Now that the summer break is ending and the kids are heading back to school, it’s time to get back into a routine that focuses on your health. Over the last few months it was easy to stay up late, and enjoy more than usual amounts of pizza and ice cream. Who hasn’t been there?


Here are some tips to help you get back into a healthful pattern that keeps you at your peak performance. We encourage everyone to be your best so you can take care of your family, not the other way around.

1. Rise early and get your workout in

Working out first thing in the morning does a lot of great things for your health. Elevating your heart rate and moving around helps remove toxins, drains your lymph nodes and aids in regular digestion, to name a few. Energy levels are higher and fat burning is accelerated. Focus and motivation are stronger and stress is lowered. The list goes on and an on of the wonderful benefits.

2. Get to bed by 10 pm

In order to get up early for your workouts (and getting the kids off to school) you need to get to bed early so you can wake up early. Study after study has shown that early risers are more productive, healthier and happier individuals.

3. Master portion control

If you are already waking up early and exercising, then this one is much easier. Portion control is simply the practice of eating less than you think you need. A simple way to measure: Make a fist, then consume no more than 80% of that volume in food. Your fist is approximately the same size as your stomach and an easy way to determine food portions. For stable blood sugars, we recommend following a Low Glycemic Nutrition Plan.  Also, eat your last meal around 6 pm. Insulin competes with growth hormone, so having stable, low insulin levels at bedtime helps us receive the maximum benefits of cell regeneration.

4. Hydrate for power

With all the different choices out there for drinks, water should always be your #1 go to. Anything that contains sugar, alcohol or caffeine works to dehydrate, not hydrate you. Staying hydrated is essential to help your body flush toxins, keep your skin young and firm, keep a clear head, have more energy and so much more.

5. Love your workout

When it comes to working out, do what you can handle. Lift weights if your physical health allows it, or run on the treadmill. Talk a walk. Go for a swim. Some exercise is better than no exercise! Men, if you are having trouble finishing or recovering from your workouts, it may be a sign of low testosterone.

6. Be accountable

One of the easiest ways to show up is having someone else depending on you to be there. Don’t be afraid to be accountable because you can also help someone besides yourself!

7. Buddy up

Having a friend work along with you helps you both succeed in meeting your goals. Having a buddy helps provide motivation, accountability and a feedback system to know you’re on the right path. Sharing duties for meal plans also helps you both reach your goals.

8. Be consistent

Regular execution of the positive behaviors mentioned above will help form them into habits. Before you know it, you will feel out of place eating poorly or not exercising. Consistency is the key!

Dr. Rob explains all eight of these points in the video below.


These are things we should be doing on a daily basis.

While they help, there is a way to get the extra edge as we age. Learn how to start regaining your vitality with a free download of Dr. Rob’s book on Bioidentical Hormone Replacement Therapy. Inside you will find the many benefits of BHRT and how to decrease your chances for age related diseases.

You can also contact our office at 937-350-5527 today to speak to us about the many benefits of Bioidentical Hormone Replacement Therapy. No matter what your age or symptoms, we can help you feel like your former self by reclaiming your peak health through Predictive, Preventative and Proactive Precision Medicine!

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