Dr. Pam Wilson

02/02/2026

I wear an Oura Ring daily and switch to a Garmin when I exercise. My sister does too, and we often compare notes.
Here’s what always makes me smile.
As a drummer, my ring logs plenty of “movement” while I’m sitting. My sister rows competitively, yet her tracker can undercount her effort because her hands stay fixed on the oar.
And in everyday life?
If your hands are on a grocery cart, those steps often don’t register at all.
Tracking errors happen more than we realize. Yet many people walk away from their day feeling disappointed—or overly confident—based on a single number.

This week’s insight is about rethinking the 10,000-step goal and learning how to use your tracker wisely.
I’ll be sharing more tomorrow.

PS: Are you tired of conflicting advice about health and longevity?
These are the questions I consistently hear from patients and readers. You can find my answers to the TOP 15 FAQs here: https://drpamwilson.com/15-faqs-optin/

01/30/2026

Most food choices today aren’t about what supports the body—they’re about what’s quick and packaged.
But our metabolism still expects the same fuel it always has.
Protein from whole foods.
Natural fats like olive oil and butter.
Carbohydrates that come from vegetables and fruit.
Returning to foods that look like they do in nature doesn’t require perfection. It starts with awareness—and one simple choice at a time.

Where could one meal today look a little more like real food?

Read this week's Insight: https://drpamwilson.substack.com/p/f7294f47-8056-4bc2-8787-d7568b4a7e13

PS: Are you tired of conflicting advice about health and longevity?
These are the questions I consistently hear from patients and readers. You can find my answers to the TOP 15 FAQs here: https://drpamwilson.com/15-faqs-optin/

01/26/2026

Earlier this week, I read a statistic that stopped me in my tracks.
About 70% of the U.S. food supply is now ultra-processed.
A few days later, walking through the grocery store, I saw it clearly—aisle after aisle of boxes, packages, and cans. It wasn’t an “aha” moment. It was a sad one.
It made me realize how far we’ve drifted from foods our bodies were built to thrive on.

This week’s insight is about reconnecting with real food and understanding how that shift supports your metabolism—without perfection or pressure.
I’ll be sharing more tomorrow.

01/23/2026

Behavior can help you start.
But behavior alone doesn’t carry you through seasons of frustration or doubt.
Identity does.
When you reconnect with the version of you who already thinks, chooses, and lives differently—your future self—your actions gain direction and staying power.
That’s when pressure softens into peace. And progress starts to feel possible again.

What would your future self choose differently right now?

Read this week's insight: https://open.substack.com/pub/drpamwilson/p/the-power-of-identity-based-transformation?utm_campaign=post-expanded-share&utm_medium=web

01/19/2026

This weekend, I pulled out my leather binder—the one that’s been with me through many seasons of work and growth—and started reviewing my plans. And there it was...

That familiar thought: I should be further along by now.

Instead of pushing harder, I paused. I stopped focusing on what wasn’t finished and looked at what was. How far I’d actually come.
That simple shift—from pressure to perspective—changed everything.

This week’s insight is about identity-based transformation, and how reconnecting with your future self can bring clarity, calm, and forward momentum. I’ll be sharing more tomorrow.

01/15/2026

Your metabolism works every hour of every day.
What it responds to isn’t rules — it’s rhythm.
Protein.
Natural fats.
Hydration.
Sleep.
Simple movement.
When those signals return, energy steadies, cravings ease, and clarity follows. This isn’t about “being good” in January — it’s about giving your body what it recognizes again.

What’s one small rhythm you’re returning to this week?

This week’s insight is about rebuilding your metabolic foundation gently, steadily, and without pressure.
Read this week’s insight → https://drpamwilson.substack.com/.../ae589e61-4ffd-4834...

01/12/2026

For years, Dan and I thought post-holiday health meant tightening things up. Over time, we learned something more powerful: your metabolism responds best to rhythm, not restriction.
A reset isn’t about guilt or starting over.
It’s about restoration — real food, hydration, consistency, and giving your body signals of safety again.

This week’s insight is about rebuilding your metabolic foundation gently, steadily, and without pressure.

Read this week’s insight → https://drpamwilson.substack.com/p/ae589e61-4ffd-4834-aa5f-eda044c576f1

01/08/2026

Most of us look back at a year and think, “Why didn’t I…?”
But that question keeps you stuck in judgment.
A more powerful question is: “What did I learn?”
That one shift moves you toward growth. It helps you spot patterns, recognize progress, and reset your mindset for the year ahead.
One lesson. One insight. One small reframe.
That’s how real change begins.

What’s one lesson you’re taking into 2026?

Read this week’s insight →https://drpamwilson.substack.com/.../b0ab5b12-3a58-418a...

01/05/2026

This first week of January always invites reflection. Dan and I take time to look back at the past year — the wins, the challenges, and the moments that stretched us. Then we reframe the hard parts into lessons so they can guide us instead of weigh us down.
Reflection isn’t self-criticism. It’s clarity.
Reframing is what turns clarity into direction.
This week’s insight is about using both to reset your mindset for the year ahead — with purpose, not pressure.

Read this week’s insight →https://drpamwilson.substack.com/p/b0ab5b12-3a58-418a-bc6a-601e1f1f4489

01/02/2026

Your metabolism doesn’t take a holiday. It responds to every cue: what you eat, how you sleep, how much water you drink, and how stressed your system feels.
You don’t need a reset or a detox — your body already knows what to do. It just needs consistency. One balanced meal. A glass of water. A short walk. These small resets tell your metabolism it can settle again.

What’s one rhythm you’re keeping this week?

Read this week’s insight here → https://drpamwilson.substack.com/.../ebe90b76-31ad-4f8d...

01/01/2026

12/29/2025

This in-between week can feel like a free-for-all with leftovers, gatherings, and routines that drift. Dan and I do our best to stay steady with real food, hydration, and simple movement, because even during celebration, the body still responds to every choice we make.
Your metabolism adjusts to the signals you give it — through food, sleep, movement, and stress. When rhythm fades, energy does too. When you return to protein, natural fats, hydration, and rest, your system steadies again.
This week’s newsletter breaks down how to support your metabolism without rules or restriction — just awareness and rhythm.

Read this week’s insight here → https://drpamwilson.substack.com/p/ebe90b76-31ad-4f8d-90f4-a10061f50b8f