05/01/2025
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Top 10 Things I Want My Patients to Know
(from me: your doc, athlete, lifestyle medicine advocate, and skin surgery specialist)
1. You don’t stop moving because you grow old — you grow old because you stop moving.
Movement is medicine! Exercise is one of the most powerful tools we have to reduce the risk of chronic disease. The fitter and stronger you are, the lower your risk — period.
Keep moving, keep living.
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2. Your diet doesn’t have to be perfect — it just has to be sustainable.
Forget short-term diets. Focus on building long-term patterns with more whole and minimally processed foods: fruits, veggies, whole grains, legumes (like beans, lentils, and chickpeas), nuts, and seeds. A great place to start? The Canada Food Guide plate.
Progress over perfection.
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3. Wear sunscreen.
I see the consequences of sun damage in my skin surgery clinic every single day — wrinkles, sunspots, premature aging, and skin cancer. Protect your skin like you’d protect your heart.
SPF is your BFF.
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4. Stop rinsing wounds with rubbing alcohol or peroxide.
They damage healthy cells and delay healing. Instead, gently wash with mild soap and water, apply a barrier like petroleum jelly, and keep the wound covered to prevent scabbing and optimize healing.
Treat wounds gently — your future skin will thank you.
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5. Stay up to date with your screenings.
Many chronic diseases can be caught early and even reversed. Screen regularly for things like blood sugar, cholesterol, nutrient deficiencies — and don’t skip cancer screenings like Pap smears, mammograms, colonoscopies, and skin checks.
Early detection = better protection.
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6. Even with all the knowledge, sustainable change starts with mindset.
You have to find your why. What fuels you? What gives you purpose? Are you doing this for your kids, your future self, your freedom to travel, or your ability to live pain-free?
Without a why, habits won’t stick.
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7. There’s strength in community.
Your healthspan and lifespan are closely tied to the quality of your relationships. Call a friend. Hug your partner. Compliment a stranger.
Connection is medicine too.
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8. Live a purpose-driven life.
Give back, volunteer, share your talents.
Contribution is powerful — not just for others, but for your own well-being.
We rise by lifting others.
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9. Sleep is non-negotiable.
Getting fewer than 6 hours of sleep per night can disrupt hormones, increase inflammation, lower immunity, and increase the risk of chronic disease. Sleep deprivation is so harmful that night shift work is classified as a carcinogen by the WHO.
Sleep is your superpower.
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10. It’s not about hacks — it’s about habits.
The real predictors of long, healthy life? Strong social ties. Avoiding toxins. Managing stress. Prioritizing sleep. Moving your body (cardio, strength, mobility, balance). Eating mostly whole, plant-based foods.
Not sexy, just science.
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Stop stepping over dollars to pick up pennies.
Invest in the basics. That’s where the real magic happens.
Dr. Jules
Plantbaseddrjules.Com
