We asked some of our PVCL health and wellness partners to share the habits, tools, and practices they personally rely on.
According to the Centers for Disease Control and Prevention, only about 24% of U.S. adults meet the federal guidelines for both aerobic exercise and muscle-strengthening activity. With most adults falling short of recommended wellness benchmarks, this roundup offers a clear look at what top experts genuinely prioritize in their own lives. As you’ll see, many of their perspectives align in meaningful and consistent ways.
Daily Movement
Motion is lotion. Gentle, consistent activity boosts circulation, supports neuromuscular health, and reduces pain without stressing your joints. Walking, stretching, swimming, or light strength work all count.
Restorative Sleep
Restorative sleep is one of the most powerful tools for recovery. Seven to nine hours a night supports muscle repair, cognitive function, hormone balance, and pain perception. Quality sleep strengthens the body’s natural healing systems and enhances overall wellness.
Anti-Inflammatory Nutrition
What you eat directly influences your body’s ability to heal. Anti-inflammatory nutrition reduces systemic inflammation and supports tissue repair. Fill your plate with whole foods, lean proteins, healthy fats, and colorful fruits and vegetables.
Mind-Body Practice
Stress levels, emotional well-being, and pain perception all influence one another. Mind-body practices such as breathwork, meditation, mindfulness, and gentle yoga help reduce stress, support recovery, and improve overall function.
Functional Strength
Functional strength, core stability, and posture form the foundation of mobility and longevity. Strengthening the muscles that support your spine and joints helps prevent injury, improves posture, and enhances daily movement.
Dr. Michael Wolff
Southwest Spine and Sports
In a world crowded with quick fixes and passing wellness trends, true health still comes back to the fundamentals. Dr. Michael Wolff of Southwest Spine and Sports highlights his essential pillars that strengthen the body’s ability to repair, recover, and thrive.
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Whole-Food, Protein-Rich Meals
Food is medicine. I focus on whole, minimally processed foods and aim for around 30 grams of protein per meal and around 1g of protein per pound of ideal body weight per day.
Strength Training as Non-Optional
Muscle is medicine. Strength training 3–4 times per week is the cornerstone of my physical health supporting metabolism, bone density, and longevity. It’s not about perfection in the gym; it’s about showing up and building strength for life.
Functional Lab Testing
I believe in understanding your body from the inside out. Comprehensive labs- from hormone panels to gut testing- reveal early imbalances long before they show up as symptoms. Knowledge is empowering, and this data allows for a truly personalized approach to wellness.
Practicing Gratitude
Wellness extends beyond physical health. Starting or ending the day with gratitude- whether journaling or simply reflecting- keeps me grounded, present, and focused on what matters most. Emotional health is as important as any lab result.
Sauna Sessions
If I had to name my ultimate wellness luxury, it’s the sauna. The ritual of heat exposure helps detoxification, boosts circulation, supports recovery, and provides a few quiet minutes of stillness. It has also been shown to help prevent cognitive decline.
Sheridan James, MD
Concierge Primary Care
Dr. Sheridan James’ concierge practice blends western and functional medicine to address root causes and promote long-term wellness. She prioritizes prevention, precision medicine, and a deeply personalized doctor–patient relationship, made possible by the time and access that a concierge model provides. Here Sheridan shares wellness practices she swears by.
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Interval Exercises
I recommend 45 minutes of interval cardio 5-6 days a week. Alternate 30-60 seconds of high-intensity effort with a minute of recovery, aiming for about 85% of your maximum heart rate, calculated as 220 minus your age.
Facial and Skin Care
Start the morning and finish the day with facial skincare and self massage of facial muscles to relax and relieve stress and cleanse facial pores.
Dental Care
Taking time for oral hygiene is linked to overall health, cardiac health, and nutritional status. Gum care, flossing, and gentle brushing with careful attention to avoid substances that erode enamel or cause gum recession.
Feed the Soul
Make time for the things that bring you happiness and fulfillment. Daily responsibilities and work stress can take over, so carve out time to focus on activities that bring you joy and allow you to prioritize yourself.
Escape Your Comfort Zone
Trying new things, whether learning a language, traveling somewhere unfamiliar, or picking up a new skill or sport, challenges both cognitive and physical limits. Novel experiences strengthen resilience, expand your skillset, and support overall mental health.
Rahul Sharma, MD, FACC, FSCAI
Dr. Rahul Sharma is an interventional cardiologist and national leader in structural heart and valve disease. He trains physicians across the country, serves on the Structural Heart Disease Council for SCAI, and contributes to leading cardiology research and publications. Here he shares wellness principles he lives by.
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Anti-Inflammatory Morning Ritual
My day starts with hot water, lemon, ginger, and turmeric. It lowers inflammation, supports digestion, and gives me steady clarity. I follow it with Chaga mushroom coffee for clean energy without the crash keeping me sharp and centered all day.
Medical-Grade Red Light Therapy (RedVive)
RedVive is the only red light system I use. It’s a medical-grade, physician-backed class II device supported by clinical data. I use it morning and night to improve HRV, support cellular repair, reduce stress, and enhance sleep.
The MLS-M7 Laser for Pain & Inflammation
When I feel stiff or achy, I turn to the MLS-M7. This is a class IV medical laser designed to penetrate deeper tissues and target pain and inflammation at the source. It works fast, reduces flare-ups, and keeps minor joint or back irritations from slowing me down.
Protein for Strength & Longevity
I prioritize protein every day. I use my wife’s savory protein seasoning on meals and have a cup of protein broth at lunch. Supporting strong muscle and bone health is one of the most reliable ways to age well and stay active.
Walking in Nature
My routine is simple: strength training to protect muscle and bone, and walking outdoors to calm my nervous system and clear my mind. This mix supports mobility, mood, and long-term health more than any trend or quick fix.
My Anti-Aging Secret for Joint & Spine Health
I use regenerative treatments like bone marrow therapy. Anti-aging isn’t only about skin; your joints, spine, and bones age too. These treatments help repair tissue, reduce pain, prevent future problems, and keep me active without surgery or medications.
Dr. Ashu Goyle
Double Board-Certified Anesthesiologist and Pain/Regenerative Medicine Specialist, Integrated Spine, Pain and Wellness
Dr. Ashu Goyle is known for his minimally invasive, non-narcotic approach to long-term pain relief. He believes pain is the body’s signal of deeper dysfunction and that lasting recovery comes from treating root causes, not masking symptoms. His integrative method combines regenerative medicine with the body’s natural repair systems; results last for years rather than months. Here he shares his wellness rituals for longevity and pain prevention.
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Morning Chocolate Date Shake
I start every morning with a vegan chocolate pea protein shake blended with dates, almond butter, and almond milk. Nourishing, energizing, and feels like dessert with purpose.
All Day Lemon Water
Lemon water hydration is my all-day beauty and energy secret, and keeps me grounded between patients.
Ballet Evenings
I attend adult ballet lessons multiple times per week. Ballet is my confidence ritual. The discipline, posture, and poise translate far beyond the studio. It's how I reconnect with feminine strength, mindset, and presence. Moving with intention reminds me that elegance is an attitude.
Sunset Gratitude Ritual
Each evening, I sit in my backyard overlooking the desert wash, watching the sun melt into gold. I meditate with gratitude for the day and set my intentions for tomorrow.
Pomegranate & Spa Evenings
My nighttime ritual: soft spa music, good skin care (I love Kiehl’s body butter), a Four Seasons plush bathrobe, a bowl of freshly peeled pomegranate, hot lavender-blueberry tea, and a really good book!
Dr. Mila Lopez, MD
Founder/CEO & Physician, Luxury Lifestyle Medicine™
Dr. Mila Lopez is a double-board-certified physician in Family Medicine and Lifestyle Medicine, known for her refined, integrative approach to patient care. Here she shares daily rituals that keep her grounded, energized, and operating at her best.