The Expat MD

The Expat MD Health optimisation and Longevity Medicine Consultant

11/02/2026

Medicine 101 - testing someone's blood pressure. No one can really monetize it, so it's not talked about a lot.

I cannot underestimate it's importance. Strokes, heart attacks, kidney failure & vascular dementia are where it leads to.

The most important thing is checking yourself. Most people have ZERO symptoms.

What you do over months and years matters so much more than doing something perfectly for 12 weeks.Decades are what matt...
11/02/2026

What you do over months and years matters so much more than doing something perfectly for 12 weeks.

Decades are what matters. Start small. Keep going. And if you stop, don't beat yourself up. That's life.

Be kind to yourself. No one is Instagram perfect. It's a mirage.

04/02/2026

Millions of followers. Patients come in clutching his book "Outlive". "Have you read this?". I smile. It's like asking a priest if they've read the Bible.

A bringer of so much knowledge to so many of us but behind the "success", a deeply unethical person.

Being a doctor brings responsibility. This physician failed by omission.

No excuses.

Being in the Epstein emails over 1000 times and even planning a trip to the island. Vulgar comments about female anatomy. Being jealous of the "outrageous" lifestyle. Ignoring photos of a new "shipment" -i.e. a woman.

Sadly his follower count hasn't even budged. What kind of world do we live in?

Northern hemisphere people - we've made it through!Spending time outdoors has so many health benefits and the more light...
01/02/2026

Northern hemisphere people - we've made it through!

Spending time outdoors has so many health benefits and the more light we have, the easier it is to do.

I'm going to be pottering in my garden today and preparing for the spring. I hope you get to go outside today too!





28/01/2026

Longevity isn't just about your metrics.

Finding old things that you loved doing when you were younger is definitely beneficial for your mind, body & soul.

If you stopped doing something that you used to love, because life got in the way - try to do it again. Make it happen.

Reading, painting, gardening, cycling, dancing, football. Whatever! It doesn't have to be expensive.

Somewhere along the way, we stopped playing. Rediscovering what gives our life enjoyment is much better than all the longevity tests in the world.

Life is so much more than work, kids, bills and doctor's appointments!

❤️

Hail the Kaloba: my favorite prescription for the winter!!! It has saved my ski holiday and stopped my daughter for get...
26/01/2026

Hail the Kaloba: my favorite prescription for the winter!!! It has saved my ski holiday and stopped my daughter for getting sicker!

For those pesky viral coughs.
Forgotten after antibiotics were discovered, but used in Switzerland and South America for coughs .

It works!!! Immunomodulatory effects on the immune system....natural killer cells and macrophages upregulated.

Just amazed it wasn't on my radar until 3 years ago.

VitD3/K2 and omega 3 - non negotiable for my family. We are all deficient, and 95% of my patients are too. Also vital to keep you well.

Is it just the UK docs that don't know about Kaloba??? Who has had it before?




26/01/2026

Kaloba - my favorite prescription for viral coughs.

It comes from a plant and modulates the immune system to activate macrophages and natural killer cells.

It was used for TB patients before antibiotics were invented and was then forgotten. Doctors in Switzerland and South America prescribe it a lot.

3 years ago this was news to me but as a mum and a GP, a total game changer for those pesky winter coughs or for COVID.

VitD3/K2 and omega 3 also non-negotiable for kids and adults alike.

Did you guys ever have these as kids? Are you taking vitD3/k2 and omega 3 regularly? I bet you're deficient!

Stay well people! There's still a bit of winter ahead!

25/01/2026

Some of the Swiss kids start their "Sports" holiday this weekend for 2 weeks!

Although snow sports are increasingly expensive here, families make sacrifices to prioritise it. Many are lucky enough to have family who have accommodation for free or reduced price.

"Sport Ferien" is inspirational. Teaching your kids that sport is so important it needs it's own school holiday is amazing!

If you get them young doing sport, they'll be doing it into old age - as I see every single day at work.

Inspirational and Aspirational.

22/01/2026

Sauna benefits go way beyond relaxation 🔥

• decreased blood pressure
• improved mood
• increased production of heat shock proteins
• stimulation of autophagy

Regular sauna use has been linked to powerful long-term health benefits too.
A large Finnish prospective study following men for over 20 years found that frequent sauna bathing was associated with a significantly reduced risk of cardiovascular disease and all-cause mortality — with the greatest benefit seen at 4–7 sessions per week.

The sauna really is a wonderful place if you can access it regularly — especially during this dark, cold winter ❄️

My sauna reflections are in a new substack. See the link in my bio. Germanic style saunas are quite the experience.

I ❤️ Aufguss!

📚 Laukkanen et al., JAMA Internal Medicine, 2015

Changing your habits one step at a time are the longevity secret. We all know WHAT to do. Most of us don't know HOW to c...
15/01/2026

Changing your habits one step at a time are the longevity secret.

We all know WHAT to do. Most of us don't know HOW to change.

Habit stacking is based on behavioural science and really, really helps!

Try it for yourself.

14/01/2026

Myokines..... Google it. You'll be amazed what 500 of these in your blood stream will do.

I'm (imperfectly) practicing what I preach. Something is always better than nothing.

Strength training is no longer negotiable because I know the power of it.

So much interesting data on dementia prevention too - a huge bonus of getting stronger.

Your muscles are like little pharmacies and are AMAZING!

Progress not perfection!

12/01/2026

Our minds are the last frontier.... Developing a true sense of self is part of that.

We're MORE than what we do. Much more. Let's all remember that and discover who we really are.

Doctors - especially you!!!!

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