How to Get Healthy (and Not Die):

A Do-it-yourself Guide for Real People

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Looking to get healthy?

 

You’re in the right place. This page is your starting point — whether you're just curious or ready to make big changes.

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My goal is to help you get as far as you can on your own.

 

This page is designed to have a lot of information so you can try and get started on your own and with your doctor.  

 

When you’re ready for more support, I offer one-on-one coaching to help you keep going, get unstuck, or go deeper.

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Step 1: Start With Your Doctor

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Before you make lifestyle changes, it’s smart to get a baseline of your health.

 

Schedule a check-up and ask your doctor to check the following:

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• Blood pressure

• Cholesterol (HDL, LDL, total)

• Triglycerides

• Fasting blood sugar or A1C

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These are key markers of metabolic health — how efficiently your body uses energy.

 

Good metabolic health lowers your risk for chronic diseases like heart disease, type 2 diabetes, and stroke.

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🔹 Pro Tip: Let your doctor know you’re starting a health journey. They can flag any concerns, suggest follow-up labs, or refer you to a specialist if needed. This also gives us real data to track your progress over time — no guesswork needed. 

 

Step 2: Talk to the Person in the Mirror

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This next part might be the most important.

 

Getting honest about your why is key to staying motivated.​​​​

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Ask yourself:

• Why do I want to get healthy?

• Why now?

• What am I willing to change?

• What am I not ready to change?

• What are my biggest roadblocks?

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If you keep doing what you’ve been doing, you’ll keep ending up right where you are. 

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Set Behavior-Based Goals (Not Just Outcomes)​

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Instead of just saying, “I want to lose 30 pounds,” focus on daily actions that get you there — like walking every day, eating slowly, or sleeping more.

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Another example, instead of saying, "I want to run a 5k in 20 minutes," focus on the skill, like running for 20 minutes a day, twice a week. 

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And remember: failure isn’t failure — it’s feedback. If something doesn’t work, we adapt.

 

That’s how real change sticks.

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Step 3: Create Your Wellness Vision

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       A Wellness Vision is a short, personal statement that describes the healthy life you want to live. It helps you stay focused, even when motivation fades.

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💬 Example:
       “I am someone who moves every day, eats real food, sleeps well, and shows up for my family with energy and joy.”

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Crafting your vision may take time — that’s a good thing. It should reflect your life, your values, and your definition of success.

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Step 4: Customize Your Healthy Habits

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       There’s no one-size-fits-all health plan. What works for you depends on:

• Your current habits and skill level

• Your support system

• How much control you have over your time

• Your access to healthy, affordable food

• Your relationship with food, movement, and rest

• What you’ve tried before — and what burned you out

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Many “bad habits” are just coping strategies. They’ve helped you survive tough times — even if they come with downsides.

So we don’t just rip them out. We build new habits that work better — at your pace, in your order.

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Foundational Habits to Build Your Health

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Each of these habits is simple, flexible, and impactful. Start with one or two. Build momentum. Then keep going.

 

You may not need to incorporate each of the below habits. We use what works and abandon what doesn't. Some are to help with roadblocks, and some are 

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💤 Sleep More

The most underrated health habit.

• Prioritize 7–9 hours of sleep

• Limit screens before bed

• Make your bedroom clean, cold, dark, and quiet

• Create a pre-sleep ritual

• Try a brain-dump journal to reduce anxiety

• Align your meals and caffeine with better sleep

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💧 Drink More Water

Dehydration makes you tired, cranky, and foggy.

• Keep water near you all day

• Drink a glass at every meal

• Reduce sugary drinks and alcohol

• Make hydration a habit, not a chore

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🚶‍♀️ Move More

Movement is medicine. It doesn’t have to be fancy.

• Walk daily (even 5 minutes counts)

• Take the stairs

• Try at-home workouts with bodyweight exercises

• Do active recovery (gentle yoga, mobility, stretching)

• Learn about your fat-burning heart rate.

• Build lean muscle over time

• Improve heart health and VO₂ max with cardio

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🥦 Improve Nutrition

No rules. Just better choices, more often.

• Eat real, whole foods most of the time

• Eat slowly and mindfully

• Eat at regular times (no all-day grazing)

• Eat until satisfied, not stuffed

• Choose foods with high nutrient density

• Add variety and color to your meals

• Use hand-sized portions as a simple guide

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Need Help Putting It All Together?

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You don’t have to do it all on your own. When you're ready, I offer coaching to help you:

✅ Build habits that work with your real life
✅ Stay accountable and motivated
✅ Adjust your plan when life throws curveballs
✅ Track what matters (without obsessing)
✅ Feel better — for good

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👉 [Book a Free Video Call]
Let’s chat about where you are now, what you want, and how we can get you there, together.

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✅ Coming Soon: Deep Dives Into Each Habit

You’ll soon find detailed pages on:

• How to sleep better tonight

• How much water you really need

• How to build an at-home workout

• How to eat healthy without tracking calories

• What labs to ask your doctor about