Dr. Karam’s Personal Advice to Improve Health and Wellness

Regular exercise isn’t just about looking fit—it’s one of the most effective tools for improving strength, endurance, heart health, mobility, mood, and longevity. Research shows consistent physical activity reduces the risk of chronic diseases, boosts energy, improves mental health, and keeps your body resilient as you age.

The most important thing I have found about exercise is to build a routine that fits easily into your day. Now that I have found an exercise routine I can stick to, I feel stronger and have more energy than ever.

How It Works Into My Life:

For me, exercise had to be simple, efficient, and accessible. I keep my workouts short, around 30–40 minutes, and I've found it was best to bring my workouts home because then I really have no excuse to not do it.

My typical routine centers around calisthenics—bodyweight exercises like push-ups, pull-ups, and core work. These movements save time by targeting multiple muscle groups at once.

For cardio, I’ve gotten into rucking, which is walking or hiking with a weighted backpack. It's remarkably effective, strengthening my cardiovascular system and building endurance, and doubles as quality time with my wife.

How You Can Start:

• Keep it Simple: Exercise doesn’t have to be complicated. A few dumbbells, a pull-up bar, and a yoga mat at home are all you really need. 
• Budget-Friendly Tip: YouTube has countless free, guided calisthenics and cardio workouts. Or, you can get outside for your cardio like I do--no gym membership required.
• Find What You Love: The best workout is one you enjoy. Whether it’s fitness classes, swimming, dance, yoga, kickboxing, biking, or hiking--find something you look forward to. That way you're having fun and more likely to stick with it.

I find that wellness practices are about creating space for my physical recovery, mental clarity, and emotional balance. In today’s fast-paced world, it’s easy to overlook the importance of rest and recovery, but wellness isn’t a luxury; it’s a necessity.

For some, wellness might mean a meditation session or a walk in nature, for others, it could be a massage, a podcast, or yoga. I tend to gravitate toward practices that not only feel good in the moment but also deliver long-term results for my health, longevity, and overall well-being.

Whatever works for you, make this time for recovery a priority.

How It Works Into My Life:

Every night, I spend 20 minutes in a sauna. It’s not just about sweating—it’s about stress relief, better sleep, and improving overall health. Saunas have been shown to reduce cardiovascular risk, improve circulation, and support detoxification.

In the mornings, I have added the cold plunge to my daily wellness routine. I start my day with a 2–3 minute in water at 36 degrees. It’s mentally tough, but the mood boost and energy spike are worth it, and after it’s over, I‘ve already accomplished something difficult for the day, which boosts my serotonin and dopamine. 

In the evenings, while watching a show with my family, I use my red light therapy cap, and then I stretch and roll out my muscles to improve my flexibility, posture, and release physical tension. Stretching is something I do because it’s relaxing, but also prevents stiffness, especially after a long day in the operating room. This has been a big part of my routine to help keep me out of pain. 

How You Can Start:

• Affordable Options: Wellness doesn’t have to be expensive. Try finishing your showers with a blast of cold water, or spend a couple of minutes in a cold, winter pool. If a sauna isn’t accessible, they make portable infrared tents and blankets that offer similar benefits.
• Small Changes: Try adding 5–10 minutes of wellness like stretching, meditation, breathwork, or an evening walk before bed and notice how it helps you unwind and improves your sleep.
• Explore Your Options: Look into gyms that offer wellness options, like red light therapy, massage chairs, saunas, or steam rooms. Or, if you’re not a gym person, you can look into wellness centers that offer memberships for those types of treatments instead.

The food you eat is one of the most powerful tools for your overall health and well-being. It directly impacts your energy levels, mood, skin health, and long-term vitality. When you fuel your body with nutrient-dense foods, you’re not just satisfying hunger—you’re giving your cells the resources they need to function optimally, repair damage, and thrive.

A healthy diet also impacts how you feel every day. I’ve personally experienced the difference a clean, balanced diet makes. I used to start my mornings with foods like chocolate chip muffins that left me sluggish and foggy by midday. But now that I am intentional about eating whole foods, I feel sharper, more energized, and more capable of handling long hours in surgery without hitting an afternoon slump.

How It Works Into My Life:

For over a decade, I have started my day with a green smoothie packed with kale, spinach, ginger, blueberries, and almond milk. My lunch is light but energizing—like an almond butter sandwich with a cup of coffee, and I have this famous protein cookie that Neda makes for me that has been the staple of my daily surgical midday routine; there's no sugar in it, but it's incredibly delicious. 

When I come home it's basically a bowl of protein, all sorts of vegetables like sauteed mushrooms, sweet potato, salad–all these wonderful, beautiful colors and nutrients that I get in the evenings. I love cooking and we enjoy putting our meals together knowing we are eating clean, healthy, delicious meals. Nutrition isn’t about perfection—it’s about taking small, sustainable steps towards improvement.

How You Can Start:

• Simple Swaps: Replace one meal a day with a homemade smoothie. I add greens and protein to make mine more nutrient-dense. Also, swap sugary snacks for homemade options or yogurt, nuts, or fruit. 
• Affordable Eating: To save money, cook at home. I would say 90% of what I eat every week, we make at home, which is more cost-effective, but it also gives me control over ingredients, and everything tastes great because it is fresh, balanced, and nutrient-rich.
• Plan Ahead: Neda and I meal prep every weekend, prepping the essentials for the week in advance. We plan dinners and prep fresh salads, ensuring healthy, balanced meals are ready and stress-free.

Your skin health is a direct reflection of your overall wellness. A consistent skincare routine protects and prevents against premature aging, while boosting your natural beauty and confidence.

That's why I created the KaramMD Trifecta, a simple yet powerful 3-step system, to deliver everything your skin needs: Rinse is a daily cleanser to gently remove dirt and impurities, Quench is a Vitamin C Serum to brighten and build collagen, and Illuminate is an all-in-one anti-aging formula designed to enhance skin tone and texture.

How It Works Into My Life:

I use Trifecta every day, twice a day, and the results speak for themselves. I could never commit to skincare before, but now it takes two minutes morning and night, and has become a non-negotiable part of my day. It has everything I need to support optimal skin health, restore and even reverse aging skin, and my skin has truly never looked better.

Along with daily Trifecta, I also never skip SPF—it’s my daily shield against sun damage and one of the most impactful habits for maintaining youthful skin over time.

How You Can Start:

• Simplify Your Routine: Choose a system that’s easy to commit to. Great skin doesn’t require a 10-step program. Keep it simple, consistent, and effective.
• Sun Protection is Essential: SPF is the most important step in preventing premature aging and skin damage. Support sun protection with antioxidants in your routine, both morning and night, for further protection and repair.
• Stay Consistent: Using a committed skincare routine, twice a day, can make a visible difference. If you can continue this habit for the long haul, it will keep your skin healthy, youthful, and glowing for years to come.

Wellness isn’t just physical recovery—it’s also about finding happiness in life’s little pleasures. It's daily rituals that make you feel a little better and brighter. Whether it’s a great cup of coffee, a hobby you love, or going outside for some fresh air and sunshine, these moments can bring peace and contentment.

If you find something that improves the quality of your life, invest in it. Buying a new pair of running shoes can be just what you need to re-spark some joy. If you need to drink more water, invest in a reusable water bottle to remind and encourage you. Or invest in yourself and try new things--it might inspire a new passion or routine. 

Wellness doesn’t have to be about grand gestures—it’s about consistently showing up for yourself in small, meaningful ways every day.

How It Works Into My Life:

For me, coffee is one of life’s simple pleasures. I invested in a high-quality coffee machine and I choose organic beans so I know the coffee I drink every day is high-quality (and I don’t have to clean out the espresso grounds which is the part that does not bring me joy).

It’s a small ritual that not only makes my day easier and saves me time, but also brings me happiness every morning.

How You Can Start:

• Try New Things: If you don’t have something in mind yet, invest in new hobbies. Sign up for a class, begin a creative project, or get a gym membership—investing in yourself can be great motivation to get you started on a new path.
• Support Your Habits: Having the right tools can make your daily habits more enjoyable. Love skincare? Investing in a skincare subscription, a new red light mask, or a skin treatment, can all add even more value to your current regimen.
• Time is Money: Little luxuries don’t have to be expensive; it’s about intentionality. Carving out a small pocket of time every day can also be an investment—a morning walk, journaling, or decluttering your space can take time, but will pay you back with an uplifted mood.

These habits have completely changed my life. I feel healthier, stronger, and more mentally focused than I ever have–but this didn’t happen overnight. Consistency is everything. 

Building a habit takes months, sometimes years, but once it’s part of your routine, it becomes second nature. Whether it’s exercise, wellness practices, nutrition, daily rituals, or skincare, the real magic happens when you stick to small daily habits that build over time, creating real, lasting change.

Your path to health, wellness, and longevity doesn’t have to be perfect—it just has to be yours. Start small, stay committed, and remember that every little step adds up.