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written by Dr. Kevin Purcell, D.C.
Do you have an idea of personal health markers and how they might change if you stopped or started living healthfully? Do you have an idea of what it would take to influence health and longevity through diet and exercise?
I am going to share two case studies with you. They are my own. I am going to tell on myself so that you can see what can happen to a normal guy.
I hope (!) I light a fire under you; big enough that you start to move your own needle toward your relative, optimal health. You can change your world as you know it. Re-read that; it is not hyperbole.
I have been my own crucible and I have the laboratory data and two case studies to back me up.
Case study 1: In 1998, I saw an Internist who told me I was probably going to have a massive heart attack in five to six years. My blood pressure was very high and cholesterol totals were near 300. I drank, a lot. Body fat was high. I was forty three years old. My dad had passed at age 49 from heart attack.
It scared me. I couldn’t run a mile and paused at the top of stairs to catch my breath.
So, from 1999 to 2009 I ate in a very clean way (more on that in a later article; in short removed sugars and simple carbohydrates, increased protein and good fats, removed trans fats and hydrogenated oils, sourced complex carbs via veggies and less starchy fruit. Essentially an anti-cancer anti-diabetes nutritional plan). I exercised most days, more than most; but 30-60min most days is enough for most to achieve relative superior health. My blood pressure dropped to all-time lows and my total cholesterol numbers were near 150. In one year, at 6’ 3” I went from 230lbs to 190lbs and about 7% body fat. I was very healthy. Then I went to work on my fitness. Health first.
For me, after a decade of superior health and racing twenty Ironman triathlons (2.4 mile swim, 112 mile bike, 26.2
mile run) it was difficult to remember what it would be like if I re-lost my health.
What would happen if I took my foot off the gas pedal; would the momentum I had forged for over a decade slip – or even crumble?
The answer is yes; if we adopt a less healthy lifestyle our body will quickly become less healthy and maybe down right unhealthy. I got a first-hand lesson that could have ended badly. Let me explain.
Case study 2:
In January 2010 I had a nasty eye injury from walking into the top of my Christmas tree as it was recycled. I could not train and wore a patch. The injuries to the cornea were slow to heal. About this time my mother had a series of strokes. On top of this I was dealing with a cervical spine disc and stenosis causing significant cervical nerve and arm pain.
So I was in a lot of pain, under stress and not training. I didn’t watch what I put in my mouth. In two years I put on 35 pounds, my blood pressure went from 110 over 65 to 165 over 110. My total cholesterol went from 150 to 285.
At the end of June 2012 my neck was feeling better and other issues had settled some. Phew! I asked my physician to order a stress echocardiogram to check my heart health and a couple ultrasounds to screen for coronary artery disease. I went to the tests a little nervous about what I might find.
I was wired, put on the treadmill and asked to walk on an increasing incline. The goal was to get heart rate up near max, jump off and do an ultrasound. The heart is monitored electronically and the heart valves, ejection rates, etc. were viewed under duress. During the test I couldn’t get my heart rate up over 157 due to fitness constraints. Not that long before I had hit a HR of 186 on the bike! Ooph!
The test results were fine: a healthy heart. But I was low on fitness, worn out and with a dangerous blood pressure and blood chemistry.
I left the hospital alarmed. How the heck did I regress so far so fast? That day I vowed to change everything (again); from what went into my mouth, to my attitude, interests, sleep patterns (early to bed early to rise) and exercise. I started with easy daily 20-30 minute flat bike rides; daily trips to the gym to lift weights and some short run/walks (say 1min walk and 1min run).
I was 100% focused on my health and fitness again for six months, June 2012 through December 2012. I lost the 35 pounds, my blood pressure went back to 110 over 65 and cholesterol went back down to near 150, all through nutrition and exercise. Recall, we tend to over estimate what we can do in 3 weeks and underestimate what we can do in three years! Be patient and smart. Consider a mentor.
If you have gotten this far, here is the take home point ….
I am now 59 years old. There isn’t anything in my life that hasn’t improved as I reclaimed my health and broke out of my own prison (twice); from blood chemistry, to blood pressure; from sleeping to energy; from sex to attitude to markers for longevity, my appearance and the comfort from the way my clothes fit, to the value I bring to others in my community(s). All by focusing on my health, not performance. Everything else follows relative health.
Interestingly, the health of my two adult daughters and wife improved. I didn’t say a word to them about their lifestyles; I just announced how mine would change. They watched and said “I can do that too.” And they have.
Nothing is guaranteed — least of all our health — but we do have significant input that helps determine the chances of longevity and quality of life, let alone performance. When things don’t go your way, correct what you can by focusing on what is within your control.
Do it for yourself, for your family and those you touch through your circle of influence. And when life gets challenging and even hurts, resist the temptation to loosen your grip on health. As DrE reminded me recently “You must take care of yourself if you are tasked with taking care of others.”
Most of us here understand that assisting others is what this life is for. It is our purpose.
Remember, everybody’s life gets challenging and everybody hurts.
Cheers!
Dr. Kevin Purcell is also known as KP here at TMV. Dr Purcell, D.C., works with long course triathletes; from elite to those new to endurance sport. Coach KP has guided dozens of athletes to qualification to the Ironman World Championships in Kona. He is certified in Active Release Technique (ART). Coach KP retired from competition in 2006.
Dr. Kevin Purcell, DC. Dedicated to serving others …