As a physician, I constantly have to vet new drugs, treatments, and research studies. It’s overwhelming so I need a method to sift the wheat from the chaff.
Chances are that you come across new health advice every week. And unless you have a solid method it’s easy to get overwhelmed, wondering, "Am I doing enough?”
One of my Health Coaching clients has been chasing his low muscle mass. He has jumped from protein supplementation to creatine to testosterone to herbal supplements and now getting deeper body composition testing done. But he has ignored the basics for the new.
Welcome to the Physician-Led Health Coaching weekly newsletter. I’m Dr. Ashori, a board-certified physician & health coach. I help people fix brain fog, fatigue, and stubborn weight before they turn into real disease.
1. Each Health Choice Has a Cost
Each clinical decision I make is a tradeoff for my patient. If I start a lipid lowering drug then I’m giving up another potential strategy. That’s because our attention and choice architecture is a finite resource.
Individually reasonable advice can become collectively overwhelming. Protein powder, supplements, and mouth taping may leave you no time to stretch, lift, and enjoy your free time.
2. What’s the Main Goal of All This Effort
It’s easy to get confused about your main goal. As a physician, when I read a new research paper or learn about a new drug I want to know one thing: will my patient enjoy better overall health?
What is it that you’re after when you are making a health choice? Chances are you want more energy to do the things you love, feel comfortable in your body, feel like you can move your body the way you want, and enjoy travel and loved ones.
You don’t want a lower blood pressure, you want to not have a heart attack or stroke. You don’t want to take a drug that lowers your blood sugar, you want to avoid the complications of diabetes.
3. How I Help My Patients Simplify
First, you must know what needs your attention the most. Your focus, energy, and attention are in short supply.
If you already have good habits, recognize them. Celebrate them. In fact, double down on them.
If there’s a habit that you absolutely must start, figure out how to make it easier. Don’t look for something to replace it, figure out the minimum effective dose of this necessary habit.
Take my client from earlier: he needs to trim excess calories, prioritize fiber and protein, and lift heavy. That’s it.
4. Shorten Your List
In medicine we know that 10% of treatments drive 90% of health benefits. It’s almost never the gallbladder removal or antibiotics for the sinuses, but it’s the surgical graft for the aortic dissection and the IV antibiotics for sepsis.
90% of your long-term vitality comes from the boring 10%: sleep, real food, and lifting weights, not the exotic 90% like cold plunges, red light panels, and peptide stacks.
Which of your health routines drains you more than it benefits?
The Friction Test:
Before adding any new routine, ask, “Does this measurably reduce my risk for the big five, heart attack, stroke, diabetes, cancer, and dementia, or is it just noise?”
If it doesn’t move the needle on those killers the way sleep, real food, and lifting do, it doesn’t belong on your list until your foundation is bulletproof.
If this is exactly what you’ve had trouble figuring out, consider booking a coaching call with me. We’ll spend 1 hour to figure out your next 90-day strategy.
What to prioritize
How to know what’s important
Identify the distractors
Create a plan that you can stick with
Disclaimer:
Dr. Mohammad Ashori is a U.S.-trained family medicine physician. The content shared here is for education and general guidance. It is not personal medical advice, diagnosis, or treatment, and it does not create a doctor-patient relationship. Humans are complicated and your personal details matter. Your healthcare team is your best resource before making medical decisions, changing medications, or managing symptoms. This information is to help you add more depth to those conversations.
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