My Lifestyle Doc

My Lifestyle Doc Internal Medicine/Lifestyle Medicine Board Certified Physician

05/05/2026

We think motivation is the starting point.
It’s not.

It’s easy to show up for others—our kids, our family, our responsibilities.

But when it comes to ourselves, it suddenly feels negotiable.

The truth is, motivation comes after you start.
Not before.

If you’re stuck in that mental back-and-forth, stop waiting to feel ready.

Focus on your mindset.

Decide you’re showing up—no matter how you feel.

That’s how routines are built.

That’s how consistency happens.

Start small. Start imperfect. Just start.

05/01/2026

Can you prescribe an exercise like a medication?

For high blood pressure, the answer is yes—and one of the simplest options might surprise you: wall squats.

Recent research highlights isometric exercises (muscle contractions held in a static position) as an effective adjunct for hypertension management. Wall squats are one of the most practical ways to apply this.

Why wall squats?

When you hold a wall squat, your large leg muscles contract without movement. This creates a temporary increase in blood pressure during the hold, followed by a rebound effect—improving blood vessel function and lowering resting blood pressure over time.

What the research shows:

* Isometric training can lower systolic blood pressure by ~8–10 mmHg
* That reduction is comparable to some first-line medications
* Benefits are seen when done consistently, just a few times per week

This is a **supplement**, not a replacement for medications when they’re indicated.

Best results come when paired with other lifestyle strategies:

* Nutrition (DASH-style, reduced sodium)
* Additional Physical activity
* Sleep
* Stress management

** Not appropriate for everyone so consult your doctor about whether adding wall squats to your routine is right for you.

Dr Dotson and I had the opportunity this weekend to speak with a group of pelvic floor physical therapists about the pow...
04/27/2026

Dr Dotson and I had the opportunity this weekend to speak with a group of pelvic floor physical therapists about the power of lifestyle medicine—and what an incredible experience it was.

They were engaged, thoughtful, and truly eager to learn how lifestyle interventions can support the work they’re already doing with patients every day.

We love the challenge of exploring how lifestyle medicine fits into every area of healthcare, because it does. From movement and nutrition to sleep, stress, and behavior change—these foundations have a role in every specialty.

Grateful for the opportunity to share, collaborate, and continue building bridges across professions.

Thank you, , for the invitation!

Today, Dr. Dotson and I had the opportunity to speak with Med-Peds residents about what it really means to prescribe lif...
04/20/2026

Today, Dr. Dotson and I had the opportunity to speak with Med-Peds residents about what it really means to prescribe lifestyle medicine.

Because improving health isn’t just about telling patients to “live a healthy lifestyle”—it’s about helping them figure out how to make it work in their real lives.

We talked practical strategies, behavior change, and how small, consistent habits can lead to meaningful outcomes.

We love having the opportunity to teach about this powerful tool for patients! And the best thing is, residents love learning about it.

MyLifestyleDoc

04/11/2026

Same habit—better view.

A change of scenery doesn’t change what matters most. Movement, consistency, and taking a little time for yourself still count—no matter where you are.

Vacation reminded me that these habits aren’t about perfection or routine—they’re about how you feel. More energy, a clearer mind, a chance to slow down and actually be present.

You don’t need a perfect schedule or the “right” moment to take care of yourself. Just something simple you can come back to, again and again.

04/10/2026

There’s something about stepping away from the routine that reminds you what really matters.

Recently took some time to get away, slow down, and just be present—and it was in the smallest moments that I felt the biggest shift. Watching the sunset, putting the phone down, not rushing to the next thing… just allowing myself to decompress.

We talk so much about nutrition, exercise, and sleep—and those matter—but this is part of health too. Creating space to pause. To breathe. To actually experience your life as it’s happening.

The truth is, we don’t need a vacation to do this… but sometimes it reminds us how much we need it.

Coming back with a renewed reminder to build more of these small, present moments into everyday life.

MyLifestyleDoc

04/03/2026

It’s always powerful to see just how much can change when someone truly commits to their health.

Labs that once raised concern can shift dramatically—sometimes in a matter of months—when consistent lifestyle changes are put into place.

Because the biggest impact often doesn’t come from a single decision…
It comes from daily habits.

What you eat.
How you move.
Your sleep.
How you manage stress.

These are the areas where we can make the most meaningful progress in our health—and they’re also the foundation of lifestyle medicine.

It’s not just about knowing what to do.
It’s about learning how to make it work in your real, everyday life.

Small steps. Done consistently.

That’s where real change happens.

03/26/2026

There is a lot of information out there about perimenopause and what you “should” be doing.

Some of it is helpful.
A lot of it is confusing.
And some of it is just… wrong.

Perimenopause isn’t one-size-fits-all—and your plan shouldn’t be either.

Schedule your perimenopause lifestyle visit today! www.mylifestyledoc.com

03/23/2026

What I talk about with patients every single day: if you want to eat more fruits and vegetables, it doesn’t happen by accident—it happens with a plan.

In today’s food environment, convenience rarely equals nutrient-dense. If we don’t think ahead, it’s easy to go an entire day without enough fruits and vegetables. Lunch time tends to be an area of opportunity for most people.

Some simple strategies I recommend to help your servings at lunch:

➡️ Bring leftovers from last nights nutrient dense dinner (if you don’t have leftovers start making more so you do).

➡️Catered lunch? Add your own apple, carrots and hummus, or side salad.

➡️Replace chips that you typically bring with a sandwich with a veggie or fruit.

➡️Prep some nutrient dense wraps, salads, or bowls for the week.

It may seem small, but these small, planned choices are what add up over time.

Taking a few minutes to plan your week—grocery list, quick prep, easy add-ons—can make the difference between “I should eat better” and actually doing it.

03/16/2026

Proof you shouldn’t give up on picky eaters.
Tonight was a small but exciting win in our house: salmon, green beans, and carrots… and both vegetables were brand new. And they were all eaten. 🎉

One thing many parents don’t realize is that kids often need multiple exposures to a food before they’ll try it — sometimes 10–15 times or more. And in this case it probably was been over 100! That’s why consistency matters.

Keep putting healthy foods on the plate without pressure and let curiosity do the work over time.

Small moments like this are a good reminder that persistence with healthy habits really does pay off.

03/10/2026

One of the easiest ways to build healthy habits as a family is simply getting outside and moving together.

Physical activity doesn’t always have to look like structured exercise. Bike rides, walks, playing outside, or exploring a trail all count.

Regular movement helps improve
cardiovascular health, supports metabolic health, and reduces the risk of many chronic diseases.

Even more importantly, when movement becomes part of family life, it’s easier to stay consistent.

Healthy habits often start with simple moments like this.

What’s your favorite way to move as a family?

MyLifestyleDoc

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Lexington, KY
40517

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