My Lifestyle Doc

02/20/2026

Most people set goals trying to escape something.

But fear-based motivation burns out fast.

Vision-based motivation builds momentum.

Are you running from something…�or running toward someone you’re becoming?

Don’t forget this when you are working on changing your lifestyle!

02/10/2026

After a long stretch of cold and gray days, be sure to get outside today ☀️

Sunlight isn’t just a mood booster—it helps regulate circadian rhythm, supports vitamin D production, and improves motivation after a stretch of dark days.

Sometimes good medicine looks like movement, fresh air, and letting your body reconnect with nature.

Winter kept us in long enough—today we get out and soak up the sun!

02/05/2026

❤️ Heart Health Starts With Understanding Your Numbers ❤️

Did you know that cholesterol is more than just a single number on a lab report?

Your cardiovascular risk is influenced by genetics, lifestyle, inflammation, and more.

For a limited time, get $75 off an Advanced Cholesterol Consultation at My Lifestyle Doc.

✨ This visit includes:

In-depth cardiovascular lab testing

A personalized review of your heart disease risk

Evidence-based lifestyle counseling

A clear, realistic plan to protect your heart health.

If you’ve been told your cholesterol is “borderline” or you want a deeper understanding of your heart health, this visit is designed for you.

👉 Learn more and schedule at www.mylifestyledoc.com

Prevention starts with knowledge. Your heart is worth it.

02/05/2026

❤️ Heart Health Starts With Understanding Your Numbers ❤️

Did you know that cholesterol is more than just a single number on a lab report?

Your cardiovascular risk is influenced by genetics, lifestyle, inflammation, and more.

For a limited time, get $75 off an Advanced Cholesterol Consultation at My Lifestyle Doc.

✨ This visit includes:

In-depth cardiovascular lab testing

A personalized review of your heart disease risk

Evidence-based lifestyle counseling

A clear, realistic plan to protect your heart health.

If you’ve been told your cholesterol is “borderline” or you want a deeper understanding of your heart health, this visit is designed for you.

👉 Learn more and schedule at www.mylifestyledoc.com.

Prevention starts with knowledge. Your heart is worth it.

02/02/2026

Cabin fever is real—and no, the treatment isn’t another cup of coffee.
Here’s the medicine I prescribe:
• Cardio to boost mood and energy
• Lifting heavy to build strength and stress resilience
• Getting outside for sunlight and fresh air
• And if symptoms persist… plan a beach vacation 😉

Side effects may include better sleep, improved mental health, and feeling like yourself again.

Lifestyle medicine works—even for cabin fever.

01/31/2026

01/27/2026

One year ago, our house burned down.

When I look back, what stands out most is fear—not just in the moment, but the fear that followed. The questions. The “what ifs.” What caused it? Could it happen again? Will I ever sleep without wondering if we’re safe? Will my kids be permanently traumatized? The list goes on and on and on.

We worked through that fear. And I want to be honest—it still shows up. This snowstorm has brought some of it back. But I’ve learned this: giving fear power doesn’t protect me. So when it appears, I acknowledge it, talk about it, pray through it, and keep moving forward.

This year also held sadness, frustration, jealousy—and surprisingly, joy. That joy came from the overwhelming love and support we received. Gratitude became a quiet anchor. A daily practice that made hard days more manageable and helped crowd out the heaviness. If you’re in the middle of something hard, I can’t recommend a daily gratitude practice enough.

I also learned I’m not in control, no matter how much I like to be. Letting go has been necessary to heal and leaning into my faith has been what has helped me do that.

I have also learned patience in ways I never wanted to—with healing, insurance, rebuilding, and the slow work of moving forward one step at a time. And accepting help as a helper was challenging but we all need it at some point in our lives. We can pay it forward instead of holding that guilt.

I also learned that we all cope differently. For me, learning and sharing is part of healing. Turning pain into something that might help someone else matters to me. And hearing that these posts or podcast episodes helped others—whether with fire safety, prevention, or navigating loss—has brought real peace.

One year out, I’m still processing. Still learning. Still healing. But I’m deeply aware of how resilient we can be, how powerful community is, and how much growth can come after loss.

If you’re walking through something hard: be patient with yourself. Let fear pass without taking over. Practice gratitude. Accept help. Healing is not linear.

Thank you to every person who has supported my family this past year. I am deeply grateful for you. 🤍

01/22/2026

With winter storms in the forecast, it’s a great time to do two things: get prepared and step outside for a few minutes of daylight before the snow and ice roll in this weekend.

Brief sunlight exposure helps regulate your circadian rhythm, supports better sleep, and can improve daytime energy and mood.

So as you gather supplies and secure your home, consider taking a short walk or sitting outside. Then open the blinds and doors to let the light in.

Sunlight is powerful this time of year. Take advantage of this free medicine!

01/20/2026

One of the most common questions I get is: “What can I actually do to help prevent dementia?”

This matters more than ever. Dementia risk rises with age, and the number of Americans affected is increasing rapidly. Yet many patients are never given guidance—despite strong evidence that lifestyle plays a major role in brain health.

What consistently helps:
• Eat a whole food and plant forward eating pattern
• Include leafy greens, berries and an omega 3 food source regularly
• Move your body most days of the week and aim for a goal of 150 minutes of aerobic exercise a week and 2 days of resistance training
• Protect your sleep (7–8 hours, consistent timing)
• Manage chronic stress with healthy habits (exercise, stretching/yoga, breathing exercises, meditation/mindfulness, nature, social connection)
• Reduce or eliminate alcohol

Prevention doesn’t start with a pill.
It starts with daily habits we can prescribe—and should be talking about far more often. And if you are struggling to make the habits happen, get help! 🧠🥗

01/16/2026

If exercise feels hard to stick with, you’re not broken. The plan is.

Small shifts in the plan can change everything.

Most people try to make exercise consistent by pushing harder or waiting for motivation. But consistency doesn’t come from willpower. It comes from how the habit is designed.

A few things that matter more than motivation:
• Starting smaller than you think you need to
• Anchoring exercise to an existing routine instead of “finding time”
• Lowering the barrier so it’s easy to start, even on busy days
• Planning for real life instead of an ideal week

When the plan fits your life, exercise stops feeling like a constant restart and starts feeling repeatable.

Fix the setup. The habit follows. And get support if you need help creating this plan!

01/13/2026

Your gut isn’t asking for another supplement.
It’s asking to be fed.

Probiotic foods provide live beneficial bacteria that support digestion, immune health, and a healthy gut microbiome. But those good bacteria don’t thrive on their own.

They need prebiotics—the fibers that feed them.

Think of it this way:
Probiotics = the bacteria
Prebiotics = their food

Start simple:
• Probiotic foods: yogurt with live cultures, kefir, sauerkraut, kimchi, miso
• Prebiotic foods: beans, oats, onions, garlic, bananas, asparagus

You don’t need perfection. You need both—consistently.

The right food will lead to better gut health.