Quarter One Check-In: How a Simple System Transformed My Goals
We often think of time in years, but breaking it down into quarters—just like businesses do—has been one of the most effective strategies I’ve ever adopted. As we approach the end of Quarter One, it’s a perfect time to reflect on progress, realign priorities, and set the tone for the next three months.
The Challenge of Too Many Choices
As an adult navigating personal and professional growth, I’ve often found myself overwhelmed by the sheer number of opportunities available. With technology offering endless options and distractions, it can feel like there’s too much to do and no clear path forward.
Back in 2021, the dance team I joined implemented a quarterly system—each quarter, we worked toward completing a specific project. That structure resonated with me so deeply that I adopted it for my own life, setting clear goals in four-month cycles.
For Q1 of 2025, my focus has been on three key areas:
Health & Well-being – Reducing junk food, prioritizing movement, and staying consistent.
Building My Business – Growing my virtual private practice, My Wellness MD, and stepping into entrepreneurship.
Expanding My Social Presence – Establishing myself as a thought leader in internal medicine and wellness.
Wins & Lessons from Q1
Reflecting on these goals, I can confidently say this quarter has been a success. Here’s how each area has shaped up:
1. Prioritizing My Health
One of my biggest wins has been consistency with exercise. From January 1st to March 13th, I completed at least 40 workouts—an average of exercising every other day. By the end of Q1, I’ll have surpassed that number, which is something I’m incredibly proud of. It’s easy to say we’ll “focus on health,” but tracking my progress in quarterly chunks made it feel attainable.
2. Growing My Business & Impact
Entrepreneurship is a new world for me, but I’ve made major strides. I began publishing articles on LinkedIn to build awareness around My Wellness MD and had five new client calls as a result. Whether I call them patients or clients doesn’t really matter—what matters is that I’m helping people navigate an abstract and often frustrating healthcare system.
One moment that stood out was when a patient told me that something I said changed their habits. That’s the kind of impact that fuels my passion. Additionally, working as a locum physician at Watts Health Center has been deeply rewarding. The people I serve there are real, honest, and remind me why I chose medicine in the first place.
3. Social Media & Thought Leadership
My third goal for Q1 was to grow my social media presence, and I definitely hit my target! One of my posts received over 1 million views—an incredible milestone. Interestingly, it wasn’t a reel where I was speaking but rather a House MD clip that highlighted common-sense medical advice.
This reaffirmed an important lesson: sometimes, tapping into what resonates with people (rather than forcing your own approach) is the key to visibility. Moving forward, I’ll continue experimenting with content that educates and engages.
Structuring Goals: What Works for You?
As I wrap up this quarter, I’m looking ahead with excitement, knowing I have a framework that keeps me focused. But I’m curious—how do you structure your goals?
Do you divide them into personal vs. professional categories?
Do you set monthly, quarterly, or yearly targets?
Do you feel the pressure of a fresh start at the beginning of the month?
If you’re looking for a simple framework for your well-being, I recommend using The House of Well-being:
Foundation: Sleep (everything rests on this!)
Structure & Joints: Exercise (keeps the house strong)
Walls: Nutrition (provides support and protection)
Doors & Windows: Social Connections (allow energy to flow in and out)
Roof: Mental Health & Stress Management (shields and balances everything)
Your Turn: Reflect & Share
We’re wrapping up Q1—how are your goals shaping up? If you haven’t set them yet, it’s not too late to start. Drop a comment below and let me know how you approach goal-setting!
A New Chapter: Redefining Myself Beyond the White Coat
Reflecting on the Journey
As I sit here reflecting, I’m struck by the weight and beauty of the journey that has shaped me into who I am today. It’s been a journey filled with challenges, triumphs, and a realization that has profoundly shifted how I see myself: I am no longer defined solely by the title of "doctor."
Embracing My Identity
I’m Schehrezade—a name woven with stories of resilience, wisdom, and courage. It’s a name that’s been my anchor, especially through some of the darkest chapters of my life. None more so than the harrowing days of the COVID-19 pandemic.
For nine years, I walked hospital halls as a hospitalist, dedicating myself to caring for people at their most vulnerable. I witnessed the fragility of life and the strength of the human spirit. I carried the weight of decisions that felt too heavy, yet also found my deepest sense of purpose in those moments.
Lessons from the Pandemic
The pandemic tested me—and the world—in ways I could have never imagined. It exposed the rawest edges of humanity: fear that clouded decisions and courage that defied odds. In that crucible of uncertainty, I saw humanity’s most heartbreaking flaws and its brightest sparks of compassion.
But through it all, I realized something undeniable: medicine, as much as I loved it, was just one facet of who I am. It didn’t define me—it couldn’t. The experience stripped away the layers of my identity, forcing me to look inward at my core: a woman with a voice, a story, and a calling that extends far beyond the hospital walls.
A Bold Decision
In July 2023, I made the bold and necessary decision to step away from my role as a hospitalist. This wasn’t easy. I’d poured so much of myself into my community at the hospital and of course, the patients—often at the expense of my own well-being. But deep down, I knew I couldn’t keep walking the same path. There was a greater purpose waiting for me—one that demanded I step into the unknown.
Fear vs. Love
The pandemic taught me the most profound lesson: fear suffocates, while love liberates. Fear narrows our world and our potential. Love, on the other hand, expands everything—it invites growth, connection, and transformation. My mission now is to be a force for love and healing, to inspire others to live boldly, not from a place of fear, but from courage and compassion.
A New Purpose
I don’t have a perfectly mapped-out plan for this next chapter, and that excites me. What I do know is that I want to have a deeper impact on humanity—through storytelling, meaningful conversations, and empowering others to embrace their fullest potential.
Redefining Myself
I am no longer just a doctor. I am a storyteller. A healer. A force for change. My name, Schehrezade, carries the legacy of women who shaped the world with their words and their bravery. And now, it’s my turn to step into that lineage and use my voice to create something meaningful.
The Beginning of a New Chapter
This is just the beginning.
Why Doctors Can’t Time Block (and What to Do About It)
Being a doctor often feels like being pulled in a million directions at once. You’re juggling patient care, meetings, charting, and a pile of admin tasks that never seems to shrink. Time blocking—that productivity hack where you assign specific times to specific tasks—sounds amazing in theory, right? But for many of us in medicine, it feels like a fantasy. Here’s why doctors struggle with time blocking and how we can make it work for our unpredictable lives.
Problem 1: Healthcare Is Unpredictable
Emergencies, complicated cases, or even a single delayed patient can completely derail your day. The medical field thrives on unpredictability, and that’s why rigid schedules often fail.
The Fix: Add Buffer Time
Don’t pack your schedule to the brim. Leave room between appointments or at the end of your day for catch-up. This way, when the unexpected happens (and it will), you’ve got breathing room.
Problem 2: We Overcommit—A Lot
Doctors often feel obligated to squeeze in just one more patient, take on another committee, or stay late finishing charts. Overbooking yourself is practically a rite of passage in medicine, but it’s also a recipe for burnout.
The Fix: Prioritize Ruthlessly
Not everything needs your immediate attention. Use tools like the Eisenhower Matrix to figure out what’s urgent and what’s important. Delegate what you can and let go of what isn’t essential. Saying no is an act of self-care.
Problem 3: Nobody Taught Us This Stuff
Medical school trains us to diagnose and treat, but time management? That’s not on the syllabus. Most of us learn the hard way—through stress, missed deadlines, and frustration.
The Fix: Develop Time Management Skills
Treat time management as a skill you need to develop. Read books, watch videos, or hire a coach who works with healthcare professionals. There are also amazing tools out there like Google Calendar, Notion, and Asana that can help you stay organized.
Problem 4: Interruptions Are Constant
Pages, calls, questions from staff—it’s endless. Even when you’re in the middle of something important, interruptions can completely derail your focus.
The Fix: Set Boundaries
Communicate your schedule to your team. Let them know when you’re available and when you’re not. Block off time for deep work and ask for minimal interruptions during those periods. You’ll be surprised how much this helps.
Problem 5: Decision Fatigue and Burnout
By the end of a long day, your brain is fried. Planning your time or sticking to a schedule can feel impossible when you’re running on empty.
The Fix: Plan for Downtime
Yes, you can block time for rest, meals, and even short walks. Recharge so you can show up fully for your work. Try something like the Pomodoro Technique—25 minutes of focus followed by a 5-minute break—to keep your energy steady.
Why It’s Worth It
When you figure out how to make time blocking work for you, it can change everything:
Efficiency: You’ll get more done in less time.
Less Stress: No more juggling everything in your head.
Better Care: A clear mind means better focus on your patients.
Work-Life Balance: Finally, time for yourself and the people you love.
Start Small, Win Big
If time blocking feels daunting, don’t overthink it. Start by blocking just one hour a day for your most important task. See how it feels, adjust as needed, and build from there. The goal isn’t perfection; it’s progress. With practice, you’ll find that time blocking doesn’t just help you survive your schedule—it helps you thrive.
Sleep for Testosterone: The Hidden Link to Men's Health
Did you know that sleep deprivation can significantly impact testosterone levels in men? It's more important than you think, and the effects can vary by age. Let's dive into the fascinating connection between sleep and testosterone and how it affects men's health across different life stages.
The Science Behind Sleep and Testosterone
Research has shown a strong link between sleep duration and testosterone production in men. A groundbreaking study published in the Journal of the American Medical Association found that just one week of sleep restriction to less than five hours per night reduced testosterone levels in young men by 10% to 15%. This decrease is equivalent to aging 10 to 15 years in terms of testosterone production.
Age-Specific Effects
Young Men (20-40 years)
For young men between 20 and 40 years old, the relationship between sleep and testosterone is particularly interesting. Contrary to what you might expect, those who slept 6 or fewer hours per night actually showed higher odds of having elevated testosterone levels compared to those sleeping 7 to 8 hours. This suggests that the body might be compensating for sleep loss in the short term.
Middle-Aged Men (41-64 years)
The story changes for middle-aged men. Those who slept 9 or more hours per night were more likely to have low testosterone levels compared to those sleeping 7 to 8 hours. This highlights the importance of finding the right balance in sleep duration as we age.
The Sleep-Testosterone Cycle
Testosterone production follows a specific pattern throughout the night. The increase in testosterone is sleep-dependent rather than circadian rhythm-dependent and requires at least 3 hours of uninterrupted sleep with normal architecture. This means that sleep quality is just as important as quantity when it comes to testosterone production.
Impact on Health and Well-being
Low testosterone levels resulting from poor sleep can have wide-ranging effects on men's health:
Reduced muscle mass and strength
Decreased bone density
Lower energy levels and fatigue
Reduced libido and sexual function
Poor concentration and mood
Tips for Optimizing Sleep and Testosterone
To maintain healthy testosterone levels, consider the following sleep hygiene practices:
Stick to a consistent sleep schedule: Go to bed and wake up at the same time every day, even on weekends.
Create an optimal sleep environment: Keep your bedroom dark, quiet, and cool (between 60-67°F).
Limit stimulants: Reduce consumption of nicotine, caffeine, and alcohol, especially in the evening.
Avoid screens before bedtime: The blue light from devices can disrupt your sleep cycle.
Exercise regularly: Physical activity can improve sleep quality, but avoid intense workouts close to bedtime.
When to Seek Help
If you're consistently having trouble sleeping or experiencing symptoms of low testosterone, it's important to consult with a healthcare professional. Conditions like sleep apnea can significantly affect both sleep quality and testosterone levels.
Remember, prioritizing sleep is not a sign of weakness – it's a crucial component of overall health and well-being. By understanding the connection between sleep and testosterone, you can take proactive steps to optimize your hormonal health and improve your quality of life.
So, tonight, why not commit to getting those full 7-8 hours of sleep? Your body – and your testosterone levels – will thank you for it.
Intermittent Fasting and the Menstrual Cycle
Intermittent fasting has become a prominent and widely discussed approach in the health and wellness community. It's not a diet in the traditional sense but more of an eating pattern that cycles between periods of eating and fasting. The idea is not so much about what you eat but when you eat it. You're already fasting during sleep, and adding a few hours before or after can have enormous benefits for your health.
Intermittent fasting is the abstinence or limitation of calories for anywhere between 12 to 48 hours with periods of regular food intake and no restrictions. IF triggers something called “the metabolic switch,” where the body's primary source of energy shifts from using glucose to lipids. This article will specifically discuss intermittent fasting and your menstrual cycle. Most importantly, it is absolutely crucial to approach this with mindfulness and flexibility. If you're trying it out, pay attention to how your body responds, and don't hesitate to make adjustments based on your unique needs and experiences.
Understanding the Menstrual Cycle
There are really only two phases to keep track of: bleeding or not bleeding. Bleeding is the most tangible, objective symptom of the cycle, which is why it is universally considered “Day One” of your cycle. It is also the part of your cycle when all your main hormones, estrogen and progesterone, are low. Assuming a cycle lasts 28 days, if you like technical terms, you can interchange bleeding/not bleeding with Follicular (Day 1-13, prepping a follicle for ovulation) and Luteal (Day 15-28, post-ovulation).
As your magnificent, healthy body sheds the inner lining of the womb/uterus, and the blood that would have helped a baby grow starts to flow, it is now gearing up all the hormones needed to release an egg from the follicle. Once ovulation happens, you’ve now entered the Luteal phase.
When you’re not bleeding, your body is preparing to release an egg from your ovary (ovulation) or working to proliferate (thicken) the wall of the uterus to create a home for a fertilized egg. Many other symptoms, like irritability, cravings, and energy levels, can be subjective, so no one defines the cycles based solely on those. Other consistent symptoms, like breast tenderness and egg-white-yolk consistency discharge, often indicate ovulation.
Basics of Intermittent Fasting
Let’s unravel the misconception that intermittent fasting (IF) is a diet—it isn’t. It is a pattern of eating and more of a lifestyle, which I personally love because it leaves room for flexibility.
What is intermittent fasting, and what are some methods? Intermittent fasting is an umbrella term for different eating patterns. The three most common patterns include:
16/8 method: Fasting for 16 hours and eating during an 8-hour window.
5:2 diet: Eating normally for five days and drastically reducing calorie intake for two non-consecutive days.
Eat-stop-eat method: 24-hour fasting once or twice a week.
Some women successfully incorporate intermittent fasting into their routines throughout the menstrual cycle.
Intermittent Fasting and Hormonal Balance
To understand the relationship between IF and hormones, we must consider the hormones involved: insulin, growth hormone, cortisol, norepinephrine, epinephrine, leptin, ghrelin, estrogen, and progesterone.
Intermittent fasting is a fantastic option for creating structure during the hormonal swings of your menstrual cycle. During the first half of your cycle, when all your hormones are low, it’s easier to fast for longer periods. As the days continue toward ovulation—the moment the LH from the pituitary gland in the brain surges, prompting a follicle to release an egg—all the hormones start to surge, and it may support you to fast less than you usually do.
The bare minimum of intermittent fasting recommended, if you choose a time-restricted method, is 13 hours. It is safe to fast for at least 13 hours a day throughout the entire menstrual cycle. Aside from the effects of IF on sex hormones, intermittent fasting has been linked to improved insulin sensitivity, reduce insulin resistance, and support for managing metabolic disorders like PCOS and type 2 diabetes, both of which can impact menstrual regularity.
Benefits of Intermittent Fasting
Intermittent fasting has been shown to have anti-inflammatory effects on the body. It may also benefit brain health by enhancing the production of brain-derived neurotrophic factor (BDNF), a protein that promotes the growth of new nerve cells. Studies show that aging-related loss of BDNF is associated with reduced synaptic plasticity, memory, and learning, as well as an increased risk of cognitive impairment and Alzheimer’s disease.
Potential Risks and Precautions
Fasting causes a type of good stress on the body. How will you know when to stop fasting? Consider stopping your fast if you develop heart palpitations, muscle loss, mood changes, hair loss, or mood swings that affect your immediate quality of life.
Hunger pangs, commonly called hunger pains, occur when your stomach is empty and starts contracting in response to the release of the hunger hormone ghrelin. There is a large difference between hunger pangs and stomach rumbling. Rumbling is a noise caused by the digestive process, often happening when there’s an accumulation of food, liquid, and gas traveling through your intestines.
Intermittent fasting is not generally recommended for pregnant or lactating women, frail older adults, or people with immunodeficiency. Nursing mothers should not fast longer than 13-hour stretches without adequate calories.
Conclusion
Intermittent fasting offers significant potential benefits but requires a mindful and personalized approach, especially for women during their menstrual cycles. Listen to your body, consult professionals if needed, and adjust your fasting routine to suit your unique needs.
Sources:
The House of Longevity: The 5 Pillars of Well-Being
We all crave a balanced, vibrant, and fulfilling life, but how do we actually get there? In my years of practicing medicine and through my research on longevity medicine, I’ve discovered that five core pillars shape our well-being. These pillars aren’t just theoretical ideas—they’re the foundation of living a healthy, thriving life. They’re actually noted by reputable organizations like the WHO. But here's the twist: I want you to think of these pillars in terms of building a house. Why? Because you’ll actually remember them and because just like the structure of a house, your well-being is something you can carefully construct and strengthen over time.
With that in mind, let me introduce you to the mnemonic that will help you remember these five pillars: SENSM.
SENSM: The Blueprint for a Thriving Life
S - Sleep (Foundation)
E - Exercise (Joints/nuts/bolts/hinges)
N - Nutrition (Walls)
S - Social Connection (Windows/doors)
M - Mental Health/Stress Management (Roof)
Just like a house needs a solid foundation, a sturdy frame, and a strong roof to stand tall, your well-being requires these five pillars to hold everything up. Let’s break it down and build your well-being step by step, using the house analogy to guide us.
S - Sleep: The Foundation of Your House
Imagine your house is being built on unstable ground. No matter how beautiful the rest of the structure is, it will eventually crumble. The same is true for your health. Without sleep, everything else falls apart.
Sleep is the foundation of your well-being. It's the most crucial part of your health because without it, your body can’t recover, your mind can’t function, and your emotions will be all over the place. I’ve been there—I spent years thinking I could “push through” on little sleep. But the truth is, you can’t pour from an empty cup. Without the support of good, restful sleep, nothing else will work optimally.
So, how do you build a solid foundation of sleep? Focus on getting quality sleep—7 to 9 hours per night. Establish a bedtime routine. Minimize distractions in your bedroom and make it a peaceful, relaxing place to rest. If needed, ditch caffeine-fueled late nights and prioritize sleep as the foundation of your health. Trust me, this will set everything else in motion.
E - Exercise: The Nuts and Bolts of Your Well-Being
Now that we have a solid foundation, let’s talk about exercise. Think of this as the nuts and bolts that keep your house’s structure intact. Without exercise, your body starts to weaken, much like how a house would crumble without its essential screws, nails, and bolts. Exercise is what keeps everything in working order.
Whether you’re lifting weights, doing yoga, or simply going for a brisk walk, movement is essential for longevity. It strengthens your muscles, supports your heart, and helps your body recover. For me, exercise has been a non-negotiable habit for years—not just for physical health but for mental clarity and emotional resilience. Exercise is my personal longevity drug. It’s the key to feeling energized, both mentally and physically.
Think of exercise like building a framework for your house. It's not just about aesthetics (though you’ll look and feel great) but about ensuring that your house stands tall for the long haul. Get moving, find something you love, and make it part of your daily routine.
N - Nutrition: The Walls That Protect You
Next up, we have nutrition—the walls of your house. These walls don’t just protect you from the outside world; they also provide structure and support for the entire building. Just like your house needs sturdy walls, your body needs the right fuel to function optimally.
When I talk about nutrition, I’m not just referring to the food you eat but also to hydration. We often forget that water is just as important as food, so don’t overlook it. Hydration is key to keeping your body in balance.
What should you eat to build strong walls for your well-being? Focus on whole, nutrient-dense foods—fruits, vegetables, lean proteins, whole grains, and healthy fats. These foods provide your body with the building blocks it needs to repair itself, boost your immune system, and keep your energy levels high. Avoid overly processed, sugary foods that cause inflammation and energy crashes. Just like a house made of weak materials won’t last, your body won’t thrive on poor nutrition.
S - Social Connection: The Doors and Windows of Your House
A house is not a home without doors and windows. They let in light, allow you to connect with the outside world, and create a sense of openness. Similarly, social connection is what connects you to the world and provides a sense of belonging, purpose, and joy.
Whether it's spending time with loved ones, nurturing friendships, or finding your tribe, social connection is key to a happy, fulfilling life. Human beings are wired for connection. When we isolate ourselves or cut ourselves off from others, we risk feeling disconnected, lonely, and depressed.
For me, social connection has been a vital part of maintaining my well-being. Relationships create a supportive environment that helps us navigate life’s challenges. They provide warmth, joy, and a sense of security—just like the doors and windows of a house that invite positivity and light. Prioritize your relationships, seek support when you need it, and make meaningful connections.
M - Mental Health/Stress Management: The Roof Over Your Head
Finally, let’s talk about the roof—the piece that ties everything together and provides protection from the elements. This is your mental health and stress management. Without a stable roof, the entire house is vulnerable to the storm. Likewise, without managing your mental health and stress, you risk feeling overwhelmed, anxious, or burnt out.
Mental health and stress management are crucial for building resilience in your life. Stress is inevitable, but how you handle it is what matters most. Embrace stress-reducing practices like mindfulness, meditation, journaling, and breathing exercises. Limit distractions from toxic people, substances, or the constant bombardment of notifications on your smart device. These threaten to destabilize your roof and damage your mental health.
Create a space for quiet reflection, whether through nature walks, yoga, or disconnecting from the noise of daily life. Just like your roof shields your home from the weather, stress management shields your mind from the chaos of life. It’s about creating a sanctuary for yourself where you can recharge and find balance.
Building a Stronger You
So there you have it—the five pillars of well-being, wrapped up in a structure that’s easy to understand and apply. Think of SENSM as the blueprint for your life: Sleep, Exercise, Nutrition, Social Connection, and Mental Health/Stress Management. These pillars are your foundation, the walls, the nuts and bolts, the doors and windows, and the roof that protect your most precious asset—you.
Building this structure takes time. It takes effort. But every small step you take towards strengthening these pillars adds another layer of resilience to your life.
Remember to be patient with yourself and avoid the distractions that weaken your house. Limit alcohol, avoid toxic environments, and turn off notifications that pull your attention from what truly matters.
You are the architect of your own well-being. Let these pillars guide you in building a life that stands tall, no matter what comes your way.
Take it from me: when you prioritize these five pillars, you create something lasting, beautiful, and truly worth living in. Let’s build together! Schedule an appointment with me to optimize your House of WellBeing.
Unlocking Longevity
Let's face it: we age from the moment we are born. We aren’t trying to defy time or age—we are trying to lengthen our lifespan and healthspan. By the time we reach our 40s or 50s, it’s a whole new ballgame. Instead of growth and production, our bodies begin to shift into maintenance mode. Hormones change, and our cellular functions become less efficient.
Genes vs. Lifestyle: Who's in Control?
We often worry that we will age poorly because our relatives did, believing the “family genes” narrative. However, this concern is overstated. While family history is important, it’s just one piece of the puzzle. The truth is that our lifestyle choices—both good and bad—play a powerful role in how we age. The good news? Aging well is largely within our control. Even if your past choices weren’t ideal, it’s never too late to make a change. Start today, and let the journey to healthy aging begin!
Top Ten Tips for Optimal Well-Being
Eat Less Food and Much Less Sugar: After age 45, your body doesn't require as many calories as it used to. Aging shifts the focus from growth to maintenance. The single most significant change you can make is to eat less. Reducing calorie intake can have a positive impact on health and longevity, improve metabolic function, and ease digestive workload. Be sure to cut back on sugar, which is one of the most damaging substances in your diet and becomes increasingly harmful as we age. Sugar weakens the immune system and increases the risk of visceral adipose tissue buildup, leading to conditions like nonalcoholic fatty liver disease, diabetes, heart disease, and even Alzheimer’s.
Maintain a Healthy Gut: Your gut thrives when you feed it nutritious foods. Chronic inflammation is a significant factor in many age-related diseases. Avoid processed foods and focus on whole, healthy options to support your microbiome.
Prioritize Sleep: Treat your sleep as a priority. Don’t let anything interfere with your rest. Poor sleep affects memory, processing speed, repair and immune functions, and even contributes to wrinkles.
Stay Active with High-Intensity Workouts: Aim for workouts that make you sweat. While walking is beneficial, engaging your cardiovascular system through high-intensity exercise is essential for promoting health and longevity.
Reduce Alcohol Intake: Consider drinking significantly less alcohol or avoiding it altogether.
Cultivate Your Social Circle: Treat socializing as a wellness practice. Build a strong, loving social network over time.
Practice Gratitude: While the term may seem clichéd, practicing gratitude has been shown to positively impact your well-being. It boosts neurotransmitters like dopamine and serotonin, increasing feelings of happiness, generosity, and resilience.
Manage Stress: While a certain amount of stress can be productive, excessive stress accelerates aging. Find a balance to maintain productivity without overwhelming yourself.
Connect with Nature: Just as good sleep, movement, and hydration are crucial for health, spending time in nature helps calm the body and encourage relaxation. Activities like "forest bathing" have been shown to stimulate the immune system.
Cultivate a Youthful Biological Age: Focus on practices that promote a youthful mindset and biological age.
By following these tips, you can take control of your aging process and enhance your overall well-being.
Longevity and Lifestyle Medicine: Key Principles to Living a Longer, Healthier Life
My Journey through Internal Medicine
Early Medical Aspirations
When I decided to become a doctor, I was 18! I went from high school to medical school and committed the next 10 years to becoming a licensed physician. Being with people at the most humbling moments has been one of the greatest honors I've had in my life. When I put on my first white coat (the superhero doctor cape), I was filled with excitement and hope when I put on my first white coat. I knew I could make a difference in people's lives through Medicine.
Recognizing Healthcare Limitations
I practiced traditional medicine for a decade from 2014 to 2024. I diligently treated symptoms and prescribed medications. But something was missing. I noticed a troubling pattern: patients struggled to remember their medications, dosages, and reasons for taking them. Many lacked access to their medical records, whether electronic or paper. It dawned on me that we had strayed from the essence of healthcare - prevention and longevity. My best friend got ill in 2011 and it was then when she shared her questions with me, when I recognised this huge communication gap. I immediately created a shared note in my iPhone and wrote a template of information the way we write history and physical notes and progress notes and she still uses that 14 years later to reference the last imaging, last blood work, changes in medications/dates and why, and to remember who her care team is! None of this stuff is easy, not alone, and definitely not when it's a foreign topic.
Understanding Longevity Medicine
Longevity medicine isn't a new concept; it's always been about living longer, healthier lives. While it's true that our bodies may occasionally falter, we don't have to be passive bystanders in our health journey. We can actively participate in our own WellBeing.
The Six Pillars of Medicine
This realization led me to explore. Medicine is built on six fundamental pillars:
Sleep: Prioritizing quality sleep for full-body restoration.
Exercise: Incorporating regular exercise into our daily routines.
Nutrition: Embracing a whole-food, plant-predominant eating pattern.
Stress Management/Mental Health: Developing techniques to modulate our stress response.
Community/Social Connections: Fostering relationships and social engagement.
Avoidance of Risky Substances: Limiting alcohol intake and avoiding harmful substances.
The Impact
Studies have consistently shown that embracing a healthy lifestyle not only extends life expectancy but also increases active life expectancy without difficulties in daily activities. You can take your supplements, but after you’ve perfected at least 3 of the 6 pillars. Without a rock solid foundation, there is no structure.
Call to Action
Remember, it's never too late to start prioritizing your health. Whether you're in your 50s or beyond, simple interventions can be the key to health and longevity. Regular check-ups, staying physically active, making healthy food choices, getting enough sleep, and managing stress are all crucial steps towards a longer, healthier life.
Final Motivation
As your partner in health, I urge you to take action today. Start by incorporating one of the pillars into your daily routine. Consider beginning with a 10-minute walk each day or adding more plant-based foods to your meals. Small changes can lead to significant improvements in your health and longevity.
Remember, you are not just a bystander in your health journey - you are the hero, the protagonist and the main character. Let's work together to write a story of vibrant health and longevity. Your future self will thank you.
WellBeings, the power to transform your health lies within you. Will you take the first step today?
Practicing Medicine 3.0: My Personalized and Proactive Approach to Longevity Medicine
As a physician deeply inspired by Dr. Peter Attia and his groundbreaking work in longevity medicine and a physician deeply humbled by witnessing thousands of humans during the last decade of life as a retired hospitalist, I’ve chosen to embrace a proactive, preventative, and highly personalized approach to healthcare. My medical practice is built on optimizing Healthspan and extending not just Lifespan. What’s the difference? Lifespan refers to— the length of life — and Healthspan — the quality of life during those years. I am fascinated by the evolving paradigms of Medicine 3.0, where we shift from reactive disease management to proactive health optimization, a model that aligns seamlessly with the technological advancements of Tech 3.0.
Redefining Medicine: From Reactive to Preventative
Traditional medicine, often called Medicine 2.0, primarily focuses on diagnosing and treating disease after it appears. Whilewe have saved countless lives, it’s interesting when viewed through the lens of longevity and quality of life. Medicine 3.0, on the other hand, is about using technology, advanced diagnostic tools, and lifestyle interventions to prevent disease and enhance vitality. There are tough questions that arise in both Medicine 2.0 and 3.0 that evidence does not have the answers to like “how often do i need this test?” or “why did this happen?” or “did they get the right tissue sample during the biopsy?” AND yes — there is a balance and a fine between information providing anxiety and fear-mongering that is crippling and being proactive and preventative to your health. I believe I am a great boundary setter for my patients. My patients trust themselves first and foremost and they trust and choose me to be 50/50 partners for their health.
My passion lies in trust and transparency with Health and WellBeing. Ideally we are identifying potential risks long before they manifest as chronic clinical conditions. It’s an approach that’s not for everyone, as it demands a significant commitment to regular testing, lifestyle changes, and a willingness to invest in long-term health and hearing when too much is too much. But for those who want to take control of their future, it offers incredible opportunities to live better, longer lives.
The Tools of Precision Medicine
In my practice, I recommend several advanced tests and assessments to provide a comprehensive picture of a patient’s health. Here are some of the tools I use:
Annual and Specialized Blood Tests
Lipoprotein(a) (LP(a)) Test: This one-time test determines a person’s genetic risk for cardiovascular disease.
ApoB Levels: A more precise measure of heart disease risk than traditional LDL cholesterol levels.
Oral Glucose Tolerance Test with Insulin Measurements: A sensitive test for detecting pre-diabetes, more effective than hemoglobin A1c.
Complete Blood Count (CBC): To check hemoglobin, white blood cell, red blood cell, and platelet levels.
Comprehensive Metabolic Panel (CMP): To assess liver and kidney function, glucose levels, and electrolytes.
ApoE Genotype Testing: A one-time test to evaluate genetic risk for neurodegenerative diseases like Alzheimer’s.
Additional Markers: Homocysteine, high-sensitivity CRP, oxidized LDL, oxidized lipids, fibrinogen, and estradiol levels.
Imaging and Diagnostics
Liver Ultrasound: To assess for fatty liver disease, a common and preventable condition.
Coronary Calcium Scan: To detect early signs of heart disease.
DEXA Scans: Annual assessments to monitor bone density and muscle mass.
Full-Body MRI: For comprehensive imaging and early detection of abnormalities.
Fitness and Functionality Assessments
One of the most meaningful surveys I learned about with Dr. Peter Attia’s practice at Early Medical is learning someones Centenarian Decathlon checklist. This checklist is a series of questions — a personalized framework — that patients read and check through, to decide what they want to achieve in their last decade of life. We all know we don’t want to be incapacitated or dependent but when we get really specific on what “freedom” or “I want to be healthy” means, the more specific the better it gets! For instance, do you wish to lift a 30-pound child, continue ballroom dancing, or place a suitcase in the overhead bin of an airplane? These goals inform a highly tailored health plan. It is fascinating and highly correlateable to defining what financial freedom means to you.
We also assess functional fitness through:
Core stability exercises. Get up and go exercise.
Grip strength testing.
Concentric and eccentric loading exercises.
Yoga and dynamic neuromuscular stabilization.
These assessments ensure that patients not only live long lives but maintain strength, flexibility, and independence well into their later years.
A Foundation in Lifestyle Medicine
Testing alone is not enough; the foundation of my practice is lifestyle optimization, rooted in the five pillars of well-being:
Sleep: The cornerstone of health, influencing everything from recovery to cognitive performance.
Exercise: The most powerful longevity drug, incorporating strength training, cardio, and mobility work.
Nutrition: A personalized approach, focusing on whole, nutrient-dense foods tailored to the individual.
Social Connection: Fostering meaningful relationships for mental and emotional health.
Mental Health and Stress Management: Building resilience through mindfulness, therapy, and stress reduction strategies.
The Value of Prevention
As a longevity-focused physician, I believe in addressing potential issues before they become full-blown diseases. For example, detecting pre-diabetes with advanced testing allows for intervention years before a diagnosis of type 2 diabetes would occur under traditional methods. Similarly, identifying cardiovascular risk through ApoB or LP(a) testing empowers patients to make proactive changes to mitigate their risk significantly tailored to them rather than vague guidelines.
Inspired by Peter Attia and Medicine 3.0
Much of my approach is inspired by Dr. Peter Attia’s book, Outlive, which delivers such a revolutionary change to Medicine. I’m constantly updating my methods based on the latest evidence and guidelines. By combining advanced diagnostics, personalized care, and lifestyle modifications, I hope to empower my patients to live longer, healthier lives full of vitality and purpose.
If you’re ready to embrace a proactive approach to your health, let’s work together to build your path to longevity. Schedule a free 15 min consultation to determine if we are a fit. Your future self will thank you.
My Journey from the U.S. to Medical School in Islamabad, Pakistan: A Unique Perspective as a Physician
At 18, I made the life-changing decision to leave behind my cushy American life and comfortably family home and move to Islamabad, Pakistan, to attend medical school. As a United States born brat with Pakistani parents, I often told people “I’m Pakistani, from age 1-18 when my parents would quickly say, “nope, you’re American.” I thought I understood what it meant to be Pakistani. I assumed I’d easily blend into the culture. But when I lived in Pakistan for five years, I realized how American I truly was. This journey would open my eyes to some harsh realities of the world, create a new love and fondness in my heart and test my identity, resilience, and adaptability in ways I never anticipated. I remember the “Adapt or Die” sketch I wrote into one of my books.
Cultural Shocks and Adjustments
The first thing that struck me was how differently women in Pakistan carried themselves. I did not realize people could culturally walk differently. I walked with confidence—a trait ingrained in me as a young woman by my mother —many Pakistani women moved with a more conservative demeanor, often hunching slightly and casting their eyes downward. It wasn’t that they lacked confidence; rather, it was a reflection of societal norms deeply rooted in modesty and tradition. I stood out in ways I hadn’t expected, and my demeanor drew attention—not all of it positive. Vendors commonly overcharged me, men spoke to me disrespectfully, and women unsure of how to treat me kept me at an arms length distance.
Language was another hurdle. The books and lectures were predominantly in English but the national language of Pakistan is Urdu, and professors and students often switched to Urdu, mid sentence.
While I’m Pakistani American, I am more Pashtun American: we spoke Pashto and English at home, never Urdu. Pashto, the language of the Pashtun people, is part of my heritage as a 100% Pashtun. Both my parents are from this tribe, which happens to be the largest tribal group in the world, spanning parts of Pakistan and Afghanistan. Yet, in Pakistan, my inability to speak Urdu fluently made me feel like an outsider in my own cultural landscape
Navigating Judgment and Stereotypes
Not speaking Urdu fluently made people assume I was less intelligent. It reminded me of how Americans sometimes treat foreigners with accents—speaking louder instead of slower, as though the accent implied a lack of understanding. Similarly, in Pakistan, my classmates and professors often treated me as though I were incapable simply because I wasn’t fluent in the language. This judgment was isolating and frustrating, especially when I knew I was just as capable, if not more so, than many of my peers.
One particularly humiliating moment came during a break in a biochemistry lecture. I had gone to the bathroom when my teacher, Mrs. S, followed me. She bluntly asked “Why is your skin like that? Are you on drugs?” She asked if I was on drugs because I had acne! How ridiculous! I was 19 years old! It was a shocking and hurtful accusation, one that while I have forgiven her, I wish I could forget. My appearance—with highlights in my hair and a distinctly different style—already made me stand out, but now it felt like a target. Moments like this reminded me of how deeply appearances and preconceived notions shape people's perceptions.
Finding My Tribe
Fitting in with my peers wasn’t easy. There was a trendy group of Pakistani girls in my class, but I couldn’t connect with them. They were into clothing, hair and makeup. I just left highschool where I wore baggy clothes and played basketball. Luckily, I found my best friend Habiba. She, like me, was 100% Pashtun and came from a strong, female-led family. Our shared heritage and values created an instant bond. Habiba’s friendship became my anchor, helping me navigate the challenges of medical school and cultural adaptation.
Reflections on Resilience
Looking back, I still can’t believe I moved to Pakistan as a California girl at 18 years old. There weren’t just cultural differences, there were also political struggles and bombs exploding! One of the restaurants we were driving to had a major bomb blast 5 minutes before we got there! One of my friends’ car blew up in the famous Marriot explosion because we all used to enjoy dining at the Marriot restaurants. I didn’t fully appreciate how much strength and adaptability it required at the time.
My experience in Pakistan taught me more than medicine. It taught me about my own identity, or non-identity, the complexities of cultural belonging, and the strength it takes to follow through with a commitment. I haven’t even touched on the third difficulty which was that my dad died on my second day of medical school… Thats for another post. It was on streets of Islamabad, the cafe called “the hot spot”, and my friends’ and families homes that I learned what real friendship is and how to embrace my dual heritage—both the American confidence and the Pashtun pride—and to carry them with me wherever I go.
The Unique Physician I’ve Become
This diverse and challenging background has shaped me into a physician unlike any other. My journey exposed me to cultural nuances and taught me to approach patients with heightened emotional intelligence (EQ) and empathy. I’ve developed a rare combination of technical expertise and bedside manner, deeply understanding the human condition across cultural divides. In fact several patients have said acknowledged me for my bedside manner and some have even said “Are you a MD therapist?”
As a Pashtun woman raised in America and trained in Pakistan, I’ve walked the tightrope of multiple identities. This has allowed me to connect with people from all walks of life. Whether addressing cultural sensitivities, communicating with patients in multiple languages, or offering compassionate care that goes beyond the clinical, I’ve built my practice around understanding and connection.
Today, as a physician, I’m proud of the resilience and adaptability that my journey demands. My story isn’t just about surviving; it’s about thriving—and bringing the lessons of my diverse experiences to every patient I serve.
If you are looking for a personalized unique approach to your health, look no futher. Schedule a 15 minute consultation with me.
Cholesterol Champ: Mastering the Art of Heart-Healthy Living.
Cholesterol is good for you! We need cholesterol for many reasons: it makes vitamin D and our sex steroid hormones, and it maintains the integrity of our cell membrane. A cell membrane is the thin layer that holds the whole cell in place.
Cholesterol is not a bad word, and to go a step further, I don’t like using the words “good cholesterol for HDL and “bad” cholesterol”l for LDL. HDL and LDL are proteins that carry the cholesterol to and from the heart respectively. Let’s take the judgment out of our body for a second and focus on the important part. It’s cholesterol that matters.
Exercise is the most potent longevity drug. This is a data driven, evidence based 100% honest fact. I stand by the statement very firmly. Many studies show regular exercise increases HDL levels. I’ve been running on a treadmill since medical school in 2004. Exercise! It’s good for your heart, body, and bowels. It’s good for your soul, sleep and everything in between.
Next is food and nutrition. I love junk food. It’s so psychological and it’s totally the American culture! I recommend to psych yourself out on this one. Junk food and processed foods are ridiculously high in saturated and trans fats. Just don’t do it. If your excuse is time, choose m a healthier option, get a sandwich, a chicken burrito bowl, or do something less detrimental than McDonald’s and In-N-Out, and Pizza.
Not all diets are created equally. I love reading the data, especially on nutritionfacts.org. Studies show a diet rich in fruit and vegetables, a plant-based diet, avoiding animal fats, is the best diet for you. If you can’t do that, I don’t blame you; try picking up a Mediterranean diet. You can still eat chicken, beef, and fish and have a normal lifestyle. I think portion control is also worth discussing here. While you might catch me with a jar of Nutella and a spoon it’s rare! Portion control and water intake before eating is key!
Let’s get to the drugs!Correction: I love things that work the way they’re supposed to and it frustrates me as much as you when they don’t work. Of course, side effects exist. So does the risk of being unhealthy when you eat that burger, but let’s talk about drugs.
To make an educated and informed decision regarding medications it’s imperative to get a comprehensive evaluation that may include checking a NMR lipid profile, coronary calcium scan, lipoprotein a levels and apoB protein levels.
If you want to check your general inflammation level, a high sensitivity CRP may help in gathering data. It’s really nonspecific to anything but may give peace of mind and make an educated decisions. I hope this video helps you on your cholesterol and heart health journey. See you soon, book an appointment with me!
Vitamins and Supplements
Hello, WellBeings! Today, let's take a closer look at the often-misunderstood world of vitamins, minerals, and supplements.
Are Supplements Necessary?
Here’s a quick takeaway: if you have a well-balanced, varied diet, investing heavily in supplements may simply lead to very expensive urine. Your body will filter out what it doesn’t need, especially when it comes to water-soluble vitamins. However, supplements do have their place—when used wisely and for specific needs.
The Power of Belief in Health
As a physician, I want to emphasize the incredible influence of your mindset and belief system on your health. Belief can powerfully affect how our bodies respond, whether it's to a supplement, a treatment, or even a spiritual practice like prayer. If you believe something is good for you, it can positively impact your mind and body. Conversely, if you believe something is harmful, your psyche may amplify negative effects. This concept aligns with well-documented phenomena where people display extraordinary strength in emergencies, fueled by adrenaline and belief in their ability to act.
Understanding Vitamin Dosage and Safety
Recently, a friend asked if it was safe to take both MagMind (a magnesium supplement by Jarrow) and Alpha Brain (a nootropic). This is a valid question, as it’s essential to be mindful of interactions and dosages. However, it’s also important to recognize that many people might not need these supplements at all if they are already consuming a balanced diet.
A key aspect of supplement safety lies in understanding the difference between **water-soluble** and **fat-soluble** vitamins. Water-soluble vitamins (like vitamin C and B vitamins) are typically excreted through urine when in excess, so toxicity is less common. **Fat-soluble** vitamins—A, D, E, and K—are stored in the body’s fat tissues and liver, making them more likely to accumulate to toxic levels if overconsumed.
Making Informed Choices
I’m here to support you in making educated choices about supplements that align with your individual health needs. While belief is powerful, it's equally essential to consult with healthcare professionals to avoid unnecessary risks and ensure that any supplements you take are beneficial, not redundant or harmful.
I may not be the right fit for everyone, but for those who resonate with this message, I’m here to help you optimize your health in an informed, balanced way.