Co-Founder | Physician
Matt McEvoy, MD
How this provider approaches health in real life
A practical look at training, nutrition, sleep, and the tools used to stay consistent.
01
On a good week, what is your health activity strategy?
My goal is 4 heavy resistance training days per week where I cycle exercises and reps/weight using progressive overload.
I also try to hit at least 4, if not 5, cardio days per week with most time in Zone 2 and one 30-minute HIIT session with 3-minute cycles at 90% effort. If I have a fifth cardio day, it will be Zone 3/4.
I use the Caliber app for tracking resistance training and Morpheus for cardio.
02
On a good week, what do you eat?
Breakfast is normally a high-protein yogurt with no added sugar, berries, and 2 to 3 eggs. The goal is at least 30 grams of protein.
I use Levels whey protein as a daily supplement. Two scoops can provide around 50 grams of protein with no added sugar. I add a little PB Fit for a chocolate peanut butter taste, plus 10 grams of creatine.
Lunch is the weak spot because it can be hit or miss depending on the day, but the goal is still another 30 to 40 grams of protein in the early afternoon.
Dinner tends to be chicken or fish with roasted vegetables. Favorites include okra and sweet potatoes, and fresh vegetables from the garden are coming soon.
03
Are you a good sleeper? What helps you get good sleep?
So-so. I try to follow good sleep hygiene tips.
I sleep with an eye mask and keep the room around 66 degrees. I am not great at “closing up shop” and stopping screen use for more than an hour before bed.
At night, I typically take magnesium (500–750 mg), lithium 1 mg, and melatonin-SR.
04
What health or nutrition apps do you use?
MyFitnessPal.
05
What health devices do you use?
Oura Ring and Morpheus.
Over the 20 years Dr. Matt has been in practice, he has become a recognized leader in health and wellness optimization and in implementing innovative care models to provide high-value, personalized care based on the latest evidence.
Over the 10 years prior to co-founding Paradigm Health, Dr. Matt worked at Vanderbilt University Medical Center. His roles included being the founder and Medical Director for both the the High-Risk Medical Optimization Clinic and the Enhanced Recovery After Surgery (ERAS) Program. He served as a professor of Anesthesiology and Surgery and the Vice-Chair for Perioperative Medicine, a role focused on applying the latest evidence to improve patient outcomes after major surgery.
For a number of years, Dr. Matt’s focus was on improving outcomes for the sickest patients presenting for major surgery, but seeing the global problems present in modern healthcare, that scope has grown to include focusing on health and wellness optimization for any patient.
Dr. Matt has published over 130 research articles and book chapters mainly focused on health optimization, quality of care, and improving patient outcomes. He speaks regularly on topics focused on optimizing health, improving preparation for and recovery from surgery and acute illness, and improving value and systems of care.
In his practice at Paradigm, Dr. Matt is able to freely practice medicine in a comprehensive and preventive model that makes the biggest impact for his patients and that brings him tremendous joy.