How to Think About Longevity: CMB Health Podcast

This episode was inspired by Dr. Peter Attia‘s recently published book, Outlive. Attia is a US-based physician with a specialized practice focused on increasing healthspan; living longer AND healthier. He is also the host of an excellent podcast called The Drive, and the expert featured in Chris Hemsworth’s Netflix series Limitless. The book represents a comprehensive, though quite readable, review of the evidence behind preventing disease and promoting longevity. There is a ton in there for both clinicians and a general audience.

In this CMB podcast episode, we discuss the contents of the book and thoughts about its applicability to every day life. Check it out!

Are you eating enough protein?

Odds are, probably not. Many Canadians find themselves over-nourished, but under-muscled, leading to poor metabolic health. Too much fat or adipose tissue, especially around you abdominal organs, leads to insulin resistance, fatty liver, and type 2 diabetes. Too little muscle leads to an inability to soak up extra glucose in the blood and, eventually, to frailty as we age. It doesn’t have to be so.

Adequate protein in the diet is an important tool to reverse or prevent this trend. Protein promotes and maintains lean body mass. Paired with calorie restriction, it helps to protect muscle while losing fat, which is exactly what we want. Dietary protein is also the most satiating macronutrient, curbing hunger while consuming fewer calories. Protein also doesn’t cause spikes in insulin levels like we see with carbohydrates.

How much should you eat? I calculate protein targets based on ideal body weight. This is a simple method, based on your height, that get us in the ball park. Starting with your first five feet of height, women get 100 pounds and men 110 pounds. Then add five pounds per inch of remaining height. For example, I am six feet tall. I get 110 pounds plus 5 pounds x 12 more inches, estimating my ideal body weight at 170 pounds. I am actually 182 pounds and comfortable at my current weight. Remember I said it gets us in the ball park, but usually skews to the lighter side.

Once you know your ideal body weight by this calculation, you now know the number of grams of protein per day you should aim for (or more!). Indeed I try to get 170-190 grams per day. I highly recommend that you calculate this and then track your actual protein intake for a few days and see how close you are. In my experience, most people are getting about half to two-thirds of their target amount. It takes some work and planning to up the protein, but the benefit is significant.

A few additional points:

  1. Eat protein at breakfast. Studies tell us it helps reduce calories in for the rest of the day.
  2. Animal sources (meat, dairy, eggs) are preferred. Red meat is fine. Limit processed meat.
  3. Plant sources (soy, tofu, tempeh, legumes, lentils) often come along with more carbs and don’t have the same lean mass-promoting amino acid profile as animal sources. If you MUST get all or the majority from plant sources, DOUBLE your target grams per day.
  4. Whey protein supplements are totally fine and will help you hit your targets by including a high protein snack at some point during the day.
  5. Your body can only absorb up to about 50g in one sitting. Therefore, you need to eat protein 3-4 times per day to hit your targets. This makes it tricky for anyone applying a time-restricted feeding approach. If I had to choose, I’d take protein over one or two meals per day.

Be well.

Does TV make you eat more??

We all need downtime. Often this involves watching TV. And what’s better than a snack while doing so?

Clearly a rhetorical question, but a group in the Netherlands recently studied how much people eat while watching TV. You will not be surprised that people who ate while watching TV spent more total time eating each day. I say not surprising because TV is a distraction, making us anything but present or mindful. Plus, the things people tend to eat while co-consuming media are tasty, calorie-dense, ultra-processed items that keep you reaching for more.

Mindless consumption can easily lead to 500+ excess calories in a day, thwarting efforts to improve metabolic health.

Here are two suggestions if this situation resonates with you:

  1. Focus on mindful eating. When you eat, you should be sitting at the table, focused on your meal, not rushing. Think about taste, texture, and, most importantly, when you feel satiated. Do not pair eating with other activities, especially TV or sitting at a desk trying to work.
  2. Pair TV (or other media) with health-promoting activities, like Zone 2 cardio (moderate intensity aerobic exercise to a heart rate target of about 180 minus your age). Most people complain that cardio is “boring,” making it a perfect partner for distraction. Put the bike or treadmill in front of the TV and watch your favourite 30-60min show. Time will seem to go faster as you get healthier and entertained at the same time. You’ll find you even look forward to these sessions.

Should I take magnesium to help me sleep?

A recent article in Time explores some of the evidence for using magnesium supplements as a sleep aid. The article was motivated by none other than TikTok. Apparently in TikTok’s “wellness” space many people are extolling the virtues of magnesium (the glycinate formulation specifically) as a sleep aid and anti-anxiety fix. Is there any truth here?

My first piece of advice is don’t use TikTok, or any other social media, as your primary source of health advice. That said, the Time article at least covers some basic science about magnesium and links to real scientific evidence. For this reason, it’s worthwhile reading. However, it biases toward coming away from the article thinking that magnesium supplementation is better than the evidence suggests.

The best evidence comes from a review article published in 2022. The review includes data from five randomized controlled trials. All have a sample size less than 50 and maximum duration of 12 weeks. None of these articles show convincing evidence that magnesium supplement (oxide or citrate formulations) do anything beneficial for sleep.

Since then another RCT was published in 2023 using magnesium supplementation in women with PCOS to improve outcomes including sleep. This was a negative trial.

To summarize, there is NO good evidence that magnesium supplementation to improve sleep quality or duration is effective. None of the studies I’ve seen tested the magnesium glycinate formulation (the one TikTok seems to love). To conclude, you can probably save your money on this one and focus on your sleep hygiene routines instead. Nearly everyone can improve their sleep by optimizing their daily habits.

Be well!

A Four-day Work Week & Ep. 32 of the CMBH Podcast

Four-day Work Week

Hello! Exciting news from the UK was covered in the Wall Street Journal. 61 Companies trialed a four-day work week. It was (not surprisingly) a positive trial. Efficiency increased (mainly by eliminating meetings), productivity stayed the same. Employees continued making the same amount, but gained 14% of their time back each week!

It’s no secret that time (and control over it) is the most important variable to help us improve health and well-being. Findings like this are necessary to shake everyone out of the tired five-day, forty hour work-week model. Economies are crucial for societies to thrive, but economic success cannot reign supreme over individual health and happiness. It will take time, but I’m hopeful this will help us move in the right direction.

Ep. 32 of the CMBH Podcast

In this episode Dr. Ashley White, Ontario family MD, was our guest. Dr. White has developed her own approach to weight loss called Responsive Eating. We had a great discussion about managing obesity, health behaviours, health system challenges, eating disorders and more. Check it out! Share! Leave a review!

New Thinking About Type 2 Diabetes

Every guideline written about treating type 2 diabetes recommends “diet & lifestyle” management first. Yet, most clinic visits result in a new prescription, rather than a meal plan or exercise program. Why? Because lifestyle modification is hard. Taking a medication is easy (and less time-consuming to prescribe for busy doctors). Having had hundreds of conversations with patients about diet and exercise (not to mention sleep and stress) I understand how challenging it is to create positive change. I have concluded there is one key ingredient missing; coaching.

If every clinic visit was followed by an ongoing relationship with a health coach or accountability partner, who can help implement lifestyle plans and address individual nuances, we would be far more successful.

This is exactly what I discussed with Dr. Sonja Reichert, a London-based physician and researcher overseeing a new study called LIBERATE. Her group is using continuous glucose monitoring, fitness tracking, and health coaching to treat type 2 diabetes.

You can listen to our conversation in episode 31 of the Cardiometabolic Health Podcast. As always, please share! Simply forward this e-mail to a friend.

Episode 30 – CMB Health Podcast

We finally got back in the gym studio to record our latest episode. Listen as Tommy and I discuss the newest evidence on intermittent fasting, commercial weight loss programs, financial incentives and a nice little back-and-forth about health care privatization. Enjoy. Please share and leave a review. It really helps us spread the word.

What’s the problem with Ozempic?

A well-written article in The Atlantic highlights problematic thinking around the current weight loss drug Ozempic. We are firmly in the panacea stage. That is to say there is a perception of all upside, no downside. Semaglutide (Ozempic) is a hormone that mainly works by slowing down your stomach emptying and acting in your brain to make you feel full. Most patients tell me they simply don’t feel like eating, leading to a significant decrease in calories consumed and therefore weight loss. Ozempic is extremely effective. People lose an average of more than 30 pounds within months. When used for appropriate reasons, this can improve metabolic factors including sugar control, blood pressure, cholesterol, and physical function. So what’s the problem??

Ozempic is hormone therapy. In Canada, it is approved for treatment of type 2 diabetes and obesity, though most insurance companies only reimburse for the diabetes indication. Yet, Ozempic is being used by many people, notably wealthy Americans with large social media followings, who suffer from neither. They just want to lose weight for vanity. As with any diet-craze, little thought goes into this, other than ‘how can I get my hands on a steady supply?’ What they don’t appreciate is what we don’t yet know about the long-term side effects.

For example, when people stop taking Ozempic, they regain weight quickly. Not surprising, since they go into withdrawal of the active hormone within days. We also don’t have long-term data from any studies to tell us about the ideal maintenance dose or whether this treatment needs to be indefinite. At present, I tell my patients exactly that. In their cases, though, accepting an unknown risk for the known benefit of better control of type 2 diabetes or obesity with end-organ damage, is often worth the trade-off. Outside of this setting, subjecting your body to a hormone treatment, untested for the reason you’re using it, with no long-term data, is a very risky proposition.

It bears repeating that the mainstay of achieving weight loss is by diet, exercise, sleep, and stress management. This continues to be the case for those on medications to aid the process. It’s about working on creating a healthier lifestyle every day. There is no quick fix, even with Ozempic. And please, if you are considering medical management of your weight, find a doctor who can help guide the decision-making and not simply act as a prescription pad.

Pounds for pounds

A new study from the UK in Diabetes, Obesity & Metabolism details how much policy-makers might consider paying per person for behavioural weight loss programs (no medication, just diet, exercise, coaching, etc). This was a meta-analysis (study of multiple other studies) pooling data from 155 publications. Here’s what they found:

  • On average, behavioural weight loss programs result in a 2.8kg (6 pound) weight loss compared to control groups.
  • The rate of weight regain after the program is 0.12-0.36kg/year, taking about 5 years to get back to baseline.
  • The positive effects on quality of life lasted longer; up to 9 years.
  • Their cost-analysis states that these programs could be worth the price if delivered for 560 British pounds ($932 CAD) or less

The take home here is that for less than $1000 CAD, people could receive an effective weight loss program with benefits that last 5-10 years. This is for a one-time cost, making this sound like an excellent return on investment. What’s more, is that this cost analysis did not attempt to quantify the potential downstream savings from reduced chronic disease incidence, medical costs, and so on.

The future health of society and sustainability of health care depends on investing in prevention. Studies like this may help policy-makers and funders see that a small investment now may save massive costs later.

Be well.

New podcast! Everything you need to know about cholesterol from a world expert.

I am excited to share this one! We interviewed Dr. Rob Hegele, an internationally known expert in the field of cholesterol and atherosclerosis. Not much more to say here. You just need to listen!

Before you click the link, help us spread the word. Our mission is to empower and you can help by forwarding this post to two other people. So simple!

Cheers to Dry January!

Happy new year! I hope everyone enjoyed some time off and had an opportunity to regroup. As many consider new health-promoting habits this time of year, you may have heard of Dry January, where participants abstain from alcohol for a whole 31 days. If you regularly consume six or more drinks per week, then you stand to significantly benefit from Dry January. A 2018 study in BMJ Open found improvements in insulin resistance, blood pressure, cholesterol, liver enzymes, and cancer-promoting signalling molecules after only 1 month of abstention. Pretty amazing stuff.

And Dry January doesn’t have to be restricted to alcohol. You can extend it to any number of health or lifestyle vices you choose. Sugar, perhaps? After all, the path to well-being is one of subtraction, not addition.

Cheers.

Exercise as if your job depended on it

Making appointments with yourself is an effective behaviour change tool. Scheduling exercise, especially during the work day, increases your adherence and normalizes it as a regular part of the day.

We recently covered a study on intensive lifestyle intervention in the workplace during one of our Journal Club episodes.

A society focused on health would introduce policy to incentivize employers to build in exercise as part of their employees’ day. Until this happens, consider your workplace and schedule and how you can book exercise into your normal routine.

New Science on how we Burn Calories

An article in the latest issue of Scientific American, by Herman Pontzer, the author of Burn, covers some of his groups new data on how humans burn energy. Both are worth reading. The first half of the book is a bit of a slow burn…but packed with interesting findings with real-world applicability in the second half. I will summarize part of Pontzer’s thesis here:

  1. Human total daily energy expenditure (TDEE) is higher than any other primate species.
  2. Our higher TDEE is the result of social cooperation leading to hunter-gathering culture that allowed us to collect surplus calories each day.
  3. Surplus calories lead to increased brain size and the ability to support dependents for longer (i.e. children prior to an age at which they contribute to food provision).
  4. Modern farming and food storage techniques create a far greater surplus in calories leading to the excess energy intake we have today.
  5. TDEE is proportional to body size; specifically fat-free-mass (i.e. lean body mass).
  6. TDEE is stable during adult life (between 20 and 60 years), declining 7% per decade thereafter.
  7. Our bodies will alter basal metabolic rate (BMR) and other process to stay as close to our TDEE as possible, regardless of how active we are.
  8. Based on (7) exercise is generally not an effective weight-loss strategy.
  9. The most, and likely only, effective weight-loss strategy is caloric reduction below TDEE.

Ok. There’s a lot in there, but it’s high-yield data that directly apply to anyone trying to lose weight or optimize their metabolic health.

Be well.

Are you getting enough B12?

The bottom line from a recent article in the Journal of Nutrition is people need three times the current recommended daily intake of B12 and the best food-source is dairy.

Vitamin B12 is required for red blood cell production, neurological function, cognition, and more. We commonly see deficiencies in older adults. The best way to get adequate nutrients is from whole-foods, not supplements. Yet, millions of people are prescribed B12 supplements every year to make up for lacklustre nutrition.

The article especially picks on plant-based diets, all the rage now for their cardiovascular risk and “climate benefits.” B12 is produced by microorganisms in the guts of animals. People do not make it on their own, nor do plants. If you eat vegan, then you must either eat (a lot of) fermented foods or take supplements to get enough B12. The article tells us the latter often doesn’t have the biochemical benefit we think.

As always, a diet that consists of whole-foods from both animal and plant sources is preferred. If you are over 50 and have never had your B12 checked, consider discussing with your doctor, followed by a trip to the store for some cheese.

Be well.

New Thresholds for Safe Alcohol Consumption in Canada

Proposed new recommendations on alcohol use by the Canadian Centre on Substance Use & Addiction (CCSA) are refreshing but won’t go down easy. 

Last weekend, I enjoyed a vacation with my two eldest children at a cottage resort. There were many activities, all geared toward family fun. However, as I did some people watching (who doesn’t love people watching?) I was struck by the amount of casual drinking and sedentary behaviour of my adult peers. To me, this is an illustration of our costly societal preoccupation with drinking for the enhancement of leisure. 

Every summer and sporting event we are bombarded with alcohol marketing, as though the ideal experience of being human is to be sitting on a dock, having a cold one. And whose more popular than the guy who shows up to the BBQ with a cooler full of beer? As a parent and physician, I grow steadily wearier of these depictions, feeling deeply we need a culture shift. 

Evidently, I am not alone. In August, the CCSA issued its update of Canada’s Low-Risk Alcohol Drinking Guidelines, now open for public consultation. The extensive and well researched report presents sobering data, strongly linking alcohol consumption with several ways to die too soon. Best of all, they have finally abandoned the long-outdated thresholds for increased risk. 

Let’s first interject some alarming facts. The best available data suggest the at least 75% of Canadians drink alcohol, and 40% consume more than six drinks per week (remember that number). It is estimated that alcohol is responsible for about 7000 cancer deaths per year in Canada, mainly breast and colorectal. There are also strong data linking alcohol with increased risk of heart disease, and of course bodily injury or death due to intoxication.

With those data in mind, it is worrisome that, as far as I know, the standard thresholds of 14 drinks/week for men and 9 drinks/week for women have continued to be taught in medical schools and persist in public health guidelines. These were the levels beyond which we could say a person’s risk of alcohol-related adverse health outcomes increased. Of course, it was never meant to be interpreted as anyone drinking less was safe from bad outcomes, but poor messaging and a general societal acceptance made it seem so.

I always tell my patients that the safest amount of alcohol to consume is none. Understanding human behaviour, though, abstention is generally not a successful strategy. So, I revise my recommendation to an occasional one or two drinks, perhaps monthly, is reasonable. The CCSA guidelines have helped move the needle is this direction. 

First, the CCSA’s decision to remove sex-specific thresholds is excellent. I applaud this move. Next, the creation of low, moderate, and high-risk levels of consumption will help to educate the public. Here’s how it breaks down by risk level (odds of premature death):

Low risk (1 in 1000): 1-2 drinks per week

Moderate risk (1 in 100): 3-6 drinks per week

High and increasing risk (>1 in 100): 7+ drinks per week

Strikingly, the new thresholds immediately place 40% of Canadians in the high-risk drinking category. We clearly have a lot of work to do to lower risk across the board. The tricky part for those of us in health care or public health is how to translate the notion of risk, let alone thresholds of it. 

Consider the moderate-risk category. If you consistently consume between 3-6 drinks per week, then your risk of premature death, due to alcohol, is around 1 in 100. Put differently, if there was a room full of 100 people, all of whom drank about that amount, one of them would die earlier than they should because of alcohol. Most cagey people will quickly retort that 99 people with the same habits did not suffer the same fate. So, what’s the big deal? 

With enough time, we can go on to have a conversation about how that one premature death was directlyattributed to alcohol. However, the other 99 have also increased indirect risk of cancer and heart disease, while likely partaking in other unhealthy lifestyle behaviours, and not to mention spending a bunch of money of alcohol. But we often don’t have enough time to unpack this conversation with our patients, let alone the public at large. 

We also haven’t addressed the fact that people are notoriously bad at assessing long-term risks of any kind, as highlighted by the field of behavioural economics. This is where I like to turn the question around. Instead of focusing so much on risks, tell me how your consumption of alcohol benefits you. Please, take a moment to really consider this. 

Do you truly need to drink to have fun? Are your friends so boring sober that alcohol is the only way to liven up the party? Are you simply drinking because that’s what everyone did while you were coming of age? Are you a food snob and need the correct wine or beer pairing to enhance the culinary experience? Or is there a harder truth that you don’t like the way you feel, and alcohol helps you temporarily escape? 

Now that we’ve introspected, how do we move forward? The CCSA does put forth a recommendation, that in my opinion is tepid, though pragmatic. Essentially it distills down to labeling. They suggest that we ought to include educational information about the risk thresholds and quantity of standard drinks a bottle contains, right there on the label. Problem solved. Only it won’t be. All we need to do is look to the tobacco industry for evidence. 

Ultimately, reducing cigarette smoking took decades of lobbying, legal battles, and policy changes, including banning advertising and smoking sections in restaurants, that made it undesirable to smoke. Although people still smoke, it is far less an issue than 20 years ago. We must also acknowledge that relying on governments to create alcohol-reduction policies, while generating revenue from alcohol sales and taxation ($13.5 billion annually across Canada), is fraught with conflicts of interest. Ontario’s most recent policy change was to increase purchasing accessibility in more locations. 

To bring things to a close, I was happy to see the CCSA’s guidelines come out with strong data and healthier thresholds for public awareness. I hope that its guidance will be taken seriously and lead to something of a wakeup call to a society that has been averse to disease prevention and healthy living for far too long. Until then, drink not only responsibly, but minimally. 

Cheers.

A Physician’s Perspective on Medical Assistance in Dying

Having recently assessed a patient for medical assistance in dying, and reflecting on the sort of conversations I have with my patients, I felt it was important to dust off this essay and get it out there. I wrote it last fall, in response to an especially meaningful encounter with a patient, at the same time the Senate was debating Bill C-7. I hope it serves as a conversation-starter for readers and their loved ones.

How do you decide to die? To opt for medical assistance in dying (MAID) is unique among life’s important decisions. Your life is the product of the choices you make, rarely going just as you planned. Yet, no matter how difficult a decision, you know, deep down, you could live with the outcome. It may be challenging to feel the weight of your self-imposed lot, but you know you can adapt, make the best. Not so for death. When you choose to die, and everything goes according to plan, that’s it. There is no going back. 

I am a physician who assesses people for MAID eligibility. I have had some of the most intimate and insightful conversations one can experience with another human being. In discussing their desire to die I have learned what others value about living. Their decisions are not merely about autonomy, although this was the principle on which the prohibition against MAID was struck down by the Supreme Court of Canada. 

In 2015, Carter v. Canada challenged the criminality of assisted death. It was ruled that the prohibition against MAID was unconstitutional as it violated section 7 of the Canadian Charter of Rights and Freedoms; the section that protects every Canadian’s right to life, liberty, and security of the person. The unanimous judgement explained that existing legislation criminalizing a person’s attempt to have death inflicted upon them, whether by their own hand or with the aid of another, was intended to protect the vulnerable. However, a consenting adult, sound of mind, would have their rights unduly infringed under this set of rules. In brief, having no access to MAID may force someone to prematurely take their own life (for fear of being incapable of doing so at a later time), disallow them from exercising autonomy over their life, or adversely affect their security by condemning them to a life of suffering and dependence. By June 2016, legislation allowing MAID was on the books, and the applications rolled in (by 2019 MAID deaths accounted for 2% of all deaths in Canada).

To be eligible for MAID in Canada, a person must be assessed by two independent clinicians, either physicians or nurse practitioners. Having a “grievous and irremediable medical condition” (i.e. serious and incurable illness), gets your foot in the door. Experiencing “unbearable physical or mental suffering,” gets you over the threshold. And this is where things get interesting, for, as it turns out, suffering takes on many forms; highly subjective forms that a third party, no matter how cranked their empathy-meter, may have trouble understanding. 

Enter the “reasonably foreseeable” criterion; we will return to suffering in a moment. In its original form, the legal criteria for MAID stipulated that the applicant’s natural death must be “reasonably foreseeable.” Nowhere in the legislation was this term defined, leaving assessors like me to derive our own interpretations, no doubt intertwined with personal moral fabrics. This criterion created a stir in the MAID world and, as of 2019, was ruled unconstitutional by the Superior Court of Québec. The decision from Truchon v. Attorney General of Canada deemed that the “reasonably foreseeable” criterion would no longer apply in the province of Québec as of December 18, 2020 (a delay of over nine months-worth of extensions requested by the Attorney General of Canada). The ruling set the federal government in motion, in turn tabling Bill C-7 to amend the Criminal Code yet again. The changes, now passed by the Parliament of Canada, create two tracks for MAID, one for those already dying, another for those who would otherwise have lingered on for years, despite their longing for death.  Based on the principles of justice on which MAID was legalized in Canada, this evolution makes good ethical sense. Practically, though, it changes the fundamental nature of the conversation around deciding to die. 

This brings us back to suffering. People are most adept at picking up on someone else’s suffering when it includes pain, visceral symptoms (e.g. shortness of breath, unrelenting nausea), or emotions like fear and anxiety. This flavour of suffering conjures the image of a person dying from advanced cancer. Unsurprisingly, cancer was the main condition reported for just over two-thirds of MAID deaths in 2019. Truthfully, these are the easiest cases to assess. We know they are already dying; their end of life is “reasonably foreseeable.” The decision is about giving up weeks, maybe months, of physical and emotional torment. They are dying anyway. An olive branch offering an early exit, on their terms, seems like a most compassionate outcome. 

But what if you don’t have cancer? What if you have a slowly advancing illness that could take years to unfold, or you had a stroke that paralyzed one side? And what if you don’t have pain or nausea or shortness of breath? These are the situations we will explore now that natural death being reasonably foreseeable is no longer at play, demanding a richer understanding of the full spectrum of suffering, and how others assign meaning to their lives. 

Let me share a story about Dwayne (name changed for privacy). He was 70 when he had a devastating stroke, leaving his left arm and leg paralyzed. He couldn’t swallow without risking aspirating food or liquid into his lungs, so he was fed with a tube. The stroke had also affected his emotional regulation so that his face would contort, and he would begin sobbing at odd intervals. Despite his extensive brain damage, his cognition was unaffected, albeit now trapped inside a disabled body.

Dwayne was not the sort of person you picture when you hear he had a stroke. He was a farmer, robust yet trim, with a tanned leathery neck from years spent working outdoors. He had the thick hands of a man who did things himself and didn’t complain. Those of us in health care know that when a farmer finally gets around to coming to hospital, it’s bad; Dwayne was no exception.

After two weeks parked in a wheelchair before his tinted hospital room window, Dwayne’s mind was made up. He wanted to die. As I entered the room his back was to me, sat up in his chair, a tray attached to both support his formerly strong left arm and prevent his pitching forward onto the floor. It was a sunny autumn day. From his seventh-floor window we could see the trees blazing in colour prior to their sacrifice to the pending cold season. I had come to assess Dwayne for MAID. One interesting perk of my role is the merciful lack of small talk. People go most of their lives avoiding the topic of their own death, but once a request is made, you can get right to the heart of the matter.

Going into this encounter I knew I would have to challenge Dwayne on his motivation to die, for with proper medical care and rehabilitation, he could live for years, likely more than a decade. I needed to know that he understood what he was giving up. Now, you may then think that his circumstance did not meet the prevailing legal criteria for reasonable foreseeability (the assessment predated Bill C-7’s assent), but Dwayne held a trump card. He so happened to also have an infection in his foot. Had he opted not to treat this with antibiotics, he would have undoubtedly succumbed to a wider spread infection in the ensuing weeks. Hence my earlier supposition about these cases never being quite so straight forward. Dwayne’s case, then, came down to suffering. Dwayne was not experiencing pain or visceral symptoms. He was not depressed as many could easily have been in his circumstance. Dwayne’s suffering, a more common type than one might think, was purely existential; a category legitimized by researchers in the Netherlands, a country far more experienced with MAID than Canada. 

In a 2011 scientific paper, Marianne Dees, a Dutch General Practitioner, and her colleagues, described a model of four categories of end-of-life suffering: medical, psycho-emotional, socio-environmental, and existential. Most notably, every patient they interviewed experienced the existential bit, characterized by hopelessness, inability to do important or pleasurable activities, and simply being tired of life. To underscore the prevalence of existential suffering, Health Canada’s First Annual Report on Medical Assistance in Dying in Canada 2019 ranked “loss of ability to engage in meaningful life activities” as the most common form of suffering, experienced by 82% of Canadian’s requesting MAID. Existential suffering threatens your very identity, who you think you are, made manifest by what you do. 

Dwayne’s self-identity was defined by being a farmer and a provider. Other people came to him with problems, and he solved them. When he wasn’t putting in long hours on the farm he was volunteering at church or helping look after his grandchildren. He had vitality and inexhaustible drive. Now that was gone, stripped away by a tiny clump of platelets log-jamming his cerebral blood supply, creating an oxygen-starved wasteland downstream. Dwayne, as he knew himself, was already dead. Yet the Dwayne I met, the mannerly stroke patient still able to muster the courage to joke, was very much alive. And I, acting as the psychopomp at the gates from this world, was confronted with my own trepidation about the meaning of it all. 

When people suffer traumatic events, including catastrophic illness, they mourn. They grieve for who they once were, knowing they will never be the same. Often this leads to reassembling or reinventing themselves anew. At least this is what we assume should happen, given enough time, care, support. Yet, as with many things we take for granted, the truth is more complicated. Dwayne knew this and he had to teach it to me. 

I challenged Dwayne. I did my best to let him know what he was giving up. He would miss birthdays, graduations, weddings, and beautiful moments sitting with his wife. These things needed to be said, for as I mentioned before, though he wouldn’t regret it after death, his final wish, when carried out, could not be undone. We shared tears and sat quietly for some time, allowing space for the thoughts to unfold. 

In the end, Dwayne was steadfast. I felt this to be in keeping with his authentic self, a man of decisive action. He knew what no one else could have known, what is true for all of us; his experience was his alone, accessible to no one but himself. Though we live amongst others, forging relationships built of love, it is our aloneness that defines us. Dwayne embodied this, making his strength of conviction all the more palpable. His request was granted. He died, surrounded by family, in the farmhouse in which he was born. 

Dwayne’s story teaches us that MAID is about far more than autonomy. People apply their now legally protected autonomy when opting for MAID, but their reasons for exercising their right to die, and the suffering they experience, are nuanced and deeply personal. Death is inevitable for all of us. We each hope to enjoy our lives, living with quality and dignity until the end. But this can’t be the way for all of us. 

Everyone suffers throughout their lives, mainly in the usual physical or emotional ways, but also existentially. We each need to explore this, asking ourselves, “Who am I?” and, “Why am I here?” These deceivingly simple questions unlock the door to our self-identity, who we think we are. We need to know what’s in there, and what other rooms are available when life slams one door shut. Dwayne had courage and conviction, but his way isn’t for all of us. Others in his situation would shift, adapting their conception of themselves, starting a new life. Neither is right nor wrong. Both are worthy of self-exploration. The legal option of MAID pushes us to become more self-aware, a path that ultimately leads to experiencing the richness of what life has to offer. 

Be well.

It’s OK to Hit Pause

We have a productivity problem. I’m not referring to the economic devastation wrought by the pandemic. I’m referring to our collectively narrow view that work productivity is synonymous with individual success and well-being. This existed long before COVID-19 did.

The chasm between what has been anointed “essential” versus “non-essential” work has all of us standing along the precipice, staring into the void, wondering how to make sense of it all. What has careened into the darkness, no matter your side of the gap, is the purpose we thought work gave us.

Essential workers are now burdened with having to go work, as opposed to choosing to, despite the heightened risk and lack of protection. Non-essential workers are burdened with being told they cannot go to work, despite being able to implement appropriate safeguards.

A fundamental problem undergirding the presented situation is that we define ourselves by what we do. Our self-identities are hopelessly intertwined with our work. We assume our work IS our purpose. This is entirely untrue. It is merely a product of the culture of western democracies measuring success by growth of their GDPs, and all of us buying in.

My message today is that it’s OK to hit pause. It’s OK to stop doing all of the extra things you were doing that no one else recognized anyway. It’s OK to stop caring more about your job than does a society that tells you professional athletes can continue to play sports while local gyms are closed. It’s OK to stop believing that you live to work.

The pandemic has short-circuited our entire economic model and work-first philosophy. If anything good comes out of this, I hope that it’s a better appreciation, at the individual level, for what is truly important in life. Maintaining health, having enjoyable experiences with people you care about, and having a purpose that YOU determine are key to living a good life.

So go ahead, hit pause, think about what you’ve taken for granted, examine your relationship with work, decide if it serves your purpose. Unravel its threads from the fabric of your identity. The path to well-being is cluttered with labels and definitions that restrict us from imagining what we can be or do. Work is but one aspect of our lives, and nowhere near the most important.

Be well.

Remembrance is about values

Today is Remembrance Day. We remember the sacrifices made by others to secure our freedom, a future many of them would never experience. Why would someone risk their life, not knowing what the outcome would be, to benefit another? It’s about values.

We all have values, deeply held beliefs about the world and our place in it. In essence, our moral code. Values are learned consciously and subconsciously. They are found in the stories read to us as children, the interactions of our families and cultures. They are written into our institutions. They are more often acted than stated, leaving us to weave our own stories from scattered threads.

To optimize well-being, you need to know your values. You need to know if they are serving you well, or if you are simply a vessel carrying the untested values of yore. You need to know them, because true freedom is acting in accordance with them, with authenticity.

Learning what your values are can be challenging. You can’t take things for granted anymore. Think about your peak experiences, times when you were mad as hell, or times when you felt awe or pride. These experiences were either in opposition or perfectly aligned with your values, respectively. What were those values? Examine them. Write them down. Ask yourself if they reflect who you thought you were, or who you envision yourself to be.

For the past century, roughly the duration of the longest living human’s memory, there have been constant deadly conflicts between groups of people. At the heart of any conflict is one set of values against another. Those we remember today valued freedom, the freedom for all of us to live by our own values, without judgement, without someone else forcing their beliefs on us.

For their sacrifice we should we grateful, not complacent. Nothing is forever. We can honour them by accepting the challenge their gift presents us, not to squander our freedoms, but to explore them and live them, finding in ourselves that which is most meaningful, the morals and values we wish to offer our children. We remember.

Be well.

How to test your stories

At the time of this writing, the US election of November 3rd is undecided, showing signs that an eventual result will be contested. Those of us watching (most of the world) will experience feelings about this, along with an attempted explanation for ourselves. Yet most of us will never be privy to the sort of information required to generate a story approximating the truth. Hyperbole will abound.

The anticipated experience many of will have does not help our personal well-being. After all, we don’t like experiencing uncertainty, especially surrounding an emotionally charged event. Fortunately, a brief narrative accountability exercise can help us test our story about the election, or any other experience that pains us.

The exercise works best when someone else asks you the questions, and does not interject during your response, except to ask additional clarifying questions. Start by saying out loud the story in your head. Then, answer the following questions in order:

  1. Can you be sure that your story is true?
  2. Is there more to the story?
  3. Are you missing any information that would help you determine the truth?
  4. After your first three answers, do you still feel the same way?
  5. What is the challenge to be overcome?

We all conveniently leave out details in our stories, the bits that we know are contradictory or have non real basis in fact. That’s why this is an accountability exercise. By holding ourselves accountable, we recognize that we often allow ourselves to propagate negative feelings for no justifiable reason. Hence the fourth question about whether how you feel has changed.

The final question is about challenges. Life is about selecting and working on challenges, giving us purpose and direction. In all things, look for what the challenge really is, despite what you’ve been telling yourself. Then we can focus on what matters, and what we can influence for the better.

Be well.

Feelings and the limits of language

How are you feeling? A simple enough question, sometimes hard to answer. If you pay close attention, you know how you feel, but describing it to someone else seems impossible. The limits of language do not allow it.

Human beings love having words, or labels, for things. If we know what something is called, we think we understand it, but we don’t. Anger, anxiety, resentment, jealousy, and fear are all negative emotions. We intuitively think of them as different, but it is tough to make a case that they feel different physically; tight throat, racing heart, nausea, shakiness, sweating.

The differences we think we perceive are a matter of context, and our minds trying to explain the situation, usually on an interpersonal basis. The same is true for positive emotions. Language doesn’t exist to perfectly capture how we feel in every moment. And this is fine.

We need to separate feelings from words that, when strung together, form our stories about ourselves. Instead, pay attention to your feeling tone; pleasant, unpleasant, or neutral. That’s it. Once you know the feeling tone, your subsequent story is cast in a revealing light, helping you examine it; positive, negative, or undecided.

The simple and quick task of separating feelings from stories, and identifying the feeling tone, sets the stage for continued curious introspection, necessary to optimize well-being.

Be well.

You must observe from the audience

We are always with ourselves, so it’s natural to view our lives from the first person perspective, as the main character. This is an egocentric position, leading us to see the world as happening to us, or for us. If we believe the narrative that we generate from this view, we become easily irritated when other characters don’t fit into the plot.

To fully understand our experiences, we need to step back and observe our lives from the audience, as if it were playing on screen. From there we have a better perspective on how all of the characters relate, their influence on each other and the natural world. This is an important technique to hold ourselves accountable for the stories we tell. To optimize well-being, our stories must seek the truth, which cannot be found in the point of view of a single person, even if that person is ‘I’.

Be well.