3 Habits A Day That Keep The Doctor Away

by Matt Weik, BS, CSCS, CPT, CSN

by Matt Weik, BS, CSCS, CPT, CSN

Updated Apr 9, 2024

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Unlock the secret to a longer, healthier life with three daily habits designed to empower you in your healthcare journey. Remember the age-old wisdom — “An apple a day keeps the doctor away?” Well, here’s an evolved perspective on that adage, emphasizing your active role in preventative care to fortify your well-being. 

These three habits aren’t merely routines but powerful strategies to prioritize your health, providing you with the tools to live a longer, more fulfilling life. 

Let’s explore these habits in more detail, understanding how they contribute to your overall well-being and empower you to take control of your health. By incorporating these practices into your daily life, you are not just preventing potential health issues but actively investing in a strong immune system, revving metabolism, and healthy bone density.    

Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak with your doctor before engaging in any exercise or nutrition program.  

Empower Yourself: 3 Daily Habits for a Healthier Tomorrow 

While there’s no magic formula to guarantee perpetual health, these three daily habits can significantly contribute to less time at the doctor’s office. Think of them as your personalized armor, strengthening your body’s defenses and creating a foundation for a healthier, more vibrant life. 

#1 – Strength Training 

Improving metabolic health and joint mobility/stability often involves a combination of cardiovascular exercise, strength training, flexibility work, and a focus on overall lifestyle factors. While many people will focus more on cardio, they neglect that lean muscle mass burns more calories throughout the day, even while you’re at rest. 

If you want to help prevent illnesses that deal with having excess body fat, focus on strength training so that you can build lean muscle mass and keep your metabolic rate revving all day long. 

No matter your age, you can complete exercises that work multiple muscle groups simultaneously (typically called compound exercises). While you don’t need to throw a barbell on your back and pretend to be an Olympic powerlifter, doing compound lifts that incorporate multiple large muscle groups can add strength and burn significantly more calories than isolation exercises. Some exercises to consider include:

Step-UpsLungesBridgesPressing Movements
RowsVertical PullsWeighted CarriesSled Drags

For those without access to a gym, many great options exist that require minimal equipment such as:

Bodyweight SquatsPush-UpsAnimal WalksPlanks

These alternatives offer a home-friendly workout option, minimizing joint stress while promoting overall health and well-being. 

You should also incorporate dynamic stretching into your routine to help improve joint flexibility, balance, and stability, helping to enhance joint mobility and overall body awareness. 

#2 – Fueling 

The food you put in your mouth to fuel your body plays a crucial role in your health and your ability to keep the doctor away. Optimal nutrition plays a vital role in supporting energy levels for the workouts mentioned above, preserving and building muscle, and facilitating post-exercise recovery.  

Before workouts, aim for a balanced meal incorporating complex carbohydrates, moderate protein, and healthy fats 1-2 hours beforehand, and consider simple carbohydrates, such as oats, fruit, or brown rice, for a quick energy boost.

While hydration is crucial before and during exercise, make sure to be drinking water throughout the day as well.  

Post-exercise, prioritize protein intake (strive for 20-40 grams of protein, preferably from a liquid protein shake to increase absorption) within 60 minutes to help improve muscle recovery, along with carbohydrates (around 40-80 grams or more depending on your body weight) to replenish glycogen stores.

Related Article: The Importance of Food Variety to Maximize Health 

On off days when you aren’t training, maintain protein intake to support muscle maintenance (strive for around 0.5-1 gram of protein per pound of body weight), sustain a well-balanced diet with micronutrient-rich foods, and adjust (lower) your caloric intake based on your activity levels.  

If you want to simplify your nutrition, Metabolic Meals can send premium, ready-made meals directly to your doorstep. All you need to do is choose from 30+ chef-prepared new meals each week, and we’ll cook them using fresh ingredients and ship them directly to you. All you need to do is heat the meals in the microwave for two minutes when you’re ready to eat them, and you have yourself a delicious meal with incredible gourmet flavors. 

#3 – Circadian Rhythm 

Last but certainly not least, on our list is your circadian rhythm. Not many people pay attention to this, but it’s key to your overall health and recovery. 

Engaging in outdoor activities at specific times throughout the day can significantly enhance sleep quality and overall well-being.  

Morning exposure to natural sunlight, ideally within the first hour of waking, helps regulate circadian rhythms, signaling wakefulness and alertness. Incorporating outdoor exercises, such as brisk walks or jogs, in the morning has been associated with improved mood and increased energy levels.  

Taking short breaks for fresh air during the afternoon can combat midday fatigue and reduce stress, contributing to enhanced focus.  

Evening activities, like walks after dinner or calming outdoor exercises such as yoga, can facilitate the body’s transition into a state of relaxation in preparation for sleep (you should strive for 7-9 hours of quality sleep each night).  

Consistent outdoor routines, combined with limited screen time in the evening, reinforce natural light-dark cycles and promote a regular sleep-wake cycle. Integrating these outdoor practices aligns with natural light patterns, supporting circadian rhythms, and helps contribute to better sleep, mood, and overall health. 

And There You Have It!

Three habits a day that help keep the doctor away. Implement them into your daily routine and reap the benefits. 

Find the nutrition you need on this week’s menu.

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