Welcome to another edition of the Doctor’s Note where we talk about what’s on our minds when it comes to your health.

This week I'm reflecting on how to make this your healthiest, happiest New Year yet. Forget about fleeting resolutions—what really shapes our wellness journey are daily habits and intentional choices. As I shared in the episode, optimal health is far more complex than just “calories in, calories out.” If you’re struggling with weight loss or battling metabolic issues, it’s often less about willpower and more about understanding how intricate your body’s systems can be. Hormones like insulin, cortisol, thyroid hormones, and even gut-derived compounds like GLP-1 play an enormous role in metabolic health and the likelihood of maintaining healthy weight and energy. I discussed how the new GLP-1 and GIP medications have revolutionized our approach to obesity, not just for weight, but for long-term health and even longevity.

I also talked about the immense value in building habits that stick. Drawing on principles from James Clear’s "Atomic Habits," I emphasized making healthy actions obvious, attractive, easy, and satisfying. My own routines—like keeping exercise equipment visible, linking supplements to existing routines, and creating rewarding morning rituals—help remove barriers to better health. Beyond these, prioritizing good sleep, meaningful movement, quality nutrition, social connection, and gratitude all contribute to health and happiness. It’s not just about testing and tracking numbers, but listening to your body, practicing self-forgiveness when you slip up, and leaning on a supportive community or coach. Every step—however small—counts in building lasting health.

PODCAST NOTES 

• Weight loss and good health are not just about willpower or simplistic “eat less, move more” advice. Metabolism and hormones play far greater roles. Trying to rely solely on willpower to make major health or lifestyle changes is rarely successful in the long term. Sustainable improvements come from understanding the deeper elements that influence body weight and energy, such as metabolic function and hormonal balance, rather than shaming yourself when you fall short.

• Obesity and metabolic challenges frequently stem from complex factors such as insulin resistance, cortisol, thyroid issues, and gut hormones—not just lifestyle choices. It’s a myth that weight is simply a matter of calories in versus calories out. Real causes are multilayered, often beyond what most doctors, trainers, and nutritionists previously understood. Even stress hormones, vitamin D, sex hormones, and neurotransmitters like serotonin play significant roles.

• GLP-1 and GIP medications are groundbreaking tools in the fight against obesity, insulin resistance, and even for longevity, offering real, sustainable progress for many. These medicines, including tirzepatide, are changing what is possible for patients facing stubborn metabolic issues. For many, these therapies are offering not just effective weight loss, but meaningful improvements in overall metabolic health and long-term risk reduction for chronic disease.

• Building lasting change starts with forming positive habits—making actions obvious, attractive, easy, and satisfying. Relying on strategies from James Clear’s "Atomic Habits," making healthy behaviors more visible, enjoyable, simple, and personally rewarding greatly increases your chances of long-term success. 

• Tie healthy behaviors to routines you already have—like keeping supplements by your toothbrush or exercise gear near your favorite chair. By linking new habits to existing routines and surroundings, you lower the effort required to remember and repeat health-promoting actions. This kind of habit-stacking makes positive choices feel more automatic and less like a chore.

• Sleep quality and consistency are crucial. Tracking sleep data and investing in supportive sleep tools can make a meaningful difference. Using technology like an Oura ring or a Sleep Eight mattress not only provides valuable feedback but also enhances your sleep environment, resulting in noticeable improvements in both quantity and quality of rest, which are foundational to health and longevity.

• Prioritize protein intake and muscle-building exercises. Creatine supplementation can be beneficial for most adults. Most adults are not getting enough protein or doing enough strength-based activity to maintain muscle mass, which is vital for metabolic health, overall energy, and long-term function. Supplements like creatine, once thought of mostly for athletes, are now recognized for their broader benefits in adults aiming to preserve muscle and health.

• Embrace gratitude, serve others, and pay attention to mental health—these are vital components of true well-being. As much as science and supplementation matter, cultivating gratitude, supporting loved ones, and seeking meaning in your daily life are just as crucial. Taking care of mental and emotional health, forgiving yourself for setbacks, and finding ways to give back all contribute to a happier and more resilient you.

As you move into this new year, remember that lasting health isn’t about perfection or quick fixes. It’s about steady, mindful progress, informed by science and compassion. Don’t let setbacks define your journey; instead, lean into the habits and support systems that can help you thrive. 

Pay attention to your screenings, fuel your body with quality nutrition, get moving in ways you enjoy, and surround yourself with people who encourage your growth. If you need guidance or accountability, we’re here for you at Performance Medicine—whether it’s with screenings, personalized advice, or coaching. Take that next step—small or big—towards your healthiest year yet. You deserve it.

Stay educated. Stay healthy. 

Till next week.