Transition from a processed diet (e.g., cereals, sandwiches, pasta) to a whole food diet (e.g., oats, nuts, seeds, leftovers, dark green leafy vegetables, miso, pumpkin seeds, root vegetables, quality fats) to improve gut health, reduce inflammation, and enhance overall well-being.
Actively incorporate a wide variety of phytonutrient-rich (plant-chemical rich) foods, especially general greens, into your diet to activate endogenous anti-inflammatory pathways and achieve a net anti-inflammatory benefit at a cellular level.
Shift your perspective to view food not as a ‘pill’ or symptom killer, but as a fundamental tool to build a more resilient body and mind, enabling your body to take care of itself.
Pay attention to how you feel after eating different foods, using your intuition to identify what makes you feel sluggish versus what makes you feel better, as a guide for healthier choices.
Incorporate practices like yoga and meditation into your daily routine, alongside dietary changes, to improve overall mental and physical well-being.
Implement small, consistent habits and build a supportive system around them, as this approach is key to achieving long-term health improvements and healing.
Identify and consistently prioritize 3-5 weekly ‘happiness habits’ (e.g., spending quality time with family/friends, engaging in meaningful work) to bring intention to your life and achieve desired long-term outcomes.
Reflect on the common deathbed regret of wishing one had lived their own life rather than one expected by others, and proactively make decisions now to align with your personal desires.
Focus on universal values rather than fixed identities (e.g., ‘doctor’) and wear identities loosely, as this approach provides resilience against life changes and prevents distress if an identity is lost.
When struggling with others’ actions, adopt the mindset: ‘If I was the other person, I’d be acting in exactly the same way as them,’ to foster compassion, reduce emotional triggers, and enable rational decision-making.
Be intentional and selective about the health information you consume online, unfollowing or disengaging from content that negatively impacts your well-being or causes anxiety.
Meticulously track any recurring health episodes, noting frequency, duration, and preceding activities or dietary intake, to identify patterns and correlations with lifestyle factors.
Employ the ‘Three, Two, One’ cooking method (3 portions of vegetables, 2 servings, 1 pan) to prepare practical, time-efficient, and vegetable-rich meals, minimizing washing up and increasing daily fruit and vegetable intake.
Utilize The Doctor’s Kitchen app or website for research-backed recipes tailored to specific health goals, dietary preferences, and allergies, to simplify and consistently improve healthy eating.
When encouraging others to adopt lifestyle changes, offer subtle, suggestive hints rather than giving direct rules, to increase the likelihood of adoption without resistance.
Actively seek out nuanced information on complex health topics and be open to holding conflicting views, especially when engaging with character-limited platforms like social media.
Before using health trackers, assess your personal relationship with them to ensure they provide useful insights without causing anxiety or negatively impacting your mental well-being.
For a cold or sore throat, drink hot water with finely cut ginger, pepper, turmeric, and manuka honey, based on traditional cultural practices.
Consider trying an elimination diet, such as consuming only brown rice and spinach, to identify potential food triggers and address idiopathic conditions.