A Wellness Manifesto: Your Health Molds Your Legacy

My little sister Nena was born with a life-altering congenital defect: Hypoplastic Left Heart Syndrome. This two-chambered heart abnormality is not common. Only 1% of the babies born each year in the US have this unique characteristic. After birth, we come to discover that Nena’s heart was covered in tiny obstructive holes, veins and arteries were jumbled every which way, and a plethora of other cardiovascular weaknesses were revealed left and right. Her heart is like no other.

To put this into perspective, most of us have four chambers— double the capacity and resilience.

It all starts with blood flow. In a normal four-chambered heart, deoxygenated blood pumps through the right atrium to the lower right ventricle. Then this viscous red fluid travels to the lungs, drops off CO2 and makes room for O2 to hop on the ride. Finally, the oxygenated red blood cells haul back through the left atrium and ventricle to be distributed throughout the body and brain.

With two chambers the blood pumps into one merged atrial-ventricular space on either side. It’s very similar to the cold-blooded fish swimming the oceans. The oxygen-rich blood bypasses the poorly functioning left side of the heart. The right side of the heart then pumps blood to both the lungs and the rest of the body. However, when these openings initially close in the womb, it becomes hard for oxygen-rich blood to get to the rest of the body.

On top of this, Nena was born without a spleen. This organ is critical for a robust immune system; it acts as a filter for blood by recycling old, worn-down red blood cells. Platelets and white blood cells are also stored within this mighty organ.

Throughout Nena’s growing years as a child, she was held back by an inflexible “leash.” She couldn’t do all the kiddo activities and games without overwhelming fatigue and intense fragility. Sluggish blood flow, difficult respiration, chronic infections, and a variety of other health hurdles restricted her from participating in sports, exercising, and doing the “juvenile” things we don't think much of like sneaking out and going to the nearby gas station for some snacks.

I vividly remember family vacations over the scorching hot summers in St. Louis. Regardless of the sweaty weather, mom’s worry still poured over Nena’s heart. “It's time to get out of the [lukewarm] pool water! Your lips are purple, Nena!” This lack of fluent blood flow quickly transformed her bright red lips into a dark-deep purple in a matter of minutes. Shivers and chills took over. This was the common signal to stop the sibling horse-playing.

In her early childhood years, she had three open-heart surgeries. Thereafter, chilly hospital visits became the norm— but these strenuous procedures kept her heart pumping.

Growing up, I never fully understood the severity of her heart defect and health issues, it was just a part of my family's lives. Her heart worked vigorously for 14 years, until it began to fail the day of Christmas Eve 2013.

She was administered to the hospital after feeling a cloud of unbearable fatigue and instability. At first, we thought it was just a typical abnormality that could be fixed in a snap...

However, days turned into weeks and weeks turned into months. The concerned doctors informed us that time is running out. Nena’s temple was at it’s wit’s end.

There’s a deep harsh reality to this situation— another beautiful human needs to pass away. As life cycles on planet earth, death sprouts birth.

And so, on March 13th, 2014, a small cooler rolls into the operation room encapsulating that sacred, one-of-a-kind orb of energy.

Nena’s 75 day containment in bed had finally come to a close.

Not just any type of bed, no. It was a stiff, cold, awkward, railed-in, and restricted hospital bed... along with limited privacy (visitors, doctors and nurses regularly storming in-and-out), an ancient TV set hanging off of the ceiling, a small window with a vague view of the world (bland industrial landscaping), and IVs, blood monitors and oxygen tanks scattering every which way around her tiny 65-pound body.

It was a typical hospital room; sparse and functional.

But my point of this speil is simple—you can do so much in 75 days—if you're physically & mentally equipped.

This new heart gave Nena a new life. Without this graceful donation from that young man coinciding with modern medicine, she wouldn't be alive.

The following days after the transplant, in order to replenish health and fully recover, she required an adherable, satisfying, & nourishing wellness plan which included a variety of modalities.

Number one on the list is consuming delicious wholesome foods brimming with healthy fats, hearty proteins, antioxidants, polyphenols, and nutrients.

Having to spend any amount of time in the hospital is far from enjoyable. The unappetizing, sterile, and cold air certainly will divert anyone away from visiting the doctor. Perhaps the worst part is having to eat the food-like products.

Aka ultra-processed chocolate pudding, french fries with (high-fructose corn syrup) Heinz ketchup, sodium-soaked sandwiches, Jell-O mush, or plastic-wrapped sugar-laden muffins.

The irony hurts… sick, wounded, or injured individuals are administered to the hospital just to be fed something you wouldn't give your dog. Now that is a sick system.

Movement medicine comes up next. Nena slowly elevated from struggling baby steps (with a walker) to long strides with little exasperation. In due time, her muscles fulfilled, her joints loosened, and her skin stretched. Every cell in her body came alive through the power of kinetic energy.

Although the bulk of our society doesn’t take advantage of a deep 8 hours every night, sleep and rest are critical to a balanced body and mind. It is our time to escape from reality and literally take a “trip” to another realm. The dream realm. Although we truly don’t know what is going on as we sleep, we are most definitely repairing and rebuilding our stressed out cells. For Nena’s circumstance, she required a hefty 10 hours or so to optimize back in shape. For a healthy individual, aim for 7-9 every night (unless you’d rather crave more food, become cranky, irritable, and brain-foggy, reduce muscular strength, and accelerate aging). Prioritize rest, then play.

Social isolation is one of the largest contributors to a diminished sense of purpose and triggers a copious amount of mental downsides. Research is booming on social isolation; it can have direct effects on cardiovascular disease risk factors. Earlier I alluded to Nena having a lack of alone time and privacy in her hospital bed. However, even though she may have felt the craving to be alone, the constant flux of family and friends amplified her need to push onward and survive.

These heart-to-heart connections quite literally keeps us strong and resilient to disease. Social wellness is so so important, I cannot emphasize this enough. The positive effects of developing and maintaining healthy relationships are endless and it has been shown in Blue Zones to amp-up longevity genes. So if you have the opportunity to converse about extravagant ideas and aspirations (not with yourself, of course) then kindle a new friend today.

Life is extraordinarily precious. Stressing over "little" things like getting stuck in traffic, losing your wallet, or stepping in some juicy dog shit with your fresh white sneakers will not only bring you down a negative trail, but it will drag others downhill with.

Beautiful people feeling stuck in life—just like Nena—need guidance down a health-promoting path. Optimal health starts with nutrition, movement, sleep, and social connection.

So, incorporating a wide variety of vegetables, fruit, fish, grass-fed meat, nuts, seeds, herbs, spices, exercise routines, a plush bed set, and a trusting partner will help you take that first step into achieving a balanced body & mind.

After countless hours of research on health & wellness protocols these past several years and working with fellow friends, family, and colleagues on their specific diet and lifestyle approaches— I’m blessed that healthy habits come naturally.

Before I really understood brain health, which was quite recently, I would have many bad brain habits. I grew up chowing on fast food, smoking a ton of weed, and slept a mere 7 hours a night as a growing teenage boy.

I had no clue these things were hurting me long-term. I was a juvenile kid, unaware of these poor health choices— mainly revolving around my second brain... the gut.

By now, I’m sure you understand and accept that the subjective mind has power on the objective world. But our second brain also has a direct effect on our mindset and what we say, do, and think.

With foundational nourishment, you will heal.

With poison, parasites, and toxic ingredients from your environment, you will break-down.

Unfortunately in this day and age it takes a lot of mental grit to backlash these destructive influences. We’re bombarded with ads, pop ups, and false notions on how to achieve balance and equilibrium. All which are very complex; making you want to ignore it all.

It can be so overwhelming. That’s why in our already hectic lives we need to simplify the term “healthy.”

Move. Eat plants. Don‘t eat too much. Socialize. Breathe. Play. Rest.

Those are the basics to homeostasis. No overwhelming diet plan, no extreme workout routine, no lengthy health retreat. No BS.

This was a wellness manifesto on how your health depicts your legacy. It’s in your hands, no one else’s.

Nena's story proves that

Mindfulness is Awareness,

Movement is Strength,

Food is Medicine,

and Trust is Love.

Postlude

Today, Nena is living lavishly at 20 years young (turns 21 November 8th!). She has quite the Scorpio personality, defined by her shyness, and goal-oriented artistic nature. Go figure, Nena partakes in many hobbies in the arts, especially handmade jewelry made out of the finest stones, crystals, and natural materials. Check out her instagram @nenanne.jewelry along with her main account @_nenanne

She also enjoys jammin' to stellar music and surprisingly some of my favorites like Tame Impala, Mac Demarco, Peach Pit, and Unknown Mortal Orchestra (unlike her old days blasting Taylor Swift and other poppy tunes... hehehe).

Nena is progressing the world to become more self-aware, one person at a time, regardless of her quiet traits. Her friends and family appreciate her loving personality, even though we can sometimes be frustrated with her emotional distance she chooses to keep. Alas, no need to be hard on you, Nena. You only deserve the best.

One love sis,

cvc