--- title: 30 Days to Better Health | David DeRose MD, MPH description: Board-certified specialist in Internal Medicine and Preventive Medicine, David DeRose, MD, MPH, is a practicing clinician and co-author of the best-selling book, “Thirty Days to Natural Blood Pressure Control.” --- [Skip to content](https://www.timelesshealinginsights.org/30-days-to-better-health/author/david-derose-md-mph#main-content) [![Timeless-Healing-Insights-transparent](https://www.timelesshealinginsights.org/hs-fs/hubfs/Timeless%20Healing%20Insights/Branding/Timeless-Healing-Insights-transparent.png?width=2000&height=1173&name=Timeless-Healing-Insights-transparent.png) ![Timeless-Healing-Insights-transparent](https://www.timelesshealinginsights.org/hs-fs/hubfs/Timeless%20Healing%20Insights/Branding/Timeless-Healing-Insights-transparent.png?width=1363&height=800&name=Timeless-Healing-Insights-transparent.png)](https://www.timelesshealinginsights.org) - [Home](https://www.timelesshealinginsights.org) - [Weekly TV Show](https://www.timelesshealinginsights.org/tv) - [Fast 8](https://www.timelesshealinginsights.org/fast8) - [30 Days to Better Health](https://www.timelesshealinginsights.org/register-30-days-to-better-health) - [Already Registered? 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We certainly hope that you have... [Week 4](https://www.timelesshealinginsights.org/30-days-to-better-health/tag/week-4) [Read More](https://www.timelesshealinginsights.org/30-days-to-better-health/week-4-for-the-long-haul) ## [Week 3: "Are There Shortcuts to Better Health?"](https://www.timelesshealinginsights.org/30-days-to-better-health/week-3-are-there-shortcuts-to-better-health) ![Picture of David DeRose MD, MPH](https://www.timelesshealinginsights.org/hs-fs/hubfs/DeRose-AH-green%20cropped.jpg?width=30&name=DeRose-AH-green%20cropped.jpg) [David DeRose MD, MPH](https://www.timelesshealinginsights.org/30-days-to-better-health/author/david-derose-md-mph) Welcome to week 3 of the 30 Days to Better Health journey! As we approach the half-way point in... [Week 3](https://www.timelesshealinginsights.org/30-days-to-better-health/tag/week-3) [Read More](https://www.timelesshealinginsights.org/30-days-to-better-health/week-3-are-there-shortcuts-to-better-health) ## [Week 2: "Building a Healthy Lifestyle"](https://www.timelesshealinginsights.org/30-days-to-better-health/week-2-building-a-healthy-lifestyle) ![Picture of David DeRose MD, MPH](https://www.timelesshealinginsights.org/hs-fs/hubfs/DeRose-AH-green%20cropped.jpg?width=30&name=DeRose-AH-green%20cropped.jpg) [David DeRose MD, MPH](https://www.timelesshealinginsights.org/30-days-to-better-health/author/david-derose-md-mph) Welcome to week 2 of the 30 Days to Better Health journey! We hope that you are making progress and... [Week 2](https://www.timelesshealinginsights.org/30-days-to-better-health/tag/week-2) [Read More](https://www.timelesshealinginsights.org/30-days-to-better-health/week-2-building-a-healthy-lifestyle) ## [Week 1: "Getting a Running Start"](https://www.timelesshealinginsights.org/30-days-to-better-health/week-1-getting-a-running-start) ![Picture of David DeRose MD, MPH](https://www.timelesshealinginsights.org/hs-fs/hubfs/DeRose-AH-green%20cropped.jpg?width=30&name=DeRose-AH-green%20cropped.jpg) [David DeRose MD, MPH](https://www.timelesshealinginsights.org/30-days-to-better-health/author/david-derose-md-mph) We are so excited that you have chosen to start the 30-Day Journey to Better Health. To kick things... [Week 1](https://www.timelesshealinginsights.org/30-days-to-better-health/tag/week-1) [Read More](https://www.timelesshealinginsights.org/30-days-to-better-health/week-1-getting-a-running-start) ## [Day 14: “Seek Spirituality"](https://www.timelesshealinginsights.org/30-days-to-better-health/day-14-seek-spirituality) ![Picture of David DeRose MD, MPH](https://www.timelesshealinginsights.org/hs-fs/hubfs/DeRose-AH-green%20cropped.jpg?width=30&name=DeRose-AH-green%20cropped.jpg) [David DeRose MD, MPH](https://www.timelesshealinginsights.org/30-days-to-better-health/author/david-derose-md-mph) Today’s New Challenge: On your weekly “day of rest” seek to connect with spiritual principles or... [Week 2](https://www.timelesshealinginsights.org/30-days-to-better-health/tag/week-2) [Read More](https://www.timelesshealinginsights.org/30-days-to-better-health/day-14-seek-spirituality) ## [Day 11: “Sleep Right”](https://www.timelesshealinginsights.org/30-days-to-better-health/day-11-sleep-right) ![Picture of David DeRose MD, MPH](https://www.timelesshealinginsights.org/hs-fs/hubfs/DeRose-AH-green%20cropped.jpg?width=30&name=DeRose-AH-green%20cropped.jpg) [David DeRose MD, MPH](https://www.timelesshealinginsights.org/30-days-to-better-health/author/david-derose-md-mph) Today’s New Challenge: Get enough sleep each night so that you wake up refreshed every morning. [Week 2](https://www.timelesshealinginsights.org/30-days-to-better-health/tag/week-2) [Read More](https://www.timelesshealinginsights.org/30-days-to-better-health/day-11-sleep-right) ## [Day 30: “Sign Up for a Marathon”](https://www.timelesshealinginsights.org/30-days-to-better-health/day-30-sign-up-for-a-marathon) ![Picture of David DeRose MD, MPH](https://www.timelesshealinginsights.org/hs-fs/hubfs/DeRose-AH-green%20cropped.jpg?width=30&name=DeRose-AH-green%20cropped.jpg) [David DeRose MD, MPH](https://www.timelesshealinginsights.org/30-days-to-better-health/author/david-derose-md-mph) Today’s New Challenge: Commit to sticking with at least one of your new lifestyle habits for an... [Week 5](https://www.timelesshealinginsights.org/30-days-to-better-health/tag/week-5) [Read More](https://www.timelesshealinginsights.org/30-days-to-better-health/day-30-sign-up-for-a-marathon) ## [Day 29: “Make Friends With Melatonin”](https://www.timelesshealinginsights.org/30-days-to-better-health/day-29-make-friends-with-melatonin) ![Picture of David DeRose MD, MPH](https://www.timelesshealinginsights.org/hs-fs/hubfs/DeRose-AH-green%20cropped.jpg?width=30&name=DeRose-AH-green%20cropped.jpg) [David DeRose MD, MPH](https://www.timelesshealinginsights.org/30-days-to-better-health/author/david-derose-md-mph) Today’s New Challenge: Plan to boost melatonin’s effects on your body—either by following lifestyle... [Week 5](https://www.timelesshealinginsights.org/30-days-to-better-health/tag/week-5) [Read More](https://www.timelesshealinginsights.org/30-days-to-better-health/day-29-make-friends-with-melatonin) ## [Day 28: “Forgive”](https://www.timelesshealinginsights.org/30-days-to-better-health/day-28-forgive) ![Picture of David DeRose MD, MPH](https://www.timelesshealinginsights.org/hs-fs/hubfs/DeRose-AH-green%20cropped.jpg?width=30&name=DeRose-AH-green%20cropped.jpg) [David DeRose MD, MPH](https://www.timelesshealinginsights.org/30-days-to-better-health/author/david-derose-md-mph) Today’s New Challenge: Extend forgiveness to at least one person who has wronged you—and you have... [Week 4](https://www.timelesshealinginsights.org/30-days-to-better-health/tag/week-4) [Read More](https://www.timelesshealinginsights.org/30-days-to-better-health/day-28-forgive) ## [Day 27: “Befriend Some Biologicals”](https://www.timelesshealinginsights.org/30-days-to-better-health/day-27-befriend-some-biologicals) ![Picture of David DeRose MD, MPH](https://www.timelesshealinginsights.org/hs-fs/hubfs/DeRose-AH-green%20cropped.jpg?width=30&name=DeRose-AH-green%20cropped.jpg) [David DeRose MD, MPH](https://www.timelesshealinginsights.org/30-days-to-better-health/author/david-derose-md-mph) Specific challenge: If your blood pressure and/or blood sugar is not as good as you want it to be,... [Week 4](https://www.timelesshealinginsights.org/30-days-to-better-health/tag/week-4) [Read More](https://www.timelesshealinginsights.org/30-days-to-better-health/day-27-befriend-some-biologicals) [1](https://www.timelesshealinginsights.org/30-days-to-better-health/author/david-derose-md-mph/page/1) [2](https://www.timelesshealinginsights.org/30-days-to-better-health/author/david-derose-md-mph/page/2) [3](https://www.timelesshealinginsights.org/30-days-to-better-health/author/david-derose-md-mph/page/3) [4](https://www.timelesshealinginsights.org/30-days-to-better-health/author/david-derose-md-mph/page/4) [Next](https://www.timelesshealinginsights.org/30-days-to-better-health/author/david-derose-md-mph/page/2) ## 30 Days to Better Health [Home](https://www.timelesshealinginsights.org) [Weekly TV Show](https://www.timelesshealinginsights.org/tv) [30 Days to Better Health](https://www.timelesshealinginsights.org/register-30-days-to-better-health) [American Indian and Alaska Native Living](https://www.timelesshealinginsights.org/american-indian-and-alaska-native-living) [About](https://www.timelesshealinginsights.org/about) [Contact](https://www.timelesshealinginsights.org/contact) #### WEEKLY TV SHOW #### [![Homepage Ad](https://www.timelesshealinginsights.org/hs-fs/hubfs/THI%20TV/Homepage%20Ad.png?width=600&height=228&name=Homepage%20Ad.png)](https://www.timelesshealinginsights.org/tv)   #### 30 DAYS TO BETTER HEALTH [![30 Days to Better Health](https://www.timelesshealinginsights.org/hs-fs/hubfs/Timeless%20Healing%20Insights/30%20Days%20to%20Better%20Health/Email%20Banner%20(5).jpg?width=600&name=Email%20Banner%20(5).jpg)](https://www.timelesshealinginsights.org/register-30-days-to-better-health)   ![Timeless-Healing-Insights-transparent](https://www.timelesshealinginsights.org/hubfs/Timeless%20Healing%20Insights/Branding/Timeless-Healing-Insights-transparent.png) © 2026 Timeless Healing Insights