Ever wonder what really happens behind the scenes in your family doctor's practice? In this raw, unfiltered episode, I open up about the everyday realities of primary care medicine that patients rarely get to see.

The morning starts in my surgical clinic with a challenging decision – accommodate an anxious young patient by performing procedures on both ingrown toenails instead of one, knowing it will delay every appointment afterward. This everyday scenario reveals a fundamental difference between medicine and other professions. While lawyers and accountants end appointments precisely on time, doctors constantly stretch themselves thin because we know the alternative for patients is often waiting months for the next available slot.

The most heartbreaking revelation comes when reviewing test results and seeing x-ray appointments scheduled for July 2026 – fifteen months away for patients with painful, potentially serious conditions. This isn't the fault of radiologists or technicians but reflects a healthcare system where resources haven't kept pace with demand. The frustration compounds when seeing patients repeatedly miss appointments without notice, wasting precious slots while others desperately wait for care.

These challenges explain why I've pivoted increasingly toward preventative medicine. So many conditions I treat daily – from vitamin deficiencies to chronic diseases – could be prevented or minimized through lifestyle interventions. When healthcare resources are this stretched, prevention becomes not just personal health insurance but a civic responsibility.

Next time you're frustrated by a delay in your doctor's office, remember there's likely someone before you who needed extra time, just as you might someday. We're all stakeholders in this shared healthcare system. What simple changes could you make today to protect both your health and our collective healthcare resources?

Go check out my website for tons of free resources on how to transition towards a healthier diet and lifestyle.

You can download my free plant-based recipes eBook and a ton of other free resources by visiting the Digital Downloads tab of my website at https://www.plantbaseddrjules.com/shop

Don't forget to check out my blog at https://www.plantbaseddrjules.com/blog

You can also watch my educational videos on YouTube at https://www.youtube.com/channel/UCMpkQRXb7G-StAotV0dmahQ

Check out my upcoming live events and free eCourse, where you'll learn more about how to create delicious plant-based recipes: https://www.plantbaseddrjules.com/

Go follow me on social media by visiting my Facebook page and Instagram accounts
https://www.facebook.com/plantbaseddrjules
https://www.instagram.com/plantbased_dr_jules/

Last but not least, the best way to show your support and to help me spread my message is to subscribe to my podcast and to leave a 5 star review on Apple and Spotify!
Thanks so much!

Peace, love, plants!
Dr. Jules

Imagine a world where a paper cut lands you in the ICU and a routine hip replacement feels risky.

We trace how antimicrobial resistance (AMR) gets us there, and what it takes to steer away, by decoding how bacteria outsmart antibiotics and why everyday choices either fuel or slow that arms race. Along the way, we connect the dots to gut health, showing how the microbiome’s postbiotics support appetite, hormones, barrier integrity, and brain signaling, and why unnecessary antibiotics can flatten those benefits.

We start with clear, plain-language science: bacteria evolve resistance by pumping drugs out, changing drug targets, and even sharing resistance genes. Overuse is the accelerant. Many prescriptions are written “just in case,” and diagnostics can lag behind symptoms. Beyond the clinic, the hidden engine is agriculture: the majority of antibiotics worldwide are used in livestock, creating resistant strains that move through food, water, and the environment.

That means AMR is not just a hospital issue, it’s a food system issue that touches home kitchens, grocery carts, and community health.

Then we flip the lens to your gut ecosystem. Prebiotics feed probiotics, which make postbiotics like short-chain fatty acids that fortify the mucin layer, tighten gut junctions, and shape hormones including GLP-1, leptin, ghrelin, and PYY. These signals affect mood, appetite, and metabolic resilience. Unnecessary antibiotics can wipe out diversity and blunt postbiotic production, nudging metabolism and immunity in the wrong direction.

The fix is practical: ask your clinician if antibiotics are truly needed, never share or save pills, and complete the full course when prescribed. Prevent infections with handwashing, vaccines, and safe food handling. Vote with your fork for producers that curb routine antibiotic use. And rebuild your microbiome with fiber-rich plants, beans, lentils, oats, vegetables, fruits, and seeds.

Antibiotics are a gift worth guarding.

Use them wisely, protect your gut, and help keep routine care safe for everyone. If this resonated, follow, share with a friend, and leave a quick review so more listeners can find the show.

Go check out my website for tons of free resources on how to transition towards a healthier diet and lifestyle.

You can download my free plant-based recipes eBook and a ton of other free resources by visiting the Digital Downloads tab of my website at https://www.plantbaseddrjules.com/shop

Don't forget to check out my blog at https://www.plantbaseddrjules.com/blog

You can also watch my educational videos on YouTube at https://www.youtube.com/channel/UCMpkQRXb7G-StAotV0dmahQ

Check out my upcoming live events and free eCourse, where you'll learn more about how to create delicious plant-based recipes: https://www.plantbaseddrjules.com/

Go follow me on social media by visiting my Facebook page and Instagram accounts
https://www.facebook.com/plantbaseddrjules
https://www.instagram.com/plantbased_dr_jules/

Last but not least, the best way to show your support and to help me spread my message is to subscribe to my podcast and to leave a 5 star review on Apple and Spotify!
Thanks so much!

Peace, love, plants!
Dr. Jules

Have you ever wondered why the number on your scale doesn't tell the whole story? This raw, unscripted episode from my new "From the Heart" segment dives deep into the science of body composition and why it matters more than your weight.

Drawing from a real patient case study, I break down how a 68-year-old man with fatty liver and prediabetes discovered through body composition analysis that his health challenges weren't just about being overweight—he was dangerously under-muscled with toxic levels of visceral fat surrounding his organs. This visceral fat, measuring 208 square centimeters (double the threshold for disease risk), perfectly explained his liver inflammation and metabolic dysfunction.

The truth about body composition challenges common misconceptions about weight and health. You can be "normal weight" yet metabolically unhealthy, or "overweight" yet maintain excellent health markers. I share my own example as someone classified as "overweight" by BMI standards despite having optimal metabolic health due to higher muscle mass. We explore practical strategies for reducing visceral fat through calorie management, smart food choices, stress reduction, and—critically—building muscle through resistance training. I debunk the myth that lifting weights leads to excessive muscle growth and explain why protein intake (1.2-1.6g per kg of lean body mass) matters for preserving muscle during weight loss.

Whether you're struggling with weight management, curious about improving your metabolic health, or simply want to understand what's happening beneath the surface of your body, this episode provides actionable insights backed by science and clinical experience. Want to transform your understanding of what true health looks like? This is your blueprint for looking beyond the scale.

Go check out my website for tons of free resources on how to transition towards a healthier diet and lifestyle.

You can download my free plant-based recipes eBook and a ton of other free resources by visiting the Digital Downloads tab of my website at https://www.plantbaseddrjules.com/shop

Don't forget to check out my blog at https://www.plantbaseddrjules.com/blog

You can also watch my educational videos on YouTube at https://www.youtube.com/channel/UCMpkQRXb7G-StAotV0dmahQ

Check out my upcoming live events and free eCourse, where you'll learn more about how to create delicious plant-based recipes: https://www.plantbaseddrjules.com/

Go follow me on social media by visiting my Facebook page and Instagram accounts
https://www.facebook.com/plantbaseddrjules
https://www.instagram.com/plantbased_dr_jules/

Last but not least, the best way to show your support and to help me spread my message is to subscribe to my podcast and to leave a 5 star review on Apple and Spotify!
Thanks so much!

Peace, love, plants!
Dr. Jules

Your gut can love fiber, or fight it.

We unpack why the same bowl of beans leaves one person energized and another doubled over, and how timing, dose, and microbiome diversity decide which way it goes. Drawing on clinical experience and a landmark Stanford study from Erica and Justin Sonnenburg, we break down the difference between piling on fiber versus preparing your gut to handle it, and why fermented foods often deliver a reliable boost in diversity and lower inflammation.

We start by defining a healthy gut: a strong intestinal barrier, low visceral hypersensitivity, and a diverse community of microbes that churn out short-chain fatty acids. Then we connect the dots between food and lifestyle, how sleep, stress, movement, and social health shape the gut-brain axis and change how you feel after a high-fiber meal. Think of fiber like training, not a test.

Just as jumping into a max-effort workout can spike inflammation, adding a lot of fiber to a low-diversity microbiome can cause bloating, cramps, or bathroom swings. The fix isn’t less plants; it’s smarter progression.

You’ll hear the practical plan we use: start low, go slow, and mix fiber types while you build tolerance. Use cooking strategies that ease fermentation, soak and rinse legumes, pressure-cook beans, cook and cool starches to boost resistant starch. Layer in fermented foods like yogurt, kefir, kimchi, sauerkraut, and tempeh to raise microbial diversity, then steadily increase fiber by a few grams every few days. Over weeks, your microbiome adapts, the gut barrier strengthens, and fiber shifts from irritant to ally, supporting heart health, blood sugar control, satiety, and lower cancer risk.

If you’ve ever said “I can’t do beans” or “broccoli wrecks me,” this guide shows how to turn those foods into fuel.

Subscribe for more science-backed, practical nutrition, and share this episode with a friend who’s trying to eat more plants. If it helped, leave a review so others can find it.

Go check out my website for tons of free resources on how to transition towards a healthier diet and lifestyle.

You can download my free plant-based recipes eBook and a ton of other free resources by visiting the Digital Downloads tab of my website at https://www.plantbaseddrjules.com/shop

Don't forget to check out my blog at https://www.plantbaseddrjules.com/blog

You can also watch my educational videos on YouTube at https://www.youtube.com/channel/UCMpkQRXb7G-StAotV0dmahQ

Check out my upcoming live events and free eCourse, where you'll learn more about how to create delicious plant-based recipes: https://www.plantbaseddrjules.com/

Go follow me on social media by visiting my Facebook page and Instagram accounts
https://www.facebook.com/plantbaseddrjules
https://www.instagram.com/plantbased_dr_jules/

Last but not least, the best way to show your support and to help me spread my message is to subscribe to my podcast and to leave a 5 star review on Apple and Spotify!
Thanks so much!

Peace, love, plants!
Dr. Jules

Que se passe-t-il lorsque vous vous sentez parfaitement bien, mais que votre corps se détériore silencieusement? Cette conversation brute et non planifiée est née après avoir vu plusieurs patients refuser des traitements potentiellement transformateurs simplement parce qu’ils ne présentaient pas encore de symptômes.

Je partage l’histoire bouleversante d’une patiente atteinte de MPOC sévère dont la fonction pulmonaire était déjà réduite à seulement 44 %, mais qui a refusé le traitement parce qu’elle « se sentait bien ». Cette idée fausse et dangereuse ignore le fait que chaque infection respiratoire endommage de façon permanente la fonction pulmonaire, entraînant une spirale descendante qui mène inévitablement à la dépendance à l’oxygène et aux hospitalisations fréquentes. De la même façon, je décris un patient d’une soixantaine d’années incapable de se lever seul d’une chaise en raison d’une sarcopénie (fonte musculaire) qui s’était installée progressivement au fil des décennies.

Nos corps déclinent naturellement avec l’âge: la densité osseuse atteint un sommet vers 25 à 35 ans avant de diminuer, la fonction pulmonaire recule, la capacité cardiaque s’affaiblit. La question n’est pas de savoir si nous allons vieillir, mais à quelle vitesse, et surtout si nous maintiendrons notre autonomie fonctionnelle au cours de nos années avancées. La science est claire: un apport protéique adéquat (1,2 à 1,6 g/kg par jour), l’entraînement musculaire régulier, l’exercice aérobie, une alimentation riche en végétaux, un sommeil de qualité, la gestion du stress grâce à des pratiques comme la méditation, ainsi que des liens sociaux solides ralentissent considérablement ce déclin. Beaucoup de patients qui mettent en place ces changements découvrent qu’il n’est jamais trop tard: j’ai vu des octogénaires parcourir des sentiers exigeants après avoir adopté de nouveaux choix de vie.

Après deux décennies en médecine, j’ai compris que l’obstacle n’est pas l’information: en général, les patients savent ce qu’ils devraient faire. Le vrai défi est psychologique: développer l’état d’esprit qui transforme les choix de santé en habitudes durables plutôt qu’en contraintes. Si vous reportez des interventions médicales parce que vous « vous sentez bien », rappelez-vous que la façon dont vous vivez dans la trentaine et la quarantaine détermine en grande partie votre qualité de vie à 70 ou 80 ans. Trouvez votre motivation personnelle pour la santé avant que les symptômes ne vous forcent la main.

Go check out my website for tons of free resources on how to transition towards a healthier diet and lifestyle.

You can download my free plant-based recipes eBook and a ton of other free resources by visiting the Digital Downloads tab of my website at https://www.plantbaseddrjules.com/shop

Don't forget to check out my blog at https://www.plantbaseddrjules.com/blog

You can also watch my educational videos on YouTube at https://www.youtube.com/channel/UCMpkQRXb7G-StAotV0dmahQ

Check out my upcoming live events and free eCourse, where you'll learn more about how to create delicious plant-based recipes: https://www.plantbaseddrjules.com/

Go follow me on social media by visiting my Facebook page and Instagram accounts
https://www.facebook.com/plantbaseddrjules
https://www.instagram.com/plantbased_dr_jules/

Last but not least, the best way to show your support and to help me spread my message is to subscribe to my podcast and to leave a 5 star review on Apple and Spotify!
Thanks so much!

Peace, love, plants!
Dr. Jules

What if the loudest voices shaping your child’s mind aren’t in your home, but inside their phone?

As a physician, a dad, and a creator, I walk through the paradox of using social media for good while watching the same systems chip away at kids’ mental health, attention, and empathy. We pull back the curtain on how algorithms exploit developing brains, turning streaks and notifications into compulsive loops that feel like connection but often deliver anxiety and shame.

I share real clinic moments, panic attacks sparked by a broken Snap streak, friendships derailed by a two-letter “OK”, and pair them with evidence from systematic reviews and meta-analyses linking problematic use to higher rates of depression, anxiety, and stress.

We also dig into early childhood research showing that heavy screen exposure correlates with weaker language and executive function, and we explore how digital communication strips away tone and context, making misunderstandings more likely.

But it’s not all doom. Phones can be powerful tools for curiosity, science learning, cooking, making, and building. The key is purpose: skills over validation, creation over comparison.

You’ll hear the rules that work in our home and with families I advise: delay the smartphone where possible, skip high-risk apps for middle schoolers, set clear time limits with opt-in extensions, and use positive reinforcement rather than threats. We cover coping skills for boredom, rejection, and frustration, plus simple scripts for talking about cyberbullying, predators, and media literacy. Finally, we zoom out to schools and policy, calling for digital hygiene norms, algorithm transparency, and age protections that put child well-being first.

If you’re looking to replace panic with a plan, this conversation offers practical, science-backed steps to raise resilient, emotionally grounded kids in a hyper-connected world. Listen, share with another parent or educator, and leave a review with the one boundary that has made the biggest difference in your home.

Your idea might help another family tonight.

Go check out my website for tons of free resources on how to transition towards a healthier diet and lifestyle.

You can download my free plant-based recipes eBook and a ton of other free resources by visiting the Digital Downloads tab of my website at https://www.plantbaseddrjules.com/shop

Don't forget to check out my blog at https://www.plantbaseddrjules.com/blog

You can also watch my educational videos on YouTube at https://www.youtube.com/channel/UCMpkQRXb7G-StAotV0dmahQ

Check out my upcoming live events and free eCourse, where you'll learn more about how to create delicious plant-based recipes: https://www.plantbaseddrjules.com/

Go follow me on social media by visiting my Facebook page and Instagram accounts
https://www.facebook.com/plantbaseddrjules
https://www.instagram.com/plantbased_dr_jules/

Last but not least, the best way to show your support and to help me spread my message is to subscribe to my podcast and to leave a 5 star review on Apple and Spotify!
Thanks so much!

Peace, love, plants!
Dr. Jules

Have you ever considered that your weight loss approach might be fundamentally flawed?

After a powerful conversation with a patient who experienced a breakthrough in her health journey, I felt compelled to share this insight during my lunch break, sometimes the most profound wisdom comes from the simplest shift in perspective.

Rather than obsessing over losing weight, this patient focused on gaining health. This subtle but revolutionary mindset shift transforms the entire approach to wellness. While many reduce weight management to "eat less, move more," the reality is infinitely more complex. Our modern environment constantly bombards us with processed food options and triggers that create a biological mismatch, making sustainable weight management increasingly challenging.

What many don't realize is how deeply interconnected our lifestyle factors truly are.

Sleep deprivation alone can add 300 excess calories to your daily intake by disrupting hunger hormones and insulin sensitivity. Stress management directly impacts cortisol levels, which affect everything from sleep quality to food cravings. Exercise benefits extend far beyond calorie burning, enhancing mental clarity, building psychological resilience, and often leading to naturally better food choices.

The path forward isn't about restrictive diets or temporary fixes. It's about consistently prioritizing whole foods, quality sleep, stress management, physical activity, and meaningful connections.

By focusing on gaining health through these interconnected lifestyle pillars, weight management becomes a natural byproduct rather than an elusive goal.

What health-promoting habits have made the biggest difference in your life?

Share your experiences and join our community as we work together toward sustainable wellness approaches that actually work.

Go check out my website for tons of free resources on how to transition towards a healthier diet and lifestyle.

You can download my free plant-based recipes eBook and a ton of other free resources by visiting the Digital Downloads tab of my website at https://www.plantbaseddrjules.com/shop

Don't forget to check out my blog at https://www.plantbaseddrjules.com/blog

You can also watch my educational videos on YouTube at https://www.youtube.com/channel/UCMpkQRXb7G-StAotV0dmahQ

Check out my upcoming live events and free eCourse, where you'll learn more about how to create delicious plant-based recipes: https://www.plantbaseddrjules.com/

Go follow me on social media by visiting my Facebook page and Instagram accounts
https://www.facebook.com/plantbaseddrjules
https://www.instagram.com/plantbased_dr_jules/

Last but not least, the best way to show your support and to help me spread my message is to subscribe to my podcast and to leave a 5 star review on Apple and Spotify!
Thanks so much!

Peace, love, plants!
Dr. Jules

Start here if you’re craving clarity, not noise.

We open season three by tracing a winding path from a backyard ninja gym and World Ninja Championship qualifiers to a clinic led by six board-certified lifestyle medicine physicians, and a mission to make prevention the norm, not the exception.

The story moves from hospital lows with cholinergic angioedema to steady recovery through plant-forward eating, movement, sleep, and stress skills, showing exactly how small, consistent choices compound into real change.

We dig into what the science actually says about nutrition without fueling the diet wars. Mediterranean, DASH, MIND, and Portfolio share the same backbone: whole plant foods, fiber-rich meals, complex carbs, and a focus on unsaturated fats while cutting added sugars, excess sodium, refined grains, and ultra-processed foods.

Some patterns include small amounts of animal products, others none, but the throughline is undeniable, plants lead to better outcomes. We also talk about Blue Zones, modern dietary guidelines, and why “dose dependent” is the most important phrase in your health playbook.

Beyond nutrition, we map out the six pillars of lifestyle medicine and how to make them stick in real life.

Choose one behavior, start small, create quick wins, and design your environment so the healthy choice is the easy choice. Expect friction, treat setbacks as data, and let your values drive the plan. You’ll hear how our team built momentum, earning board certifications, mentoring colleagues, and shaping a residency curriculum, to scale prevention across our province.

The goal is simple: less extremism, more evidence, and changes you can live with for decades.

If you’re ready for practical steps, updated research, and a conversation that respects nuance, you’re in the right place. Hit follow, share this episode with someone starting a health reset, and leave a review telling us the one tiny habit you’ll build this week.

Go check out my website for tons of free resources on how to transition towards a healthier diet and lifestyle.

You can download my free plant-based recipes eBook and a ton of other free resources by visiting the Digital Downloads tab of my website at https://www.plantbaseddrjules.com/shop

Don't forget to check out my blog at https://www.plantbaseddrjules.com/blog

You can also watch my educational videos on YouTube at https://www.youtube.com/channel/UCMpkQRXb7G-StAotV0dmahQ

Check out my upcoming live events and free eCourse, where you'll learn more about how to create delicious plant-based recipes: https://www.plantbaseddrjules.com/

Go follow me on social media by visiting my Facebook page and Instagram accounts
https://www.facebook.com/plantbaseddrjules
https://www.instagram.com/plantbased_dr_jules/

Last but not least, the best way to show your support and to help me spread my message is to subscribe to my podcast and to leave a 5 star review on Apple and Spotify!
Thanks so much!

Peace, love, plants!
Dr. Jules