2 easy methods to improve your health

July 03, 2024

Does this sound familiar?

Your alarm blares and within an hour, your mind's already racing. You're hustling to get yourself ready for work, get the kids ready for daycare, your phone’s buzzing non-stop with incoming emails—all before you've had a moment to breathe.

This is exactly why I want you to pay close attention as I share how you can boost your strength, improve your health, and increase your mobility without adding any extra time to your schedule.

As you read through these, it’s important to focus on turning each activity into a habit before moving on to the next.

1) PHYSICAL ACTIVITY

Research shows that the more active we are, the healthier we become. The problem is, we aren't moving like we used to. We’re no longer in sports, our work becomes our life, and kids take all the extra free time. Not to mention technology keeps us glued to one spot for hours.

Believe it or not, simply adding more steps to your day can improve your health, and lower your risk of serious diseases.

If you don’t know where to start, download a step tracker app or use the Health app on your iPhone. Aim for 8,000-10,000 steps a day. If you're not close to this, gradually increase by 100-200 steps daily until you hit your goal.

And if you’re thinking, “I don't have time for walks,” remember it only takes about a minute to walk 100 steps. Try parking further away from your destination at the grocery store (I know you all get groceries each week)— the extra steps add up.

2) RECOVERY

Recovery is the foundation of your health. The better you recover, the more stress you can handle. When I mention recovery I don’t mean foam rolling, recovery drinks, or sleeping on the couch for 5 hours in the afternoon.

When I say recovery, I'm talking about three main pillars of health: sleep, stress management, and nutrition.

Let's start simply.

Most Americans are chronically dehydrated and don’t drink enough water, and don't get enough protein. Improving these two areas alone can significantly boost your hunger control and overall energy.

Here's what I recommend for my patients.

- Eat 0.7-1 gram of protein per pound of your ideal body weight (unless you have any pre-existing health issues).

- Drink about half your body weight in ounces of fluids (aim for light yellow or clear pee).

So, if you aim to weigh 200 pounds, that’s 140-200 grams of protein and around 100 ounces of fluids daily.

These are simple guidelines to start. Feel free to adjust as needed.

Have questions? Just reply to this email.

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Stay moving,

Dr. Kyler

PS: Don’t forget to visit our FREE EXERCISE LIBRARY and subscribe on Youtube!

Onward,

- Dr. Kyler

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