Walk Before Breakfast
Five modest habits, from a morning walk to a set bedtime, explained by a family doctor who keeps them himself.
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No diets, no gadgets, no promises. In Walk Before Breakfast, Dr. Ray Castell describes the small daily habits he recommends most often in his Tucson practice and keeps himself: a twenty-minute walk in the morning light, a steady bedtime, water before coffee, one real conversation a day and a weekly look at the calendar. He explains what each one is known to help with, where the evidence is thinner, and how to start when you are tired, busy or both. Talk with your own doctor before any big change.
I walk before breakfast every day, twenty minutes around the wash behind our house, with two dogs who have strong opinions about lizards. I started in my forties because a patient of mine, an eighty-six-year-old retired miner named Mr. Ybarra, told me it was the reason he was still alive. I did not believe him. I do now, a little. A daily walk is one of the most studied habits there is. For most people it helps blood pressure, mood, blood sugar and sleep, and it asks almost nothing of you. Morni
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Dr. Ray Castell
I have been a family physician in Tucson for thirty-two years, long enough to have delivered babies whose babies I now see for ear infections. For most of that time I have had about fifteen minutes per patient, and I have spent a lot of them wishing I could hand people a short, honest book to read in the car. So I wrote a few. They will not cure anything. They will help you ask better questions, notice the right things and walk out of the exam room knowing what happens next. I live on the east side with my wife, Carmen, two rescue dogs and a saguaro that has been growing its first arm since 2009. Nothing in my books replaces a visit with your own doctor. Please go.
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