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Seven Things You Can Do Right Now
After more than two decades in clinical medicine, these are the seven changes that consistently make the biggest difference for my patients — and for my own family.
- Stop eating sugar — Every time you eat sugar, your blood glucose and insulin spike. Chronic spikes drive inflammation, injure your arterial walls, and set the stage for stroke, heart attack, and kidney failure. This single change delivers more health return than almost anything else.
- Stop eating grains — Seeds are designed by nature to survive digestion, and they carry plant toxins (lectins, phytates, gluten) to discourage predators. In humans these compounds drive gut inflammation, joint pain, and autoimmune flares. Grains also break down rapidly to glucose — they are just sugar wearing a different label.
- Stop eating vegetable and seed oils — Canola, corn, soybean, safflower, sunflower, and peanut oils are extracted by industrial processes and are loaded with Omega-6 fatty acids. An out-of-balance Omega-6 to Omega-3 ratio is one of the most powerful drivers of systemic inflammation in the modern diet. Cook with butter, ghee, tallow, or lard instead.
- Stop drinking liquid dairy — Skim milk and low-fat dairy products are essentially sugar water with inflammatory proteins. The fat — where the beneficial vitamins and fatty acids live — has been stripped out. Butter and ghee are a different story entirely: the sugar and most of the inflammatory proteins have been removed, leaving a highly stable, nutrient-rich cooking fat.
- Eat more fatty meat — Fatty cuts of beef, pork, and lamb are among the most nutrient-dense foods that exist. They provide all essential amino acids, all essential fatty acids, fat-soluble vitamins, and a complete mineral profile in a form your body can actually absorb and use. There is no plant food that competes with this nutrient density.
- Go for a morning walk — Morning sunlight on your eyes and skin resets your circadian clock, improves melatonin production at night, and dramatically benefits mood. A daily walk is also among the most well-studied interventions in all of medicine — it benefits the cardiovascular system, the brain, blood sugar regulation, and mental health simultaneously.
- Get better sleep — Set a consistent bedtime and honor it. Sleep in a cool, completely darkened room. Deep sleep is when your brain's glymphatic system activates — flushing out the metabolic waste products, including amyloid plaques, that accumulate during waking hours. Chronic poor sleep accelerates nearly every degenerative process we know of.