The Concierge Doc Podcast with Dr. Jason Littleton, M.D.
The Concierge Doc Podcast is hosted by Dr Jason Littleton, M.D., where he features medical content to make smart lifestyle choices for optimal health, wellness, energy, youthfulness, longevity, balance, and happiness.
The Concierge Doc Podcast with Dr. Jason Littleton, M.D.
The Energy Blueprint: Unlocking Vibrant Health with Dr. Jason Littleton's M.E.D.S. Protocol
Unlock the secrets to a vibrant life with Dr. Jason Littleton's M.E.D.S. protocol, as we dissect the game-changing strategies from his book, "Wellspring: The Energy Secret to Do the Good Life." This episode isn't just another health guide; it's your personal blueprint for revolutionizing your daily routine. Start with the simple yet profound act of movement – a five-minute jog that can ignite your health journey and instill a habit that sticks. Dive into the pivotal role of nutrition, where Dr. Littleton demystifies organic foods and blood sugar stabilization, offering a balanced perspective amidst the noise of diet trends and quick fixes.
Struggling to claim the rest your body craves? Dr. Littleton has your back with his expert insights on cultivating serene sleep havens and quelling those pesky midnight musings through journaling. You'll learn how to transform your bedroom into a peaceful retreat that beckons quality slumber. By the time you've soaked in Dr. Littleton's wisdom on optimizing your meals, hydration, and rest, you'll be equipped with the knowledge and inspiration to embrace a healthier, more energetic life. Tune in and take the first step toward harnessing the power of the M.E.D.S. protocol for long-lasting well-being.
Visit Dr Jason Littleton's website: https://www.jasonmd.com/
Follow Dr Jason Littleton on Instagram and Facebook: https://www.instagram.com/therealdoctorjason/
Watch Dr Jason Littleton on YouTube: https://www.youtube.com/@therealdoctorjason3340
Disclaimer:
Access to the Information and materials contained in this podcast is at your own risk. The information contained is presented for the purpose of educating the consumer on a variety of wellness and health care topics (the “Information”). Nothing contained is intended to be instructional for medical diagnosis or treatment. The Information contained is compiled from a variety of sources. The Information should not be considered complete and not exhaustive and should not be in place of a visit or consultation with your own primary care doctor.
Today we're talking about Move, eat, Drink, sleep. You're gonna love this. All right, this is my hallmark equation to great health Move, eat, drink, sleep. Our meds. You're gonna wanna watch this Tune in. Let's go. Hello everyone, welcome to the Concierge Doc Podcast. I'm your host, dr Jason Littleton, ceo and founder of Littleton Concierge Medicine. Welcome to the podcast.
Speaker 1:Today I'm talking about one of my favorite topics Move, eat, drink, Sleep, meds, my meds protocol and I invented this when I wrote my first book, wellspring, the Energy Secret to Do the Good Life, where I was talking about how you could have great energy by good nutrition and exercise and think through. What I mean by think through is having a plan. It's so important. So, as we talk about this, you know this is just what I have felt as a doctor is a fundamental principles that you can put your health on so that you could have great health. I think there's so many fads out there, so many fads that you know, and so many supplements and look, that's not a bad thing. It's just that most people don't know what to do and sometimes they can get off on a tangent doing all these things and not take care of the essential things, and the essential things are Move, eat, drink, sleep or meds. So let's jump into it. So when I talk about having great health, I have put together this formula so that you can have this as the basis of healthy living. You know, move or the impart of meds, is all about moving your body right, making sure you're getting good cardiovascular health, making sure that you're building muscle. It's so important. So many people are sedentary, so many people want to play on their phones, watch TV and not get outside and be active. It's so important to Move and I have found that if you're not in the habit of moving, you know, if you're not in the habit of exercising, you want to start small. I have a playoff my name Little 10. Little changes make a ton of difference.
Speaker 1:So when I talk about Move, a lot of times when I'm talking to clients, I'm talking to them about, you know, get up for five minutes three times a week, that's it. And go jogging, go for a run, get that heart rate up. It's so important because when you do this now, you're doing something to get in the routine, to build a routine to change your numbers. And when I'm talking about numbers, I'm talking about blood pressure, cholesterol, blood sugar, weight, the numbers that a lot of times we are so concerned about, and these are important. So the reason I tell people just go for a jog five minutes three times a week, because that's palatable, that's something that people can do.
Speaker 1:It's an unexcused way to get started and a lot of times when I say that people are like, hey, I can do 30 minutes. No, no, no, I don't want you to do 30 minutes, I want you to do five minutes and do it three times a week. That's only 15 minutes. A lot of times people say that they can do more is because they can do more. It's just that they can't reproduce it day two, day three, week two, week three, month one month two month three, and so on and so forth.
Speaker 1:So I want people to build that Muscle of routine into their life so that they can sustain change, and change comes from consistency, and so that's why we talk about, you know, five minutes three times a week, and that's where I like to start with move, because you know to make change, you want to get your heart rate Between 50%, your resting heart rate to about 80%. So the idea of what that is is, if you're resting, heart rate is 66. Half of that is 3333. Plus 66 is 99. So when you're exercising you want to, at least if your heart rate is 66, get your heart rate above 99 for starters, to get pumping and to break a sweat and to get in that routine, to get in that habit. To start changing numbers is so important. So I just like to start off with that.
Speaker 1:As far as the end part, move and a lot of the exercises I like to tell people are recommended. People are doing things like anti gravity, things like swimming or, you know, stationary bike. Stationary bike is something that you could do inside while you're watching TV, you know, and you can get your heart going and it doesn't matter if it's snowing outside, if it's raining outside, that's something that you can do. And if you have bad knees, woke, good, that's anti, it's anti gravity exercise where you're seated in your pedaling and that's something that you can do to get that cardiovascular exercise. So that's, it's my none excuse, excuse buster exercise, so to speak.
Speaker 1:So another thing is when, when we talk about that accurate a movie, drink, sleep the other part is eat broad strokes of. When I talk about eating, obviously we all know we need to eat, but I think it's so important to eat organic right, especially like when you we talk about fruits that have like a thin skin or a thin layer. You want to make sure that that's organic, versus something like, maybe like a banana or orange that has a rhyme or something that you have to peel, that's, you know, less susceptible or exposed to like insecticides, pesticides, things like that. But you want to have, you want to eat organic and you want to eat for energy so that you can nourish your body. I like to have people eat Breakfast, lunch and dinner and then a snack in between breakfast, lunch, lunch and dinner and dinner and bedtime to keep their blood sugar even killed. Now, that's one way to look at it. Another way is people heard the keto diet and that's a whole nother way, where you're going high on fat, moderate protein and low carbs, and that's awesome way to you know what's right for you.
Speaker 1:You have to sit down, talk with your doctor, and a lot of times when I'm working with patients, I'm looking at what type of medical conditions they have, what their age is, what their activities are. Are they an athlete? Are they eating the loose weight? Are they eating for energy? Are they eating for a sport. All these things factor in and that's why you know this is just broad advice. You want to talk with your doctor to find out what's right with you and if you're my patient, you want to talk with me so I can work with you to find out what's right for you.
Speaker 1:So, as we move on, the D in meds is for drinking or hydration. Now, I'm not an advocate for alcohol and I don't recommend that people drink a bunch of sodas. I want people to drink things like water, electrolyte water drank some sort of electrolyte solution so that they can stay hydrated. Water follows, so water is falling, that sodium, potassium and chloride that's in the electrolyte beverage. So when you drink that it helps keep you hydrated because those electrolytes get into that inner vascular space and within the blood vessels, so to speak, and it helps retain water. So people who have low blood pressure okay, can increase their blood pressure by drinking the electrolyte solution. That's one of the ways to stay hydrated more. I think that other things I like lemon water. I think that fruit juices freshly squeezed are important. These things can really nourish your body and make a difference.
Speaker 1:You know, let's do less caffeine. I know a lot of people like coffee. I like coffee, but sometimes we can drink too much coffee, like you know. People start talking about two, three, four, five cups of coffee. And if you have problems sleeping and we're gonna get into that you know that caffeine can stay in your blood 10 to 12 hours. And so if you are drinking coffee at 10 in the morning, 11 in the morning, noon, you know reflexively 10, 12 hours later. We're talking about 10 pm, 11 pm, midnight, and if you're having problems sleeping, some of that caffeine's still in your system. So that's why we wanna reduce the amount of caffeine, whether it's in soda or coffee. You wanna have that before 10 am so that you can get a good night's sleep. And that's a good segue into the last part, sleep S movie drink, sleep. You know sleep is so important because that's when we repair, that's when our bodies repair. So when we sleep, what we wanna do is set up our bedroom like a spa. I wrote about this in my book, the Energy Secrets to the Good Life, and in my second edition, energize. Again, I talk about make your bedroom like a spa so that you can get good sleep.
Speaker 1:A lot of people have trouble at sleep because they have trouble with racing thoughts, and so one of the things that I like to remedy that with is you get a pen and paper out and journalize and put, try to put an answer to some of those question marks in your racing thoughts that you have, because the mind will start to work as you know, it will accept that, hey, you know, we've got a construct going, we got a possible answer to some of these questions that are racing in our minds because we're starting to work on a solution and that will give you peace of mind so you can get sleep. That's one of the things that can give you peace of mind by starting working the solution. Other things are you know, look, sometimes we can get so used to having the TV in our room that the fact that it's in our room creates that thought of I wonder what's on this show or that show. I wonder what's on our favorite streaming system and that can keep us from relaxing, and it just increases that brainwave activity instead of when we need to calm down. We're thinking about I wonder if this is on.
Speaker 1:If that is on, you know, when you go and get a massage, usually some type of nice music that relaxes you is on. The lights are dimmed low, there's not a TV in that. You know. Massage room they have it, so you can relax.
Speaker 1:When you walk in, you are, you know, you enter a room where you just wanna relax and exhale, and that's how you have to make your bedroom. Your bedroom should be a place, a sanctuary, so to speak, that when you walk in, you just feel like you know, exhaling the weights off, and that's the beginning of getting good sleep, because that's the beginning of good relaxation. So I just I wanna end with that movie Drink, sleep. These are some broad tips that I wanna give you, and I wrote, more obviously, my book Energize Again, and we're gonna dig deeper into this because this is a good platform to have good health Move, eat, drink, sleep and I'm so excited to bring this to you. I want you guys to follow me on my handles Facebook, instagram, subscribe to my podcast. Hey, subscribe, like it, share it. Let's go. Here we go.
