Mehmet Oz, M.D. Workout and Diet
Medical Doctor
Born: 1960
Born in Ohio, Dr. Oz attended Harvard as an undergraduate and got a degree in biology. He also played on the football team and won a championship in water polo. He received his medical degree from the University of Pennsylvania where he was also class president. He also has an MBA fro the Wharton School. He was a regular guest on The Oprah Winfrey Show for 5 seasons, starting in 2004. In 2009, he got his own show about medical issues and personal health, launched by Harpo Productions, Oprah Winfrey’s production company. He has been nominated for 9 daytime Emmy awards and won it 4 times. He is a proponent of alternative health but is sometimes criticized for promoting pseudo-science. Ozis the co-author of 6 New York Times best-sellers and regularly contributes to magazines such as O, and Esquire. He has been married to his wife Lisa since 1985 and they have 4 children. He is about 6 feet tall. Oz has millions of followers on social media.
Known For:
Mehmet Oz, M.D.’s Diet
Summary
Oz focuses on eating a healthy, balanced diet. He says diet is one of the most important factors in preventing and managing disease, as well as blood pressure, blood sugar and cholesterol levels, and that imbalances in the diet lead to serious, life-threatening illness. His diet is plant-based and focuses on whole, natural foods. He is also a proponent of intermittent fasting, or at least only eating while the sun is out. He feels this is a little easier to stick to than true intermittent fasting wherein you only eat in an 8-hour window (or less). Dinner should be eaten by 7 p.m. and heavy meals before bed should be avoided. He also believes eating should revolve around family and social interaction. His wife is a vegetarian and so they often have vegetarian chili or salads for dinner. Dessert is not a part of their meals, but he says you do not need to eliminate dessert completely. He recommends delaying dessert as it interferes with nutrient absorption. Oz’s top choice for a treat: dark chocolate.
Estimated Macros
- Low-Medium Fat 40%
- Medium Protein 30%
- Medium Carb 40%
Diet Details
Healthy A.M. Fuel
Oz will often start the day with steel-cut oatmeal, flaxseed oil and blueberries (preferably locally-grown and organic, but he will take whatever is available). Oatmeal is a quality complex carb that is high in fiber, and flaxseed contains heart-healthy omega-3s and it also fights cancer, while blueberries are rich in antioxidants.
Green Smoothie
A green smoothie can help fill in nutritional deficits. Make sure your food choices are based on quality because your brain is looking for nutrients, not just calories.
Nuts About Nuts & Greek Yogurt
Oz keeps raw almonds and walnuts on hand for an any-time snack that is full of healthy fats and fiber. He also likes Greek yogurt containing at least some fat to better absorb the calcium.
Early Dinner, Family Style
A typical dinner for Oz is salmon, a green vegetable like spinach or broccoli and quinoa or perhaps a sweet potato. He believes dinner should be eaten before 7 p.m., and should include some kind of social interaction.
No Dessert
Dessert is not on the menu at the Oz household, but if you must have it, don’t eat it immediately after you finish your meal as sugar disrupts nutrient absorption. The best time to have a treat is 2 hours after a meal.
What to Eat
Steel-cut Oatmeal
Flax Seed Oil
Fresh Vegetables
Fresh Fruit
Raw Almonds
Walnuts
Tempeh
Brown Rice
Greek Yogurt
Salmon
Quinoa
Beans
Raw Honey
What to Avoid
Refined Sugar
Junk Food
Soft Drinks
Refined Foods
Processed Foods
Hydrogenated Fats
Artificial Ingredients
Oz on Taking Charge of Your Health
‘No matter how old you are, no matter how much you weigh, you can still control the health of your body.’
Oz on Snacks
‘Food — I love nuts. I eat them all the time, they’re easy to carry around, and I am never hungry all day long.’
Oz on Eating Right
‘I do practice what I preach when it comes to nutrition.’
Oz on Obesity
‘People say their weight is genetic, but it turns out that people who are overweight don’t just have overweight kids. They also have overweight pets. That’s not genetic.’
Mehmet Oz, M.D.’s Workout Routine
Weekly Routine
Long Hours Not Required
Oz is a busy man, but he has no problem squeezing in his 7-minute routine every morning. He says a quick, daily exercise routine is better than the occasional hour at the gym.
Count Your Steps
Rather than slogging away at the treadmill, Oz recommends tracking your total daily steps and setting a goal of 10,000 steps per day (about 5 miles) to control weight and optimize health.
No Equipment Required
Not even sneakers. Oz’s simple 7-minute routine works the whole body and can be done in your pjs.
Exercise Style
Dr. Oz’s 7-Minute Morning Routine
Do each exercise for a full minute without stopping.
Climber: Feet hip-width, hands in front of shoulders, palms facing away. Raise the right arm as you also lift the right knee. Repeat on opposite side and continue alternating, at a rapid pace.
Prayer Squat: Feet slightly wider than shoulders, toes lifted, arms at sides. Squat deeply as you bring your hands in front of your forehead, palms pressed together. Rise halfway as you extend your arms behind you. Repeat.
Sun in your Eyes: Stand with right ankle crossed over left. Place both hands on forehead, fingers interlaced, palms facing up. Bend from hips to your left as you look to the right. Hold for 30 seconds; repeat on opposite side.
Bridge Dip: Sit with knees bent, feet on floor, hands beside hips. Lift hips and raise right leg straight up. Bend elbows, straighten arms and repeat. Switch legs after 30 seconds.
Superman Twist: Lie facedown, legs extended, forehead on hands, fingers interlaces with palms on floor. Raise your legs and chest, then rotate torso to the left, tapping right elbow on floor. Then rotate right, tapping the left elbow. Continue alternating sides for one minute.
Crisscross Reach: Sit with legs extended on floor in front of you, left ankle over right. Extend your arms at shoulder height, left hand on top of right. Bend forward, reaching right hand toward right toes as you lower your chin toward your chest. Hold for 30 seconds; repeat on opposite side.
Butterfly Tap: Sit with knees bent and pointing out to the sides and feet on the floor in front of you. Place fingertips on the floor between your legs and lean back slightly until you feel your abs engage. Raise left foot then lower it; immediately raise right foot. Continue for 1 minute, alternating feet.
Oz on Taking Care of Yourself
‘Never forget that the body is the temple of the soul.’
Oz on Fitness
‘Illness or injury may often be the instigator, but frailty is what kills us.’
Oz on Making Time for Wellness
‘You need to be proactive, carve out time in your schedule and take responsibility for being the healthiest person you can be — no one else is going to do it for you.’
Mehmet Oz, M.D.’s Supplements
Vitamin D
Oz says new research shows that vitamin D may play a crucial role in weight loss by helping to control appetite and keeping fat cells more active.
Green Tea
Chock-full of anti-oxidants, green tea also stokes your metabolism and helps protect against cancer and heart disease.
Fish Oil
Fish oil contains omega-3 fatty acids which promote heart and brain health.
Cayenne Pepper
Cayenne boosts metabolism naturally.
Mehmet Oz, M.D.’s Lifestyle
Make Sleep A Priority
Oz says along with diet, sleep needs to be a priority. To that end, he recommends cutting distractions and turning off the lights 30 minutes before going to bed.
Transcendental Meditation
Oz is a practitioner of TM and says it helps him stay grounded.
Medical Marijuana
Oz advocates the use marijuana to help with the opioid epidemic.
Practice What You Preach
During a routine colonoscopy, which he performed as part of his show, a pre-cancerous polyp was found. Oz credits the exam with potentially saving his life.
Oz on Meditation
‘When I meditate, I go to that place where truth lives. I can see what reality really is, and it is so much easier to form good relationships then.’
Oz on Life
‘Make the driving force in your life love.’
Oz on Life, Part II
‘Whatever you choose, do it fully with a passion, and child-like enthusiasm.’
Oz on Priorities
‘If you don’t prioritize, you’re not going to manage it right.’
Oz on Beauty
‘What a mistake it is to assume beauty is only external.’
Recommended Products
Pedometer
Meal Measure
PGX Fiber
Biofreeze
References
https://everydaypower.com/dr-oz-interview-on-sleep-diet-and-mindset/
https://www.doctoroz.com/feature/21-day-weight-loss-breakthrough-diet
https://www.healthiguide.com/nutrition/what-dr-oz-eats-for-dinner/
https://hellonutritarian.com/dr-oz-eat/
https://www.forbes.com/2011/05/31/dr-oz-bestselling-health-products_slide.html#64e48ba27584
