In today’s episode of the Mister Productivity podcast, we have a special guest, Dr. Chris Boettcher, an expert in health and wellness. As Mister Productivity always says, “Healthy people are productive people,” and Dr. Boettcher is here to share his insights on how to boost your health and productivity.

The Importance of Taking Responsibility for Your Health

Dr. Boettcher emphasizes the importance of taking responsibility for one’s health. He points out that the healthcare system often focuses on reactive medicine rather than preventive care. Instead of relying solely on medications, it’s essential to prioritize a healthy lifestyle through proper nutrition and exercise.

Making Sustainable Changes

Regarding making lifestyle changes, Dr. Boettcher recommends starting small and building momentum. He suggests putting a couple of meals daily on autopilot and choosing winning meals you can consistently return to. By making these changes sustainable, you’ll be more likely to stick with them long-term.

The Power of Protein

One key nutritional tip Dr. Boettcher shares is to focus on protein intake. He recommends aiming for at least 30 grams of protein per meal to help stabilize blood sugar, reduce hunger, and support lean body mass. By prioritizing protein, you’ll be better equipped to reach your health and fitness goals.

Incorporating Movement Throughout the Day

In addition to regular exercise, Dr. Boettcher stresses the importance of incorporating movement throughout the day. He suggests taking short walks, getting outside for fresh air, and finding ways to break up sedentary periods. Moving a regular part of your routine will improve your overall health and well-being.

The Benefits of Morning Sunlight

Dr. Boettcher also discusses the benefits of getting morning sunlight, which he calls “hormone D.” He explains that morning sun exposure can help regulate your circadian rhythm, reduce inflammation, and support hormone production. Aim to get outside for a walk or spend time in the sun in the early morning.

Leading by Example

Finally, Dr. Boettcher emphasizes the importance of leading by example regarding health and wellness. Taking care of yourself improves your life and positively impacts those around you. Your healthy habits can inspire your family, friends, and colleagues to make positive changes in their own lives.


In this episode, Dr. Chris Boettcher shared valuable insights on how to boost your health and productivity through proper nutrition, exercise, and healthy lifestyle habits. By taking responsibility for your well-being, making sustainable changes, and leading by example, you can improve your quality of life and inspire others to do the same. Remember, healthy people are productive people!

You can find out more about Dr. Boettcher’s mission here.

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