Want to improve your health without a fancy gym or expensive diet plan? Dr. Mike Israetel, a PhD in Sports Physiology and co-founder of Renaissance Periodization, shares science-backed advice to help you get fitter and feel better—right at home.
????️♂️ 1. Train Smart, Not Fancy
You don’t need a gym membership to get strong. Bodyweight exercises like push-ups, squats, and planks can build muscle and burn fat. Dr. Mike recommends training 3–5 times per week and focusing on progressive overload—do a little more over time.
???? 2. Master the Basics of Nutrition
Forget fad diets. Dr. Mike says focus on the “big rocks”:
Eat plenty of protein (chicken, eggs, tofu)
Choose whole carbs (rice, oats, fruit)
Load up on veggies
Stay in a slight calorie deficit to lose fat
???? 3. Sleep: The Ultimate Recovery Tool
Aim for 7–9 hours of quality sleep per night. It helps with fat loss, muscle gain, and overall health. Keep your room cool, dark, and quiet.
???? 4. Consistency Over Perfection
Dr. Mike reminds us: “You don’t need to be perfect. You just need to be consistent.” Small, daily efforts add up to big results over time.
???? Bottom line: Health isn’t about quick fixes. It’s about building smart, sustainable habits—something Dr. Mike has taught for years.
Ready to start? Keep it simple. Train hard. Eat well. Sleep deep. Repeat.