Dr. Oz’s 9-Step Daily Wellness Routine

The first New Year’s resolutions appeared in Ancient Babylon 4,000 years ago. This enduring tradition has its merits. Otherwise, it would have faded away centuries ago. And current research proves that point. In 2020, researchers from Stockholm University published a study that followed more than 1,000 people who made New Year’s resolutions. Surprisingly, more than 50% of the resolution-makers reported fulfilling their resolution and/or meeting their goal. And folks who formulated concrete resolutions with specific action plans were even more successful.

Interestingly, the study also found that folks who actively resolved to pursue new, healthy habits were around 25% more likely to achieve their goals than folks whose resolutions involved giving up a bad habit. 

Inspired by my journey towards better health and overall wellness, I'd like to offer the small yet impactful steps I take daily. I hope they inspire you to make a concrete, positive resolution and formulate your action plan.

Tip: You want to make as few decisions as possible in the morning by automating your actions. Save your energy for decision-making in the afternoon when you have established a successful rhythm for the day. 

So, let’s embark on this journey together, making mindful resolutions and nurturing positive life changes.

Step 1: Optimize Your Morning Routine

Wake up at the same time every day to establish a routine. Do a short (i.e., under 10 minutes) daily practice that combines stretches and meditation, like the famous sun salutation in Yoga. This activity needs to be short so you can easily incorporate it into your daily life. If you can’t manage 10 minutes first thing in the morning, you’re going to see just how out of tune your life is.  

Afterward, open the curtains or walk outside for a few moments. Why? This allows the early morning light to tell your brain to reset its circadian rhythm so you will naturally fall asleep in 16 hours. The very sensitive Pineal gland deep in your brain is your ally, so let it enjoy the UV rays and help your biological clock keep time.

Step 2: Take Your Supplements

Next, take your vitamins, including a multivitamin with methylated B, a mineral combination with zinc, and omega-3 fatty acids (DHA/EPA). According to the United States Department of Agriculture (USDA) and Federal Drug Administration (FDA), most Americans have inadequate levels of key vitamins and minerals, ranging from Vitamins A and E to Magnesium and Potassium. Unfortunately, eating a healthy diet based on foods grown in nutrient-depleted soil may no longer guarantee adequate replenishment of these vital building blocks to your health. 

Step 3: Swap Sugar with Allulose

Next, you can have coffee with allulose instead of table sugar, which gives you 70% of the sweetness with only 10% of the calories. Cream is allowed. But you must cut out caffeine by 3 pm to avoid interfering with sleep.

Step 4: Strategize Meal Timing

Breakfast should be a healthy affair to keep your hormones balanced all day, but it can be delayed until late morning if you want to practice intermittent fasting, as I do. I try to avoid eating for 14 hours daily. If I plan on eating breakfast after 10 am, I can have a sociable dinner that’s over by 8 pm. Then, I don’t eat anything until 10 am the next morning. My typical first meal is high protein, ranging from eggs to shakes, but I have started adding a greens powder, which is rich in vitamins and makes me feel fresh—and refreshed. 

For this to work, please skip dessert after dinner; otherwise, the sugar will turn on your insulin and make you hungry in the morning. A little ketosis (triggered by intermittent fasting) will knock out your cravings in the morning so you can enjoy a painless fast.

Step 5: Get Smart with Snacking

Wholesome foods throughout the day with limited extra carbs will balance your energy. My go-to snacks are raw nuts, especially walnuts, pecans, and almonds, which I soak in the fridge overnight. Hence, they are softer and theoretically start to germinate. Other great snack options are 70% dark chocolate and coconut flakes. A family favorite is popcorn with any spices you like or nutritional yeast flakes.

Step 6: Track Your Daily Steps and Strength Train

Regarding exercise, never sit for more than an hour without stretching, and aspire to walk 10,000 steps daily, although anything over 5,000 is still a good day.  Strength training for 30 minutes at least 3x weekly will build lean muscle that burns calories and helps you meet your fat loss goals. Make sure to eat some protein after strenuous exercise. I recommend a protein-rich breakfast drink. It can help rebuild muscle.

Step 7: Take Collagen for Skin and Hair Health

Looking your best matters because we are biologically hard-wired to seek beauty. Before there were complex lab tests to measure a person’s health, we learned to assess the health of a potential mate with a quick body scan. Skin and hair are particularly important since they offer an external barometer of inner health. Daily collagen supplementation is an easy way to help boost the health and appearance of your hair, skin, and nails.

Step 8: Dial in Your Sleep Routine

As evening approaches, start your sleep hygiene program. This ritual is often aided by relaxing, non-caffeinated teas that support sleep, like chamomile or rooibos. Valerian is the most popular and studied herbal sleep remedy, and it is easy to take as a tea. If you struggle to fall asleep, melatonin is helpful but should be taken at least an hour before bedtime and at a dose under 1mg.

Next, shut down the lights from all digital and TV screens at least 30 minutes before bedtime.

Make sure your pillows are high quality, and if you sleep on your side, put a pillow between your legs (this is how we often position patients for surgery so they are not sore after anesthesia.)

Step 9: Practice Gratitude

As you lie down for restorative sleep, write about any concerns you may have that could keep you awake in a worry journal. You’ll discover that they no longer plague you. Also, write down something that makes you grateful and think about a loved one you should call the next day, giving you extra purpose to get your morning flowing when you rise and shine in 8 hours.

References:

1. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0234097 
2. https://lpi.oregonstate.edu/mic/micronutrient-inadequacies/overview