Doctor’s Essentials

I’ll be honest. Sometimes I snoop around in Facebook groups where women are trying to lose weight or just get healthier in general. I want to know what their biggest problems and most pressing questions are.

The comment I see the most by far is “there’s so much conflicting information out there!”
“Eat red meat, don’t eat red meat.”
“Carbs are the enemy, fat is the enemy.”
“You gotta do cardio, cardio will make your cortisol soar and your metabolism crash.”
How do I know what to believe?

Here’s the thing. Everyone thinks they’re right.

So here’s what I’ll say: choose someone whose background, expertise, or experience you trust.

As for me – I’ve got an MD, 11 years in Emergency Medicine, and around 20,000 patients under my belt. I’ve also successfully traded fat for muscle, myself. I’m not perfect. But I’m not guessing and I’m certainly not following fads.

I know how your body works.
I know what your life will look like if you don’t take care of it.
And I know what you need to do to optimize your metabolism and protect your health going forward. 

So if you ask me how to build a stronger, leaner, healthier body – this is what I’d tell you:

1: Strength train regularly.

This needs to be seen as non-negotiable.
Strength training helps with fat loss, muscle building, improved stamina, balance, & coordination, stronger joints, improved metabolism & immune function, blood sugar control, and even mood & brain health. Do I need to say more?? If you want lasting change, this is your foundation.

2: HIIT occasionally.

High-intensity interval training (just 15–30 minutes) gives you massive return on investment.

It keeps calories burning 24+ hours after the workout ends, improves insulin sensitivity, cardiovascular health, and mitochondrial function (translates to better energy and endurance) – and it helps you keep muscle even in a calorie deficit unlike many other forms of cardio.

3: Eat plenty of protein.

Protein isn’t just for muscles – every cell, enzyme, hormone, and tissue in your body depends on a steady supply of fresh amino acids from protein.

A 2017-2020 analysis showed that the average US woman consumes about half the amount of protein that has been shown to support optimal health and body composition! Protein keeps you full longer and helps your body repair itself. You want better energy, strength, and fat loss? Hit your protein goal every day.

4: Keep carbs in check.

Carbs are not the enemy.

But too much at once – especially without protein or fiber – spikes blood sugar and insulin, increases cravings, and makes fat loss harder. A good rule of thumb: aim for around 50g or less per meal, mostly from whole food sources, and pair with protein, fat, and/or fiber to stabilize blood sugar. If you’re going to have a particularly high-carb meal, post-workout is the best time to do it – it’s when your body is the most insulin-sensitive.

5: Eat mostly whole foods.

Processed foods aren’t just empty calories – they actively work against your goals.

They disrupt hormones, gut health, and hunger signals. Whole foods (i.e. veggies, fruit, meat, eggs, legumes, whole grains) support your metabolism, energy, and long-term health. It’s not easy, but it’s worth it – limiting processed foods makes a huge difference.

6: Prioritize sleep.

Sleep is not a luxury. It is when your body recovers, repairs muscle, regulates hunger hormones, improves insulin sensitivity, and resets your brain for the next day.

When you’re chronically underslept, cravings go up, energy and motivation go down, workouts suffer, and your body becomes more likely to hold onto fat and lose muscle. You cannot out-train, out-supplement, or out-discipline poor sleep forever.

Aim for 7–9 hours most nights, protect a consistent bedtime, and treat sleep like the health habit it is – not the thing you sacrifice to get everything else done.

So if you’re tired of trying to figure out which weird TikTok fad might be The One, just start with these basic. They work. I promise.