Dr. Topher Fox

Meet your river guide

Just before I got married, several of my friends took me on a guys' adventure day, which included a day whitewater rafting on the Arkansas River. As we signed in, we received instruction about river safety, got our life vests, and hopped on a bus that took us to our starting point.

On this day we would be hitting class 3 and class 4 rapids, which are not as big as they come, but plenty big for a novice like me.

And then we met our guide. He would be in charge of steering the raft, helping us to make our way down the river safely, showing us where to go, what to avoid, and how to get past obstacles. He was skilled and knowledgeable, a good teacher, and he delivered us to our destination safely. Along the way we had an amazing time together.

The healthcare system - a contrasting approach

In some ways, I believe that the healthcare system uses a very different approach. As you try to make healthy choices, overcome obstacles, and make progress, how often do you...

Yesterday I swept out my garage in the morning. It's amazing how quickly the dust and dirt accumulates in that space. Then I swept the kitchen. We have a new dog (our pandemic addition), doubling our canine count and apparently our dog hair production. In the evening, I sat on the front porch for my final Zoom meeting of the day and couldn't help but notice the cobwebs and old blossoms accumulating around the bench and front door. Sigh. I saved that cleaning for another day.

Debris accumulates

It struck me that just like debris seems to accumulate around my house, debris accumulates in my lifestyle. It's a slow creep, but little things start to show up. A bit more liberal with snacks in the evening after dinner. A bit less attention to getting enough vegetables. Even a bit less focus on staying connected with my wife.

Does this happen to you too? I suspect it does. And just like our homes need a periodic sweeping and dusting, our lifestyle choices would likely benefit from periodic...

Is this food healthy?

Before the pandemic, I ordered a latte from a local barista. In our exchange, the barista mentioned I might like to try it with coconut milk, because it's "healthier than cow's milk." Whether it's a blessing or a curse I haven't decided, but statements like these catch my attention. Where does this claim come from? Is it true? What is the evidence that supports this claim?

With all of us basically trapped at home these days because of COVID-19 and social distancing, many of us have much more time to spend online. Of course we want to stay healthy, even though the world seems like it got turned upside down, so seeking nutrition advice is common. And in the online world, there is no shortage of nutrition claims! But alas, online there is a great shortage of evidence.

Let's discuss what comprises good nutrition, emphasizing a few concepts that you will hopefully find useful.

The hero's body

Last week I wrote about how The World Needs You to Be a Hero. I believe...

I beat myself up pretty well last week.

During this time of coronavirus and social distancing I had grand plans to take advantage of fewer commitments and increased downtime to accomplish so much. I wanted to develop a number of new educational training programs at work, clean out the garage, and organize my files and photos, among other things. Yet, I had days last week where it seemed like getting dressed was about the highlight of my accomplishments.

Just like many of you, I'm learning how to make my way in this time of social distancing. And I suspect like many of you I'm experiencing challenges that make it hard to show up each day in the way that I desire. 

Has anything like this happened to you?

If so, here are a few things that I believe contribute to the problem. Our routines are different. We don't receive the same daily reinforcements and encouragements that let us know we are making a difference in someone's life. And there is great uncertainty about how long social...