Gregory Charlop's Blog, page 2

Dr. Greg is on Clubhouse

I’m pleased to announce that I’m now on the Clubhouse app!

Search for me under the handle @wellnessdoctor or look for my name: Gregory Charlop, MD.

While I’m still just learning about all of Clubhouse’s features, I typically speak in rooms about sleep, CBD, nutrition, sexual health, fasting, and athletic performance.

Dr. Charlop is on Clubhouse

I’m pleased to announce that I’m now on the Clubhouse app!

Search for me under the handle @wellnessdoctor or look for my name: Gregory Charlop, MD.

While I’m still just learning about all of Clubhouse’s features, I typically speak in rooms about sleep, CBD, nutrition, sexual health, fasting, and athletic performance.

A top doctor shares nine secrets to safer holidays

The holidays are fast approaching. Thanksgiving, Hanukkah, Christmas, and New Years are magnificent moments to celebrate with family and friends. But, how can we enjoy the holidays and protect those we hold most dear? While having parties online is the safest option, most of us want to meet in person. If you follow these nine tips, you'll dramatically reduce your risk.

Go outside - When possible, hold your Thanksgiving events outdoors. Weather permitting, find a local park to enjoy your holiday feast. If you have a large enough patio, use it! You'll enjoy the fall foliage while keeping your family safe.

Sit apart - We all know the importance of social distancing. This is particularly critical while eating. When we're gorging on sweet potatoes and cranberry sauce, our masks are off and secretions are flying. Everyone is laughing, joking, and calling for seconds. While this makes for a memorable meal, it increases the danger of virus transmission. Do your best to sit apart. I recommend using several smaller tables rather than one large one. Be creative. Have some guests use bar stools at the kitchen countertop while others dine on the coffee table by the fireplace.

Clean surfaces before and during the meal - Wipe down high-touch surfaces frequently during your meal. Be sure to focus on doorknobs, faucets, toilet handles, countertops, stove controls, and refrigerator handles. Your guests will thank you. If you have teens, put them to work cleaning between courses!

Have alcohol dispensers handy - People are more likely to sanitize their hands if it is convenient. Place alcohol gel containers all around the room to make it easy for your guests to clean their hands.

Wear masks - You already know this one. Masks save lives. Be sure that you and all your guests wear masks while not actively eating or drinking. Make it fun by having silly mask contests or ask your guests to bring themed masks. If you have kids, allow them to decorate their facemasks to make them fun.

Open windows - Weather permitting, keep your windows open. Fresh air circulation will cut down on germs inside your home and decrease viral transmission risk.

Open your windows during holiday celebrations

Use a HEPA filter - Buy a powerful portable HEPA filter and use it the whole time you have guests (and several days after). These remarkable devices will clean the air and remove viruses. As a bonus, they even cut down on fall allergies!

Limit the number of guests - We all love having a lot of people over for the holidays. But this year, keep your list small. The fewer people in close quarters, the safer it is for everyone. If you just can't trim your guest list, then spread your celebration out over several days. You'll enjoy a longer and safer holiday season.

Protect those at high-risk - Be particularly careful with people who are most at risk. Advanced age, obesity, and chronic medical problems make people particularly vulnerable to the virus. 

Contact Dr. Charlop today with any questions or to arrange an appointment. Learn more about anti-aging and performance medicine from Dr. Charlop's new book Why Doctors Skip Breakfast: Wellness Tips to Reverse Aging, Treat Depression, and Get a Good Night's Sleep. Also available as an audiobook from Audible.

Buy an Apple Watch 6: doctor’s orders

As a telemedicine wellness physician, I’m thrilled with the release of the new Apple Watch 6 and Fitness+. With this handy-dandy tool, you can monitor your EKG and oxygen levels.

Why is this important? With the EKG, you can now partner with your physician to potentially diagnose dangerous heart conditions from the safety of your living room. And with the oxygen monitor, you can screen yourself for obstructive sleep apnea (OSA).

The Apple Watch’s connection to Fitness+ helps you score great workouts without leaving the house. Connect with their online trainers and monitor your body’s progress in real-time. For those looking for longevity, I recommend trying the high-intensity interval training (HIIT).

If you’re like most people, you’d rather clean the shower than go to the doctor’s office. Now, thanks to technology like the Apple Watch 6 and Fitness+, you can remotely monitor your health and boost your stamina. Watch the video to learn more.

Contact Dr. Charlop today with any questions or to arrange an appointment. Learn more about anti-aging and performance medicine from Dr. Charlop's new book Why Doctors Skip Breakfast: Wellness Tips to Reverse Aging, Treat Depression, and Get a Good Night's Sleep. Also available as an audiobook from Audible. (Dr. Charlop has no financial relationship with Apple).

Dr. Greg on KTLA 5: How to stay safe on Halloween

Is it safe to go trick-or-treating this year? KTLA channel 5 interviewed telehealth wellness expert Dr. Gregory Charlop to discuss Halloween safety in the world of coronavirus.

Here are Dr. Charlop’s key takeaways for Halloween 2020 safety:

Wear a blue surgical mask in addition to your costume. Just because you’re a gorilla or ghost doesn’t mean you can skip the proper mask

Let candy sit out for at least four days before eating. That will allow COVID time to die off

All Halloween activities should be OUTDOORS. Don’t invite trick-or-treaters inside

Skip the pumpkin patches and hayrides this year

Contact Dr. Charlop today with any questions or to arrange an appointment. Learn more about anti-aging and performance medicine from Dr. Charlop's new book Why Doctors Skip Breakfast: Wellness Tips to Reverse Aging, Treat Depression, and Get a Good Night's Sleep. Also available as an audiobook from Audible.

Dr. Gregory Charlop on KTLA 5: How to stay safe on Halloween

Is it safe to go trick-or-treating this year? KTLA channel 5 interviewed telehealth wellness expert Dr. Gregory Charlop to discuss Halloween safety in the world of coronavirus.

Here are Dr. Charlop’s key takeaways for Halloween 2020 safety:

Wear a blue surgical mask in addition to your costume. Just because you’re a gorilla or ghost doesn’t mean you can skip the proper mask

Let candy sit out for at least four days before eating. That will allow COVID time to die off

All Halloween activities should be OUTDOORS. Don’t invite trick-or-treaters inside

Skip the pumpkin patches and hayrides this year

Contact Dr. Charlop today with any questions or to arrange an appointment. Learn more about anti-aging and performance medicine from Dr. Charlop's new book Why Doctors Skip Breakfast: Wellness Tips to Reverse Aging, Treat Depression, and Get a Good Night's Sleep. Also available as an audiobook from Audible.

How to keep your home safer from the coronavirus

With COVID likely to increase in the winter, it's time that we prepare our homes for the pandemic. According to the EPA and recent research, there are several steps we can take to reduce the risk of transmitting COVID in our homes.

Here are several key steps we should take to stay safe:

Leave windows open as much as possible.

Use window-based AC units if they bring in fresh outside air.

Leave your central AC/Fan/heater on, particularly if it is equipped with a high-quality filter. If you have the option, set your central AC to pull in outside air.

Do not share items in your home like toothbrushes, sheets, etc.

Use portable air purifiers if they're equipped with a HEPA filter.

If someone in the home has COVID, they should occupy their own room. If they need assistance, they should only have one caregiver. Everyone should wear masks around someone with (or at risk for) COVID

Clean high-touch surfaces often. In particular, focus on doorknobs, handles, and frequently used common areas.

Replace high-touch door knobs with brass or copper, as the virus appears to die sooner on these materials.

It is important to note that fresh air and filters are helpful, but they are not as important as basic hygiene like hand-washing, masks, and social distancing. 

Watch the video below to learn more about protecting your home from COVID.

Contact Dr. Charlop today with any questions or to arrange an appointment. Learn more about anti-aging and performance medicine from Dr. Charlop's new book Why Doctors Skip Breakfast: Wellness Tips to Reverse Aging, Treat Depression, and Get a Good Night's Sleep. Also available as an audiobook from Audible.

A master physician’s seven-week wellness plan: designed for middle-aged professionals

You fumble for your phone, struggling to turn off the alarm in the early morning light. Your days of dance clubs and wild parties may be over, but it feels harder than ever to climb out of bed. You wash your face with cold water and decide the mirror is no longer your friend. The wrinkles, crow's feet, and gray hair serve as unwelcome reminders that you're well-past your 20s.

With your kids running around and growing stress at work, it's easy to feel, well, tired. Perhaps your best days are now behind you, and all that's left is to hang on until retirement. While we've all felt that way at one time or another, I'm happy to tell you that your best days can still lie ahead.

Thanks to breakthroughs from Harvard, USC, UCLA, and others, we now know how to master aging and reclaim our stamina, productivity, and positive outlook.

I've consolidated the latest developments in longevity and wellness medicine and created a 7 Steps in 7 Weeks Elite Performance Plan. My 7x7 program is designed for middle-aged men and women like you who are looking to reclaim your youthful drive and vigor.

The best part is that you don't need to leave your home to participate in the program. My team of wellness experts will teach you how to use technology, foods, supplements, and exercises to create a customized plan designed for your lifestyle. We use video visits to boost your health without setting foot in a gym or crazy wellness spa.

Here are the seven steps:

Diet: We'll create a dietary log and use that to design customized meal goals. We'll figure out which foods will help you reach your weight goals and turbocharge your energy. We'll reduce harmful gluten and sugar. And, we'll make sure you're eating the right amount of protein and nutritious fats. We'll examine whether intermittent fasting is right for you. 

Supplements: Go to any nutrition store, and the shelves are overflowing with supplements, pills, and powders. But, which are right for you? We'll look at the data and create the perfect supplement plan for your health and vitality. Let's take the guesswork out of picking supplements.

Supercharged Drinks: Refresh yourself with beverages that turn back the clock and battle aging. We combine Eastern and Western medicine to pick drinks to energize your day and improve your health.

Exercise: You already know that regular exercise is essential for health and stamina. To battle aging and boost your performance in the boardroom, you'll want to combine cardio, weights, and high-intensity interval training (HIIT). Your goal is to exercise for at least 45 minutes three times/week. When we work together, we'll help you get the exercise you need without going to the gym. We'll introduce you to our online fitness instructor partners who teach you how to turn your home into an exercise studio.

Toxin Removal: Hidden dangers in your environment may be dragging you down. Radon, air pollution, artificial sweeteners, and environmental toxins may be making you sick. Let's find those poisons and eliminate them.

Mindfulness and mental health: We take care of your mind as well as your body. We'll screen you for depression and get started with the revitalizing practices of mindfulness and gratitude.

Our mind and body wellness packages are entirely online. You'll restore your wellbeing and improve your work performance from the comfort of your living room. 

Contact Dr. Charlop today with any questions or to arrange an appointment. Learn more about anti-aging and performance medicine from Dr. Charlop's new book Why Doctors Skip Breakfast: Wellness Tips to Reverse Aging, Treat Depression, and Get a Good Night's Sleep. Also available as an audiobook from Audible.

Take charge of your wellness with Dr. Charlop’s 7x7 plan

Is it safe to fly? A doctor explains

With the raging coronavirus pandemic, particularly in the United States, many people are afraid to travel. They’re understandably reluctant to go on an airplane or walk through busy airports. Can it be done safely?

As a doctor and frequent traveler during the pandemic (I’ve flown six times since the pandemic started), I believe you can safely travel by air. 

Before I give you my travel tips, you will want to be extra cautious if you fall into a high-risk category. Here are some situations that might put you at particularly high-risk:

Advanced age

Multiple chronic medical conditions

Obesity

Sharing a household with another high-risk individual

If you don’t fall into one of the above groups, you can safely go out and enjoy the low airfares and relatively empty flights! Here are my tips for airplane safety:

Wear a tight-fitting mask. Don’t use cloth like a bandana; use a real mask.

Try to sit in the back of the airplane. COVID-19 is mostly spread by people breathing, so you want as few people breathing behind you as possible.

Turn on your overhead fan. While this may seem counterintuitive, the fan blows HEPA-filtered air. That air should be free of viruses and will act as a curtain or shield to keep our neighbor’s air away from you.

Minimize eating and drinking on the plane so you can keep your mask on the whole flight.

Take alcohol wipes with you to wipe down surfaces, including your seatbelt buckle, armrests, window cover lever, air vent, and tray table.

Bring an alcohol gel with you and sanitize your hands often.

Avoid touching your face.

Now that you know what to do, go out there and have some fun! For those that need help with their masking skills, I’ll leave you with this video from the CDC:

Contact Dr. Charlop to arrange a free telemedicine consultation (California or Texas residents). Or, check out his new book, Why Doctors Skip Breakfast: Wellness Tips to Reverse Aging, Treat Depression, and Get a Good Night’s Sleep

Five easy tips to sleep better tonight

Let’s face it; most of us aren’t getting enough sleep. We stay up too late, get up too early, and our sleep quality ain’t what it used to be. Unfortunately, lack of sleep has some real consequences. Sleep deprivation increases our risk of Alzheimer’s disease, cancer, and heart disease. Kids do worse in school, teens are more likely to die in car accidents, and employees underperform in the office.

Thankfully, there are five easy steps that we can take right now to improve our sleep. Try these today, and you’ll have a great day tomorrow:

Be smart about screens - You know this one already: don’t use your phone or laptop within an hour or so before bed. The blue light interferes with your sleep because it tells your animal brain that it’s time to wake up. But, if you’re anything like me, you’re ignoring this advice and using screens anyway. They’re just too addictive! So, here’s the deal. If you insist on using computers and phones at night, follow these two rules: keep the screens dim and hold them as far from your face as possible. These simple steps will dramatically reduce the harmful effects of your electronic gizmos.

Cut-off caffeine between 11-3 - Caffeine wakes you up, duh! That’s why we all drink it. The trouble is that we all metabolize caffeine differently. Some of us are fast metabolizers, and we clear the stuff from our bodies quickly, and others hold on to the caffeine for hours. Unfortunately, even trace amounts of caffeine in the blood can disrupt your sleep. Therefore, I advise everyone to take a hard look at how your body handles caffeine and quit the Java no later than 3 pm. If you’re a slow-metabolizer, be sure to switch to decaf by 11.

No strenuous exercise at night - Look, I’m all for exercise. But, you want to take it easy close to bedtime. A tough workout or run near bedtime will ruin your sleep. I recommend that you finish your workouts by the early evening. If you want to do something at night, enjoy a nice walk.

Your bedroom must be dark and cool - Ditch all those blankets! The science is clear on this; we sleep better in cool rooms. Your body naturally wants to cool down during sleep, so your warm bedroom is battling your biology. The research suggests that the ideal bedroom temperature is 60-67 degrees. Be sure to keep your room dark. Remember our caveman ancestors - they didn’t have a bunch of bright LED lights at bedtime, and neither should you! Minimize light exposure before bedtime and invest in a nice set of blackout curtains. 

If you snore, contact your doctor - You may be suffocating at night. Obstructive sleep apnea (OSA) is a life-threatening condition caused by your airways partially closing off while you’re asleep. The common symptoms are snoring at night and excessive sleepiness during the day. If you’re concerned that you have OSA, please speak with your doctor. Your doctor (or telemedicine physician) can often diagnose you using an easy, at-home test. If you have OSA, its critical that you seek treatment. Weight-loss, changing your sleep position, CPAP machines (these devices help you breathe at night), or even emerging technology using sound can improve your sleep and save your life.

 

There you have it. Five easy steps that you can take today to improve your sleep tonight. Cheers to good health!

The five steps to healthier sleep by Gregory Charlop, MD

Contact Dr. Charlop to arrange a free telemedicine consultation (California or Texas residents). Or, check out his new book, Why Doctors Skip Breakfast: Wellness Tips to Reverse Aging, Treat Depression, and Get a Good Night’s Sleep