In my 20 years as a naturopathic doctor (YOLANDA T. RODRIGUEZ, NMD), I have found that a single, sustainable habit is always more effective than a complicated overhaul. Most people fail at wellness because they try to do too much at once.
The secret to feeling better—and looking better—isn’t about more effort. It is about better “gear” and smarter anchors. Today, I want to share two simple shifts that support your body from the outside in and the inside out. I am honored to have our clinic’s philosophy featured in recent articles by both Mulberry Park Silks and SheFinds, highlighting how these specific habits change the game for my patients here at Fusion Medical Care.
Stop Stealing From Your Skin
We talk a lot in the clinic about what you put into your body. But there is a missing piece of the puzzle: what you do during those seven or eight hours when your brain is off duty.
I spent years in the Marines where “luxury” wasn’t a priority, but gear performance was. Your bed is your most important piece of recovery gear. If you are waking up with “sleep creases” or hair that feels like straw, your pillowcase is likely the culprit.
Cotton is a thirsty fiber. It acts like a sponge, pulling the natural oils—and those expensive night creams—right off your face. This creates friction that tugs on your skin and breaks your hair.
Our work here at Fusion Medical Care was recently featured by the experts at Mulberry Park Silks to help explain the clinical side of this “passive” wellness move. The data is clear: switching to a silk surface reduces hair friction by about 34% compared to cotton. It is a hypoallergenic, moisture-retaining tool that lets your skin repair itself without being stripped of its natural barrier. You can see the full feature on silk beauty benefits here.
The 30-Gram Morning Anchor
While silk handles the “passive” side of your wellness, we need an active anchor to handle your metabolism.
Over my two decades in practice, I’ve seen many patients come to Fusion frustrated by weight loss plateaus. They think they lack willpower, but usually, they just lack protein. I was recently invited to share my go-to strategy with SheFinds: the 30 Grams of Protein for Breakfast rule.
The rule is simple: consume 30 grams of high-quality protein within 30 minutes of waking up.
Most people start their day with a coffee or a bagel, which triggers a blood sugar spike and a subsequent crash. By 3:00 PM, you are starving and reaching for sugar. By hitting that 30-gram mark early, you regulate “hunger hormones” like ghrelin and stabilize your blood sugar for the entire day.
This one shift can help you lose 1–2 pounds per week consistently because it stops the cravings before they start. You can read my full SheFinds feature on regulating hunger hormones here.
Build Your Gear, Build Your Day
Wellness doesn’t have to be a chore. If you audit your “gear” by switching to silk and anchor your day with a high-protein breakfast, you are supporting your biology with minimal effort.
Start tomorrow morning. Grab a clean protein shake or some hard-boiled eggs, and notice how much better you feel by midday.
Ready to stop the guessing game?
If you want a wellness plan that focuses on what you can add to your life rather than what you have to take away, let’s get to work. Book a consultation at Fusion Medical Care and we can create a practical strategy tailored to your real, busy life.
