My Lifestyle Doc, 3131 Custer Drive Suite #2, Lexington, KY (2026)

01/20/2026

One of the most common questions I get is: “What can I actually do to help prevent dementia?”

This matters more than ever. Dementia risk rises with age, and the number of Americans affected is increasing rapidly. Yet many patients are never given guidance—despite strong evidence that lifestyle plays a major role in brain health.

What consistently helps:
• Eat a whole food and plant forward eating pattern
• Include leafy greens, berries and an omega 3 food source regularly
• Move your body most days of the week and aim for a goal of 150 minutes of aerobic exercise a week and 2 days of resistance training
• Protect your sleep (7–8 hours, consistent timing)
• Manage chronic stress with healthy habits (exercise, stretching/yoga, breathing exercises, meditation/mindfulness, nature, social connection)
• Reduce or eliminate alcohol

Prevention doesn’t start with a pill.
It starts with daily habits we can prescribe—and should be talking about far more often. And if you are struggling to make the habits happen, get help! 🧠🥗

01/16/2026

If exercise feels hard to stick with, you’re not broken. The plan is.

Small shifts in the plan can change everything.

Most people try to make exercise consistent by pushing harder or waiting for motivation. But consistency doesn’t come from willpower. It comes from how the habit is designed.

A few things that matter more than motivation:
• Starting smaller than you think you need to
• Anchoring exercise to an existing routine instead of “finding time”
• Lowering the barrier so it’s easy to start, even on busy days
• Planning for real life instead of an ideal week

When the plan fits your life, exercise stops feeling like a constant restart and starts feeling repeatable.

Fix the setup. The habit follows. And get support if you need help creating this plan!

01/13/2026

Your gut isn’t asking for another supplement.
It’s asking to be fed.

Probiotic foods provide live beneficial bacteria that support digestion, immune health, and a healthy gut microbiome. But those good bacteria don’t thrive on their own.

They need prebiotics—the fibers that feed them.

Think of it this way:
Probiotics = the bacteria
Prebiotics = their food

Start simple:
• Probiotic foods: yogurt with live cultures, kefir, sauerkraut, kimchi, miso
• Prebiotic foods: beans, oats, onions, garlic, bananas, asparagus

You don’t need perfection. You need both—consistently.

The right food will lead to better gut health.

01/11/2026

My favorite “detox” after the holidays?

It’s not a supplement, tea, or cleanse.

Your body already has an incredible detox system. What it needs after the holidays is support, not shortcuts.

Here’s what that actually looks like:

• Cutting back on alcohol to give your liver and gut time to recover
• Improving nutrition with real, whole foods that reduce inflammation
• Prioritizing sleep so your body can repair and reset
• Moving your body to support metabolism, circulation, and insulin sensitivity

No pills. No powders.

Just lifestyle choices that allow your body to do what it’s designed to do—heal, reset, and function better.

If you’re ready to feel better without gimmicks, this is where we start.

01/08/2026

You don’t need more willpower to stop snacking.

You need better insight into why the urge is there.

When we slow down and analyze the reason, the solution becomes much clearer 👇

1️⃣ True hunger
If you’ve barely eaten all day or meals are too low in protein or fiber, your body is doing exactly what it’s designed to do—ask for fuel. Snacking here isn’t a failure; it’s a sign your meals need adjustment.

2️⃣ Habit-based snacking
Some snacking has nothing to do with hunger. It’s just routine—like always grabbing something after dinner because “that’s what you do.” Habits are powerful, but they’re also changeable once you notice them.

3️⃣ Emotional eating
Stress, boredom, fatigue, or overwhelm often show up as cravings. Food becomes a coping tool, not because you’re weak, but because it works in the short term. The goal is learning what emotion is actually asking for attention and putting into place a healthier coping mechanism.

4️⃣ Food noise & availability
Highly processed, hyper-palatable foods are designed to keep your brain thinking about them. If they’re in the house, constant food noise can make restraint feel impossible—this isn’t a personal failure, it’s biology plus environment.

👉 Sustainable change comes from awareness, not white-knuckling through cravings.

If snacking feels out of control, it may be time to look deeper—not try harder.

Need help sorting this out? Come see us at My Lifestyle Doc.

01/05/2026

First goal of 2026: fix this door k**b. 🚪😅

This k**b has been broken for over a month.

I know it’s broken.

And yet…I keep accidentally shutting the door and locking myself inside (I am now great at using a clothes hanger to open it).

Sound familiar? This is exactly what happens with lifestyle change.

We set a goal—eat better, move more, sleep more—but we don’t fix the obstacles that keep tripping us up. Then we repeat the same pattern and wonder why it feels so hard.

Real change isn’t about more willpower.
It’s about identifying what’s in the way and adjusting the plan before it derails you again.

If you keep getting “stuck,” it may be time to stop blaming yourself—and start fixing the k**b.

Need help identifying and addressing the barriers holding you back?

That’s what we work on every day at My Lifestyle Doc.

01/01/2026

As you plan for 2026, don’t just focus on the goals you want to hit—

think about the foundation you’ll need to support them.

Strength training builds muscle.

Stretching supports mobility and longevity.

Inner work builds resilience, consistency, and the ability to show up even when motivation fades.

Sustainable health isn’t built on short bursts of effort. It’s built on habits, recovery, mindset, and realistic planning that fit your life.

If you want help building that foundation, come see me at My Lifestyle Doc. Together, we focus on practical, evidence-based lifestyle changes that support your long-term health.

Big goals require a strong foundation.

12/29/2025

Moving into 2026 with more intention than urgency. Choosing consistency over perfection, patience over pressure, and presence over distraction. I’m learning to listen to what my life is asking for — keeping the moments, people, and habits that fill my cup, and releasing anything that takes more than it gives. Growth doesn’t always look the way we imagine.

12/26/2025

Lifestyle Doc Habit 12: Balance Your Plate with Protein & Fiber

The holiday festivities may be slowing down, but we’re often still surrounded by holiday foods. As you start coming out of the holiday food coma, focus on balancing your plate for the rest of the week. Include a good source of protein and fiber at each meal to help keep you full and satisfied. Your blood sugar will thank you.

12/25/2025

✨ Habit 11: Eat Dessert After Your Meal ✨

During the holidays, it’s easy to snack on sweets before dinner, throughout the day, or even mid-meal 🎄🍪

While fun, this can cause blood sugar swings that leave you feeling tired, uncomfortable, or not your best at holiday events.

🎯 Simple trick:

Enjoy dessert right after dinner — especially after a meal that includes protein and fiber.

Why it works👇
A balanced meal with protein + fiber helps slow digestion and stabilize blood sugar, so when you have dessert afterward, the spike is much lower than eating sweets on an empty stomach.

No restriction. No skipping dessert.
Just a smarter habit that helps you feel better ✨

🍽️ Prioritize protein + fiber
🍰 Enjoy the dessert for the holiday
🕒 Timing matters

HealthyHolidays BalancedLiving MindfulEating

12/24/2025

The last two weeks didn’t go the way I imagined at all. Between multiple people getting sick in our family and our dog suddenly dealing with vertigo and not even being able to walk, everything felt like a constant pivot. Plans were canceled, days were unpredictable, and all I wanted was a fun, festive December after having the craziest year of our life —but instead it felt like survival mode.

But today, we finally made it to my in-laws’ house. I passed out on the couch by 7 p.m., exhausted… and surprisingly at peace. And honestly? I think I’ll enjoy the next 48 hours even more.

These past weeks also forced me to reflect. I caught myself feeling sorry for myself, and then gently reminding myself that this—while frustrating—is still so small in the grand scheme of things. So many people are carrying heavy burdens, and I have sooo much to be grateful for right now.

This season is such a good reminder: Be present. Be grateful. Hold your people close. Joy doesn’t always look like the plan you had—it often looks like finally arriving, resting, and realizing how much you have to be thankful for.

My Lifestyle Doc

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