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Learn the basics of The Regimen and find out how to start the plan today.

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Audience members Marie, Kate, and Alyssa demonstrate how to do modified push-ups, jumping jacks, and squats – three essential moves that make up your daily 7-minute Regimen workout.

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Introducing The Regimen! Get Healthy Now

Dr. Oz introduces The Regimen, a daily checklist that shows you what to eat, what to take, and what to do to improve your health now! Plus, meet the expert team behind this research-backed plan.

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How to Succeed on The Regimen

Nutritionist Haylie Pomroy shows you how to add foods into your diet and build meals on The Regimen. Plus, Dr. Oz demonstrates how to follow The Regimen plan on the Dr. Oz app.

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Why You Need The Regimen

The experts behind The Regimen reveal why they came together to create the comprehensive checklist that helps you live a longer, healthier life.

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What to Eat on The Regimen

Find out the key foods you should be eating every day on The Regimen, including probiotics and prebiotics, healthy fats, and herbs and alliums.

Now Playing

How to Do The 7-Minute Regimen Workout

Audience members Marie, Kate, and Alyssa demonstrate how to do modified push-ups, jumping jacks, and squats – three essential moves that make up your daily 7-minute Regimen workout.

Now Playing

Get the Full Regimen 7-Minute Workout

Work out with Laila Ali and Dr. Oz as they take you through the entire 7-minute workout you can do on The Regimen. Get started with a stationary jog with high knees and finish strong with jumping jacks.

1

Introducing The Regimen! Get Healthy Now

Dr. Oz introduces The Regimen, a daily checklist that shows you what to eat, what to take, and what to do to improve your health now! Plus, meet the expert team behind this research-backed plan.
2

How to Succeed on The Regimen

Nutritionist Haylie Pomroy shows you how to add foods into your diet and build meals on The Regimen. Plus, Dr. Oz demonstrates how to follow The Regimen plan on the Dr. Oz app.
3

Why You Need The Regimen

The experts behind The Regimen reveal why they came together to create the comprehensive checklist that helps you live a longer, healthier life.
4

What to Eat on The Regimen

Find out the key foods you should be eating every day on The Regimen, including probiotics and prebiotics, healthy fats, and herbs and alliums.
5

How to Do The 7-Minute Regimen Workout

Audience members Marie, Kate, and Alyssa demonstrate how to do modified push-ups, jumping jacks, and squats – three essential moves that make up your daily 7-minute Regimen workout.
6

Get the Full Regimen 7-Minute Workout

Work out with Laila Ali and Dr. Oz as they take you through the entire 7-minute workout you can do on The Regimen. Get started with a stationary jog with high knees and finish strong with jumping jacks.

The Foundation

This step-by-step guide breaks down what to do each day.

Drink Oolong Tea Twice a Day

Oolong tea has high levels of polyphenol compounds which lower inflammation and helps reduce the risk for diseases such as cancer and diabetes. It also has caffeine, giving you an energy boost during the day. There are several varieties of oolong tea but all of them are made from partially oxidized green tea, giving it a golden to dark orange hue when steeped. To make a cup, brew 1 teaspoon of loose-leaf oolong tea with 6 ounces of water and enjoy up to twice a day. If you’re looking to lose weight, drink the tea along with your meals to enhance your metabolism.

Watch: The Benefits of Tea

Eat the Right Amount of Probiotics and Prebiotics

Probiotics help to populate your gut with healthy bacteria, while prebiotics act as a fertilizer for healthy, good bacteria. Eat 1 cup of probiotics a day, which you can find in Greek yogurt, kefir, buttermilk, kimchi, miso, and sauerkraut. Have 4 cups of prebiotics a day which you can find in green vegetables like asparagus, broccoli, Brussels sprouts, beans like lentils, and fruits like berries and avocado.

Watch: Why You Should Take Prebiotics and Probiotics

Snack on 1/4-Cup of Nuts

Studies have suggested that monounsaturated and polyunsaturated fats can decrease inflammation, reduce heart disease risk and aid in weight loss. Add healthy fats to your diet by snacking on a ¼-cup of nuts each day and cooking with olive oil (you can use unlimited amounts of this). Use this chart for easy reference, a quarter cup of nuts is roughly equal to 40 almonds, 24 cashews, or 10 walnuts.

More: The Good Fat Grocery List

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Regimen Resources

Stay on track with a printable guide and get The Regimen delivered daily straight to your phone.

Next Steps

Once you've mastered the basics, see which areas of your health need a little extra help.

Assess Your Health

Quiz: Which Regimen Add-On Should You Start?

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