Good Advice from Dr. Mirman
Life Medical Monthly Newsletter
After more than 30 years in integrative medicine, Dr. Jacob Mirman has distilled a set of principles that he shares with patients every day. This month, he offers some of his most practical and time-tested advice for living a healthier, more balanced life.
Start with Sleep
Almost every chronic health problem is made worse by poor sleep. Before adding supplements, medications, or complex protocols, focus on getting 7-9 hours of quality sleep each night. Consistent sleep and wake times, a cool dark room, and limiting screens before bed make a bigger difference than most people expect.
Eat Real Food — Most of the Time
You do not need a perfect diet. You need a mostly good one. Prioritize vegetables, quality proteins, and healthy fats. Minimize ultra-processed foods, refined sugar, and seed oils. The 80/20 rule works well for most people — eat well 80% of the time and do not stress about the rest.
Move Every Day
Exercise does not have to be intense to be beneficial. A 30-minute walk each day does more for your long-term health than an occasional intense workout. Consistency matters far more than intensity. Find something you enjoy and do it regularly.
Address Stress Directly
Chronic stress is one of the most underappreciated drivers of disease. It raises cortisol, disrupts sleep, impairs digestion, and suppresses immunity. Whether through meditation, therapy, time in nature, or simply setting better boundaries — find what works for you and make it a non-negotiable part of your routine.
Do Not Ignore Small Symptoms
The body communicates through symptoms. Fatigue, brain fog, digestive issues, and mood changes are not just inconveniences — they are signals that something needs attention. Addressing small problems early is almost always easier and less costly than waiting until they become large ones.
These principles are simple, but simple does not mean easy. If you need support putting any of them into practice, our team is here to help.
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