Dr. Oz's Plan to Get Your Vitality Back

Increase the quality of your life and feel invigorated with this plan from Dr. Oz and Dr. Roizen that will get you results in two weeks.

Step 1: Walk

Your ultimate goal is 10,000 steps (which is equivalent to a 10K), or as many as you can every day. The average person takes 4,000 to 7,000 steps a day. Follow this plan below to slowly build your steps: 

  • On the first day walk for 10 minutes. That's approximately 1,000 steps.
  • The next day walk for 20 minutes. This can be 10 minutes twice a day or five minutes four times a day. Set the timer on your phone to keep yourself accountable. 
  • Over the next 28 days you should slowly increase your walking time to get to 10,000 steps.
  • Do not increase by more than 10 percent a day, that’s when injuries can occur that may set you back.  If your hips, knees or ankles hurt, put frozen peas in double plastic bags on sore spots three times a day before and after walking. To help take some of the pressure off your joints, you can also walk in a pool.

If you don't need to build up to 10,000 steps, find someone to be your buddy and hold each other accountable to reaching your steps daily. Walking positively affects all your body’s systems and establishes the behavioral and motivational foundation you need for success and weight loss.

Why 10K a day?

A 10K is the magic number that keeps you healthy and supports fighting potential disease. By hitting 10,000 steps daily, your body becomes more efficient at helping sugars go from your bloodstream into your cells, where that sugar is useful as opposed to harmful. Plus, the more you walk, the more energy you will have.

Step 2: Skip Saturated Fats

It's time to lose the red meat! Saturated fat includes most red meat, milk fat, butter, and tropical oils like palm and coconut. In addition to turning on genes that age our bodies, saturated fats also trigger the liver to make more total cholesterol as well as LDL (bad) cholesterol and accumulate fat in your abdomen. That abdominal fat does not sit idle; it produces cytokines (a type of cellular messenger in your immune system) that cause inflammation throughout your body, increasing risk of diabetes, metabolic syndrome, mental decline, arthritis, and breast and prostate cancers. For packaged items and animal products (like cheese, butter, milk and meat), check the label to see that it has no more than 4 g of saturated fat per serving. Only eat 4 g from all sources in any one hour.

Reducing the amount of saturated fat consumed will also help with weight and waist management. All fats do not similarly satisfy appetite, compared to healthy fat meals with the same number of calories (saturated and unsaturated fats have 9 calories per gram), meals high in saturated fat produce lower levels of leptin, the hormone that turns off appetite. To get higher leptin levels, it is best to eat healthful unsaturated fats, which can be found in nuts, seeds, olives, fish (not fried), avocados and many vegetable oils.

Step 3: Complete Carbohydrate Overhaul

Contrary to popular belief, not all carbs are bad. Less than 50% of your diet should be carbs, and it's important to eliminate the carbs that turn to fat, adding only carbs that don't tax your hormones. Bad carbs contain simple sugars, which make you crave them, spike your blood sugar, and can cause heart disease and a buildup of plaque in the brain, kidneys and coronary arteries. Good carbs provide fiber and can actually help your heart. Eliminate bad carbs like white bread, rice and high-sugar foods such as baked goods from your cupboard. Check the labels of instant oatmeal, cereal and foods with hidden carbs, like salad dressings and anything with high-fructose corn syrup. They should contain less than 4 g of added sugar per serving.

Good carbs to eat include:

Step 4: Add Resistance Training to Build Muscle

When it comes to losing weight, the real power is in your muscles. Your muscles can speed up the process of burning extra calories. In fact, every pound of muscle burns 35 calories a day just to sustain itself, compared to every pound of fat that burns just one to three calories. Try this 20-minute at-home workout to burn more calories:

  • Greens like lettuce, cucumbers, Brussels sprouts and kale.
  • Low-sugar fruits like berries.
  • Sweet potatoes
  • Beans, especially black beans, kidney beans and lentils.
  • 100% whole-grain (not wheat) bread.
  • Quinoa instead of rice or pasta.
  • Olive oil and vineagar instead of carb-heavy salad dressings.
  • 10 push-ups at your own fitness level. (Watch the Back to Basics workout series for a push-up modification for beginners.)
  • Rest for 30 seconds.
  • 10 sit-ups
  • Rest for 30 seconds
  • 10 lunges
  • Rest for 30 seconds
  • 10-second plank
  • Rest for 30 seconds
  • 10 squats
  • Rest for 30 seconds
  • Repeat circuit four times. Over time you can add light weights when comfortable.


This plan was originally created for Dr. Oz's Truth Tube. Catch up on all the Truth Tube plans here and see the progress Sheriff Don has made with this plan.

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