7 First Things I'd Do If I Had to Start My Health Journey Over

Most people fail at health not because they lack willpower — they start in the wrong order. In this episode, Dr. Josh Axe walks through the exact 7-step sequence he would follow if he had to rebuild his health from zero: the things that make the biggest difference fastest, layered so each one makes the next easier.   **In this episode:** - Why 88% of Americans are metabolically unhealthy — and the one blood marker most doctors skip that predicts disease a decade early - The sleep fix that beats duration: why a consistent wake time (not more hours) cuts risk of death by up to 48% - The ancient after-meal walk that matched a full 45-minute workout for 24-hour blood sugar control - Why resistance training twice a week is the highest-return investment if you're over 40 — and why body weight and bands count - The "crowd out, don't cut out" food strategy that helped Josh's patients reverse autoimmune disease and hypothyroidism without giving up the meals they loved - Why guarding your peace isn't soft advice — church attendance alone was linked to a 33% lower risk of death over 16 years, and the physiology behind it is real     Uncover what’s really going on in your body with advanced biomarker testing for hormones, thyroid, and metabolism— plus a 1-hour consultation with a Senior Health Advisor! →  http://mybloodwork.com   *Disclaimer: The bloodwork our team runs at mybloodwork.com covers a handful of the biomarkers listed in the guide above — including critical thyroid and metabolic markers — plus a 1-hour consultation with a Senior Health Advisor, but does NOT cover all 25. You will want to consult your primary or functional doctor for the entire list.   Thank you to our sponsors! Sunlighten Sauna: https://get.sunlighten.com/axepodcast Manukora Manuka Honey: https://manukora.com/axe   Watch The Dr. Josh Axe Show every Monday & Thursday on YouTube: https://www.youtube.com/@drjoshaxe?sub_confirmation=1   🎧 Early Access! Our listeners enjoy every episode before anyone else! Tune in below and join our exclusive group of listeners → Spotify: https://bit.ly/DrJoshAxeSpotify Apple Podcast: https://apple.co/3JDvWcS   Pre-order my NEW BOOK, Heal Your Cells → healyourcellsbook.com   Watch my free training on how to naturally balance your blood sugar and reverse your symptoms → http://DrAxeDiabetesClass.com   Discover practical steps you can take today to start healing your thyroid naturally →   http://DrAxeThyroidClass.com   If you’re ready to start feeling like yourself again and balance your hormones, take my free class → http://DrAxeHormoneClass.com   CONNECT WITH DR. JOSH AXE Instagram → https://www.instagram.com/drjoshaxe/ Facebook → https://www.facebook.com/DrJoshAxe/ TikTok → https://www.tiktok.com/@thedrjoshaxeshow/ X → https://x.com/drjoshaxe/ LinkedIn → https://www.linkedin.com/in/joshaxe Website →  http://thehealthinstitute.com Sign up for my newsletter → https://bit.ly/4oE9Jf3 Ask Dr. Axe → http://speakpipe.com/drjoshaxe    0:00 Introduction — why health is a sequencing problem 4:28 The 88% statistic — what metabolically healthy actually means 5:30 The 5 ordinary habits linked to 12–14 extra years of life 9:04 Step 1 — Know your numbers (the blood markers that matter most) 11:30 Step 2 — Anchor your wake-up time first 13:20 Step 3 — Walk after your meals 16:00 Step 4 — Lift twice a week (especially if you're over 40) 21:07 Step 5 — Crowd out, don't cut out 24:30 Step 6 — Fix your gut with fermented foods and fiber 28:00 Step 7 — Guard your peace and build joy 30:25 Weekly action plan + closing encouragement 30:48 Free resource: Top 25 Blood Markers PDF     DISCLAIMER This content is strictly the opinion of Dr. Josh Axe and is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All viewers of this content are advised to consult their doctors or qualified health professionals regarding specific