By Dr. Sandra Miranda, ND
Over the last few weeks, many of my patients have been asking me the same question:
“Dr. Miranda, what do you actually do to stay healthy?”
I love this question—because it’s real. I don’t believe in perfection, rigid routines, or doing everything right. But I do believe in non-negotiables: simple habits I commit to consistently because I know, from both science and experience, that they make a real difference. These are the non-negotiables I follow as a naturopathic doctor at Miranda Naturopathic Clinic—and the ones I often recommend to my patients as a strong foundation for health.
1. Start the day with two glasses of water
Before coffee. Before breakfast. Before the day starts, it’s pulling me in every direction.
After hours of sleep, the body wakes up dehydrated. Starting the morning with water:
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Rehydrates your cells
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Supports digestion
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Helps your metabolism “wake up.”
It’s one of the simplest habits—and one of the most powerful.
2. Protein smoothie with ground flax seeds for breakfast
Breakfast is non-negotiable for me, and protein is key.
My go-to is a protein smoothie with ground flax seeds, because it:
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Helps balance blood sugar
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Supports gut health
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Helps clear excess or “bad” estrogens
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Improves focus and energy for the morning
When blood sugar is stable, everything works better—energy, hormones, mood, and concentration.
3. Daily supplements: Multi, Vitamin D, and Magnesium
These are the bare minimum supplements I take consistently.
✔ Multivitamin
This is the most basic support for stress and energy. If someone is taking nothing, a good multivitamin is where I start.
✔ Vitamin D
Unless you’re spending significant time in the sun year-round (and let’s be honest—especially in Ontario, that’s rare), you’re likely deficient. Vitamin D supports:
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Immune health
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Mood
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Bone health
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Hormone balance
✔ Magnesium (Mg)
Magnesium is one of the most common mineral deficiencies in North America. It helps with:
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Relaxation and stress response
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Hormone production
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Energy
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Insulin resistance
Many people notice better sleep and calmer nervous systems once magnesium is addressed.
4. Stop eating at 7:00 PM
This is a big one for me.
If I eat after 7 PM, I simply don’t sleep well. It makes sense—your body should be repairing and resting at night, not digesting food.
Stopping food earlier:
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Improves sleep quality
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Helps lower insulin levels overnight
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Supports weight management
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Reduces inflammation
Lower insulin overnight = less inflammation and easier weight balance over time.
5. One colonic per month
Even if you’re having regular bowel movements, I still consider this a non-negotiable.
A monthly colonic helps:
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Support overall gut health
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Prevent overgrowth of yeast, harmful bacteria, or parasites
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Reduce toxic load in the body
The gut is the root cause of many health issues—from hormonal imbalances and immune system dysfunction to mood disorders and inflammation. Keeping it healthy is foundational.
6. One IV per month – Myers’ Cocktail
Once a month, I get a Myers’ Cocktail IV.
This formula was created by John Myers, a physician known for having remarkably healthy patients—many of whom came in regularly for IV therapy.
This IV helps:
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Support the adrenals (your stress glands)
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Strengthen the immune system
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Reduce inflammation
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Support long-term health and disease prevention
When nutrients go directly into the bloodstream, absorption is optimal. For me, this is a powerful monthly reset.
Consistency over perfection
These routines are not about being extreme—they’re about being consistent.
Health isn’t built in one day or one supplement. It’s built through small, intentional habits done over time. These are my non-negotiables, and they keep me grounded, energized, and resilient—both as a doctor and as a human being.
If you’re curious about which of these routines might support your health goals, I encourage you to reach out to our team. We’re here to help you build habits that actually work for your body.
— Dr. Sandra Miranda, ND
