thechefdoc

01/16/2026

OC friends — you’re invited. 🎟️🔥

If you’ve ever wondered how people actually live to 100 (without bio-hacking)… this is for you.

I’m hosting my first public, live cooking class: Cook / Eat to 100 — inspired by the world’s Blue Zones, where longevity isn’t extreme… it’s everyday life.

Early Bird is live + spots are limited. ⏳

🎟️ Tickets to purchase are in my bio — grab your seat now. ✅

P.S. Can’t make it to OC in person? There’s a virtual option so you can still cook along from home. 💻🍽️

01/15/2026

🍅 Perfectly imperfect food can be a win for your health… and your wallet!

Next time you visit a farmer’s market, consider going for “seconds” — produce that’s a little bruised, imperfect, or close to its peak.

Why it matters:
💰 Save money while supporting local farmers
🌱 Reduce food waste that would otherwise end up in the trash
😋 Enjoy fruits and veggies that taste just as delicious as the “perfect” ones

Many fruits and vegetables get thrown away simply for looking less than perfect — but they’re still full of nutrients and flavor! A small shift in how we shop can make a big impact for both your health and the planet.

💬 Tip: Negotiate or ask your local farmer, they often love helping reduce waste.

Follow for more practical tips to eat well, save money, and reduce waste 🌱💚

01/15/2026

The healthcare world is changing — and this conversation captures exactly what health professionals need to hear right now. ❤️‍🩹🌱

From burnout to purpose… from systems to humanity… this episode is full of honest insights and reminders we all need.

Featuring insights from:
Esther Gerenstein
Kiran Thaker, PA-C
Dr. Koushik Reddy
Krystyna R. Morgan
Ed Stein, PharmD, MPH, DipACLM
Jane Stein, PharmD
Toby West
Dr. Daniel Witkowski
Pamela Witkowski
Neil Nayan Shah, MD
Richa Mittal, MD, DBLM, DABOM

This one touched me deeply — and I hope it speaks to you too.

🔗 Watch here: https://www.youtube.com/watch?v=pgN2zVcoc-E

If you’re a health professional… this message is for you. 💬💚In this video, I asked leaders across Lifestyle Medicine one meaningful question: “What’s your ...

01/14/2026

Sometimes the wave knocks you off your surfboard.

You didn’t fail , you just met resistance.

What matters in 2026 isn’t avoiding the fall.

It’s choosing, again and again, to climb back on with more clarity, strength, and purpose.

This year isn’t about surviving the waves.

It’s about learning how to ride them with intention in your health, your habits, and your life.

If you want rebuild yourself from the inside out, one grounded choice at a time, read my book 📖 “Thrive Medicine” https://tinyurl.com/bducb34h

01/13/2026

Modern farming prioritizes yield and efficiency but often at the cost of soil health.

When soil loses its nutrients, the plants grown in it contain less of them too. Healthy soil is alive. It’s rich in minerals, microbes, and diversity and that’s what produces truly nourishing food.

Growing even a small portion of your own food helps restore this connection. Whether it’s herbs, greens, or vegetables, home-grown food is often grown in healthier soil and harvested at peak ripeness when nutrient levels are highest.

This is one simple, practical step toward better health, resilience, and long-term nourishment.

If Thrive Bites Podcast has inspired you in any way, I’d love for you to stay connected for what’s coming next, including my new collaborative cookbook, Empowered Kitchen.

➡️ Follow my YouTube channel for upcoming projects, videos, and future conversations.

Here’s to closing this chapter with gratitude — and stepping into the next with purpose. 💛

01/13/2026

The longest-living people on Earth aren’t doing anything extreme.
They’re just doing the right things, consistently over and over again.
They thrive because of simple, step by step habits, especially around food.

And that’s exactly why I’m inviting my Orange County community to my first public, live cooking class:

🍲 Cook / Eat to 100 — a Blue Zones-inspired, hands-on experience:
➡️ Cook and taste meals that support long-term health
➡️ Learn simple, actionable habits you can use every day
➡️ Explore food as medicine in a realistic, sustainable way
➡️ Connect with others in a small, engaging setting

📍 Costa Mesa, Orange County
🗓 Saturday, Jan 31 | 10 AM – 1 PM PST
🎟 Early Bird: $80 (Jan 9–15)

💛 If you want to feel empowered in the kitchen, or learn by doing instead of just reading, I’d love to cook with you.”

✨ 𝘙𝘦𝘮𝘦𝘮𝘣𝘦𝘳, 𝘵𝘩𝘦𝘳𝘦’𝘴 𝘢 𝘳𝘦𝘢𝘴𝘰𝘯 𝘧𝘰𝘳 𝘵𝘩𝘦 “𝐰𝐞” 𝘪𝘯 𝐰𝐞𝐥𝐥𝐧𝐞𝐬𝐬—𝘪𝘵’𝘴 𝘢𝘣𝘰𝘶𝘵 𝘥𝘰𝘪𝘯𝘨 𝘵𝘩𝘪𝘴 𝘵𝘰𝘨𝘦𝘵𝘩𝘦𝘳. ✨

Register now via the link in bio (spots are limited)

Start living like a Blue Zone, no passport required.

01/12/2026

🎗️ Cervical Awareness Month is a reminder to listen to your body and take charge of your health.

Here are 5 simple ways to protect yourself:
🩺 Schedule regular cervical screenings (Pap smears & HPV tests)
💬 Pay attention to unusual changes and don’t ignore symptoms
🌱 Maintain a healthy lifestyle; balanced diet & regular exercise
💉 Stay up to date with HPV vaccinations
👩‍⚕️ Talk to your healthcare provider if anything feels off

Early detection saves lives. Awareness is your first step. 💛

ake the time to check in with your body, prioritize your well-being, and encourage the women in your life to do the same.

📩 Share this with the women you care about, and remind them that taking care of themselves is not optional — it’s essential.

01/09/2026

✨ 𝐏𝐮𝐛𝐥𝐢𝐜 𝐂𝐨𝐨𝐤𝐢𝐧𝐠 𝐂𝐥𝐚𝐬𝐬𝐞𝐬, 𝐄𝐚𝐫𝐥𝐲 𝐁𝐢𝐫𝐝 𝐈𝐬 𝐍𝐨𝐰 𝐎𝐩𝐞𝐧𝐞𝐝! ✨

Have you ever wondered how people actually live to 100? That question is why I’m hosting my first public, LIVE cooking class and if you’re in Orange County, this is for you.

𝐂𝐨𝐨𝐤 / 𝐄𝐚𝐭 𝐭𝐨 𝟏𝟎𝟎
Inspired by the world’s Blue Zones, where longevity is built into everyday life through food, community, and simple habits.

➡️ We’ll cook together
➡️ Learn practical, food-as-medicine skills
➡️ Explore a more grounded, sustainable approach to long-term health

📍 Costa Mesa, CA
🗓 Jan 31 | 10 AM–1 PM
🎟 Early Bird: $80 (Jan 9–15 only)
🔗 https://luma.com/ypctd4x0

🌱 All proceeds go toward the production and publication of the cookbook “Empowered Kitchen,” as well as supporting nonprofits dedicated to reforestation and plastic cleanup.

If this feels interesting to you or you know someone who might be curious, let’s cook together! 💛

01/08/2026

Health in 2026 isn’t about doing more 🚫—it’s about doing what actually works ✅

I was honored to contribute to the U.S. News & World Report Health Trends Survey for 2026 📰, and one thing stood out clearly: experts are more aligned than ever on what truly moves the needle for health 📊✨

Here are the top three health trends experts say will matter most in 2026 👇

1️⃣ Expanded use of GLP-1 medications (52%) 💉
Medications like Ozempic, Wegovy, and Mounjaro—originally used for diabetes and weight management—are now part of a broader conversation around chronic disease care 🧠🫀

2️⃣ AI + wearable technology 🤖⌚
Think real-time insights into metabolism 🔥, sleep 😴, stress 😌, and activity 🚶‍♀️—paired with more personalized, actionable health recommendations.

3️⃣ Food as Medicine 🥦🍓 (my favorite 💚)
This isn’t about dieting 🚫. It’s about using whole, nutrient-dense foods as a foundation for preventing and managing chronic disease 🌱. It’s personalized, practical, and meets people where they are 🤝

I’ve linked the full article below—definitely worth a read 👀👇
🔗 https://tinyurl.com/2026nutritiontrends

01/06/2026

For 2026—wherever you are in your health and wellness journey, remember this 🤍

Taking care of yourself is not selfish.
Progress matters more than perfection.
One step at a time is still moving forward.

And don’t forget—there’s a “we” in wellness.
Healing isn’t just about willpower or discipline.
It’s about support, accountability, and doing this together.

Tell me below 👇

What are your top goals for 2026?

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01/05/2026

What we eat isn’t just calories — it’s daily choices that send signals to our cells about how to age.

When most of what’s on your plate comes from plants; colorful vegetables, whole grains, beans, fruits, nuts, and seeds, research shows meaningful long-term benefits, including:

• Lower risk of heart disease ❤️
• Improved blood sugar control and reduced risk of type 2 diabetes 🩸
• Reduced risk of certain cancers 🎗️
• Better weight regulation and heart health markers — even into older age 💪🏽

These benefits are strongest when plant foods are whole and minimally processed, not refined, sugary, or ultra-processed versions.

So instead of thinking “diet,” think daily nourishment for long-term vitality ✨

Because what you eat today doesn’t just affect your energy or mood — it shapes how your body ages and how fully you’re able to show up for the people you love, now and years from now. 💚

📌 Save this for a reminder that food is information
👯 Share this with someone who cares about healthy aging

01/02/2026

“Doc, how do I start eating healthier or living healthier?”

My answer is often simpler than they expect. I think about running.

When you’re tired, overwhelmed, or questioning why you even started, you don’t focus on the whole race. You focus on the basics: left foot, right foot.

Health works the same way.

The first step doesn’t have to be perfect or dramatic. It might mean stepping back into the kitchen instead of ordering out. It might mean shopping the perimeter of the grocery store instead of the middle aisles. It could be scheduling that long-overdue physical or finally reaching out to a health coach.

What matters most is taking that first step and then repeating it.

Over time, those small, consistent actions compound, just like investing. The payoff isn’t overnight, but the dividends show up in your energy, your labs, your confidence, and your quality of life.

As we move into a new year, don’t chase extremes.

And as a bonus tip: don’t do it alone. Accountability and support make the journey sustainable.

As you enter this year, what’s one first step you’re willing to take for your health? Share it below.