Healthy Habits I Recommend to Every Patient

Introduction

In medicine, every patient is unique — but some wellness principles hold true for almost everyone. Over the years, I’ve noticed a pattern: small, consistent habits often matter more than complex protocols or trendy diets. These are the core behaviors I recommend to nearly every patient, because they support long-term health, reduce disease risk, and create a foundation for resilience.

1. Prioritize Protein at Every Meal

Most people, especially women, under-eat protein. It’s essential for muscle maintenance, hormone production, blood sugar stability, and satiety. Aim for 20–30 grams per meal.

Good sources include:

• Eggs
• Fish, chicken, turkey
• Greek yogurt or cottage cheese
• Lentils, beans, tofu

2. Walk After You Eat

One of the simplest ways to improve blood sugar and digestion. Even 10 minutes of gentle walking after a meal can reduce glucose spikes, improve energy, and support metabolism.

3. Hydrate Before Caffeinate

Start your day with 16 oz of water before reaching for coffee or tea. This supports your digestion, alertness, and cortisol rhythm — and helps prevent the dehydration that often causes mid-morning fatigue.

4. Eat a Savory Breakfast

High-sugar breakfasts (think granola or fruit smoothies) can set off a day of blood sugar swings. Instead, opt for a protein-rich, savory meal: eggs with greens, avocado toast with smoked salmon, or a veggie scramble with turkey sausage.

5. Limit Ultra-Processed Foods

You don’t need to be perfect — but reducing ultra-processed foods lowers inflammation and improves satiety. Focus on foods with recognizable ingredients: real vegetables, whole grains, quality proteins, and healthy fats.

6. Make Sleep a Non-Negotiable

Sleep is your most powerful recovery tool. It affects everything from hormones to appetite to immune health. I recommend aiming for 7–9 hours of consistent, high-quality sleep each night.

• Dark, cool room
• Consistent bedtime and wake time
• No screens an hour before bed

7. Strength Train 2–3 Times Per Week

Preserving muscle mass is critical for aging well. Strength training improves insulin sensitivity, bone density, metabolism, and mood. You don’t need a gym — bodyweight exercises, resistance bands, or dumbbells at home work beautifully.

8. Get Morning Sunlight

Morning light helps regulate your circadian rhythm, boost mood, and support sleep. Aim to step outside within an hour of waking, even for a few minutes — no sunglasses needed.

9. Breathe Deeply (Daily)

Chronic stress triggers inflammation, gut issues, and hormone imbalances. One of the most accessible ways to reset your nervous system is breathwork. Try 5 deep belly breaths before meals or when stressed — it cues your body to shift from fight-or-flight to rest-and-digest.

10. Take Breaks from Your Screen

Constant screen exposure strains your eyes, posture, and nervous system. Build in screen-free pauses: take calls while walking, eat lunch away from your desk, or use an app to remind you to step away every hour.

Final Thoughts

None of these habits are extreme — and that’s the point. Health isn’t built from perfection, but from small decisions made consistently. These are the practices I come back to again and again with my patients because they work — across all ages, conditions, and lifestyles. Choose a few to start. Stack them gently over time. Let your health build from a place of self-respect, not pressure.