How a Doctor Transformed His Metabolism Through Simple Daily Habits
Dr. Adam Perlman has reshaped his daily habits to boost his metabolic health. His approach blends personal experimentation with the latest scientific findings. Over time, his understanding of health has led to deliberate changes in diet, sleep, and stress management.
Dr. Perlman now views his diet like a budget, focusing on protein and vegetables. He has cut back on sugar, shifting from three teaspoons in his coffee to drinking it black. Instead of sugary snacks, he opts for frozen grapes or fermented foods to support gut health. His coffee now includes a sugar-free oat milk creamer.
Sleep has become another priority. Research links poor sleep to metabolic issues, obesity, and insulin resistance. To improve his rest, he installed blackout curtains and keeps his bedroom cool—around 18-20°C. He also follows a consistent bedtime and avoids screens before sleep.
Beyond diet and sleep, Dr. Perlman tests other strategies. Morning meditation helps him manage stress, which can affect metabolism. These adjustments reflect his commitment to aligning habits with evidence-based health practices.
The changes in Dr. Perlman's routine stem from years of research and self-experimentation. His diet, sleep, and stress management now follow recommendations tied to metabolic health. The results offer a practical example of how small, sustained shifts can make a measurable difference.
