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Fed up with being told to make big promises on January 1st that barely make it past the first week? Same here. That’s why we’re flipping the script with a no-fuss, no-fluff Back to Basics Mini-Series to set you up for success this January—starting with hydration. 

Forget grand resolutions and complicated plans. We’re keeping it simple, practical, and (dare we say) fun! In this first episode, we’re diving into the often-overlooked hero of health: hydration. Learn how to find a hydration routine that works for your lifestyle, what actually counts toward your daily intake (no, it’s not just water!), and how staying hydrated can set the stage for better energy, cravings, sleep, and more.

So grab your tumbler, mug, or trusty water bottle, and let’s kick off the year refreshed, recharged, and ready to thrive—one sip at a time.


References

Download Dr. Rentea’s FREE Resource: Power Picks for Metabolic Health

My recommended timer: AVINIA digital timer


Audio Stamps

00:30 - Dr. Rentea’s "Back to Basics" mini-series for January will offer simple strategies for fat loss, blood sugar control, better sleep, and improved fitness.

02:10 - Building habits slowly, using Atomic Habits principles like small improvements and pairing habits, leads to lasting change.

04:00 - Simple routines and core habits like walking, hydration, and nutrition drive sustainable success.

08:07 - Learn which fluids count toward hydration and problems caused by excessive caffeine consumption.

10:30 - Dr. Rentea shares her baseline for daily hydration, helping you start with a manageable goal to support fat loss and prevent mistaking thirst for hunger.

12:09 - We hear tips for finding a hydration routine that works for you and how to adjust it if something isn’t working.


Quotes

“The biggest mistake I see people make is that they change too many things at once.”

“You always want to come back to the most basic, most simple way to get something done.”

“If you spent this year hammering down your hydration habit for a few months, then hammering down the protein habit, then hammering down the fiber habit, you're no longer shocked by any scenario.”

“Every ounce of hydration counts. The protein drink you have, count those ounces. The coffee that you have, count those. If you have a Diet Coke, count those.”

“It doesn't need to be painful. If it keeps falling off, it means that the system isn't right for you.”

Join the September 30/30 round. 

Premium Season 1 of The Obesity Guide: Behind the Curtain -Dive into real clinical scenarios, from my personal medication journey to tackling weight loss plateaus, understanding insulin resistance, and challenges with GLP-1s. Plus, get a 40+ page guide packed with protein charts, weight loss formulas, and more. 

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