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

In the spirit of a new year, I’m shifting gears from facial rejuvenation and skin health to a more holistic focus: overall health and wellness.

During medical school and residency, I didn’t prioritize my health at all. My diet was hospital food like tater tots and chocolate milk, and exercise wasn’t even on my radar. But as I got into my practice and started seeing patients in their 50s and beyond living full, vibrant lives, I was inspired to make a change.

The truth is, I always knew health and wellness mattered, but there was so much advice out there, and so many directions to go. But now, after 20 years of refining my habits, I’ve simplified everything into a few key practices that deliver maximum impact in minimal time.

This collection of habits has profoundly improved my life, and my hope is that they’ll inspire and empower you to create your own path to a healthier, happier, and more energized you.

Here are my 5 tips to simplify health and wellness:

01.
Exercise for Strength, Endurance, and Longevity

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

Strength training helps maintain muscle mass and bone density, which naturally decline with age. Cardiovascular exercise supports your heart and circulation, while functional movements improve mobility and prevent injuries.

The most important thing I have found about exercise is to build a routine that fits into your life.

How It Works in My Life

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

My 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 found rucking—walking with a weighted backpack—remarkably effective. It strengthens my cardiovascular system, builds endurance, and doubles as quality time with my wife.

How You Can Start:

• At-Home Options: Exercise doesn’t have to be complicated. A few dumbbells, a pull-up bar, and a yoga mat are all you 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: Whether it’s dance, yoga, biking, or walking, the best workout is one you’ll stick with. Find something you genuinely enjoy so you look forward to it every day. 

02.
Wellness to Recover and Restore Body + Mind

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.

Wellness isn’t one-size-fits-all. For some, it might mean a daily meditation session or a quiet walk in nature. For others, it could be a massage, a podcast, yoga, or even something as simple as sipping a cup of tea in stillness. 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, carve out this time for recovery, and let it become a daily ritual.

How It Works in My Life

Every night, I spend 20 minutes in a 194-degree 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 stretch and roll out my muscles to improve my flexibility, posture, and release physical tension. Stretching is something I do because it’s relaxing, and 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 reading 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.

03.
Nutrition to Fuel Your Body and Energy

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 in 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 I get that I get in the evenings. I love cooking and we enjoy putting our meals together knowing we are eating clean, healthy, delicious nutrients. Nutrition isn’t about perfection—it’s about building small, sustainable habits.

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—ensuring every meal is fresh, balanced, and nutrient-rich.
• Plan Ahead: Neda and I meal plan 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.

04.
Skincare Routine to Look As Good As You Feel 

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

I designed Trifecta, a simple yet powerful 3-step system, to deliver everything your skin needs:  Rinse Daily Cleanser to gently remove impurities, Quench Vitamin C Serum to brighten and protect, and Illuminate Anti-Aging Cream, an all-in-one formula to enhance skin tone and texture.

How It Fits Into My Life

I’ve personally used Trifecta every day for over three years, 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, whether I’m sick or on vacation, nothing stops me from my consistent skincare routine. 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: Never skip SPF—it’s the most important step in preventing premature aging and skin damage. Support sun protection with antioxidants in your skincare 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. Skincare isn’t about chasing perfection—it’s about building a small, sustainable habit that keeps your skin healthy, resilient, and glowing for years to come.

05.
Invest in What Brings You Joy

Wellness isn’t just physical—it’s also about finding happiness in life’s little pleasures. Find rituals that make you feel a little better or your day a little brighter. Whether it’s a great cup of coffee, a hobby you love, or going out for a jog in the 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 that encourages you. Or invest in yourself and try new things, it might inspire a new passion. 

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 in 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, start a creative project, or get a gym membership—investing in yourself can be great motivation to get you started. 
• Invest in Tools That Support Your Habits: Having the right tools can make your daily habits more enjoyable. Love skincare? Investing in a high-quality routine, a new red light mask, or an at-home skin treatment, can all add value to your current routine.
• 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 and pay you back with an uplifted mood.

The Key to Everything: Consistency

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.