Disconnect From Technology: Spend 10 minutes a day without looking on your phone or laptop. When you put down your phone, your brain does not receive a lot input. You are then able to connect with what’s around you.
The term Blue Zones has been used to describe places where people live long and healthy lives. What exactly does it take to live a long and healthy life? What is the science and the secret behind longevity and life extension? In this series, we are talking to medical experts, wellness experts, and longevity experts to share “5 Things You Need To Live A Long, Healthy, & Happy Life”. As a part of this series, I had the distinct pleasure of interviewing Puja Aggarwal MD MBA.
Dr. Puja Aggarwal is a Board-Certified Neurologist, Epileptologist, Neuroscientist and a Certified Executive Coach currently based in Orlando, FL. She successfully navigated burnout as a practicing physician to live the life she always wanted. Now, she helps high achieving moms beat burnout by giving them tools to change their mindset and to take the career path of their dreams.
Thank you so much for joining us! Our readers would love to “get to know you” a bit better. Can you tell us a bit about your ‘backstory’?
Myhometown is Cincinnati, Ohio, better known as ‘The Queen City’ in the Midwest. Often, Ohio is thought of as being in the “middle of nowhere” or “all farmland.” I often used to believe that; but growing up in a smaller town definitely had its benefits! My mother and father are both successful entrepreneurs established in Cincinnati for four decades now. They were always an inspiration for me to pursue being an entrepreneur. Their entrepreneurial skills rubbed off on all three children. Last year, I decided to launch my coaching business Zenful Brain to help high achieving working moms with burnout.
Can you share with us the most interesting story from your career? Can you tell us what lessons or ‘takeaways’ you learned from that?
It has to go back to my story becoming an entrepreneur. Being a physician, my path was clear in life. I had to go to medical school, then complete my residency and fellowship. Next, the goal was to start practicing Neurology. However, being an entrepreneur was entirely new. Last year, I saw how the rates of burnout were among high achieving working moms. According to an Ohio State University Burnout Survey, two out of every three moms were experiencing burnout. I knew how a coach helped me and I became a Certified Executive Coach. One day in September of 2021, I remember feeling like a failure. I had not signed any coaching clients and I was fearful of continuing to be an entrepreneur. Once I realized that I could only learn from my failures, I was then determined to become a successful entrepreneur. From then on, the journey has had its ups and downs; however, overall the experience has helped me to learn so much including marketing, the importance of public relations, leveraging social media and the technological aspects of setting up a website.
None of us are able to achieve success without some help along the way. Is there a particular person who you are grateful for who helped get you to where you are? Can you share a story about that?
My inspiration comes from my sister who is also a fellow physician. I have met many leading physicians, coaches and mentors, but my sister has been a significant influence in my life. She has modeled sisterly love and been very supportive in my endeavors.
You are a successful leader. Which three character traits do you think were most instrumental to your success? Can you please share a story or example for each?
Three character traits that were instrumental to my success are compassionate, ambitious and respectful. My compassion has allowed me to care deeply for patients and clients. In addition, ambition has made me motivated and self-directed to earn my medical degree and be a life-long learner. Being respectful has helped me to respect others no matter where they are in life and to try to empathize with others without judgment.
Ok, thank you for all that. Now let’s shift to the main focus of our interview about health and longevity. To begin, can you share with our readers a bit about why you are an authority in the fields of health, wellness, and longevity? In your opinion, what is your unique contribution to the world of wellness?
Health is my passion! I am a Board-Certified Neurologist (brain doctor) and Neuroscientist. I lead cutting edge research in diseases of the brain. I have spent years learning how the anatomy of the body and organ systems and the importance of overall health. At one time, I was not the epitome of health when I was experiencing burnout. I had difficulty with sleeping, exercise, eating health in addition to my mental health. With the help of a coach, I learned how to take burnout head on and change my life. I decided to make myself a priority by exercising, eating healthy, sleeping more, and taking care of my emotional and mental health. In my 14 years of experience, I have seen the before, during, and after-effects of burnout. I became a Certified Executive Coach to help other high-achieving working moms experiencing burnout. I have also coached several clients with burnout to transform their lives to start taking on new challenges, discovering new talents, and learning to set boundaries. I inspire other working parents to increase engagement in their lives to increase their fulfillment and joy.
Seekers throughout history have traveled great distances and embarked on mythical quests in search of the “elixir of life,” a mythical potion said to cure all diseases and give eternal youth. Has your search for health, vitality, and longevity taken you on any interesting paths or journeys? We’d love to hear the story.
Yes it definitely has! I used to think that simple things like journaling, meditation, gratitude and such “woo-woo” things were not beneficial to our overall health. Since I became a Neuroscientist, I have looked at the data behind such behaviors. Research shows that journaling, meditation and gratitude are very beneficial for our mental health. I now practice journaling, meditation and gratitude to help improve me de-stress. I also try to incorporate my children in these practices. If my daughter feels upset, she will write down her feelings and talk to me about it.
Based on your research or experience, can you please share your “5 Things You Need To Live A Long & Healthy Life”? (Please share a story or an example for each)
- Eat Whole, Plant Based Foods: Eating processed foods such as packaged foods, refined grains, excess sugar or junk food, you are more likely to have poor overall health. By incorporating vegetables, nuts, whole grains and legumes into your diet and less red meat, this improves your brain health.
- Make Exercise a Part of Daily Life: When we have to set aside time for working out at the gym or other activities, our brains are more likely to be resistant to those activities as they are viewed as a chore. Being active by walking, doing daily chores and by participating in hobbies you like, you are less likely to develop diabetes, cardiovascular or other medical issues.
- Get Restful, Restorative Sleep: Sleeping daily for 6–7 hours at night reduces your risk of Alzheimer’s disease by 30%. a set schedule for when you go to sleep and when you wake up. You should follow this schedule even on the weekends as this has been shown to be most beneficial to reduce your risk of dementia.
- Socialize: By surrounding yourself with family and friends, you build emotional connections which lead to longevity. Pick one or two people who you enjoy the company of and spend 1–2 hours a week with them. You could also pick up the phone and call people who may not be local. Talking over the phone can also build that emotional connection.
- Optimism: Take time daily to state three to five positive things about yourself. With positivity, you can reduce your rates of anxiety and depression. This will make the positive neural pathways in your stronger. In turn, positivity and optimism will become second nature.
Can you suggest a few things needed to live a life filled with happiness, joy, and meaning?
To live a life filled with happiness, joy and meaning, do these 5 things:
- Practice Gratitude: Every morning, wake up and state out loud three to five things that you are grateful for. Gratitude has been shown to increase joy and meaning in life by increasing the chemicals norephinephrine and dopamine in our brains. These are our ‘happy’ neurotransmitters in our brains. When we focus on what we have, our brains focus on the positive. This can change your emotional state and mindset.
- Start Journaling: Every night, take ten minutes to write down your feelings and thoughts. By reflecting on your thoughts and feelings, you are more less likely to experience depression and anxiety. This will also help to increase joy in your life.
- Breathe: Start your day with five minutes of deep breathing. Sit in a quiet room and close your eyes. Focus on your breathing. Take deep breaths in and out slowly. You will start your day feeling calm and grounded.
- Reconnect With Nature: Take a ten-minute walk outside or sit on your deck can help you to stress less. Research has shown that spending time outside has a profound impact on your brains by reducing stress and increasing creativity and connectivity.
- Disconnect From Technology: Spend 10 minutes a day without looking on your phone or laptop. When you put down your phone, your brain does not receive a lot input. You are then able to connect with what’s around you.
Some argue that longevity is genetic, while others say that living a long life is simply a choice. What are your thoughts on this nature vs. nurture debate? Which is more important?
Longevity is a combination of nature and nurture. Genetics or nature definitely have an impact on part of how long we live. According to the research article “Human longetvity: Genetics or Lifestyle? It takes two to tango,” genetics account for about 25% of why people live longer. Nuture or environmental factors contribute to about 75% of why people live longer. Environmental factors include diet, exercise, drinking alcohol, sleep, mental and emotional health. Nurture or lifestyle is very important to longevity.
Life sometimes takes us on paths that are challenging. How have you managed to bounce back from setbacks in order to cultivate physical, mental, and emotional health?
Six years ago, I was working as a full time Neurologist with two little kids. I was barely surviving at work yet alone at home. For the life of me, I could obtain a work life balance that resonated with me. In the summer of 2016 one Saturday morning, I was sitting with my kids. I was trying to focus on spending quality time with them, but could not stop ruminating about work. I had anxiety about making mistakes at work and this followed me everywhere. I knew I needed to take back control of my life. I had to leave job that I was no longer aligned with. Through coaching, I was able to live the life I wanted. I now was able to spend quality time with my kids and live a healthier life.
Can you please give us your favorite “Life Lesson Quote”? Do you have a story about how that was relevant in your life?
My favorite life lesson quote is “You are imperfect, you are wired for struggle, but you are worthy of love and belonging” by Brene Brown. I used to think that I had to be perfect in life; in fact our brains are wired to think we need to be perfect. When we aren’t perfect or we don’t meet our expectations, our brains focus on the negative. Through coaching, I was able to reframe my thoughts from “I need to be perfect” to “I am human. I am worthy.” I said this to myself daily for months. Over time, I finally was able to rewire the neural pathways in my brain to believe that imperfection is perfection.
You are a person of enormous influence. If you could start a movement that would bring the most amount of good to the most amount of people, what would that be? You never know what your idea can trigger. 🙂
Everyday, I work to inspire other high achieving working moms to make themselves a priority in all aspects of health: physical, emotional and mental. We can only take care of others and succeed when we take care of ourselves. Through my speaking, podcast and coaching, I hope that I can help as many people as I can.
What is the best way for our readers to continue to follow your work online?
Readers can find me on my website at www.zenfulbrain.com or email me at [email protected]. I can also be found on social media on Instagram at @zenfulbrainofficial. Our readers can also work with me through coaching one on one. Readers can also listen to my podcast Zenful Brain available on Apple and other major podcast apps.
This was very inspiring. Thank you so much for the time you spent on this. We wish you only continued success.