Health Resources - Take Control of Your Health Journey

Health optimization doesn't have to be overwhelming. Drawing from both modern science and diverse cultural approaches to wellbeing, these resources translate complex health concepts into practical guidance you can implement regardless of your starting point. The goal isn't perfection but progress – creating sustainable practices that build the physical foundation for a vibrant, purposeful life.

My Approach to Health Optimization

After experiencing my own health transformation and helping loved ones navigate their health journeys, I've developed an approach focused on making complex health information accessible and actionable.

Key principles

  • Data-informed but human-centered – Biomarkers provide valuable feedback, not judgment. They're tools for understanding your body's unique patterns and needs.
  • Prevention over intervention – Small, consistent actions today prevent bigger challenges tomorrow. The four "horsemen" diseases (heart disease, cancer, neurodegenerative disease, and type 2 diabetes) can largely be prevented through lifestyle optimization.
  • Sustainable over extreme – The most effective health practices are ones you can maintain for decades, not weeks. Consistency beats intensity every time.
  • Community over isolation – Health transformation is more successful and sustainable when supported by community and shared accountability.
  • Personalized over prescriptive – There's no one-size-fits-all approach to health. Your optimal path depends on your genetics, history, resources, and circumstances.

Through these resources and personalized guidance, I aim to help you develop a health approach that works for your unique body and life circumstances.

Your Personal Health Manifesto

Creating a clear roadmap is the first step toward health optimization. This template helps you clarify your health priorities, identify key metrics to track, and develop sustainable practices across the core domains of physical wellbeing.

Self-assessment of current health priorities

Identify what areas of health matter most for your unique situation.

Key biomarkers to track

Based on your age and concerns, learn which health metrics provide the most valuable feedback.

Framework for sustainable practices

Build practical approaches to nutrition, movement, sleep, and stress management that fit your life.

Progress tracking and accountability

Tools to monitor your journey and create supportive structures for maintaining momentum.

Understanding Your Health Data

Biomarkers provide valuable feedback about your body's current state and trajectory, but making sense of them doesn't require a medical degree. Here's a simplified guide to the most important numbers to track.

Metabolic Health

  • •Fasting glucose and insulin (insulin resistance markers)
  • •HbA1c (3-month average glucose)
  • •Triglyceride to HDL ratio
  • •HOMA-IR calculation

Cardiovascular Health

  • •ApoB (more predictive than LDL-C)
  • •Lp(a) (genetic risk factor)
  • •hs-CRP (inflammation marker)
  • •Homocysteine

Hormonal Health

  • •Testosterone (free and total)
  • •Estrogen and progesterone (for women)
  • •Thyroid panel (TSH, Free T3, Free T4)
  • •Cortisol patterns

Nutrient Status

  • •Vitamin D
  • •Vitamin B12
  • •Ferritin (iron status)
  • •Magnesium

Remember: These are starting points for understanding your health status, not diagnostic tools. Always work with healthcare providers to interpret results within your complete health context.

Resources for Deeper Learning

While I aim to make health concepts accessible, these trusted sources provide deeper exploration of specific health domains.

Books

  • "Outlive" by Peter Attia, MD
  • "Why We Sleep" by Matthew Walker, PhD
  • "The Circadian Code" by Satchin Panda, PhD
  • "The Energy Paradox" by Steven Gundry, MD

Podcasts

  • The Peter Attia Drive
  • Huberman Lab
  • Found My Fitness with Dr. Rhonda Patrick
  • The Minimalist's Longevity Podcast

Tools & Devices

  • Continuous Glucose Monitors (Levels, Nutrisense)
  • Sleep tracking (Oura Ring, Whoop)
  • HRV monitoring (Elite HRV, Oura Ring)

These resources have informed my approach to health optimization and provide evidence-based insights for those wanting to go deeper.

Looking for more personalized guidance? Book a health strategy call to discuss which resources would be most relevant for your specific situation.

Schedule a call →

Frequently Asked Questions

Where should I start if I'm new to health optimization?

Start with the foundations: consistent sleep schedule, protein-first meals, daily movement, and stress management practices. Before advanced optimization, ensure these basics are solid. Download the Health Manifesto template for a structured approach to these fundamentals.

Do I need to track all these biomarkers?

No. Start with a comprehensive baseline, then focus on metrics relevant to your specific concerns and family history. At minimum, annual tracking of basic metabolic and cardiovascular markers provides valuable feedback on your health trajectory.

Can I improve my health without expensive tests and devices?

Absolutely. While data provides helpful feedback, the most impactful health practices are accessible without costly testing: quality sleep, whole-food nutrition, regular movement, stress management, and strong social connections. Start with these fundamentals before adding more advanced approaches.

How do I know which health information to trust?

Look for approaches backed by both scientific research and practical application. Be wary of anyone claiming to have the single "right" approach for everyone. Trusted health information acknowledges complexity, avoids absolute claims, and recognizes individual variation.

Do I need to make dramatic lifestyle changes all at once?

No, and attempting too much at once often leads to abandoning all changes. Small, consistent improvements compound over time. Focus on one domain (like sleep or nutrition) until new habits become automatic, then build on that foundation.

Get Personalized Guidance

Feeling overwhelmed by health information or unsure where to focus your efforts? Book a complimentary 30-minute health strategy call where we'll clarify your health priorities, identify key metrics worth tracking, and develop a simple starting protocol tailored to your circumstances.

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