Have you ever wondered what a doctor actually does each day to stay healthy? As an integrative oncologist, I'm often asked about my personal wellness routine. Today, I'm sharing exactly how I structure my day for optimal health. Starting the Day with Intention The foundation of my wellness routine begins before I even open my eyes. At 5:55 AM, I start with gratitude – thanking the universe for another day and practicing self-love. This ritual transformed my life during my divorce when I felt most alone. Movement and Light Therapy "I typically work out three days per week. I like to go to the gym personally. I do strength training or high-intensity. On the days that I am not going to the gym, I will do red light therapy." – Dr. Katie Deming, Born to Heal podcast Physical wellness is crucial, but it doesn't have to be complicated. I alternate between gym sessions and red light therapy, ensuring my body gets both movement and cellular support. My Non-Negotiable Health Tools - Red light therapy (15 minutes front and back)
- PEMF therapy (12 minutes daily)
- Morning gratitude
- Movement (whether gym, walking, or 40 squats after lunch)
Nutrition Strategy "I do about two tablespoons of sauerkraut. I do lots of different types of sauerkraut, which is really valuable for your microbiome." – Dr. Katie Deming, Born to Heal podcast My approach to eating is intentionally simple yet deeply nourishing. I start my day with just coffee and heavy cream. For lunch, I focus on protein-rich foods paired with fermented vegetables – typically three eggs and clean chicken sausage alongside various types of sauerkraut. This combination supports gut health while providing sustained energy. Dinner consists of humanely raised meats, particularly fatty cuts like ribeye, accompanied by a small salad and more fermented vegetables. This pattern keeps my blood sugar stable and provides my body with the nutrients it needs without overcomplicating the process. Managing Sugar Cravings and Setbacks "Sugar is like my Achilles heel. I am addicted to sugar. But if I get off track and have sugar, then I end up wanting more sugar." – Dr. Katie Deming, Born to Heal podcast I struggle with sugar cravings. The key is not perfection but having a solid strategy for managing these challenges. I've learned to recognize triggers, particularly during celebrations or travel, and plan accordingly. Using the "Done" app helps me track my habits without obsessing over them. When I do slip up, I practice self-compassion while recommitting to my health goals. Each morning presents an opportunity for a fresh start, and I use this mindset to maintain progress without falling into the trap of all-or-nothing thinking. Evening Wind-Down "Before I go to sleep, I will clear my mind. So really clear out any stuff from the day, whether it was a stressful day or if there's anything that I'm thinking about." – Dr. Katie Deming, Born to Heal podcast My evening routine creates a foundation for restorative sleep and next-day success. Three times a week, I spend an hour in my infrared sauna, allowing my body to detoxify and relax. Before bed, I intentionally clear my mind of the day's stresses and activities. This mental decluttering helps me transition into a peaceful state conducive to quality sleep. I also set specific intentions for my dreams, recognizing their potential for providing valuable insights. This thoughtful approach to ending my day ensures I wake up refreshed and ready to maintain my wellness practices. The Power of Progress Over Perfection This routine didn't develop overnight. It's the result of years of experimentation and adjustment. What matters isn't doing everything perfectly – it's making consistent progress toward better health. Looking for more insights into creating your own wellness routine? Listen to the full episode on the Born to Heal podcast where I dive deeper into these practices and share additional tips for maintaining healthy habits in your busy world. You can listen on your favorite podcast platform or click below to listen now. | 
