Make the single most impactful dietary change by eliminating or drastically reducing ultra-processed foods, which are linked to increased all-cause mortality and inflammation, naturally leading to healthier eating.
Begin your dietary shift by planning and consistently eating three simple meals (breakfast, lunch, dinner) made with only 2-4 whole ingredients, then gradually expand your repertoire of healthy, home-cooked options.
Take control of your nutrition by cooking at home with whole, natural, and ideally organic ingredients, as this is a game-changer for overall health compared to consuming commercially prepared foods.
Counteract the detrimental effects of sitting for more than four hours by taking an ’exercise snack’ every 45 minutes, moving for 3-5 minutes (e.g., walking, air squats, light weights), as gym workouts alone don’t negate prolonged sitting.
Ask your doctor to check your highly sensitive C-reactive protein (HSCRP) levels quarterly or semi-annually, as this simple blood test is a key indicator of inflammation, often originating in the gut.
Prevent systemic inflammation and reduce the risk of diseases like Alzheimer’s and heart disease by flossing regularly and visiting your dentist at least every six months.
Be mindful of and actively reduce your exposure to man-made toxins present in air, water, food, and skin products, as toxin buildup is a critical, often overlooked, pillar of health.
Actively work to manage chronic stress and address any hormonal dysregulation, as high cortisol levels and hormonal imbalances predispose you to diseases like Alzheimer’s and accelerate aging.
Protect your brain health by avoiding sports and activities that involve repeated head trauma, especially during childhood and adolescence, as this significantly increases the risk of dementia later in life.
Understand that making small, consistent 1% improvements daily or weekly in one health area (e.g., steps, sleep, HRV) accumulates into massive positive changes over time.
Leverage affordable wearables (e.g., Fitbit, Oura Ring, Whoop) to track key health metrics like daily steps, Heart Rate Variability (HRV), and sleep scores, empowering you to monitor and improve your health.
Challenge the belief that you are destined for diseases like Alzheimer’s due to genetics, as lifestyle changes offer a very high chance of prevention, even with genetic susceptibility.
Prioritize the 20% of health actions that yield 80% of the results, avoiding ‘paralysis by over-analysis’ from overwhelming information and ensuring foundational habits are solid before exploring advanced biohacking.
Integrate more walking into your day, such as walking during meetings or after every meal, to improve overall health and significantly reduce blood glucose levels.
Consider incorporating AG1, a daily health drink with five tested strains of gut bacteria, into your routine to support digestion and enrich your gut microbiome.
Download the free PDF guide from drshah.com/biomarker to learn about 10 essential biomarkers to track, along with their normal ranges and significance for your health.