being the energy and flow that runs through our body, our life force. Our Shen is our Spirit or “presence”, what some would say it the light in our eyes. Many TCM practitioners would say, you can see a persons Shen by looking into their eyes. It relates to consciousness and the desire to live life.

Today, we are experiencing an opportunity. An opportunity to pause in front of each circumstance, interaction, object, and emotion, and see what they bring up in us. Understand that life is not about how it LOOKS, but how it FEELS.

I would argue that today, as the world is starting to reflect on the lonely toll that the covid years have had on us, we get to ask ourselves: How do I love myself? Or even before that: how have I been taught to love myself? Perhaps then we will be able to replace feelings like anxiety, depression, burnout, overwhelmed, and fear, with hope, calm, connection, and gratitude.

Today more than ever, in this post covid era where people are not only struggling to survive, but struggling to survive alone, the future looks daunting. We all seem to have levels of PTSD, and some CPTSD, and feel expected to deal with it all on their own.

In my practice as an Acupuncturist and practitioner of Chinese Medicine, I have had the opportunity to witness this unraveling; this breakdown. People being overwhelmed most often by what they think the expectations are of them, and their feeling of not being able to fulfil those expectations. They are not the winner. And every day they wake up and do their best, and every night they sleep feeling defeated.

I tell my patients, you are welcome in this space, because only together, through meaningful connection, can we slowly nourish this broken sense of self. In TCM we do this through food and herbs, through movement, gentle touch, and soft stimulation of internal networks throughout the body. With foods we may use black sesame and beans to strengthen our kidneys, the source of life. Through movement, we may incorporate Qi Gong or Tai Qi. Through gentle touch, we may incorporate tuina massage, and through soft stimulation of internal networks, we use acupuncture.

The practice of Traditional Chinese Medicine brings together the micro and macrocosm so that there exists harmony, not contempt. We work together so that that flourishing of internal love soon becomes the driving force that brings balance to ones own reality and that seeks on the outside what only brightens that light on the inside.

Well, today we have an opportunity. We have the opportunity to tell ourselves: THERE IS NO WINNER, and WE ARE NOT ALONE. Burnout is felt by everyone. For a generation of people told that their worth was based on what they accomplished, it only makes sense that we would try to do more and more and more. But is life about doing more and more? If it is, it doesn’t seem to be working out for most of us.

Today our opportunity is in finding ways to embrace our fears. In knowing that behind that success story is a complex set of emotions, that is no more or no less than that feeling of emptiness before going to bed or in the early hours of the morning. So this leaves us with the opportunity to find ways to understand ourselves: Who am I?

But how do we do this? Perhaps through a pause, a breath or two or three, a connection with a gentle breeze, a soft embrace, a stillness.

How might we do this? By the only way we CAN: by embodying the present in a different way. Not as a moment, but as a STATE OF MIND. By knowing that some things can wait until tomorrow. How can we do this? Perhaps by catching our breath when we feel ourselves rushing our kids out the door. By taking a long look at our bodies in the mirror, and asking: what do I see? By sharing silence with a stranger. By making time for meaningful conversations that allow for a shift in our sense of being. By saying what we truly feel and not being afraid to try.

Today we have an opportunity: to grow in stillness, together. May we take that opportunity to get to know ourselves and each other. May we learn to love ourselves in all our faulty glory.

Written by Dina Khorasanee

Although any form of chest feeding (feeding of a newborn whilst the parent holds them at their chest) fosters an emotional bonding between child and parent not offered by “traditional” methods of bottle feeding, consumption of breastmilk by newborns offers unparalleled benefits to child and “breast feeder”.

Benefits of breastmilk to newborns

Consumption of breastmilk offers a newborn child many health benefits, some extending into adulthood, including decreased risk of:

• Cavities
• Ear infections
• Asthma
• Eczema
• Obesity
• Type 2 diabetes mellitus
• Many infections, including pneumonia, respiratory syncytial virus (RSV) and bacterial meningitis
• Gastrointestinal symptoms (e.g., vomiting, diarrhea, and more serious conditions such as celiac disease, inflammatory bowel disease and necrotizing enterocolitis)
• Sudden infant death syndrome (SIDS)
• Childhood leukaemia
• Cardiovascular disease in adulthood
• In general, lower rate of hospitalization, and a tendency to better health compared to non-breastfed children

Benefits of breastfeeding to the breastfeeding parent

Breastfeeding also benefits the “breastfeeder”, including decreased rate of:

• Breast cancer
• Ovarian cancer
• Type 2 diabetes mellitus
• High blood pressure

Obstacles to breastfeeding

Although some are not able to breastfeed owing to use of medications that may be passed through breastmilk or economic obstacles (e.g., an employment situation that does not allow for effective breastfeeding), many who are able to breastfeed are discouraged from it by the challenges it presents, most of which (e.g., low milk supply) are soluble with the support of a lactation consultant.

Our goal at Toronto Centre for Naturopathic Medicine is that every parent who is able to breastfeed, and wishes to breastfeed, receives the support they need to be able to offer their newborn this incomparable source of nutrition (and parental bonding).

Can a lactation consultant help me?

Lactation consultants are healthcare professionals who are able to help you identify solutions for common challenges of breastfeeding, including:

• Baby not gaining weight
• Low milk supply
• Baby refusing the breast
• Difficulty with nursing positioning
• Poor latch
• Difficulty sucking
• Tongue tie
• Sore or cracked nipples
• Plugged breast ducts and infection (e.g., mastitis)
• Breast engorgement
• Pumping for bottle feeding

When should I contact a lactation consultant?

Lactation consultants are most often consulted in the weeks following birth, by first time parents as they begin learn the various skills of parenting, but parents of any breastfeeding child who are facing these challenges may benefit from assessment by a lactation consultant.

In certain circumstances, an assessment pre-birth may have value. Certain breastfeeding challenges (e.g., nipple inversion) are most effectively addressed prior to beginning breastfeeding. If you are uncertain whether you may benefit from an an appointment with a lactation consultant, you may contact us to arrange a complimentary “Meet and Greet” appointment.

What are the qualifications of a lactation consultant?

Our lactation consultant, Laura Kent-Davidson, ND, IBLCE, in addition to her qualification as a licensed naturopathic doctor, is an International Board of Lactation Consultant Examiners (IBLCE) certified lactation consultant.

Training and certification by the IBLCE requires a candidate to complete:

• 90 hours of classroom education including breastfeeding, nutrition and anatomy
• 1000 hours of lactation-specific clinical experience
• Successful completion of a certification examination
• Completion of yearly continuing education requirements
• Re-certification every five years

Lactation Consultant Services at Toronto Centre for Naturopathic Medicine

Lactation consultations at Toronto Centre for Naturopathic Medicine are offered by Laura Kent-Davidson, ND, IBLCE and may be conducted at your home or virtually. Initial lactation consultation appointments are 75 minutes in duration.

At your appointment you will:

• Discuss your current breastfeeding concern
• Review your health history and Intake Form
• Assess your infant, including a thorough oral examination
• Assess your feeding practices
• Create a plan to address your breastfeeding concern, including planning follow-up consultations if necessary or desired

As a licensed naturopathic doctor, Laura may also review with you parental nutrition, your child’s sleep patterns and postpartum transition as, viewed through a holistic lens, are important variables potentially affecting lactation, breastfeeding and the postpartum experience in general.

A treatment plan from a naturopathic doctor offering lactation guidance may include (prescription of):

• Specific lactation support strategies such as modifications in positioning of your baby or timing of feedings
• Dietary recommendations
• Nutritional supplements
• Botanical (herbal) medicines
• Lifestyle medicine (e.g., stress management strategies)
• Physical medicine (e.g., use of compresses)
• Referral to other healthcare professionals for support outside the scope of practice of a naturopathic doctor/lactation consultant

Are lactation consultant appointments covered by O.H.I.P.?

O.H.I.P. does not pay for lactation consultant appointments, but as a government-regulated healthcare profession, services offered by naturopathic doctors, including lactation consultations, are covered by most extended healthcare plans.

References

NHS. Benefits of breastfeeding [Internet]. England: National Health Service. [updated 2023; cited 2023 Jun 7]. Available from: https://www.nhs.uk/conditions/baby/breastfeeding-and-bottle-feeding/breastfeeding/benefits/

Cleveland Clinic. Benefits of breastfeeding [Internet]. Cleveland (US): Cleveland Clinic. [updated 2022; cited 2023 Jun 7]. Available from: https://my.clevelandclinic.org/health/articles/15274-benefits-of-breastfeeding

CDC. Breastfeeding benefits both baby and mom [Internet]. US: Centers for Disease Control and Prevention. [updated 2021; cited 2023 Jun 7]. Available from: https://www.cdc.gov/nccdphp/dnpao/features/breastfeeding-benefits/index.html#:~:text=Breastfeeding%20can%20reduce%20the%20mother’s,common%20among%20women%20who%20breastfeed.

ACOG. Barriers to breastfeeding: supporting initiation and continuation of breastfeeding [Internet]. US: The American College of Obstetricians and Gynecologists. [cited 2023 Jun 7]. Available from: https://www.acog.org/clinical/clinical-guidance/committee-opinion/articles/2021/02/barriers-to-breastfeeding-supporting-initiation-and-continuation-of-breastfeeding

This is my all-time favourite dish to make and share. It generates a very large portion so is a great dish to add to any celebratory meal, such as Thanksgiving or any gathering!

The sweetness of the caramelized vegetables, with the freshness of the herb medley, the savoury and flavourful dressing and the tart pomegranate seeds is a symphony of flavours in your mouth. Thank you to my cooking hero Samin Nosrat for making this dish in her netflix series, Salt, Fat Acid and Heat and inspiring me to make this dish. My only contribution is that I added the pomegranate seeds and I think this little addition elevates this dish by adding a tart flavour to cut through the savoury vegetables.

Ingredients:

• 1 bunch young carrots (rainbow if possible)
• 1 small head cauliflower
• 1 small head romanesco or broccoli
• 1½ pounds Brussels sprouts, trimmed, outer leaves removed, and halved (quartered if very large)
• 2 cups cooked white beans, such as gigante, butter, cannellini, or navy beans, liquid reserved
• 4 ounces goat’s milk feta cheese
• Extra virgin olive oil
• Kosher or Sea Salt
• 1 cup loosely packed cilantro leaves and tender stems
• 1 cup loosely packed dill fronds, stems removed
• 1/2 cup loosely packed mint leaves
• Pomegranate arils
• Red Wine Vinaigrette (recipe below)

Red Wine Vinaigrette Ingredients:

• 1 tablespoon finely diced shallot
• 2 tablespoons red wine vinegar
• 6 tablespoons extra-virgin olive oil
• Salt
• Freshly ground black pepper

For the vegetables and salad:

1. Place oven racks in lower middle and upper middle positions. Preheat oven to 425°F.
2. Halve or quarter Brussels sprouts through the stems, then place in a large bowl. Toss with enough oil to coat, about 3 tablespoons. Season with salt and place in a single layer on a baking sheet.
3. Place the carrots in the same large bowl and toss, adding more oil as needed to coat. Season with salt and place in a single layer on a second baking sheet.
4. Lightly trim the root end of the cauliflower and romanesco (if using), then cut into 3/4-inch-thick slices through the root. Drizzle about 2 tablespoons oil onto another baking sheet and lay slices in a single layer, keeping cauliflower on one side of the pan and romanesco on the other side. Avoid overcrowding the vegetables—they should not touch. (If needed use another pan for overflow.)
5. Place vegetables into oven and cook until tender and caramelized, about 26 to 30 minutes. Check on the vegetables after about 12 minutes. Rotate the pans and switch their positions to ensure even browning.
6. When the roasted vegetables are brown on the outside and completely tender when pierced with a knife, remove them from the oven. Set aside to cool for a few minutes.
7. Reserving the cooking liquid, drain beans and place into large bowl. Dress with 3 tablespoons vinaigrette and season with salt and 1 teaspoon za’atar. Add a little bean liquid to make it juicy. Taste and adjust dressing and seasoning as needed.
8. To assemble salad, layer cauliflower, romanesco (if using), carrots, and Brussels sprouts on a large platter. then spoon beans over vegetables. Sprinkle with large crumbles of feta. In a medium bowl, lightly dress cilantro, dill, basil, and mint with 1 tablespoon or so of vinaigrette and salt. Place atop salad. Sprinkle with large crumbles of feta and pomegranate arils. Mix well and serve immediately.

Red Wine Vinaigrette Instructions:

In a small bowl or jar, let the shallot sit in the vinegar for 15 minutes, then add the olive oil, a generous pinch of salt, and a small pinch of pepper. Stir or shake to combine, then taste with one of the vegetables and adjust salt and acid as needed.

Enjoy this incredible dish with loved ones!

Cover and refrigerate leftovers for up to 3 days.

I hope you get a chance to make it!

Dr. Du La, ND

Micheal Jordan may have character flaws, but self-doubt isn’t one of them.

One of our children has started to develop the habit of negative self-talk. We’re not exactly certain from where this habit has begun to form: maybe it’s a normal part of teen behaviour, that “this sucks” attitude; maybe it’s that our society frowns on displays of confidence as “cockiness”, and like most persons she doesn’t distinguish between a “felt confidence” and an attitude of cockiness; or maybe some other reason.  Although it was my concern as a parent that prompted this “research”, as a naturopath, I’ve noticed a disproportionate number of people (who consider engaging in positive self-talk corny) consistently, subconsciously, engage in negative self-talk.

Without judgment, it’s a shitty way to spend a life, always putting yourself down, and not being able to take pleasure in your achievements, and while as a parent it’s a mindset/pattern of thinking I want to “correct” in my daughter, as a naturopath, I’ve seen it repeatedly undermine patients success in achieving their health goals and quality of life.

With this in mind, I read the book: The Confident Mind: A Battle Tested Guide to Unshakeable Performance by Dr. Nate Zinsser, to learn how to teach the self-confidence that is the foundation for success.

This book is primarily directed at elite athletes, but the guidance can be generalized to anyone wishing for “peak performance”, or simply “success at achieving a goal” (including a potentially daunting lifestyle change).

To succeed in sport, career or behavioural change, it is essential to first win a “first victory” of actually believing victory is a possibility.

I am reminded of the career of Mike Tyson. At the start of his career he was thought to be unstoppable. At the pre-fight stare-down, even my teenaged self could see his opponents had already lost the fight: they felt no hope of victory, and seemed to be most focussed on survival at best.

Until he fought Buster Douglas, a 42 – 1 underdog. Douglas was a talented boxer and trained hard for the fight, but what separated him from Tyson’s earlier opponents was that his goal wasn’t survival, his goal was to be The Champ (his mother had died 23 days before the event, and the story goes that he had dedicated his performance to her). From the start, it was obvious his intention was to win, and when combining his intention with talent and hard work, he achieved the unimaginable!

The parallel I have noticed in patients when discussing losing weight, embarking on dietary change, starting an exercise program, etc. is that many’s expectation is not to succeed, but to “do their best”. I understand why a person with a busy life who may have been unsuccessful at this in the past may not feel confident committing to a health goal (and the ego risk associated with failure to follow through on a commitment), but now recognize the presence or absence of the confidence to “make it happen” as an important determinant of a patients’ ultimate success.

As Yoda said: “There is only do, or do not. There is not try.”

“The Glass is Half Full” Isn’t a Lie

One “error of perception” I’ve noticed that undermines peoples ability to think positively about their ability to succeed at any task is the feeling that they are being dishonest with themselves if they don’t focus on their shortcomings. That if they have unsuccessfully tried to change their eating habits in the past, to think of themselves as a person who can change their diet is a lie because the existing evidence does not support this belief.

But neither does it disqualify it.

They have had made successful changes in their lives (e.g., job transitions) and had failures (e.g., improving their eating habits). Both are valid experiences.

Steph Curry, considered at the time of this writing, the greatest shooter in basketball history, has a field goal percentage of 43.7%, meaning, statistically, he misses more shots that he makes. And yet, most would agree, he has every cause to be confident in his ability to shoot a basketball (to quote the man himself – “Every time I rise up, I have confidence that I’m going to make it”). Missing shots does mean you cannot hit shots.

To focus on your strengths and successes is no less honest than to focus on your weaknesses and failures. To view any challenge with optimism is no less honest than to view it with pessimism, but optimism increases your probability of success, and your self-esteem and happiness.

So, if you’re with me so far, I assume you’re interested in knowing: how  do I get to this place of confidence.

What, exactly, do we mean by confidence?

Good question.

When describing a confidence mindset in the context of changing health behaviours (and as a result, health outcomes), I am referring to starting the process of changing your lifestyle with the expectation that you will succeed.

If you think back to any challenge you’ve successfully met, it is very unlikely you entered into it expecting to fail. Even if you did not, at the time, perceive the presence of a “success mindset”, it was there. Any person that has completed a course of study has experienced “confidence”. If they didn’t enrol in a program planning to flunk out, then surprised themselves by succeeding, they were “confident” (expected to succeed)!

This mindset is achieved by practicing and gaining the skill to consistently think of yourself as a person who is competent, able to learn new skills and persevere through challenges, and recognizing the “evidence for competence” provided by past successes.

Dr. Zinsser organizes his exercises for increasing confidence into two main categories of action:

1. Gaining confidence, and
2. not losing confidence.

Below I’ve edited the recommendations in Dr. Zinsser’s book to those simply applicable to successfully changing lifestyle and achieving better health.

First: Building Your Confidence

The first step in focussing on the positive is to identify the positive. We have all experienced successes in the past, in order to “live in this positive place” we need to have ready access to our successes.

As a first step, take the time to sit down and list five occasions on which you had success in participating in activities that support your health, or even actions or experiences that support healthful decisions.

These successes do not have to be dramatic – simply examples of occasions on which you “did the right thing”, that you can bring your attention to when you doubt your ability to continue or succeed.

The time you stopped eating when you felt full, and enjoyed the feeling of “not being stuffed” after a meal.

The time you felt tired, but decided to go for a workout and felt great afterwards.

The time you went to bed early rather than watching another episode on Netflix and woke up the next morning ready to take on the day.

The time you were feeling lazy, but decided to go meet friends instead and were glad you did.

Take a moment to re-visit these successes briefly every morning before you start your day, and every evening when you lie down to sleep. Practice thinking of yourself as a person who meets their goals!

Once you begin your lifestyle change, conduct a daily “E-S-P (Effort-Success-Progress)” assessment.

Confidence is not a destination, it’s a process. Continue to support your confidence in your ability to succeed by bringing your attention to the positive, the successes of the day.

You worked out today. Great, sit with that and bask in the satisfaction of a goal met!

You avoided high-sugar, high-calorie foods. Visualize your slimmer, more active self moving through life!

You completed the bedtime skincare routine you used to be too tired to carry out. Imagine your healthy-skinned future self!

Spend some time daily becoming aware of how successful you are becoming in moving towards your goal.

Similar to E-S-P, but different acronym (I-P-R = Immediate Progress Review)

You ate your goal of vegetables today. Notice the absence of the fullness heavy meals cause!

You exercised today. Notice how you felt energetic until the end of the day!

You didn’t procrastinate today. Recognize and savour the progress you made today!

Use an Affirmation(s)

Affirmations were once the the object of mockery, but have been used for centuries in other cultures (in meditation, the practice of a “sankalpa” exactly describes the following exercise Dr. Zinsser includes in his book), and research into “thinking habits” has validated the idea that if a person predisposed to negative thinking practices positive thinking “with effort” consistently, with time they can develop the habit of positive thinking.

An effective affirmation has three considerations. It is:

1. Positive
2. In the present
3. “Felt”

For example, a person wanting to increase their confidence may repeat:

1. “I am confident” (as opposed to “I am not a loser” – the brain does not effectively distinguish between “I am” and I am not” statements)
2. “I AM confident” (as opposed to “I will be confident” at some indeterminate time – I do not know the reason for this, but my own sense is that “you are already enough”, you are only using the affirmation to access what is already present in you)
3. “Felt” – Do simply repeat the words without awareness. Take a moment to feel the (e.g.) confidence you are moving towards. Every person has a setting in which they feel confident: bring your imagination to a context in which you are confident and “feel” this as you repeat your affirmation.

I have always only used affirmations for qualities I have felt I have complete control over (e.g., “I am patient”), but importantly, research supports the use of affirmations for “wishes” as well. Don’t hesitate to use affirmations to increase your confidence in meeting more “nebulous” goals (e.g., “I am healthy”, “I am successful”).

Then: Protecting Your Confidence

As noted above, confidence is a process, not a destination.

Confidence is also not “absence of doubt”. It is a way of responding to doubt.

A batter in a slump needs to ensure a slump is a temporary setback, not the beginning of the end of their career.

Once you are in the routine of believing in yourself, it is important to not allow “failures” to erode your confidence.

An important understanding of “failures” is to recognize that they do not represent the whole of you or your progress. “Failures” are:

1. Temporary. A missed shot is just a missed shot. You are starting over with your next shot. A day of poor eating is a day of poor eating, do better tomorrow.
2. Limited. An unanswered question on an examination is not a failure, continue to the next question and answer that one. Not meditating today does not mean you can’t  meditate tomorrow.
3. Not representative of you or the sum of your efforts. Raising your voice to your children does not mean you are  terrible person or an uncaring parent, calm yourself, apologize and try to be more patient in future. A missed workout doesn’t mean you are now fated to heart disease – go to the gym tomorrow.
4. An opportunity to improve. Were you late for work because you thought the 8 o’clock train was early enough? Take the 7:45 train. Did you eat at McDonald’s because no healthy options are available near your workplace? Pack a healthy lunch moving forward. Identify the lesson, correct the action, move on.

Too many words, Doc

I know.

In a nutshell:

1. To say a glass is half-full is an honest assessment. Don’t ignore your weaknesses, learn from them, but focus on your strengths.
2. Identify successes consistently and bring your attention to them daily.
3. Remind your self of your strengths and intentions daily using affirmations.
4. Understand the limited nature of “failures”, use the lessons they offer, and let them go.
5. Get out there and go for the life you want!

Full disclosure: this isn’t the revelation of a scientific discovery. More me organizing my thoughts after having had a small epiphany of sorts.

Over the years I’ve been asked the question: “How can I live to 100?” more than once (and once, “200”, by a particularly optimistic patient). The conversations that followed typically included questions about various “hacks” (fasting, ketogenic diet, etc.) and trending concepts (measurement of telomere length, autophagy, etc.), and I would attempt to mold the knowledge we have about these practices and ideas into a cohesive plan of action.

The main challenge, at least to my mind (I’m unsure whether patients recognized my struggle), was the nebulous nature of “living longer”.

As a general practice, one has to have a clear view of the “problem” before a clear solution can be created. “Living longer” (than a person would have otherwise) is kind of like “doing better”. Who can disagree with wanting to “do better”, but better than what?

The secret to human longevity resolved!

Last month I was listening to a conversation between a conventional medical doctor who researches longevity and another expert in some related field. He commented, with dismay, that conventional medicine focusses only on prolonging  life once a patient has a chronic disease.

But once a person has a chronic disease, they are typically (at least statistically), already on the road to a shorter life, it’s only a question of how much shorter (to say nothing of the quality of a long, but “disease symptom having” life)!

The bottom line is: the secret to longevity is to not develop a chronic disease!

On the face of it, this is obvious, but it does help (me) by creating a clear objective. While the scientific evidence for strategies for “lengthening life” is limited and not conclusive, there exists a vast, throughly researched body of evidence for preventing chronic disease.

And much of it is consistent with the what is known about the various measurements that are often associated with measuring lifespan (reducing telomere shortening, triggering autophagy, etc.)

Practically, the plan is similar, but now has more “direction”.

What are the practices we know that support longevity (i.e., prevent disease)?

The most important practices will surprise no one, and importantly are very “actionable”:

1. Eat a the appropriate amount of nutritions food
2. Engage in an appropriate amount of exercise
3. Manage your stress
4. Let your body recover with adequate, restful sleep
5. If you are a smoker, stop smoking

(Also important, actionable, but potentially more complex: engage in healthy social relationships).

If it’s that simple, why don’t we all live, disease-free, to 100?

Frankly, because the devil’s in the details!

In my experience, broadly speaking, the two main reasons people don’t successfully change to a more healthful lifestyle are:

1. They don’t (even) understand their goal
2. Too much noise, not enough signal
3. They’re not “ready”, and don’t know how to get to ready

“What are you even trying to do?”

(Similar to me), many people wanting/hoping to live longer do not actually want to live longer in years, they want to improve the quality (which coincidentally  will increase the number) of years they will live. No person dreams of living to 100, but bedridden and in pain beginning at age 50.

Too much noise!

Most persons, by the time they finish their formal education, will have learned how to calculate the angles of a triangle, but will never have been taught, in any meaningful way, what foods, and how much to eat in order to maintain good health.

They won’t know exercise guidelines or how to interpret them.

They won’t have learned any effective stress management strategies.

And they will not understand the value of sleep, or what an appropriate “bedtime” is for an adult (other than “when my show’s over”).

In spite of the volume of information and data available at out fingertips, most people either don’t have the time or the background education to turn the volumes of knowledge into an actionable plan.

That’s where we come in.

They don’t know how to get “ready”.

This has happened to me more times than I can recall over the course of my career: a person with the goal of losing weight makes and appointment and asks me to recommend a “new” diet, because the ones they have tried in the past haven’t worked.

The scientific literature demonstrates that all the “major” diets are effective to some extent (obviously some are “better” than others).

The problem each of these persons is trying to solve is not “finding a better diet”; it’s understanding why they have not been able to be consistent with the dietary changes they’ve attempted in the past. If they don’t understand and change these variables, it doesn’t matter which diet they attempt next. If your foot is a size 12, it doesn’t matter if the shoe you try on is a runner or dress shoe; if it’s a size 8 it won’t fit.

Change is a process. While finding “a good diet” is part of the process, what most persons actually (or, also) need to succeed, is guidance with:

• Fostering the confidence to start the process (sometimes for the umteenth time) with a “success mindset” – planning and expecting success rather than another round of failure
• Cultivating mindfulness around lifestyle so that every evening doesn’t end with the disappointment of “Well, I overate at every meal again today.”
• Creating a “time management” plan to avoid ending every day “Well, I didn’t get to the gym again.”
• Identifying and fostering strategies to be consistent – slowly transforming “new behaviours” into a lifestyle – easy practices, “hobbies” even, that are second nature and not requiring of discipline or sacrifice

We can help with this too.

And obviously, there are a myriad of specialized assessments that are available.

But that’s not what this post is about (but we can help with that too).

Anyway, those are my thoughts, “freestyle”, on this sunny afternoon, on how to increase longevity, and a few obstacles that explain why the simple is, for many, difficult to achieve.

Thanks for reading!