I would say let go of the “to do” list and play! Or at least schedule in some time for play. It is very rare that we do things just for the sake of pure joy. So much of what we do is out of obligation. I want to know what makes your spirit soar! I encourage everyone to find something that they enjoy and find some time to do it. I recently started taking guitar lessons. I love music and love to sing. I am nowhere near ready to jam but it makes my soul happy. When I feel fulfilled in deep ways like that, I bring my best self to all other aspects of my life.
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 Shannon Leggett.
Shannon Leggett, PT, MPT, YT-200 is a licensed Physical Therapist, certified Yoga Instructor, and owner of Shannon Leggett Physical Therapy, PLLC.
Most of Shannon’s 20+ year career has been in NYC, dedicated to helping thousands of corporate executives and high-level athletes recover from injury. Determined to give her clients the highest quality of care and optimize their outcomes, Shannon has developed a unique approach to treatment, combining her extensive background in evaluation and treatment of musculoskeletal pain with her passion for yoga, providing care of mind, body, and spirit.
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’?
I have been a physical therapist in NYC for over 20 years. I have spent most of my career treating orthopedic injuries like knee, shoulder, and back pain, headaches, and ankle sprains. Working in midtown Manhattan, most of my clients were in high stress jobs, worked long hours with significant commutes, and generally felt that “work hard, play hard” was the way to live. Over time, I saw how lifestyle was a factor in how my patients perceived pain, handled pain, and how they recovered. They often had other health issues such as cardiac disease, infertility, and gastrointestinal disorders. Lifestyle is also a factor in many of the chronic diseases that they faced. I realized that I was in a unique position to not only help them with their injuries, but also help them transform their total health. This has become my mission and the backbone of my practice.
Unfortunately, the business models that I was working in at the time did not lend itself to treating patients in a holistic way. I knew the potential to fill in the gaps in healthcare was right at my fingertips. In March of 2020, I was furloughed for several months due to COVID. I had the space, time, and energy to really put the pieces together. It was at that time that Shannon Leggett Physical Therapy, PLLC was born. I was part of the great resignation! I now do in home/office/virtual private sessions in NYC where I can devote my time and education to the total wellbeing of my clients — and I’m absolutely loving it.
Can you share the most interesting story from your career? Can you tell us what lessons or “takeaways” you learned from that?
There are so many stories over the years but one that always stands out is a patient who I treated about 10+ years ago for knee pain. He thought he would never run again. After his first triathlon, he came back to the clinic I was working with at the time and gave me his medal. He was so grateful that I gave him back the ability to do the things he loved. It was the first time I really understood the power that physical therapy has to transform the lives of those we treat. We are still in touch, and he is an avid athlete — using the tools I taught him to maintain his joint health. What strikes me most about this story is the long-term impact not seeking care might have had for this patient. People think that pain is a natural part of aging and accept the inability to do certain things. Over time they slowly give up what keeps them healthy and fit. Lack of regular exercise is a risk factor for most chronic diseases. Movement is medicine and a whole lot cheaper than the cost of healthcare interventions. If you have pain, find a physical therapist!
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 you get to where you are? Can you share a story about that?
Honestly, I have a village of people who have helped me get to where I am today. I can pinpoint a moment when things started to shift for me, and I knew that starting my own business was inevitable. During the pandemic, while I was furloughed, I was sitting in on a networking meeting on Zoom. One of the PTs in the group, who already had a successful business, said, “it is okay to want more.” It was as if someone finally gave me permission to take the leap. From that moment forward, everything changed. I put things into motion and gave myself a timeline. Less than a year later, I was fully self-employed with a successful practice. You can have all the support in the world, but at the end of the day, the only one who can make the decision is yourself. That Zoom moment was what lit the fire.
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?
I have been working for the last nine months in a business program which helps entrepreneurs who want to make an impact on the world. At the heart of the program is to learn how to build know, like, and trust with clients, potential partners, and the media. I would like to think that in all my years of working with patients, my ability to foster know, like, and trust is what has gotten me to where I am. For example:
- KNOW: Most of my referrals come from people that I have treated. I think that my ability to connect with others is one of my superpowers. Since one of the most important variables to a successful outcome for a patient is the relationship they have with their practitioner, that ability to connect is key to my success.
- LIKE: People relate to me. You name it, I have been through it. I have been in the trenches like everyone else and I treat everyone who walks into my life as a comrade. I think there is something in that that resonates with people.
- TRUST: I get people better as I continue in my career. I have honed my skills with countless continuing education classes as well as over 20 years of treating patients.
Why are you an authority in the fields of health, wellness, and longevity? In your opinion what is your unique contribution to the world of wellness?
Physical therapists get extensive education on all the systems of the human body simply through our required curriculum. Most states then require continuing education credits to maintain licensure. Many, like me, then go on to obtain specialty certifications. I completed my 200-hour Yoga Instructor certification in 2016 and Restorative Yoga Teacher certification in 2018. I am currently working on a lifestyle management certification. I would like to believe that between my 20+ years of experience and extensive education has placed me as an authority in this field.
Once in my care, I am often the medical practitioner that a patient spends the most time with. I really get to know my patients. I take a thorough medical history, do an exam, and over time get to know how they operate in the world. It gives me the unique opportunity to guide them on a path of total health.
Has your search for health, vitality, and longevity taken you on any interesting paths and journeys? We’d love to hear the story.
I have had a very personal health journey. I was diagnosed with generalized anxiety disorder in my mid-30s. Now that I know what anxiety is, I am pretty sure that it is something that I struggled with for a long time undiagnosed. I was able to navigate and achieve but with questionable fulfillment. Around 35, I got to a point in my life where I knew I wasn’t happy, but the paralysis of anxiety didn’t really let me make changes. It was crippling. Anyone who has been there, knows how awful this is. I found the right help which has been a game changer for me, and I continue to do the work weekly. I was also determined to find other ways in which I could support myself. I researched gut health and worked on my nutrition. I started to run. I looked at my relationships and made some hard choices. I prioritized sleep. I made sure I was connected socially. I volunteered. As I built my confidence, I started pushing some of my boundaries. I ran the NYC marathon. I have traveled solo. I have joined group trips, made lifelong friends, and hiked all over the world. Travel has helped me rely on myself and trust my problem-solving skills. This mental health journey for me, taught me to take control of my life and my health. It taught me how I have power to control how I feel physically, mentally, and emotionally. When you realize how good you can feel, you want to share that with others. In so many ways, my journey has informed how I care for my patients. People come to me in pain because of an injury. However, pain is influenced by more than just biomechanics. Stress, sleep, nutrition, social connectivity, spirituality, lack of regular exercise all affect pain. I could not effectively do my job without asking about and educating patients on these topics.
Based on your research or experience, can you please share your “five things you need to live a long and healthy life” Share an example for each.
My five things would include exercise, stress management and resilience, connection, sleep hygiene, and nutrition. Here is my why:
Exercise:
People seek me out because they have pain due to repetitive stress injuries or traumatic events, such as hip fractures. Studies show that falls are the top cause of injury and injury related deaths over the age of 65 (think Ivana Trump). For those who fall and break a hip, the one-year mortality rate is 21%. It has also been proven that the ability to get off the floor is a strong predictor of all-cause mortality. Exercise can help maintain the balance, strength, and mobility needed to prevent such issues as we age.
Since 51.8% of U.S. adults have at least 1 chronic condition, it is not uncommon for me to have patients who suffer from heart disease, cancer, or diabetes. One of the major risk factors of chronic diseases is lack of regular exercise. Again, movement is needed for longevity!
Stress management and resilience:
Another factor that is common in my patients is chronic stress. Stress drives inflammation which impacts pain and is also a risk factor in chronic conditions. We also can’t deny the mental health data around the effect of the pandemic. Education on stress and helping people build resilience is key. Meditation, pranayama, and asana have all been well documented on their ability to reduce stress and inflammation.
Connection:
My clients who are in pain, don’t participate in the activities that they enjoy. They withdraw from social activities, stop hobbies, reduce, or eliminate physical activity. This isolation can drive pain and anxiety/depression. It is also well documented on what loneliness can do to physical and mental health. Studies have shown that loneliness can increase your risk of death by 26%, is worse than obesity, can put people at greater risk for cognitive decline and dementia etc. Staying socially connected is imperative to longevity. I often coach patients on how to stay connected to the things they love to do. We might have to modify them or work on mindset, but I believe these conversations are crucial.
Sleep hygiene:
Quality sleep is essential to our mental and physical health. Adults require an average of 7–9 hours of sleep per night. It is estimated that one third of adults do not get enough sleep. Chronic sleep deprivation increases risk for diabetes, cardiovascular disease, obesity, depression, and early death. Sleep is where we process thoughts and emotions. If we want to wake up feeling clear-headed, focused, and in a good mood, sleep is key.
Nutrition:
In order for our body to function optimally, we need to provide it with all the vitamins, minerals, and nutrients it requires. A balanced diet influences our mood, our ability to focus, quality of sleep, weight management, and lower risk of chronic disease. While some people have food allergies or intolerance that need to be taken into consideration, for the most part I encourage my patients to eat a diet rich in plants, whole grains, dairy, and lean protein.
Can you suggest a few things needed to live a life filled with happiness, joy, and meaning?
I would say let go of the “to do” list and play! Or at least schedule in some time for play. It is very rare that we do things just for the sake of pure joy. So much of what we do is out of obligation. I want to know what makes your spirit soar! I encourage everyone to find something that they enjoy and find some time to do it. I recently started taking guitar lessons. I love music and love to sing. I am nowhere near ready to jam but it makes my soul happy. When I feel fulfilled in deep ways like that, I bring my best self to all other aspects of my life.
I would also encourage others to prioritize real rest or downtime. This is very different from binging a show while drinking wine on the couch. To me, real rest is a reset of your nervous system. The demands of society today often have us in a state of fight or flight. When in this state, it is hard to connect with others, we are often cranky, or avoid things all together. It is hard to find happiness and joy when we live like this. Finding ways that bring your nervous system back to its rest and digest state is important.
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.
I agree that nature certainly plays a role, but good habits still need to be taught and nurtured. I would like to think I come from good genes but that didn’t mean I escaped mental health struggles. If I hadn’t learned how to take care of my nervous system better, who knows what would have been in store for me health wise. Health is influenced by what we consume on a regular basis (diet, TV, news), the company we keep, and the environments we are in.
Life 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?
As so many of us in healthcare do, I have suffered from burnout several times in my career. For anyone who has been there, it takes a huge toll on physical, mental, and emotional health. I love my profession but was never thrilled with how I delivered care. To have longevity in my career, I had to forge my own path to create sustainability and satisfaction. While I was figuring things out, I took extra good care of myself health wise. I found like-minded people. I paid attention to what felt right and/or brought joy and moved more toward that. It was a lot of trial and error, and the path was not always linear but building awareness was key. Overtime, the pieces came together, and I was able to make a true change in my life.
Can you please give us your favorite “Life lesson quote?’ Do you have a story about how that was relevant in your life?
I love a good quote! The one that I remind myself of on a regular basis and use with my clients is:
“Start where you are. Use what you have. Do what you can.” -Arthur Ashe
The first time that I heard this quote was before a New Year’s Eve yoga class several years ago. It was used in the context of how we often fail to stick to our New Year’s resolutions. Hearing this quote was a huge mindset shift for me. Let’s break it down:
Start where you are: How often do we beat ourselves up when we start something new or challenging for not being better or further along than we are? This often leads to giving up before we even see any positive effects from our effort. This was me a few weeks ago. The pandemic was a challenge for me to keep up with an exercise routine. I also buried myself in building a business to keep myself going. Obviously, I know how important regular exercise is, but I am human!!! I have gotten back into a routine however I was incredibly frustrated a few weeks ago at how far I had let things go. I had a moment where I was tough on myself. But I went back to the idea of starting where you are. I can’t change where I started. I can only be consistent moving forward. It helped prevent that downward spiral and dive into a pizza!
Use what you have: How often do we think we have to have more expertise, experience, time, money etc. for giving something a try or making a change? You already have what you need to do whatever it is you want to try. Some people thought it was risky to start a business during a pandemic. I knew I had the skill and clientele to make a go of it. I used what I had!
Do what you can: You cannot do more than what you have the skills for. Growth takes time. Just because I had what I needed to start a business does not mean I have all the skills to scale or diversify. In the meantime, I do what I can as I learn the skills to move forward.
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?
Over the years, I have so often felt how people don’t know how to live “well”. They are so detached from what it means to be physically, mentally, and emotionally healthy. This is evident in the amount of chronic disease in this country. Much of our current care model is to treat the symptoms instead of the root cause of the problem. I would love to see a push toward prevention through education on lifestyle management or in cases where disease is already present, counseling on lifestyle changes being a key to health and longevity. I dream of the day where people prioritize rest instead of glorifying “busy”, eat real food, move their bodies regularly in ways they enjoy, put down their phones and spend time with people who leave them feeling supported and energized, find ways to play and support themselves spiritually. The path to health and wellness can be so simple, yet we have strayed so far away. The cost has been enormous. In the spirit of “start where you are, use what you have, do what you can”, I will continue to educate one patient at a time, talk about it during opportunities like these, and maybe someday lead the charge for change through programming I design.
What is the best way for our readers to continue to follow your work online?
Website: www.shannonleggett.com
IG @SLPTNYC
LinkedIn www.linkedin.com/in/shannon-leggett
Thank you for sharing so many valuable insights with us today!
Thank you again for the opportunity!