# @drdustinportela on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/CzwPwbALQzN
- **Gondola URL:** https://gondola.cc/posts/73143570-drdustinportela-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/b299d1f901.jpg
- **Posted:** 2023-11-17T16:27:48.000+00:00
- **Account Owner:** Dr. Dustin Portela | Skincare & Health Expert (@drdustinportela) — https://gondola.cc/drdustinportela

## Caption

How to maintain 👇 

After completing a goal there is a temptation to let yourself go. A couple days can turn into a couple weeks, then a couple months. 

Don’t get me wrong, I did take some time off from the gym after my competition, but after taking a long weekend it was time to get back at it to maintain the results I’d worked hard to achieve. 

Here’s what I’m focusing on now. 
1. Sleep: 7-9 hours, tracked with the ouraring
2. Nutrition: I eat a consistent healthy breakfast of oats with cinnamon and monk fruit sweetened syrup. Then 3-4 eggs for protein. 8oz of protein with lunch and dinner with a variety of non-processed carbs and green vegetables. 
3. Cardio: 3x per week I’m getting 30-60 minutes of zone 2 cardio 
4. Steps: still focused on hitting 10,000 steps daily
5. Weight training: 4x per week lifting weights with focus on maintaining my current size and strength. When you make a plan you can do this in only 30-45 minutes in the gym

This fits well into my lifestyle as a business owner, doctor, content creator, husband, and father. Maintaining consistency is critical and it’s much easier to maintain results than have to recreate them when you get out of the habit. 

#fitness #health #nutrition #longevity #fitafter40 #doctor #father #healthcoaching #antiaging 

Photos by flawless_208

## Stats

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- **Likes:** 5,475
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## Credits

No public credits are recorded here. This does not identify who made the post.

## Tags

father, fitafter40, healthcoaching, nutrition, antiaging, fitness, longevity, doctor, health

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