01/09/2026
🔥 Top 12 Health Recommendations for 2026 🔥
☀️ Lose Weight ☀️ Gain Energy ☀️ Reduce Stress ☀️ Feel More Alive
By Dr. Troy Dreiling, Vancouver Disc Center & Zenaptic Health
As we move into 2026, one thing is clear: people don’t just want to live longer—they want to live better. More energy. Less stress. Sustainable weight loss. Clear thinking. Stronger bodies.
🔐 After more than three decades of clinical experience helping patients restore spinal health, reduce inflammation, and reclaim their vitality, I’ve seen what actually works. These are not trends or fads. These are foundational health principles that consistently deliver results when applied daily.
🚀 Here are my Top 12 Health Recommendations for 2026—simple, powerful habits that can radically transform how you look, feel, and function.
✅ 1. Eliminate Sugar and Processed Flour
If you want to lose weight, reduce inflammation, and stabilize your energy, this is non-negotiable. White sugar and processed flour drive insulin spikes, fat storage, brain fog, joint pain, and chronic disease.
Rule: If it comes in a box or bag with ingredients you can’t pronounce—skip it.
✅ 2. Walk Every Day (15–45 Minutes)
Walking is one of the most underrated forms of exercise. It improves circulation, reduces stress hormones, supports fat loss, and enhances spinal movement.
Start with 15 minutes daily, and build up to 45 minutes if possible. Consistency beats intensity.
✅ 3. Hydrate, Hydrate, Hydrate
Your body is mostly water—and dehydration slows metabolism, increases fatigue, and stresses your nervous system.
Goal: Drink ½ your body weight in ounces of water per day.
Example: 180 lbs = 90 oz daily.
✅ 4. Eat 10 Servings of Fresh Vegetables & Fruit Daily
Fiber feeds your gut, balances blood sugar, supports detoxification, and helps control appetite.
Aim for 10 servings per day, prioritizing vegetables. Whole foods only—no juices, no powders.
✅ 5. Meditate 10 Minutes a Day
Stress is one of the biggest barriers to weight loss and healing. Just 10 minutes daily of meditation, breathwork, or quiet reflection can lower cortisol, improve sleep, and reset your nervous system.
✅ 6. Eat Enough Protein (20–25g, 4–5x Daily)
Protein stabilizes blood sugar, preserves lean muscle, and supports fat loss.
Target: 20–25 grams per meal, 4–5 meals per day.
This is especially critical as we age.
✅ 7. Eliminate Seed Oils
Industrial seed oils (canola, corn, peanut, soybean) are highly inflammatory and disrupt metabolic health.
Use instead:
✔ Olive oil
✔ Coconut oil
✔ Butter or ghee
Your joints, brain, and hormones will thank you.
✅ 8. Consume Raw Nuts
Raw almonds, cashews, and macadamia nuts provide healthy fats, minerals, and sustained energy.
Keep portions reasonable, and avoid roasted or oil-coated versions.
✅ 9. Go Organic When Possible
Choosing organic meats, fruits, and vegetables reduces toxic load and supports hormone balance. Less chemicals = less inflammation = better energy and recovery.
✅ 10. Get Your Spine Adjusted & Discs Mobilized Regularly
Your spine protects your nervous system—the master controller of your body. Poor spinal movement equals poor health.
Recommendation: Chiropractic adjustments and disc mobilization 1–4 times per month, depending on your condition and goals.
This is a cornerstone of care at Vancouver Disc Center and Zenaptic Health.
✅ 11. Get Daily Sunshine (10 Minutes)
Sunlight supports vitamin D levels, immune function, mood, and circadian rhythm.
Just 10 minutes per day—preferably in the morning—can dramatically improve sleep and energy.
✅ 12. Sleep 8 Hours (Naps Are Awesome Too)
Sleep is when healing happens. Fat loss, hormone regulation, muscle repair, and brain detox all depend on quality sleep.
Aim for 8 hours nightly, and yes—naps are awesome if your body needs them.
💎 Final Thoughts 💎
Health doesn’t come from extremes—it comes from daily discipline applied consistently. If you focus on these 12 principles in 2026, you can expect:
Sustainable weight loss
More natural energy
Less stress and inflammation
Better sleep
Improved spinal and nervous system function
A stronger, more resilient body
🎁 Your body was designed to heal and thrive—give it the right inputs.
To your health,
Dr. Troy Dreiling
Vancouver Disc Center | Zenaptic Health
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