--- title: Performance Boost 30 | David DeRose MD, MPH (3) 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.” (3) --- [Skip to content](https://www.timelesshealinginsights.org/performance-boost-30/author/david-derose-md-mph/page/3#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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In this video, Dr. DeRose directs... [Week 2](https://www.timelesshealinginsights.org/performance-boost-30/tag/week-2) [Read More](https://www.timelesshealinginsights.org/performance-boost-30/day-10-focus-on-fats) Jun 6, 2023, 10:49:14 AM ## [Day 9: “Get a Grip”](https://www.timelesshealinginsights.org/performance-boost-30/day-9-get-a-grip) ![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/performance-boost-30/author/david-derose-md-mph) Do you struggle with getting enough physical activity? Or are you a regular exerciser who wonders... [Week 2](https://www.timelesshealinginsights.org/performance-boost-30/tag/week-2) [Read More](https://www.timelesshealinginsights.org/performance-boost-30/day-9-get-a-grip) Jun 6, 2023, 10:49:06 AM ## [Day 8: “Seek Low Sodium Options”](https://www.timelesshealinginsights.org/performance-boost-30/day-8-seek-low-sodium-options) ![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/performance-boost-30/author/david-derose-md-mph) Day 8’s Challenge: Cut down on your consumption of salt (unless your health care provider... [Week 2](https://www.timelesshealinginsights.org/performance-boost-30/tag/week-2) [Read More](https://www.timelesshealinginsights.org/performance-boost-30/day-8-seek-low-sodium-options) Jun 6, 2023, 10:48:58 AM ## [Day 7: “Rest and Refresh”](https://www.timelesshealinginsights.org/performance-boost-30/day-7-rest-and-refresh) ![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/performance-boost-30/author/david-derose-md-mph) Day 7’s Challenge: Make one day each week a “day of rest.” [Week 1](https://www.timelesshealinginsights.org/performance-boost-30/tag/week-1) [Read More](https://www.timelesshealinginsights.org/performance-boost-30/day-7-rest-and-refresh) Jun 6, 2023, 10:48:43 AM ## [Day 6: “Cut the Caffeine”](https://www.timelesshealinginsights.org/performance-boost-30/day-6-cut-the-caffeine) ![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/performance-boost-30/author/david-derose-md-mph) Day 6’s Challenge: Cut down on your use of caffeine. (Advanced, but optional, challenge: totally... [Week 1](https://www.timelesshealinginsights.org/performance-boost-30/tag/week-1) [Read More](https://www.timelesshealinginsights.org/performance-boost-30/day-6-cut-the-caffeine) Jun 6, 2023, 10:48:33 AM ## [Day 5: “Connect”](https://www.timelesshealinginsights.org/performance-boost-30/day-5-connect) ![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/performance-boost-30/author/david-derose-md-mph) Day 5’s Challenge: Connect with someone else in a way that relates to this program. (Electronic... [Week 1](https://www.timelesshealinginsights.org/performance-boost-30/tag/week-1) [Read More](https://www.timelesshealinginsights.org/performance-boost-30/day-5-connect) Jun 6, 2023, 10:48:25 AM ## [Day 4: “Be Big on Beans”](https://www.timelesshealinginsights.org/performance-boost-30/day-4-be-big-on-beans) ![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/performance-boost-30/author/david-derose-md-mph) Day 4’s Challenge: Eat beans daily (advanced, but optional, challenge: eat some beans at every... [Week 1](https://www.timelesshealinginsights.org/performance-boost-30/tag/week-1) [Read More](https://www.timelesshealinginsights.org/performance-boost-30/day-4-be-big-on-beans) Jun 6, 2023, 10:48:06 AM ## [Day 3: "Move More"](https://www.timelesshealinginsights.org/performance-boost-30/day-3-move-more) ![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/performance-boost-30/author/david-derose-md-mph) Day 3’s Challenge: Increase your amount of daily exercise. [Week 1](https://www.timelesshealinginsights.org/performance-boost-30/tag/week-1) [Read More](https://www.timelesshealinginsights.org/performance-boost-30/day-3-move-more) Jun 6, 2023, 10:46:29 AM ## [Day 2: “Measure, Measure, Measure”](https://www.timelesshealinginsights.org/performance-boost-30/day-2-measure-measure-measure) ![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/performance-boost-30/author/david-derose-md-mph) Day 2’s Challenge: Make a commitment to track at least one measurement throughout the course of... [Week 1](https://www.timelesshealinginsights.org/performance-boost-30/tag/week-1) [Read More](https://www.timelesshealinginsights.org/performance-boost-30/day-2-measure-measure-measure) Jun 6, 2023, 10:45:42 AM ## [Day 1: "Be Bold; Call the Bank"](https://www.timelesshealinginsights.org/performance-boost-30/day-1-be-bold-call-the-bank) ![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/performance-boost-30/author/david-derose-md-mph) [Week 1](https://www.timelesshealinginsights.org/performance-boost-30/tag/week-1) [Read More](https://www.timelesshealinginsights.org/performance-boost-30/day-1-be-bold-call-the-bank) [Prev](https://www.timelesshealinginsights.org/performance-boost-30/author/david-derose-md-mph/page/2) [1](https://www.timelesshealinginsights.org/performance-boost-30/author/david-derose-md-mph/page/1) [2](https://www.timelesshealinginsights.org/performance-boost-30/author/david-derose-md-mph/page/2) [3](https://www.timelesshealinginsights.org/performance-boost-30/author/david-derose-md-mph/page/3) [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