Practical gym tips for busy holidays

Darsh and Altamash break down why health outcomes are shaped by small, repeated choices (not occasional slip-ups). Using weight gain around the holidays as an example, they discuss how consistency and habit adherence matter more than intensity or “reset” culture.

They explore how simplifying habits makes them easier to stick with, and why prioritizing maintenance during high-risk periods can prevent long-term health decline.

A practical conversation on building health that actually lasts.

On this episode…

• 04:30 – Holiday Survival and why maintenance matters

• 08:15 – Managing workouts at Disney World & South Korea.

• 13:00 – Nutrition Tips with protein treats and fasting

• 20:15 – James Clear’s Rule: "Reduce the scope, stick to the schedule."

• 28:00 – The Protein Debate

• 36:00 – The cost of going all in

• 39:30 – Why you need to decide in advance what you will fail at.

• 48:00 – Future guests, the newsletter returns, and what’s next!

Resources mentioned…

Protein Targets & Muscle Physiology

• The Helms Paper (Bodybuilders/Lean Mass): A systematic review of dietary protein during caloric restriction in resistance trained lean athletes (Helms et al., 2014)

• Protein for Adults: Optimizing Protein Intake in Adults (Wolfe, 2017)

• Supplements & Training: Meta-analysis of protein supplementation on resistance training gains (Morton et al., 2018)

• Anabolic Resistance: Skeletal muscle protein metabolism in the elderly (Breen & Phillips, 2011)

• Position Stand: ISSN Position Stand: Protein and Exercise (2017)

Sleep & Circadian Protocols

• Morning Light: Phase advancing human circadian rhythms with morning bright light (Crowley & Eastman, 2015)

• Exercise Timing: Circadian rhythm phase shifts caused by timed exercise (Thomas et al., 2020)

• Jet Lag: Physical exercise accelerates reentrainment of human sleep-wake cycles (Yamanaka et al., 2010)

• Sleep Tools: Eight Sleep System | 15% off Remade Sleep Supplement: https://getremade.com/?ref=doctor.darsh

Habits, Identity & Mindset

• James Clear: Atomic Habits ("Reduce the scope, stick to the schedule")

• Jonathan Haidt: Conversations with Tyler (Transcript regarding "The Anxious Generation")

• Oliver Burkeman: Four Thousand Weeks

• Intermittent Fasting: Intermittent fasting strategies and effects on cardiometabolic risk factors (BMJ, 2024)

Connect with Us!

• Website: medicineredefined.com

• Follow: @doctor.darsh | @dr.altraja

• Altamash’s New Practice: Refining Health & Performance (Now accepting patients in NJ, NY, PA, FL)