Wellness Advice That Actually Works with Dr. Ashley Yuen

With so much health information on social media, in podcasts, and in ads competing for attention, it can be hard to know what's worth your time. Dr. Ashley Yuen, a family medicine physician at GBMC Health Partners Primary Care—Joppa Road, has a straightforward answer: focus on what the evidence actually supports. 

"There are really big trials that have looked at hundreds of thousands of participants, even in the millions, to really say that these recommendations work," she said. Her framework covered the main pillars of wellness: sleep, nutrition, and movement. 

When it comes to sleep, getting fewer than seven hours a night is associated with twice the risk of high blood pressure, diabetes, and obesity. The most evidence-backed fixes come down to consistency: a regular bedtime and wake time, limiting caffeine after lunch (it stays in your system for six or more hours), and keeping your bedroom dark, quiet, and cool. 

She also pushes back on two common nighttime habits. Alcohol may help you fall asleep, but it significantly disrupts REM sleep. And sleeping in on weekends, tempting as it is, impairs your circadian rhythm for the week ahead. 

On nutrition, Dr. Yuen said, "the single highest yield thing you can do to improve your health is eliminate sugar-sweetened beverages.” 

Beyond that, she recommended filling half your plate with fruits and vegetables, choosing whole grains over refined ones, prioritizing plant-based proteins, and emphasizing healthy fats like olive oil, avocado, and fatty fish. When it comes to which diet is best overall, she lands on the Mediterranean diet as having the strongest long-term evidence, but she's pragmatic about it. 

"Ultimately, it's the one that you can stick to long-term." 

On protein specifically, she notes newer guidelines recommend nearly double the previous amounts (roughly 1.2 to 1.6 grams per kilogram of body weight per day) but cautions that excess protein without exercise can increase fat deposits around the organs. 

For most healthy people eating a balanced diet, she said, routine supplements have not been shown in large trials to meaningfully prevent chronic disease or extend life. She's also particularly watchful about the growing market for peptides, noting that while the science is interesting, many products are untested in humans and sourced from unregulated suppliers. 

"It's important to do your research, talk to your doctor, and just know that it's not yet been really extensively tested in humans," she said. 

Exercise is where Dr. Yuen said the biggest gains can come from the smallest changes. 

"Even adding just 2,500 steps a day can significantly reduce your risk of all-cause mortality," she said. 

The American Heart Association recommends two and a half hours of moderate activity per week, which could look like 10 minutes of vacuuming, 20 minutes of dancing, and an hour of gardening. Resistance training at least twice a week rounds out the picture, particularly for older adults looking to reduce fall risk and preserve muscle mass. 

It's a lot of advice to take in at once, but Dr. Yuen encouraged everyone to start somewhere. "A lot of these things are easier said than done, but they make a big impact. You can do little things," she said. 

Schedule an appointment with Dr. Yuen or one of her colleagues at GBMC Health Partners Joppa Road.