What RFK Jr. Will Change About Your Health
Who knows what RFK Jr. might change about health policy? Honestly, it’s anyone’s guess.
Some of his proposals sound out there and others make a lot of sense. I’m not here to analyze his policies or predict their impact. Whether his health policies turn out to be groundbreaking, bizarre, or somewhere in between, they won’t change this simple fact:
No politician, system, or leader will ever have as much influence over your health as you do.
That might sound overwhelming, but it’s actually empowering.
5 Things You Can Control
Instead of fixating on external factors, let’s zoom in on what truly matters—your habits, consistency, and priorities. Here are five things you can control that will make a real difference in your health.
1. Eating Mostly Minimally Processed Foods, and a Lot of Protein and Fiber
What you eat has a bigger impact on your health than any headline about red food dye or the latest “scary” ingredient.
Instead of stressing over what to avoid, focus on adding more quality foods to your diet. By filling your plate with nutritious, minimally processed options, you’ll naturally crowd out less healthy choices.
Here are four key areas to prioritize:
Protein: Helps rebuild muscle, keeps you full, and supports recovery. Include lean options like chicken, fish, eggs, tofu, or Greek yogurt in every meal and snack.
Fruit: Loaded with vitamins, minerals, and antioxidants. Think berries, apples, or oranges for easy, nutrient-packed additions.
Vegetables: Rich in fiber, they support digestion and provide essential nutrients. Add a handful of spinach to your eggs, roast some broccoli, or snack on baby carrots.
Healthy Fats: Help with hormone production and energy. Incorporate nuts, seeds, avocado, or olive oil into your meals for added flavor and nutrients.
When you prioritize a mostly minimally processed diet, and include protein at every meal and snack, making healthy choices gets easier and more sustainable over time.
Action Tip: Start by adding one serving of protein and one serving of veggies to your next meal. Small steps build big habits.
2. Working Out Consistently and Intentionally
Exercise becomes far more effective when it’s purposeful.
Random workouts might feel good in the moment, but a structured plan ensures you’re targeting the right muscles, pushing yourself with the right intensity, and making consistent progress.
Here are three key areas to focus on:
Strength Training 2-4 Times Per Week: Focus on compound lifts like squats, deadlifts, bench presses, and rows. These exercises target multiple muscle groups, building strength and muscle mass. Aim for most sets to be 2-3 reps shy of failure, ensuring you're challenging your muscles without overdoing it.
At Least 1-2 Hours of Cardio Per Week: Whether it’s jogging, cycling, swimming, or even dancing, cardio helps improve heart health and burn calories. Choose an intensity and modality you enjoy, so you’re more likely to stick with it.
Getting 7-10k Steps a Day: Walking might seem simple, but it’s incredibly effective for overall health. Aim to get 7,000–10,000 steps daily to support your heart, boost your metabolism, and maintain a healthy weight.
When you follow a plan that includes strength, cardio, and consistent movement throughout the day, you’ll see measurable improvements in your fitness, energy levels, and overall well-being.
Action Tip: Write down your weekly workout schedule with specific strength training days, cardio, and daily walking targets. Stick to it consistently for the next 7 days to build momentum.
3. Making Time for Good Quality and Quantity Sleep
Sleep is the foundation of health.
It’s during sleep that your body repairs muscles, your brain processes information, and your energy levels are restored for the next day. Without enough rest, you’ll face fatigue, decreased focus, and slower progress toward your fitness goals.
To maximize recovery and perform at your best, prioritize both the quantity and quality of your sleep.
Here are two key focuses to get the most out of your rest:
Making Enough Time for Sleep: Aim for 7-9 hours of sleep every night. This doesn’t just mean going to bed for that long but ensuring you spend enough time in bed, giving your body a full chance to unwind and repair. Try adjusting your schedule to allow at least 7-8 hours of sleep.
The Habits That Support Good Sleep: Consistent habits make it easier to fall asleep and stay asleep. This includes a consistent bedtime, limiting screen time at least 30 minutes before bed, and creating a relaxing pre-sleep routine. Consider using blackout curtains to block out light, keeping the room cool, and using a white noise machine if noise is an issue.
Sleep is not a luxury—it’s a vital part of your overall health. Prioritize it, and you’ll feel the difference in both your body and mind.
Action Tip: Set a regular bedtime for the next week. Prepare for bed 30 minutes before that time by turning off screens and engaging in a relaxing activity, like reading or stretching.
4. Staying Consistent
While consistency is often hailed as the key to success, it’s easy to get caught up in the pressure of being perfect every single day.
Here’s the truth: Life happens, and you won’t always hit every target. Instead of stressing over the days you miss or the times you slip up, focus on showing up more often than not. Your goal should be progress, not perfection.
If you can maintain your healthy habits 80% of the time over weeks, months, and years, you’ll see lasting results.
Action Tip: Choose one habit to focus on over the next 4 weeks. Track your consistency and accept that some days won’t go as planned—but keep showing up.
5. Managing Stress
Chronic stress can lead to overeating, skipped workouts, or poor sleep, so finding ways to decompress is key.
First, remember to breathe—deep, slow breaths can quickly calm your nervous system and bring you back to the present moment. Second, notice everything good around you—take a moment to appreciate the positive things in your life, whether it’s a beautiful sunset, a supportive friend, or a small victory. Lastly, keep perspective—one day, you’ll be looking back at your life, and the little stresses won’t matter. Don’t sweat the small stuff.
Yes, RFK Jr. leading the Department of Health might make you shake your head, but don’t let it raise your blood pressure. Focus on what you can control.
Action Tip: Take 5 minutes today to practice deep breathing and identify three positive things in your life..
Forget About RFK Jr. Take Responsibility for Your Health!
No matter who’s in office, your health ultimately comes down to you.
Sure, genetics, your job demands, or even systemic issues in healthcare and food industries can create challenges. But there’s still so much within your control. By focusing on eating nutritious foods, following a structured workout plan, prioritizing sleep, staying consistent, and managing stress, you can build a foundation for a healthier, happier life.
As we close out the year, commit to taking responsibility for your health.
Don’t wait for circumstances or systems to change. The most powerful improvements come from the steps you take right now. Start small, stay consistent, and finish the year strong. Your future self will thank you.
Would you like a hand getting in the best shape of your life in 2025? You can take the first step by filling out the free online fitness coaching application below.
David made the leap last spring, and it turned out to be a game-changer—he even managed to look past my Duke roots! 😂
“John had a huge impact on my health and fitness. He helped me take my nutrition and strength training to another level. I was able to have tremendous success in both weight loss and body composition. His only problem, he’s a Blue Devil (you can take that last sentence out).”
- David
My coaching gets people results, fast. No long term commitment and 100% money back guarantee if you’re not thrilled with your transformation.
Why not become next success story?
Best,
John
P.S. Kelly and I are finishing up a quick fat loss phase before the holidays. Check out some of our meals from last week—who says fat loss has to be boring?
Buffalo chicken wrap
Salmon with puréed cauliflower and fall vegetables
Steak with spaghetti squash and pumpkin sauce
3 Steps You Can Take
Apply for coaching - If you’re ready to start, you can fill out a coaching application here (it takes 90 seconds or less). Best case, you change your life. Worst case, I’ll help you draw up a road map to get closer to your goals.
Sign up for my newsletter - If you’d like to hear more, sign up for my mailing list here.
Keep learning - You can check out my other articles here. Nobody asked me to, but I’ve spent a ton of time researching everything from artificial sweeteners to saturated fat to testosterone and more, so you don’t have to.
