Recognize that the current medical system is failing patients by not prioritizing nutrition and lifestyle, and that evidence-based medicine has been hijacked by commercial interests. This understanding is crucial for both practitioners and patients to seek alternative, more effective approaches.
As doctors, always prioritize “first do no harm” by trying harmless interventions like diet and lifestyle changes before resorting to medications, especially when drugs have documented side effects. This approach ensures patient safety and aligns with the Hippocratic Oath.
Understand that personal responsibility for health is significantly influenced by the environment, making education ineffective when the food environment works against healthy choices. Advocate for policy changes to protect the public from industry excesses.
Actively avoid products marketed as “proven to lower cholesterol,” “heart healthy,” or “low-fat” because they are often loaded with sugar and can have the opposite effect on health. The food industry exploits marketing over nutritional value, and people generally don’t read labels.
Do not fear cholesterol, as it is a vital molecule for the body, and its role as a risk factor for heart disease is much smaller than previously thought. For those over 60, higher LDL (so-called bad cholesterol) can even be inversely associated with all-cause mortality, meaning the higher it is, the less likely you are to die.
Address chronic diseases by concentrating on a holistic approach including the right kind of diet, movement, good sleep, and stress reduction. These factors significantly impact insulin resistance and overall health, leading to quick individual and population-level improvements.
Prioritize good, healthy relationships with friends, family, and community, as severe loneliness is a significant risk factor for premature death, comparable to smoking 15 cigarettes a day. Strong connections improve health, reduce disease risk, and can even change the expression of our genes.
Avoid prolonged sitting, as movement is medicine, but also be mindful about the type and intensity of exercise. Excessive or incorrect movement can cause damage to the body and joints, especially as one ages.
Follow a dietary pattern that is enjoyable, nutritious, and delicious, rather than punitive. Listen to your body to understand how you respond to the foods you’re eating, as healthier eating often leads to feeling better and happier.
Recognize that 50% of medical school knowledge may be outdated or wrong within five years, so doctors must continuously learn on their own about powerful lifestyle and nutrition information. This self-education allows them to help patients more effectively and improve their own health.
Instead of simply prescribing medication for type 2 diabetes, doctors should help patients understand how diet, sleep, movement, and stress affect their condition. This empowers patients to make lifestyle changes and actively participate in managing their health.
Use the framework of four pillars (food, movement, sleep, relaxation) to identify which area needs the most work in your life and start there. This provides a simple framework to improve overall health and well-being.
Make an effort to sit around with friends or family and eat a meal together once a day. This simple act, part of the relaxation pillar, has significant positive downstream consequences for health and well-being, fostering community and connection.
Leverage social media groups to find communities and support when making healthy choices. This can combat feelings of isolation and foster a sense of connection, which positively impacts genetic expression and makes it easier to be healthy in a challenging food environment.
Doctors should actively listen to their patients’ observations and feedback, as these can provide profound insights into systemic issues, such as the inappropriateness of hospital food. This patient-centered approach can lead to significant improvements in medical practice.