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

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Dr. Clayton Dir DPT (The Doc Dir)

Main Page - ⁠⁠⁠⁠TheDocDir.com⁠⁠⁠⁠⁠

Instagram - ⁠⁠@TheDocDir⁠⁠

TikTok - ⁠⁠@TheDocDir⁠

PART 1 - of a 4 part series!

Physical therapist Dr. Clayton Dir PT, DPT launches the Four Pillars of Health series with Exercise—your non-negotiable key to killing chronic pain, boosting joint strength, and unlocking a longer healthspan. Discover why "rest if it hurts" robs your future mobility, and get the simple 2-3x weekly strength + cardio blueprint busy adults use to reclaim stairs, grandkids, and independence without gym burnout. Rooted in load tolerance science for lasting pain resolution.

• Strength movements that build resilience fast (no fluff)

• Cardio doses slashing disease risk—minimum effective time

• Weekly schedule + tweaks: DM @thedocdir "TEMPLATE" now

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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

In this episode of Heal Without Harm, physical therapist Dr. Clayton Dir walks you through what most people get wrong when they’re searching for help with knee, hip, back, neck, and other joint pain—and what actually matters when choosing a provider. Instead of guessing between your primary care doctor, orthopedist, chiropractor, or PT, you’ll discover a clearer way to decide who should be your first stop for musculoskeletal pain.​

You’ll hear a candid breakdown of the real patient journey—pills, imaging, referrals, and “just do these exercises”—and why the right physical therapist can save you time, money, and frustration. Without giving away the details, this episode hints at a simple framework you can use to avoid dead‑end care and move toward someone who actually goes to bat for your goals.​

In this episode, you’ll start to discover:

• Why many patients land in PT only after the system has already failed them.​

• The subtle differences between average PT care and a therapist who is obsessed with your results.​

• How to “interview” clinics and providers so you feel confident you’re in the right hands.​

• A mindset shift that changes how you think about pain, recovery, and your role in the process.

  
  

  
  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 <--- Neck Guide!!!

  Instagram - ⁠⁠@TheDocDir⁠⁠

  TikTok - ⁠⁠@TheDocDir⁠