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Staying Young and Healthy (3/3)

Updated: Jun 16


There is no substitute for good sleep. Period.

  • Pay attention to your sleep hygiene:

  • Keep your room dark and cool

  • Do not overexcite before going to bed

  • No electronics in bed (TV, Computer, Phone)

  • Sleep 7 to 9 hours every night

  • Keep a routine

If you’re having trouble falling or staying asleep, ask for help. Basics like a sleep study (do you snore?) need to be considered. Avoid stimulants (Coffee) or alcohol. Avoid habit-forming medications. Consider adrenal fatigue/Cortisol levels as a reason for poor sleep. There are good supplements that are not habit forming that will help get you into a normal sleep routine.

Read: 10 Reasons Why Sleeping Will Make You Live Longer

Poor sleep may lead to poor work performance, cause accidents, cause poor libido or sexual performance, weight gain, hypertension and diabetes among other health issues.


Exercise will improve stamina, energy, sleep and will make your bones and muscles stronger. Following a well thought out exercise program or better yet, using a well-qualified trainer will help you get to your weight and health goals faster and safely. But before you start, we suggest getting your nutrition diet and hormones in order, then and only then, you will be able to reap the benefits of exercise.

It is very common among our patients to have had months or years of increased stress at home or work. Cortisol is the hormone most affected with stress, and chronic stress will lead to its abnormal production. Cortisol imbalance can make you tired, sleepy after lunch, get aches and pains, decreased stamina and concentration, etc. Of course, this means that you will not have the desire or energy to exercise. On top of that, abnormal cortisol levels will get you to crave carbs and salt AND will lead to deposition of excess fat in your trunk (belly, love handles, chest, shoulders, underarms). So how do you make a change? Sheer willpower! Have your tried this? If lucky, it lasted for a few weeks. So, what then? Well, start with balancing your nutrition (measuring and replacing micronutrients), fixing the diet (this may take up to 12 weeks), and balancing male hormones.

Read: Staying Young and Healthy (1/3)

Read: Staying Young and Healthy (2/3)

The majority of patients will get a decent start on their wellness with these few steps and will regain their stamina to exercise. We should be looking forward to exercise, NOT dreading the time we have it scheduled or looking for excuses not to show up.


Learn about basics and beyond to get you to achieve your goals. There is a lot of misinformation out there, be careful to read only from reputable sources and listen to professionals with an interest on these topics that stay up to date on current research and recommendations.

Select a provider team that will pay attention to these goals and help you get there. Experience in this area coupled with a functional medicine background may be the right combination needed. Once a health care professional is selected and recommendations are given, keep your strategy and routine honest and consistent. Remember that starting the wrong regimen or frequently changing it before you can accumulate any gains will sabotage your results.

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