Khloé Kardashian Told Me the 8 Small Changes That Transformed Her Body and Mind

"For my own mental health, I had to create my own kind of at-home routine."

khloe kardashian on white couch

 Dose & Co +BYRDIE

Like most of us, Khloé Kardashian has spent a little more time than usual at home. But unlike most of us (or, unlike me at least), she also became the face and partner of a major supplements brand, Dose & Co. The chic supplement brand was created by a New Zealand-based naturopath and nutritionist and offers a wide range of collagen products suited for every need (and easily incorporated into your daily routine). When the brand offered me the opportunity to (virtually) sit down with Khloé—whose years-long health journey once inspired my own—I basically slammed the reply button in my email window. As it turns out, the partnership isn't just the culmination of Khloé's fitspo—it's also a marker of her movement towards making better decisions for her mental health, the planet, and her daughter, True. Of course, monumental change can't happen in a day—for Khloé, it's all about baby steps.

Ahead, Khloé Kardashian shares the small changes she's made in her life that have had the biggest impact on her physical, mental, and spiritual health over the years.

01 of 08

Start Every Day With Gratitude

If you're curious how someone who runs their own business, stars on a reality show, has a child, and has their hand in about 100 side projects starts their day, it isn't with a double espresso—it's with gratitude. "Now that we're incorporating work more, I make sure that I take time before my workout hours to say a prayer and feel really grateful for my day," Khloé says. "Just starting your day with gratitude changes your mindset for the day. And those are things that, because of COVID, I really just made an effort to do more of. I think we all got side tracked with the hustle and bustle of life, and COVID almost gave me a reminder to just be grateful for any little day that we have."

02 of 08

As Much As You Can, Set Yourself Up For Success the Night Before

Dose & Co products

 Dose & Co

Khloé and I spent a lot of time talking about habits—the ones we've formed both intentionally and accidentally. To make it easier to create healthy habits in your day to day life, Khloé says the trick to success is all about simplifying the process—making it as easy as possible to make healthy decisions by setting yourself up for success the night before.

"I use the Dose & Co Pure Collagen ($25) in my coffee every single morning," she says. "My coffee is my staple before I even work out, so it's always a sure thing that I'm going to have it. I'm all for the simplistic avenue, so I have my coffee machine, and then I have my Dose & Co Creamer ($30) and collagen right next to it, so everything is right there and simplified."

"I have my waters that I always [line up] the night before," she continues. "I make sure that everything is lined up, ready to go, and simplified because I want to make happy, healthy habits. It's so simple, but I notice that when I don't do these things how crummy or sluggish I'll feel."

If your goal is to workout right when you wake up in the morning, lay out an outfit that you're excited to move in. If your goal is to take your vitamins and supplements more consistently, have them in your eyeline. Do everything you can to make it a little easier for your future self.

03 of 08

Create a Routine and Stick to It

If you've ever seen Khloé's Oreo stash stacked perfectly in her spotless glass jars on Keeping Up With the Kardashians, then it should come as no surprise that she likes to be organized with her time. For Khloé, routine is everything, and she's had to adapt since the onset of the pandemic. "At the beginning of the pandemic, everything kind of stopped for me—all our lives came to this screeching halt and I was frozen with fear half the time," she says. "Everything was so unknown. And then after about three weeks of that, I was like, 'You know what? I'm feeling like shit. We've got to get our lives back together.' And I just made sure to—since we didn't have a work routine at the time—I just wanted to make sure we were going to get up, get out of our pajamas, try to work out, even if it's just taking my daughter out for a walk around the neighborhood. Making sure that I still take my supplements, that I drink the amount of water I should throughout the day. For my own mental health, I had to create my own kind of at-home routine."

04 of 08

Set One Small Goal You Can Accomplish in Two Weeks—Then Set Another

khloe kardashian drinking coffee

Dose & Co

"What I say to everyone is baby steps," Khloe says when I ask her about the secret to progressing in your health journey. "When I first started, I was like 'Okay, Monday is day one. I'm not going to eat any carbs or sugar or anything.' [I realized] that's too intense. Start small, and any step is at least a step forward."

"For me it was a lifestyle change—it wasn't like, 'I'm going to lose 30 pounds in 30 days,'" she continues. "That's unrealistic, unsafe, and you're setting yourself up for failure. I would say instead, 'I'm going to start incorporating collagen protein into my coffee in the morning.' It's just one thing. I would do that for two weeks, and then say 'Okay, I'm going to do the collagen in my coffee and drink three liters of water per day.' Whatever they may be, set small goals. Try one new healthy habit every two weeks and then keep adding to them until you're in a really good place. I think we all at first get so excited and take on more than is realistic. And then we fail and we're bummed about it. But if you set these small goals, you get really proud of yourself. You're like 'Okay, I did that and I feel really good.' Then you're inspired and you add one more."

05 of 08

When it Comes to Your Health Journey, Don't Count Out Mental Health

When we hear the word health, we often associate it with what we're physically eating or how we're physically moving our bodies towards a certain goal. But Khloé reminded me that "It's a balance of physical and mental health," and that the two can certainly overlap.

"I've realized that I have to work out at least five days a week for my mental health," she says. "Of course a byproduct is losing weight or seeing this great muscle here or there. But I've realized it's more about the stress relief that I get. It's more about the accomplished feeling that I get—I set my mind to do something, I woke up, I did it, and now I feel great."

Spending time with her family is also part of wellness practice. "I make sure I work out before my daughter wakes up because it's really important to me that we have breakfast together every morning," she says. "Wellness to me is all of those things. It's about the quality time I get with my daughter and the time I get by myself, too."

06 of 08

Find Peace in Prayer or Meditation

khloe kardashian on white porch swing

 Dose & Co

When I asked Khloé to name one free thing that's had a significant impact on her physical or mental health since the start of the pandemic, her answer was prayer. "You don't have to have one religion or believe in something," she explains. "If you don't pray, you can meditate—whatever you choose. I think just knowing there's a higher power or knowing that this is all a blessing, no matter how messed up your life is or how frustrated you are with your day to day, we all have something to be grateful for. It can be on a small scale or a large scale, but I think always being aware and being faithful just sets the tone."

She also mentions how prayer can be a form of pep talk. "I can talk myself into a bad day and talk myself out of a bad day," she says. "Sometimes I wake up just really on the wrong side of the bed, but if I feel that energy when I give myself a pep talk in prayer and say 'No, I'm going to be okay, it's a beautiful day.' It sounds a little crazy, but it really helps to talk myself into this great energy. And then I manifest that."

07 of 08

You Can't Pour From an Empty Cup—Take Time For What Makes You Feel Full

For someone who spends so much of her life on camera and is so widely-followed on Instagram, it might be a surprise that Khloé told me her "favorite thing to do is not be on my phone." Instead, she chooses to focus on the present—which can include an impromptu baking session with her daughter. "My daughter is now two and a half, so she's at the age where she loves to bake with me now," she says. "Baking with her is so enjoyable. It's a time where I'm not on my phone, I'm not staring at Instagram. It's when I'm collecting my memories with her. And of course sometimes it's so fun to pull out the phone and capture that stuff. But right now she's measuring things, and whisking things, so baking with her has been really really fun. It doesn't even matter how it turns out because it's just the act of her and I doing it together."

08 of 08

You Have Power With Your Dollars—Look at Your Products With a Critical Lens

As consumers, we have power with where we choose to spend our dollars. And if it's you're intent to spend money on a particular product, consider the ripple effect that product might have on both your body (with its ingredients) and the environment (with its packaging). "I have been taking collagen for quite some time now—I would say probably since I had my daughter. But I didn't find anything that I was fully just in love with," says Khloé. "Because a lot of them had a lot of additives and artificial sugars, and I still wasn't getting, from what I was researching, the grams of collagen that I wanted. So when I found Dose, it was so many of the things I was looking for. I was so impressed by the results, by the ingredients, by the vision the company had, the plastic-free packaging. All of these things were very important to me. Now that I have a daughter, I'm trying to be more aware and less naive. Even with social media and my sisters, we're all trying to be more eco-friendly. It's not something you can take on fully in one day. But I'm taking baby steps. These are just ways that make it really attainable and really easy because Dose & Co is doing all of the work for you."

Related Stories