Diet & Fitness

Dr. Bryan Davis doesn’t just prescribe, he subscribes to his own advice for healthy living. As an avid participant in triathalons and obstacle challenges like World’s Toughest Mudder, Bryan strives to stay in peak physical condition. He can tailor an exercise and diet plan that can help you achieve your health goals.

This is the diet plan Dr. Davis recommends for most of his patients. You can download a printable copy here.

1. Lean Meat:  poultry, fish, lean cuts of pork (tenderloin) or beef (tenderloin or flank steaks)

2. Vegetables of all kinds EXCEPT NO POTATOES

3. No sweets or desserts

4. No bread, tortillas, rice, pasta, or chips except 2 slices of low-carb bread a day

5. Fruit:  berries, grapefruit, or apple only. NO BANANAS

6. Juices – V8 or tomato ONLY

7. Nuts of all kinds are ok

8. Dairy Products:  yogurt, cheese in moderation, NO MILK

9. Eggs are ok

10. No cereals except fiber one cereal.  Use unsweetened soy milk instead of milk.

11. At least 2 servings of cold water fish per week:  Salmon, Mackerel or Tuna


While many people start the new year with a resolution to get fit or lose weight, a Nacogdoches doctor is reminding East Texans that any new exercise program should begin with a visit to your physician.

“People dive into New Year’s resolutions with the best of intentions,” Bryan Davis, MD, said. “Exercise is an important component of a healthy lifestyle, but going from 0 to 60 can cause problems for some people. It’s important to have an initial consultation before you begin any exercise regimen. You want to determine your baseline health, and you want to map out a plan that will work.”

Before you begin any exercise regimen, you doctor should assess your overall health, including your blood pressure and other vitals. Your medical history, including any past surgeries, injuries or illnesses, should also be taken into consideration. If the doctor decides you are in adequate physical condition to begin exercising, he or she can help you outline an appropriate program.

“Exercise is not a one-size-fits-all prescription,” Dr. Davis said. “Your doctor can help you set specific goals, establish a safe regimen to reach those goals, and develop a lifestyle that will allow you to sustain those hard-won victories.”

Dr. Davis also recommends starting slow and working your way up, especially if you have not been exercising regularly.

“Some people want to go all out right at the beginning,” he said. “Don’t take ‘no pain, no gain’ literally. That increases your chance for injuries. You can get sprains, you can inflame or aggravate joints, or you can compound problems you already have. If you don’t start slow, you can end up with an injury that forces you to stop altogether.”

Although moderate physical activity, such as walking, is safe for most people, health experts recommend that you talk to your doctor before you start an exercise program if you have heart disease, asthma or lung disease, diabetes, liver or kidney disease, or arthritis. The American College of Sports Medicine recommends you see your doctor before engaging in any exercise if two or more of the following apply to you:

  • You’re a man older than age 45 or a woman older than age 55.
  • You have a family history of heart disease before age 55.
  • You smoke or you quit smoking in the past six months.
  • You haven’t exercised for three months or more.
  • You’re overweight or obese.
  • You have high blood pressure, high cholesterol, or impaired glucose tolerance.
© 2021 Bryan Davis, MD Family Medicine. All rights reserved.
129 Creekbend Blvd.
Nacogdoches, TX 75965
Monday-Thursday: 8am to 5pm
Friday : 8am to 3pm