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The TREND Framework for Healthy Aging & Wellbeing · Doctor Turned Health Coach

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  Welcome to Dr. Ashori.com. My name is Dr. Ashori, family medicine physician turned health coach.
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  Today's topic is going to be about the trend framework that I use in my health coaching.
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  So trend stands for testing, relationships, exercise, nutrition, and downtime.
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  Now there's so many different of these frameworks and concepts, But the importance,
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  the reason these things are valuable is because when you have a framework,
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  it's much easier to communicate it to your client, and they have an understanding
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  of how you function, how you work, how you think.
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  Over time, this framework becomes sort of ingrained, and it's something that
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  I've found my patients gravitate towards.
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  There's probably no right framework and a wrong framework. Instead,
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  a framework is used to sort of summarize a concept, a more complicated concept,
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  into something that's a little bit more actionable.
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  It's something more digestible.
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  So my framework, the way I came up with it is I looked at most of the other
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  frameworks out there that resonated with me.
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  So when you look at functional medicine,
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  integrative medicine, when you look at preventative medicine, lifestyle medicine,
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  nutritional medicine, there are all these different fields that are heavily
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  focused on kind of the lifestyles, the things that we do as a patient,
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  the things that we do for ourselves,
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  our perspective on life, our emotional, mental well-being, right?
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  And how that translates into our overall health.
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  So I looked at that, and I grabbed a few things that I thought they all had
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  in common, and I focused the majority of my efforts on trying to optimize those.
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  So when it came to supplements or very specific prescription medications, yes,
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  some concepts, some frameworks have those in there as well, but I find them
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  to be fifth-order, sixth-order actions, not what's really going to move the needle.
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  Of course, it's important for every one of my coaching clients to understand
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  that first and foremost, I'm a family medicine doctor.
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  I approach things from an evidence-based clinical perspective. I believe in research.
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  I believe in high-quality, good clinical research.
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  And based on that, we come up with a hypothesis and we say certain things are
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  probable or unlikely or possible.
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  There is no right, there is no wrong. For each one of my patients, it's very different.
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  One of my patients is an absolute no when it comes to a statin,
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  but is an absolute yes when it comes to an antibiotic.
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  Each one of us is unique. We have our own fears, we have our own doubts,
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  and we have our own beliefs.
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  And that's what matters. That's what I do as a health coach. I try to discover that.
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  In this trend framework, T stands for testing, because pretty much everything
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  that we do, we have to come up with some sort of a test to see if it is working,
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  not working, if it's causing problems or not causing problems.
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  Now, non-biomarker testing might be every time I eat apples, I get bloated.
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  Every time I have dairy, I break out, I get acne. Okay, that's pretty good.
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  That's non-biomarker-based testing that we can do on ourselves.
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  But then maybe more advanced testing would be something like a blood test.
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  We can measure inflammatory markers like CRP, ESR.
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  We can check cholesterol levels like ApoB and HDL triglyceride ratios, LP little a.
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  We can do blood pressure readings like 24-hour ambulatory blood pressure.
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  We can do VO2 max. We can do DEXA scans. We can do whole body MRIs.
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  Lots of stuff that's out there.
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  Of course, some of it is more evidence-based. Some of it is less evidence-based.
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  What each and every one of my patients deserve is to know what that information
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  really is. Has this really been shown to be effective?
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  If it hasn't, I may not be interested in doing it, or I'm willing to take the
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  risk because I really don't want disease X, let's say.
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  T is for testing. That's the way we test. Everything we do, we go back to testing
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  to see if what we're doing works or doesn't work.
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  When somebody is adamant about keto being very effective, we check their biomarkers.
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  Is keto, is this ketogenic diet?
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  First of all, is it ketogenic? So we check their lactate levels.
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  Is it effective? We check their biomarker levels. If it's not effective, great.
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  We can modify it. We can adjust it. We can switch to something else.
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  But we don't have to worry about the big claims on social media that keto will X, Y, Z.
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  We can follow the biomarkers. We have great data on how effective,
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  how accurate biomarkers are.
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  R in trend stands for relationships. We have a relationship with ourselves.
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  We have a relationship with our loved ones, with friends, with people around
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  us, with our society, community.
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  And we have a relationship with the environment. Yeah, absolutely.
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  Relationships are everywhere and those relationships need
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  to be nurtured because they are protective and they
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  in many ways help us grow over time and our
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  perspectives as they change can mature through these relationships e
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  stands for exercise any kind
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  of movement activity differentiating aerobic exercise versus resistance training
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  and also making sense of all the information that's out there in popular media
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  that you need to run a certain amount of miles every week or lift a bunch of
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  weights and your muscle mass is so important.
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  Well, the good news is if it's evidence-based, we have the data and we know
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  things like, hey, if you're just walking, that's fantastic.
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  You're already getting 80% of the results. Now, if you want the extra 10% to
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  go to 90% of results, yes, you probably have to do some higher intensity training.
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  Yes, you have to do some zone two training, which is considered lower zone aerobic exercise.
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  And if you want that extra last bit of 10% gain, you're probably going to have
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  to do a good amount of resistance training.
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  N in TREND stands for nutrition. That's what we eat, what we put into our body, what fuels us.
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  We can dissect things like, all ultra processed foods are bad.
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  Probably not. But if you're getting well past 20% of your daily calories from
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  ultra-processed foods, eventually you might develop some problems.
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  Maybe you'll hurt the lining of the gut and develop diverticulosis.
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  Maybe you'll create inflammation in the joint and accelerate osteoarthritis.
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  Maybe you'll create some inflammation or oxidative stress and damage some cells
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  in the brain, increasing your risk of dementia.
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  So we try to always go, again, back to evidence-based.
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  If there is a doubt, we go back to T which is testing and then we do the cycle over again.
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  D is for downtime, and downtime is, think of it as restful recovery.
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  Resting, sleep, recovery, taking time to just taking a break,
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  just giving ourselves a little bit of meditation,
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  mindfulness time, just a little bit of downtime from everything that we do,
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  whether it's exercise, work, or medications even, treatments.
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  There is time that is needed away from certain things in order for our body to recover.
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  And sometimes when one of my clients is noticing changes or problems in recovery,
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  we try to troubleshoot what's going on, what could have been causing this.
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  Let's figure out how to get you back on that rest and recovery phase.
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  So I hope this is valuable to you guys. As always, go to my website for more information.
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  If you want to work with me directly, you can find links in the show description.
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  If you have any questions, suggestions for the show, email me hello at drwashori.com.