A Note from Miguel: We're tracking habits

We're into September - How are you doing?

Does it feel like the rug just got swept from beneath you?

If not - KUDOS TO YOU. For some of us, it does.

Routines are changing. Vacations are over. Sunlight exposure is less. Kids need chauffeurs. It's not easy.

Showing up for ourselves every single day is one of the hardest and most important things that we can do, but often we fall short. We each have our own unique story, our own unique struggles, our own goals, but laying the foundation with habits that set us up for success are what determines our next back bad day, the next change in routine, or how we age.

I finished a book called Atomic Habits by James Clear as we rang in the new year and I strongly encourage you to read it or listen to it on audiobook if you haven't already. I'm going back to it on audiobook this time.

Simply put - it's about creating the space to show up for yourself consistently, whatever that means for you, and how to make it easy to do so.

If you're into those types of soul searching books, it's highly suggested.

If you're interested in improving your mood, it's highly suggested.

If you're interested in improving your fitness, it's highly suggested.

If you're interested in improving your health, it's highly suggested.

If your'e not into books, it's highly suggested anyway. You might find yourself wanting more books after this one.

If you've already read it, I suggest re-reading it.

There's a reason I'm going back to it on audiobook. It's something I feel like I could listen to at different points in my life and the book could have completely different meaning. That's a powerful tool. I will always recommend it to my patients no matter what they're coming to see me for.

Habits have a compounding effect. A "good" habit can make us feel great and live a long healthy life, while a bad habit can be detrimental on multiple fronts.

During our first visit we spent a lot of time reviewing your past medical history, symptoms, and goals.

Every patient came in with a different goal:

-to check labs

-to continue hormone treatment

-to feel better

-lifestyle support/coaching

-because they wanted to be nice and support my practice (I appreciate you)

What I've heard:

-loss of motivation

-fatigue

-vaginal dryness/irritation

-erectile/performance concerns

-breast tenderness

-decreased muscle tone

-bloating

-weight gain

-irritability

-PMDD (formerly known as PMS)

-hair loss

-loss or complete absence of libido

-anxiety

-depression

-"I don't feel like myself"

-night sweats

-hot flashes

We've talked, we've checked labs, and now the follow-up....

During our second visit, we'll be discussing the pillars of health.

Some of the major pillars include:

SLEEP and RECOVERY

NUTRITION

PHYSICAL ACTIVITY

STRESS MANAGEMENT

While some concerns can be influenced using hormone therapy, certain medications, or supplements, without a core foundation in the pillars of health, the structure will remain unstable and the desired outcome will not be achieved.

We may have already talked about this during our initial visit, but we'll be going into depth about the power tracking tools/apps and electronic wearables during our first follow-up visit. Labs and blood work can monitor physical health, but the major pillars of health can be measured and assessed using technology, for the most part.

This is where habits come in.

I wholeheartedly believe in the power of using modern technology to gain insight into our habits which influence/impact our health, mind, and bodies.

I approach this topic with a "you don't know what you don't know" attitude because our bodies, diets, and routines are constantly changing.

If you're enrolled in a membership I'm going to ask you to get really good at tracking one thing consistently based on your goal and plan:

-Nutrition

-Sleep

-Sex/libido

-Exercise/physical activity

-Meditation

-Menstrual cycle (applicable to all females - sorry) - get a head start and download the FEMM app.

-HRV

-Mood

-Whatever that thing might be for you that you may benefit from tracking

We've got a baseline set of labs, symptoms, health status. A starting point. From this point forward you'll have support and we'll track habits/activities that impact your health status.

Tracking and overall change and easily become overwhelming, so we're tracking just one habit at a time. Sometimes simply tracking without making an attempt to change a thing influences the decisions we ultimately make.

Every day is a starting point. With consistency, dedication, and effort we should start to see things shift in the right direction.

Change is not easy.

Let me re-phrase that - SUSTAINABLE change is not easy.

One habit is built on another.