Sleep might be the “missing supplement” sabotaging your gains, mood, and energy. In this Heal Without Harm episode, Dr. Clayton Derr reveals how dialing in your nightly routine can finally unlock the benefits of the other three health pillars.

• How a simple, consistent schedule can quietly reset your body’s internal clock.

• The low-friction wind-down habits that make it easier to fall—and stay—asleep.

• The daytime and bedroom tweaks that turn your sleep into a true recovery weapon.

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Dr. Clayton Dir DPT (The Doc Dir)

Main Page - ⁠⁠⁠⁠TheDocDir.com⁠⁠⁠⁠⁠

Instagram - ⁠⁠@TheDocDir⁠⁠

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How much water you really need, when electrolytes help, and simple hydration habits for better energy, joints, and workouts.

Physical therapist Dr. Clayton Dir continues the Four Pillars of Health series with Hydration—and challenges what you think you know about “8 glasses a day.”

If you’ve ever wondered why you still feel tired, foggy, or crampy even when you “drink plenty of water,” this episode is where those questions finally start to make sense.​

You’ll walk away with a simple way to gauge whether you’re actually hydrated, when it might make sense to reach for electrolytes, and how to tweak your daily routine so your energy, workouts, and recovery quietly improve over the next few weeks.

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• Want help quick? DM @thedocdir "TEMPLATE" now

Share this with a friend who needs pain relief and doesn’t know where to start.

Please subscribe to not miss a show, leave a review to help us grow, and share it with other like-minded friends!!

Dr. Clayton Dir DPT (The Doc Dir)

Main Page - ⁠⁠⁠⁠TheDocDir.com⁠⁠⁠⁠⁠

Instagram - ⁠⁠@TheDocDir⁠⁠

TikTok - ⁠⁠@TheDocDir⁠

Physical therapist Dr. Clayton Dir continues the Four Pillars of Health series with Nutrition—showing you how to make eating feel simple, satisfying, and sustainable by focusing on what to put on your plate, not what to cut out. You will learn how to set a realistic calorie target, build meals around an ideal-bodyweight-based protein goal, and easily reach 20–30 grams of fiber per day so you stay full and energized without obsessing over “good” and “bad” foods.

--> Easy examples of protein and fiber you can add to each meal to curb cravings and support training.

--> Why short-term weight spikes are mostly water and gut content, not instant fat gain—so you can relax and stay consistent.

--> How these “what to eat” guardrails pair with your Part 1 exercise plan to help you quietly build the body you want over the next few months

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• Want help quick? DM @thedocdir "TEMPLATE" now

Share this with a friend who needs pain relief and doesn’t know where to start.

Please subscribe to not miss a show, leave a review to help us grow, and share it with other like-minded friends!!

Dr. Clayton Dir DPT (The Doc Dir)

Main Page - ⁠⁠⁠⁠TheDocDir.com⁠⁠⁠⁠⁠

Instagram - ⁠⁠@TheDocDir⁠⁠

TikTok - ⁠⁠@TheDocDir⁠