SLS Health Coaching

09/09/2025

Vegan runner Damian Hall has won this year’s Montane Lakeland 100, one of the hardest and most-celebrated ultra-distance events in the UK.

This year was Hall’s first time competing in the race, which takes in some of the most famous fells and valleys in the UK’s Lake District. Hall, an accomplished ultra runner, finished in 19 hours, 33 minutes, and 33 seconds, with an average pace of just over 11 minutes per mile. Hall is 49 years old and has been running since his mid-30s.

Read more on the PBN website - https://plantbasednews.org/culture/sport/vegan-ultra-runner-damian-hall-lakeland/

08/29/2025

"We carry the burden of other people’s unhealthy choices with no light at the end of the tunnel. Nearly 80 percent of what we see in primary care is directly tied to lifestyle" - Dr. Jules Cormier

If you are on our page, you likely already understand the message.

As of right now, and I admit my perspective may shift in the future, if my children told me they wanted to become doctors, I would likely advise against it.

I love my job. I love the challenge, the people, the collaboration with other professionals. I enjoy being part of a team united by a single purpose: helping patients thrive.

But working in a broken system wears you down.

I wait with my patients for a year just to get a non-urgent x-ray, while they suffer in pain. I wait months for a test, only to be told what I already suspected, that they have a suspicious renal mass.

If a patient presents with concerning symptoms that should warrant an echocardiogram, but does not check every prerequisite box, they wait. My clinical judgment and years of experience count for very little in expediting that test.

Meanwhile, wellness influencers, grifters, and holistic practitioners build careers by eroding trust in science and modern medicine, all while expanding their brands and businesses.

And here is the frustrating part. Decades of systematic reviews, randomized controlled trials, and prospective cohort studies, involving millions of patients, have shown the same results: saturated fat raises blood cholesterol, high blood cholesterol increases cardiovascular risk, fiber protects in a dose-dependent way and lowers the risk of nearly all chronic diseases. These conclusions are endorsed by hundreds of international medical associations, representing tens of thousands of board-certified experts and researchers. Yet we still see people online insisting that cholesterol does not matter, that saturated fat is harmless, and that fiber is dangerous.

But when the healthcare system fails people, who can blame patients for turning to those voices?

These influencers face no accountability for their claims. Physicians, on the other hand, carry full medical and legal responsibility for outcomes, while working in a system where patients often wait months for essential investigations, while their medical conditions deteriorate.

Healthcare today is harder, more stressful, and more demanding than ever.

And no, a pizza party will not fix that.

Just yesterday, one of my patients lashed out because he had waited months just to see me. I felt his frustration, because I share it too.

But there I was, working into the evening, venting to my wife about the stress while finishing charts and writing forms late at night and early in the morning.

Some days, I wonder why anyone would choose this life.

We carry the burden of other people’s unhealthy choices with no light at the end of the tunnel. Nearly 80 percent of what we see in primary care is directly tied to lifestyle.

And medicine is not just about office visits. It is about advocating for food security, access to affordable fruits and vegetables, nutrition education in schools, and community programs like gardens that give people real tools for healthier lives. All while influencers are preaching that vegetables are going to kill you.

Yet most calories consumed today still come from ultra-processed foods, red meat, and processed meat, while whole, healthy foods remain unsubsidized and more expensive than ever.

I spent the first decade of my career with my head down, working one patient at a time, trying to fight the chronic disease epidemic. But every three months, the same patients return, trapped in the same cycles.

That patient who lashed out, I felt for him. I wish I could have told him the truth: healthcare providers are already working far beyond human limits, trying to preserve a shred of work-life balance.

Tuesday night, my kids asked for a movie night. I said no because of unfinished paperwork. Every time I skip a soccer game outside, every time I am distracted during Monopoly, I ask myself why I am giving so much to a system, and to people, who often do not see or appreciate these sacrifices.

But then, one of you writes to tell me how my words inspired you to make small changes. And over time, those changes add up. Or one of my patients comes off diabetic medication because of improved dietary habits.

Those moments restore my faith that lifestyle medicine may be our best path out of this healthcare crisis.

Because here is the truth. Doctors are sometimes hesitant to order important tests or make referrals, not because they are not useful, but because they are not accessible.

We need to do better, as doctors, as patients, as policy makers and as members of this community that will all need that same failing healthcare system at some point.

Until then, the best we can do is everything in our power to not need that system.

And the best we have is lifestyle medicine.

Thank you for being here and for believing in this community.

If you’re here still reading this, then you’re part of the solution.

💚 Dr. Jules

08/27/2025

GUT HEALTH 101: IBS, GLUTEN, LEAKY GUT & FODMAPs

Ever feel like your stomach has a mind of its own?

Bloating, cramping, unpredictable bathroom runs, or maybe avoiding certain foods because they make you feel worse, not better?

That could be IBS (Irritable Bowel Syndrome).

It affects nearly 15% of North Americans, yet almost half never get a proper diagnosis.

And no, it is not “all in your head.”

IBS is a very real disorder shaped by the complex dance between your gut, your brain, and the trillions of microbes that call your intestines home.

What is IBS?

IBS is not one single problem, it is a cluster of symptoms that can look different from person to person:

• Abdominal pain and bloating
• Constipation, diarrhea, or both
• Food sensitivities and trigger foods

The big players in gut disruption include:

• Dysbiosis: imbalance between good and harmful bacteria
• Increased gut permeability (often nicknamed “leaky gut”)
• Visceral hypersensitivity: the nerves in your gut overreact to pain
• Brain-gut axis: stress and emotions directly influencing digestion

What makes IBS worse?

• Stress (hello, gut-brain link!)
• A highly processed or low-quality diet
• Antibiotic overuse
• Inactivity
• Too much fiber all at once (ironically, fiber is also part of the cure, but it needs to be reintroduced slowly)

The Role of FODMAPs

FODMAPs are certain carbs that do not break down well on their own. Instead, they ferment in your gut with the help of bacteria. If your gut bugs are out of balance, this can trigger bloating, gas, and cramps.

That is why the low-FODMAP diet can bring relief. But here is the catch: it is a temporary tool, not a forever solution.

The real healing comes from gradually reintroducing foods, finding your personal tolerance level, and ultimately building a more resilient microbiome.

Pro tip: do this under the guidance of a registered dietitian, not alone.

What about gluten?

Unless you have celiac disease or a diagnosed gluten sensitivity, you do not need to avoid gluten.

Many people who “feel better” on a gluten-free diet are actually cutting out high-FODMAP foods at the same time, which is what really helps.

Healing the Gut: Step by Step

1️⃣ Work with your doctor to rule out other serious causes.
2️⃣ Clean up your diet with professional guidance.
3️⃣ Try a short-term low-FODMAP approach if needed, only under dietitian supervision.
4️⃣ Reintroduce foods slowly to find your personal threshold.
5️⃣ Support the gut-brain axis with stress management: therapy, yoga, mindfulness, and regular movement.

And remember: rebuilding your microbiome takes 6–8 weeks of consistent, progressive fiber intake.

Probiotics can help, but only if you are also feeding them with plants. Real food is always more powerful than pills.

The Bottom Line

IBS is frustrating and sometimes discouraging, but it is also manageable.

With patience, the right guidance, and a focus on whole foods and stress management, your gut can heal and thrive.

🌱 Listen to your gut. Nourish it. Support it.

And do not hesitate to reach out to a registered dietitian, they are the unsung heroes of digestive health.

Your microbiome will thank you.

08/10/2025

!!

🚨 “I’ve Done My Research”

But Have You REALLY? 🤔🔬

In today’s world, misinformation spreads like wildfire, faster than the truth according to MIT researchers.

In fact, falsehoods travel SIX times faster than facts! 🔥💨

That’s why it’s so important to sharpen our BS detectors before hitting that share button.

As someone passionate about nutrition science, I see it all the time. I can spend 14 hours researching, writing, and citing peer-reviewed, high-quality studies, only for someone to dismiss it in 5 seconds with a Google search and a gut feeling. 💁‍♂️🔍

🔹 “But I’ve done my research!”

Here’s the thing: Google research and scientific research are NOT the same.

Anyone can find a study that supports their opinion, even smoking has “positive” studies funded by the to***co industry. 🏭💨

That’s why understanding study types, bias, and quality of evidence is crucial.

👨‍⚕️ Doctors aren’t even trained in nutrition. Big corporations control the message, shaping what we eat and believe.

Just a few generations ago, ultra-processed foods didn’t even exist, now they make up 50% of kids’ diets! 🍔🥤

💡 So here’s the “Scientific Proof Pyramid” (from weakest to strongest):

* I want you to picture this hierarchy of evidence in the same way as you would see evidence in a court of law. Weak forms of evidence could include rumours and eye-witnesses. Stronger levels of proof could include low resolution, black-and-white cameras. And the strongest levels of evidence would include high definition and full resolution colour cameras.

A meta-analysis would represent different levels of proof, all converging towards the same conclusion and represents the best level of proof.

So if a high definition camera shows that a certain person committed a crime in full resolution, then lower levels of proof, like eye witnesses saying they saw someone else, almost become obsolete.

Here they are:

🔻 Anecdotes & Expert Opinions – “It worked for me!” 🙃
🔻 Animal & Cell Studies – Helpful, but not human proof 🐁
🔻 Case Reports & Case-Control Studies – Interesting, but limited 🧐
🔻 Cohort Studies – Large groups, strong insights 📊
🔹 Randomized Controlled Trials – Gold standard for testing 🎯
🔹 Systematic Reviews & Meta-Analyses – The real truth seekers! 🔎📚

Science evolves, and that’s a GOOD thing!

If newer studies disprove old ones, we shouldn’t be mad, we should be grateful. 🙌

So before sharing that “groundbreaking new study”, ask:
✅ Who funded it?
✅ Is it peer-reviewed?
✅ Is it a strong type of study? How many people were enrolled? What was the study length and was it long enough to show the outcomes claimed in the conclusion?

I regularly get people sending me things to promote that are backed by wild claims.

Just recently, I was sent an email about a magic wand that you use to stir your water that supposedly creates hydrogen that’s better for hydration.

I literally burst out laughing when I saw the study links that they sent me.

I recently got sent another message to promote weight loss Gummies.

Again, no placebo control, no control group, no randomization of participants. Basically a very poorly controlled study.

Unfortunately, vulnerable and desperate people are the ones targeted by these hyperbolic claims.

🛑 Don’t let misinformation win.

Question everything, including yourself. Real research isn’t about confirming what you already believe, it’s about seeking the truth. 💙🌱

08/09/2025

You see food… I see chemistry that shapes your future. 🧠🩺

Most people look at a plate and think about taste, texture, or maybe calories.

But as a lifestyle medicine doctor, I see something very different.

When I see broccoli, I don’t just see a bitter green vegetable.

I see sulforaphane: a molecule that reduces inflammation, slows aging, activates your body’s own antioxidant defenses, and may even protect against cancer.

And here’s the wild part:

Chop it and wait a few minutes before cooking, and that molecule becomes even more powerful.

Why? Because the plant is trying to defend itself, and that “defense” ends up helping you.

When you chop broccoli and let it sit for a few minutes, enzymes will help produce sulphoraphane in order to defend itself against the trauma.

A little stress from broccoli creates resilience in your body. That’s called hormesis. 💪

Now let’s flip the plate.

When someone grabs a hot dog, most just think it tastes good.

But I see something else entirely:
• A Class 1 carcinogen, known to increase cancer risk
• Heterocyclic amines and AGEs, which speed up aging and increase heart disease risk
• A cocktail of compounds that drive inflammation, impair longevity pathways, and suppress cellular repair mechanisms

You might see comfort food.

I see a slow, silent contributor to chronic disease. ⚠️

And when you see a shiny red apple? 🍎

Maybe the perfect fall snack or Instagram moment.

But I see:
• Pectin feeding your gut microbiome and calming inflammation
• Quercetin lowering blood pressure and easing allergies
• Vitamin C supporting immunity and skin health
• Phloridzin in the peel, helping regulate blood sugar and possibly activating longevity genes 🔬

Here’s the truth I wish more people knew:

✅ Some foods heal
❌ Some foods harm

Every single bite sends a message to your body.

Food is not just fuel, it’s information.

That’s the lens I see through.

Not as a chef. Not as a foodie.

But as a doctor.

And I’ll never stop teaching people how to see what’s really on their plate.

I see food as medicine. 🥗💊

💚 Dr. Jules

08/08/2025

Yes to this, thank you Dr. Jules.

08/04/2025

🚫 Top Nutrition Myths That Need to Die in 2025

Let’s stop repeating outdated nonsense.

It’s time to retire these oversimplified, overhyped, and scientifically outdated nutrition beliefs.

Here’s what we need to leave behind once and for all:

1. “To lose weight, you must cut carbs (or fat… or just this one food).”

Weight loss is about sustainable patterns, not villainizing a single macronutrient. Carbs don’t cause weight gain. Calorie excess and ultra-processed eating patterns do.

Whole food carbs like oats, lentils, and fruit are packed with fiber and nutrients, and are linked to better weight management.

2. “You need 1 gram of protein per pound of body weight.”

Unless you’re a competitive bodybuilder or athlete in a cutting phase, this is unnecessary for most people.

Overemphasizing protein often leads people to ignore fiber, healthy fats, and antioxidants. You need enough protein, not maximum protein.

3. “Fiber isn’t important.”

This might be one of the most harmful myths of all. Fiber is critical for gut health, satiety, blood sugar control, cholesterol levels, and even mood. It’s not just roughage, it’s a lifeline.

Most people are getting half the fiber they need and it’s the nutrient most associated with chronic disease protection and risk reduction.

4. “Everyone should be on a low-fat diet.”

Fat isn’t the enemy. Whole food fats like nuts, seeds, avocado, and yes, even olive oil, are tied to heart health and longevity.

What we need to avoid are excessive calories, trans fats and ultra-processed added fats that make foods hyperpalatable and easy to overconsume, not healthy unsaturated ones.

5. “If a food causes bloating, you should avoid it.”

Not necessarily. Bloating can be part of a healthy gut adjusting to fiber, prebiotics, or even legumes.

It’s worth investigating before cutting out foods that promote gut health. Don’t confuse discomfort with danger.

6. “If your HDL cholesterol is high, it offsets high LDL.”

Nope.

Raising HDL doesn’t cancel out the risks of elevated LDL. We now know that lowering ApoB and LDL particle numbers is what reduces plaque formation and cardiovascular risk.

HDL is a marker, not a shield.

7. “Processed = bad.”

Let’s be clear: not all processed foods are created equal. What matters is whether the food improves health outcomes, not how many steps it took to make.

Olive oil is technically processed. So are tofu, whole grain bread, and protein powders, and they’re all associated with beneficial health outcomes.

8. “If you can’t pronounce it, don’t eat it.”

This is a literacy issue, not a toxicity one.

Ascorbic acid is vitamin C. Tricalcium phosphate helps increase calcium intake. Fortification saves lives.

Confusing complexity with danger is not evidence-based, it’s marketing.

🧠 Yes, I absolutely encourage people to lean toward shorter ingredient lists and minimally processed meals when possible.

But nuance matters. Context matters. Evidence matters.

We are in 2025. Nutrition science has evolved. It has added decades to our life expectancy. But our conversations around food still sound like they’re stuck in the 1980s.

Let’s stop simplifying complex topics into fear-based slogans and 10-second soundbites. Let’s start listening to experts who live in nuance, not in algorithms.

If you agree, share this. Because science deserves a seat at the table too.

💚 Dr. Jules

08/04/2025

Local expert!

🚫 Top Nutrition Myths That Need to Die in 2025

Let’s stop repeating outdated nonsense.

It’s time to retire these oversimplified, overhyped, and scientifically outdated nutrition beliefs.

Here’s what we need to leave behind once and for all:

1. “To lose weight, you must cut carbs (or fat… or just this one food).”

Weight loss is about sustainable patterns, not villainizing a single macronutrient. Carbs don’t cause weight gain. Calorie excess and ultra-processed eating patterns do.

Whole food carbs like oats, lentils, and fruit are packed with fiber and nutrients, and are linked to better weight management.

2. “You need 1 gram of protein per pound of body weight.”

Unless you’re a competitive bodybuilder or athlete in a cutting phase, this is unnecessary for most people.

Overemphasizing protein often leads people to ignore fiber, healthy fats, and antioxidants. You need enough protein, not maximum protein.

3. “Fiber isn’t important.”

This might be one of the most harmful myths of all. Fiber is critical for gut health, satiety, blood sugar control, cholesterol levels, and even mood. It’s not just roughage, it’s a lifeline.

Most people are getting half the fiber they need and it’s the nutrient most associated with chronic disease protection and risk reduction.

4. “Everyone should be on a low-fat diet.”

Fat isn’t the enemy. Whole food fats like nuts, seeds, avocado, and yes, even olive oil, are tied to heart health and longevity.

What we need to avoid are excessive calories, trans fats and ultra-processed added fats that make foods hyperpalatable and easy to overconsume, not healthy unsaturated ones.

5. “If a food causes bloating, you should avoid it.”

Not necessarily. Bloating can be part of a healthy gut adjusting to fiber, prebiotics, or even legumes.

It’s worth investigating before cutting out foods that promote gut health. Don’t confuse discomfort with danger.

6. “If your HDL cholesterol is high, it offsets high LDL.”

Nope.

Raising HDL doesn’t cancel out the risks of elevated LDL. We now know that lowering ApoB and LDL particle numbers is what reduces plaque formation and cardiovascular risk.

HDL is a marker, not a shield.

7. “Processed = bad.”

Let’s be clear: not all processed foods are created equal. What matters is whether the food improves health outcomes, not how many steps it took to make.

Olive oil is technically processed. So are tofu, whole grain bread, and protein powders, and they’re all associated with beneficial health outcomes.

8. “If you can’t pronounce it, don’t eat it.”

This is a literacy issue, not a toxicity one.

Ascorbic acid is vitamin C. Tricalcium phosphate helps increase calcium intake. Fortification saves lives.

Confusing complexity with danger is not evidence-based, it’s marketing.

🧠 Yes, I absolutely encourage people to lean toward shorter ingredient lists and minimally processed meals when possible.

But nuance matters. Context matters. Evidence matters.

We are in 2025. Nutrition science has evolved. It has added decades to our life expectancy. But our conversations around food still sound like they’re stuck in the 1980s.

Let’s stop simplifying complex topics into fear-based slogans and 10-second soundbites. Let’s start listening to experts who live in nuance, not in algorithms.

If you agree, share this. Because science deserves a seat at the table too.

💚 Dr. Jules

07/29/2025

The American Institute for Cancer Research guidelines tell us to “avoid processed meat” because “data do not show any level of intake that can confidently be shown not to be associated with risk.”

The International Agency for Research on Cancer (IARC) published its report in 2018 on processed meat and concluded that products including bacon, ham, hot dogs, lunch meat, and sausage are cancer-causing, classifying processed meat as a Group 1 carcinogen.

Critics questioned putting processed meat in the same carcinogenic classification as asbestos or to***co, but the classifications only relate to the strength of evidence that the agent causes cancer––not how much cancer it may cause. This does not mean that they are all equally dangerous.

So, how dangerous is processed meat? The relative risk of colore**al cancer is 18% for every 50 grams a day, which is about one hot dog, two breakfast links, or two slices of Canadian bacon or ham. A daily sandwich with one or two slices of baloney would increase colore**al cancer risk by 18%, and a half-pound pastrami on rye would bump it up more like 80%.

How does 18% increased cancer risk compare to other risky behaviors? Living with a smoker increases risk of lung cancer by 15%. So, breathing in secondhand smoke day in and day out increases lung cancer risk almost as much as eating a serving of processed meat day in and day out increases risk of colore**al cancer.

Colore**al cancer is the second leading cause of cancer death for men and women combined, after lung cancer. So, if you don’t smoke, colon and re**al cancer may be your greatest cancer nemesis. We can drop our risk of getting it by about a fifth with a single dietary tweak: Cut a serving of processed meat out of our daily diet.
Not just colon and re**al cancers either. If you look at the science since the IARC decision was published, processed meat may also increase the risk of prostate cancer, breast cancer, and pancreatic cancer.

Watch the video “How Much Cancer Does Processed Meat Cause?” at https://bit.ly/3MbdgAG
Cancer guidelines: https://see.nf/3ZtyVd1
PMID: 29949327, 27780763, 31198660, 28450127, 20669524

07/29/2025

10 years and more education is still needed!

The American Institute for Cancer Research guidelines tell us to “avoid processed meat” because “data do not show any level of intake that can confidently be shown not to be associated with risk.”

The International Agency for Research on Cancer (IARC) published its report in 2018 on processed meat and concluded that products including bacon, ham, hot dogs, lunch meat, and sausage are cancer-causing, classifying processed meat as a Group 1 carcinogen.

Critics questioned putting processed meat in the same carcinogenic classification as asbestos or to***co, but the classifications only relate to the strength of evidence that the agent causes cancer––not how much cancer it may cause. This does not mean that they are all equally dangerous.

So, how dangerous is processed meat? The relative risk of colore**al cancer is 18% for every 50 grams a day, which is about one hot dog, two breakfast links, or two slices of Canadian bacon or ham. A daily sandwich with one or two slices of baloney would increase colore**al cancer risk by 18%, and a half-pound pastrami on rye would bump it up more like 80%.

How does 18% increased cancer risk compare to other risky behaviors? Living with a smoker increases risk of lung cancer by 15%. So, breathing in secondhand smoke day in and day out increases lung cancer risk almost as much as eating a serving of processed meat day in and day out increases risk of colore**al cancer.

Colore**al cancer is the second leading cause of cancer death for men and women combined, after lung cancer. So, if you don’t smoke, colon and re**al cancer may be your greatest cancer nemesis. We can drop our risk of getting it by about a fifth with a single dietary tweak: Cut a serving of processed meat out of our daily diet.
Not just colon and re**al cancers either. If you look at the science since the IARC decision was published, processed meat may also increase the risk of prostate cancer, breast cancer, and pancreatic cancer.

Watch the video “How Much Cancer Does Processed Meat Cause?” at https://bit.ly/3MbdgAG
Cancer guidelines: https://see.nf/3ZtyVd1
PMID: 29949327, 27780763, 31198660, 28450127, 20669524

07/16/2025

Today, July 16, is considered by some as "Hot Dog Day". Before you take a bite of a hot dog, or give one to someone else, please consider that 10 years ago, the World Health Organization declared that processed meats are a Group 1 carcinogen. In other words, hot dogs ... cause ... cancer.

https://www.who.int/news-room/questions-and-answers/item/cancer-carcinogenicity-of-the-consumption-of-red-meat-and-processed-meat

But that's just animal meat hot dogs. Plant-based versions do not cause cancer.

If giving up meat hot dogs seems crazy, remember that people used to smoke in hospitals.

When we know better, we do better.

Processed meat refers to meat that has been transformed through salting, curing, fermentation, smoking, or other processes to enhance flavour or improve preservation. Most processed meats contain pork or beef, but processed meats may also contain other red meats, poultry, offal, or meat by-products....