Please ensure Javascript is enabled for purposes of website accessibility Habits of Health 101: Inside Dr. A’s Proven Framework for Healthy Living
top of page

Habits of Health 101: Inside Dr. A’s Proven Framework for Healthy Living

Building a healthy lifestyle isn’t about perfection — it’s about doing the right things consistently. That’s the idea behind Dr. Wayne Scott Andersen’s (aka Dr. A) Habits of Health® Transformational System.


Dr. A left traditional medicine to build a more practical and relevant way to transform lives. Instead of focusing on treating illness after it appears, he developed a practical, evidence-based approach to help people reach a healthy weight and create lifelong habits that support optimal health. 


That vision became the Habits of Health Transformational System: a behavioral framework designed to help people change how they think, act and live — not temporarily, but for the long-term.



In this blog, we’ll walk through what the Habits of Health Transformational System is, why daily habits matter and how they create a more sustainable approach to health. 


What Is the Habits of Health Transformational System?


Developed by Dr. A, the Habits of Health Transformational System is an educational framework informed by biobehavioral science. It focuses on helping individuals understand everyday habits related to eating, movement, sleep and mindset and how those behaviors can be practiced intentionally. 


Rather than emphasizing isolated actions, the system organizes habit-related concepts into a structured approach for learning, reflection and daily application. It includes two primary resources: “Dr. A’s Habits of Health,” an educational book and “Your LifeBook,” a guided journal designed to support awareness and planning around personal health behaviors.



Rather than relying on willpower alone, the system focuses on repeatable, daily habits that support physical, mental and emotional well-being.



At its core, Habits of Health is about: 

  • Starting small so it’s nearly impossible to fail 

  • Building structure into your day 

  • Replacing old patterns with healthier ones 

  • Making progress through consistency, not perfection 


This approach is rooted in a simple truth: lasting change happens when healthy habits (behaviors) become automatic. 



The Six MacroHabits of Health 


Dr. A’s Habits of Health are organized around six MacroHabits — foundational healthy lifestyle habits that work together to support whole-person well-being.


Rather than addressing health in isolation, the MacroHabits reinforce one another, creating a more sustainable path to behavior-based weight management and metabolic health.



1. Healthy Weight Management 

Healthy weight management is about developing skills that support consistency over time, not short-term restriction. 


It begins with building awareness around hunger cues, portion sizes and fueling patterns. Over time, these daily practices help support a healthy weight in a way that feels realistic and repeatable. 



2. Healthy Eating and Hydration 

Healthy eating and hydration go far beyond calories. The foods and fluids you consume influence your well-being and metabolism, teaching you to choose balanced meals that support energy, digestion and metabolic health. 


It also emphasizes the impact of proper hydration on virtually every physiological process — from circulation and digestion to skin health and mental clarity. Nourishing your body with the right foods and adequate fluids helps you break diet cycles and build patterns that feel satisfying, enjoyable and maintainable for life. 




3. Healthy Motion 

Healthy motion isn’t only about exercise sessions — it’s about weaving movement into your everyday life. Small, consistent acts of motion each day — like walking, stretching, standing more often or choosing active options — contribute to better circulation, flexibility, strength and vitality. 


Making motion a natural part of your routine helps movement feel less like a task to check off. 

 

4. Healthy Sleep 

Sleep is foundational to all areas of well-being and is especially critical to metabolic health. Habits of healthy sleep emphasize regular sleep patterns because quality rest influences energy, cognitive focus, hormonal balance and appetite regulation. 


When you master consistent restorative sleep, the benefits ripple into every area of your health — boosting mood, sharpening clarity, supporting hunger cues and making all other healthy habits easier to practice. 


5. Healthy Mind 

A healthy mind is the engine behind sustainable behavior change. Developing awareness, emotional resilience and more intentional responses to challenges helps you pause, reflect and choose actions that align with your goals and values. Rather than reacting automatically, a healthy mind supports thoughtful choices that move you forward. 


Practices like mindfulness, reframing thoughts and stress management equip you to navigate life’s ups and downs while staying committed to your healthy habits. 



6. Healthy Surroundings 

Healthy Surroundings recognize that your environment — social and physical — shapes your habits. The people you spend time with and the spaces you move through each day influence how easy it is to make healthy choices. When your surroundings reinforce healthy behaviors, you build momentum and make lasting change feel more natural and sustainable. 

 


How to Start Building Your Daily Habits of Health 


Starting is often the hardest part, but the Habits of Health system is designed to make it easier. 


  1. Identify Your "Why": Why do you want to get healthy? Is it to play with your grandkids? To travel without pain? Connecting your habits to a deeper purpose keeps you motivated when willpower fades. 

  2. Start Small: Pick one MacroHabit to focus on. Then make a micro-habit that’s nearly impossible to fail. Maybe it’s drinking one extra glass of water a day (healthy hydration MacroHabit) or going to bed 15 minutes earlier (healthy sleep MacroHabit). 

  3. Find Support: We are social creatures. Having a coach or a community can provide motivation to stay on track and hold you accountable.   

  4. Track Your Progress: Keep a journal or use an app to track your new habits. Celebrating small wins releases dopamine, which reinforces the behavior. 

 

Why Focus on Lifestyle Habits for Metabolic Health? 


Metabolic health is getting a lot of attention — and for good reason. At its core, metabolic health reflects how well your body uses and manages energy. Focusing on lifestyle habits that support metabolic health helps you work with your body, not against it. 


The Habits of Health Transformational System is designed to support how your body functions day to day through consistent behaviors, including habits that can help support, for example: 

  • Insulin sensitivity improved with weight loss 

  • Preserving lean mass 

  • Improving energy  levels 

  • Supporting overall health and well-being 


These changes often begin internally before they’re noticeable externally, which is why consistency — not perfection — matters most. 

 

Behavior Change: The Secret Sauce 


One reason many people struggle with health goals is trying to change too much at once. The Habits of Health approach emphasizes small, intentional actions — called micro-habits — that are easy enough to practice consistently. 


For example, let’s take the MacroHabit of healthy motion: instead of committing to an hour-long workout every day, a micro-habit might be walking outside for five minutes after dinner. The action is small, but it builds momentum. 


When small behaviors are repeated, confidence grows. Over time, habits layer together and begin to shape daily routines. 


Progress Starts With the Habits You Practice Daily 


Your health journey isn’t about shortcuts — it’s about practicing habits consistently over time. Dr. A’s Habits of Health provides a practical framework to help clients focus on daily behaviors that support overall well-being, including metabolic health.


Available in the OPTAVIA app for clients, Dr. A’s Habits of Health is designed to help you build awareness, develop routines and practice skills that can support how your body functions day to day. 


You don’t have to change everything at once. Start with one small habit today, practice it tomorrow and allow consistency to build over time. When you’re ready, open the OPTAVIA app to explore the Habits of Health and take the next step forward.


Ready to get started? Become an OPTAVIA client to access Dr. A’s Habits of Health audiobook in the app and begin building healthier daily habits with structure and support. 



bottom of page