In Malaysia, I ate like a poet unchained.

Noodles in the morning.

Spiced broth at noon.

Chicken glazed with soy and garlic by nightfall.

I sat on plastic stools under humming fans.

I picked up late-night snacks from carts where the only menu was memory and steam.

I ate more than usual.

I felt full every day.

But when I returned home, the scale surprised me.

Two pounds lighter.

My steps had not changed.

My sleep was the same.

I tracked nothing.

I restricted nothing.

Yet somehow, my body felt clearer, lighter, and calmer.

That was the moment I understood.

The issue was not how much I had been eating.

It was what I had been eating.

Here’s the bar of my Penang hotel:

The Research Now Makes It Obvious

A major review published in Nature Reviews Endocrinology confirmed what I had already suspected.

Ultra-processed foods, often called UPFs, are not just harmless conveniences.

They actively promote overeating, disrupt metabolism, and increase the risk of obesity and chronic disease.

Researchers reviewed decades of data.

Their conclusions were clear:

• UPFs override your sense of fullness
• They damage the gut microbiome
• They interfere with hormones like insulin and leptin
• They promote chronic inflammation
• They increase the risk of early death

These are not neutral calories.

They are chemical provocations.

→ Want to know which “health facts” are wrong?

Download my free guide: Debunked: 7 Health “Facts” That Are Quietly Hurting You

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From Preservation to Manipulation

A century ago, food processing helped prevent disease.

Preservatives and fortification solved real problems like spoilage and vitamin deficiencies.

But today’s ultra-processed foods are something else entirely.

They are stripped of fiber and water.

They are saturated with sugar and salt.

They are softened or crisped for speed.

They require little chewing and deliver maximum pleasure in minimal time.

These are not foods made to nourish.

They are products made to disappear.

What I Noticed in Malaysia

In Penang and Singapore, I kept waiting for the usual signs.

Cravings.

Energy crashes.

That pull toward sugar at night.

None of them came.

Instead, I ate whole and real foods.

Greens stir-fried in oil.

Fish with bones intact.

Rice, fruit, spice, and broth.

Even the desserts had substance.

Even the snacks had structure.

And every bite required chewing.

What Ultra-Processed Foods Really Do

The review and related studies show that UPFs:

• Speed up how fast we eat
• Bypass satiety signals
• Starve the beneficial bacteria in the gut
• Trigger a hormonal imbalance
• Promote low-grade inflammation
• Crowd out nutrient-rich foods

One U.S. study linked high UPF intake to more than 120,000 preventable deaths each year.

Another found strong associations with cardiovascular disease, type 2 diabetes, and cognitive decline.

This finding is not just about gaining weight.

It is about how these foods affect nearly every system in the body.

Labels Lie. Chemistry Tells the Truth.

UPFs often pretend to be healthy.

They say low-fat, gluten-free, plant-based, or high-protein.

But flip the package and the label tells a different story.

You’ll find artificial flavors, gums, starches, stabilizers, and sweeteners you can’t pronounce.

You’ll find them in:

• Protein bars
• Ready-to-drink shakes
• Flavored yogurts
• Cereal with cartoon characters
• Shelf-stable snacks that never spoil

These foods don’t just deliver calories.

They confuse your hunger.

They dull your instincts.

They keep you coming back.

What I Now Tell My Patients

Instead of strict food rules, I offer simple replacements.

• Eat foods with fewer than five ingredients
• Choose oats over cereal
• Choose fruit over a bar
• Choose nuts over crackers
• Cook when you can, even if it’s just olive oil, garlic, and greens

Real food asks you to chew.

It slows you down.

It satisfies you in a way engineered foods cannot.

You don’t need to be perfect.

You only need to shift direction.

Letting Go Is Hard for a Reason

Manufacturers design ultra-processed foods to be addictive.

They melt in your mouth.

They hit the same reward centers as nicotine.

They are easy to chew and hard to resist.

They make you eat faster and feel less full.

This is not a failure of willpower.

This is a feature of the product.

Start small:

• Replace soda with sparkling water and lime
• Prep one simple meal a week
• Add a vegetable to each dinner
• Keep one snack unprocessed

The smallest shift creates momentum.

And momentum is what makes change last.

Final Thoughts: Hunger Is a Signal

In Malaysia, I stopped thinking about food.

I didn’t count macros.

I didn’t obsess over protein.

I ate when I was hungry and stopped when I was full.

Because the food I was eating allowed me to stop.

When I walked through the airport food court back home, everything looked different.

It wasn’t the smell that hit me.

It was the stillness.

The silence.

The lifelessness of boxes filled with shelf-stable meals and snack bars designed by chemists, not chefs.

And I realized something.

Hunger is not always a request for food.

Sometimes, it is a call for something real.

→ Want my full circadian reset, daily checklists, and Micro-Habits plan? Get the Micro-Habits bundle today.

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Want more science-backed habits like these? → Follow me for new guides every Tuesday, or explore this reader favorite on building daily resilience.

Author bio: I am a radiation oncologist who writes daily about longevity, cancer prevention, and the small habits that change health trajectories. I’m a physician and writer who helps people understand how everyday habits shape long-term health. I believe food should fuel, not fool, the body.

The post The Silent Additive: What Singapore Street Food Taught Me About Ultra-Processed America appeared first on Medika Life.

Higher scores for diet quality and greater consumption of shortfall nutrients, especially nutrients of public health concern, are associated with dietary patterns that are rich in canned and dry beans. Improved weight-related outcomes are also linked to bean dietary patterns. In essence, dietary recommendations for the United States should consider the nutritional and health advantages of encouraging more people to eat canned and dry beans.

But plant-based diets have some benefits that may surprise many. Reduced mortality from prostate cancer and improved ecological sustainability are only two of the several advantages of plant-based diets.

According to a recent study conducted by academics, beans and peas are the most cost-effective and environmentally friendly alternatives to meat and milk. Given the current emphasis on environmental and climate change, we must consider alternatives to our current meat-based diet and assess their value.

The study published in the PRNAS found that soybeans, peas, and beans, as well as other legumes, performed better than processed foods like veggie burgers and plant milks.

Even after considering possible savings and investments, lab-grown meat was the most ineffective substitute due to its expensive price tag and the absence of health advantages.

What’s This About “Pulses?”

Pulses have become less common in people’s everyday diets and the prevalence of chronic diseases has increased during the last century, both of which have altered people’s eating patterns. Whole grain and legume consumption is associated with improved cardiovascular, metabolic, and cognitive health as well as longer life expectancy, according to both a priori and a posteriori dietary patterns. Contrarily, cardiovascular disease and premature death have been linked to diets heavy in sugar, processed foods, and red meat.

Some examples of pulses are peas, beans, and lentils. As an illustration, while pea pods are legumes, the peas within them are the pulse. While most of us eat legumes for their seeds or pulses, the whole plant is used in agriculture for cover crops, cattle feed, and fertilizers. Pulses include beans of many varieties, including kidney, black, pinto, navy, chickpeas, and many more. (This information was sourced from: https://nutritionsource.hsph.harvard.edu/legumes-pulses/). But pulses aren’t the only thing to consider. For example, beans are “resistant starches” and that is the importance they bring to our diet.

Everyday foods often contain starch, a type of carbohydrate. After cellulose, it is the chemical component found in plants in the highest abundance. In its chemical form, starch consists of two molecules of monosaccharide. Starch falls into one of three types according to its physical and physiological characteristics: quickly digestible, slowly digested, or resistant starch. It was also discovered that resistant starch remained undigested. Research has shown that the gut microbial communities make use of these undigested carbohydrates. Here is where all the magic starts.

Resistant starch does not produce an increase in blood sugar levels since it is not broken down in the small intestine. Beneficial bacteria proliferate while harmful bacteria deplete as a result of fermentation in the large intestine, leading to an improvement in gut health. Glycemic management (especially important for diabetic patients) can be enhanced by promoting healthy gut bacteria. A reduction in cholesterol levels and the danger of colon cancer are among the other advantages of resistant starch. It also helps with constipation and both treats and prevents it. Because of its long fermentation process, resistant starch produces less gas than other fiber types.

Our best sources of resistant starch foods include:

• Plantains and green bananas (as a banana ripens, the starch changes to regular starch)
• Beans, peas, and lentils (white beans and lentils are the highest in resistant starch)
• Whole grains, including oats and barley
• Cooked and cooled rice. Why “cooled” rice? Because it increases the resistant starch content.

So, beans aren’t the only food with resistant starch qualities, but they are the easiest to obtain and least expensive when prepared in dried form. Canned beans may seem fine for quick meals, and that’s true, but they also may contain high levels of salt, which is unsuitable for anyone’s diet.

Concerned about your health and that of the plant? Reconsider a plant-based diet and beans as a staple in your meals.

The post Beans Are Now the Super Food That We All Need, So Get Ready for a New Diet appeared first on Medika Life.

It’s a brilliant question — practical, personal, and rooted in lived experience.

We’ve all been there: eating blueberries, sipping matcha, nibbling dark chocolate, hoping it’ll offset the chaos of our lives.

We’re told that foods like blueberries are miracle cures — that if we just eat clean enough, we can outrun stress.

But here’s what I’ve seen in practice:

You can’t eat your way out of chaos.

→ Why Everyone’s Brain Feels Broken Right Now — And What I Tell My Patients

Still, food matters. Deeply.

Let’s unpack what antioxidant-rich foods can do for a burned-out brain — and where their power ends.

(P.S. That “Let food be thy medicine” quote? Not really Hippocrates.)

What Are High-ORAC Foods, Anyway?

ORAC, short for Oxygen Radical Absorbance Capacity measures how well a food can neutralize free radicals (unstable molecules that damage cells, accelerate aging, and promote inflammation).

Some of the highest-ORAC foods include:

These are some of the most evidence-based foods that fight burnout by countering oxidative stress and inflammation.

Consuming these foods regularly can make your body more efficient at extinguishing the “metabolic fires” triggered by stress, poor sleep, and inflammation.

So yes, these foods help.

But they’re not enough.

Stress, Sleep, and the Limits of Diet

Take a real-world example:

A 49-year-old entrepreneur came to me burned out.

She exercised.

Ate mostly plants. Drank matcha. Took magnesium.

Still exhausted. Irritable. Foggy.

Why?

She was sleeping five hours a night, answering emails at midnight, skipping meals, and never pausing.

Her nervous system was locked in a state of fight-or-flight.

And even the most antioxidant-rich foods won’t restore the parasympathetic state we need to digest, repair, and think clearly.

Nutrition supports healing, but it doesn’t initiate it when the system is overloaded.

Curious how patients actually recover from burnout? My ebook, What Dying Patients Taught Me About Living, shares what I’ve seen firsthand.
👉 [Get your copy here]

What Antioxidants Can Do

So what can antioxidants do?

A nutrient-dense, antioxidant-rich diet can help:

• Lower CRP (a marker of inflammation)
• Improve cognition under stress.
• Stabilize mood via the gut-brain axis.
• Protect mitochondria from oxidative stress.
• Support neurogenesis (yes, new brain cell growth)

These are some of the most powerful antioxidant benefits for the brain — and they’re magnified when paired with rest and rhythm.

One 2023 study found that a Mediterranean-style, antioxidant-rich diet was linked to a lower risk of depression.

Related: 10 Tiny Habits That Quiet Your Mind — Without Meditating

Another study showed that people who consumed more polyphenol-rich foods had better memory scores, regardless of their sleep quality.

The takeaway? Antioxidants can buffer the damage. But they can’t reset the machine.

What They Can’t Do

Let me be direct:

No number of blueberries can fix:

• Poor sleep hygiene
• Work addiction
• Emotional suppression
• Constant digital overload

Clean eating can quietly backfire — especially when it becomes a way to control life instead of nourish it.

Food is a foundation, not a fix.

What Actually Works (In Real Life)

Here’s what I tell patients when they’re doing all the “right” things — but still feel off:

1. Anchor meals to rhythm, not mood

Eat at consistent times daily. This stabilizes your gut clock and supports digestion.

2. Start the day with color

Aim for 3+ natural colors before noon: blueberries, spinach, turmeric, red pepper.

3. Pair food with ritual

Eat away from screens. Use real dishes. Go outside if you can. This activates your parasympathetic system.

4. Don’t supplement stress away

Magnesium, ashwagandha, resveratrol — all useful. But only after the basics are covered: sleep, movement, light, and breath.

5. Get morning light every day

Even 10 minutes of sunlight in the first two hours after waking can reset your circadian rhythm, improve sleep, and reduce stress reactivity.

Rhythm Over Rescue

Here’s the core truth:

Health isn’t about rescue. It’s about rhythm.

We chase the perfect food, supplement, or hack to undo imbalance.

But the body doesn’t crave intensity.

It craves consistency.

Yes, antioxidant-rich foods help.

But when food is paired with consistent rest, movement, morning light, connection, and meaning?

That’s when transformation happens.

A Series for the Questions That Matter

Reader questions shape how I practice medicine — and how I write.

If this one resonates, know this:

You’re not alone. Many of you are doing the right things, just in the wrong context.

You can eat perfectly and still feel off.

When food becomes a companion to healing, not a crutch, that’s when the real magic begins.

The food is just the beginning.

Healing comes when your life makes space for rest.

Download my recent ebook:
My latest ebook: What Dying Patients Taught Me About Living
👉 Grab your copy here.

Read next:
→ 25 Tiny Habits That Strengthen Mental Health
→ The Silent Fire: How Chronic Inflammation Fuels Aging — and 4 Ways to Cool It Down
→ 10 Tiny Habits That Recharge You, Without Quitting Your Job

Author bio: Michael Hunter, MD, is a cancer physician, over-60 competitive bodybuilder, and bestselling wellness writer. His latest ebook is available here.

Illustration generated using ChatGPT’s image tools.

The post Can Blueberries Save You From Burnout? appeared first on Medika Life.

And what I am reading.

And watching.

So, before we get to a new reason I don’t eat large meals late at night, I’ll address those questions.

What I’m Listening To

My interests are eclectic.

I recently listened to the Little Desk versions of songs from the Icelandic Grammy-nominated singer-songwriter Laufey:

I am also listening to Doechii on the Little Desk.

The lead singer, Jaylah Ji’mya Hickmon (known professionally as Doechii), is an American rapper, singer, and songwriter.

Joyful.

What I’m Watching

I’m watching Light of My Lion on Netflix in Japanese (with subtitles).

Hiroto, a city hall employee, cares for his autistic brother Michito after their parents’ deaths.

Their lives dramatically change when they take in a young boy named Lion, who leads them into an unexpected and life-altering incident.

On to the subject of the day.

Large Meals After 5

There are several reasons that I avoid eating large meals late in the evening.

I prefer a longer time between my last and first meals of the day.

However, research suggests another good reason to avoid big meals late in the day: Large meals after 5 p.m. could increase one’s risk of type 2 diabetes.

The study, conducted by researchers in Spain and the United States, found this:

Consuming more than 45 percent of daily calories after 5 p.m. may negatively impact glucose tolerance, especially in those with pre-diabetes or early type 2 diabetes.

Study Details

To investigate the effects of late eating, researchers studied 26 participants aged 50 to 75 who were overweight or obese and also had pre-diabetes or type 2 diabetes. Researchers divided the subjects into two groups:

• “Early eaters” consumed most of their daily calories before 5 p.m.
• “Late eaters” consumed 45% or more calories after 5 p.m.

Both groups maintained these eating patterns for 14 days, consuming similar total calories and macronutrients (carbohydrates, proteins, and fats).

However, late eaters consume nearly twice as many calories after 5 p.m., with a higher intake of fats and carbohydrates.

Why?

I suspect that eating later in the day leads to weight gain because most people are much less active at night (and not active at all as they sleep).

If I eat late at night, I consume calories when my body does not need them.

For me, this activity translates to this:

I want my latest meal of the day to be the lowest carbohydrate (and simple carbohydrate) meal.

My metabolism is most active between 10 a.m. and 5 p.m., so I avoid very large meals outside of that window.

My Take: Study Consequences

While we know that late-night eating can contribute to weight gain due to a slower metabolism during sleep, new research reveals a more significant concern.

This study indicates that eating late, specifically consuming more than 45% of your daily calories after 5 p.m., can disrupt blood sugar regulation (glucose metabolism), regardless of weight or overall calorie intake.

This disruption can lead to:

• Increased risk of developing type 2 diabetes: Poor blood sugar control is a major risk factor.
• Higher cardiovascular risk: Problems with glucose metabolism can negatively impact heart health.
• Chronic inflammation: This can contribute to various health issues over time.

These findings highlight the importance of what we eat and when we eat for optimal health.

Make a slight shift in your diet habits and reap the benefits.

The post One More Reason I Don’t Eat Large Meals Late at Night appeared first on Medika Life.

Ignoring food’s role in health denies its benefits and risks related to the lack of it. The current expression is not just implying that food is a pharmaceutical (which it would appear to be) but that prescribing food is a medical necessity.

The long-term effects of COVID-19 are adding to the yearly death toll from diet-related chronic diseases in the US, which already stands at about one million. In the United States, malnutrition and chronic diseases such as type 2 diabetes, cardiovascular disease (CVD), obesity, and certain malignancies are closely linked to poor dietary habits, making them the primary cause of death.

Among individuals in the United States, about 40% have pre-diabetes, and 11.3% have diabetes; most of these instances are type 2 diabetes. Around 37% of the U.S. population, or 126.9 million people aged 20 and more, will be living with cardiovascular disease in 2022. In 2021, there were 695,000 fatalities in the United States because of CVD, making it the top cause of death for both men and women.

Food Pharmacies

The food pharmacy is one new program model that aims to improve people’s diets by expanding their access to and consumption of healthy foods, especially produce. According to the available studies on the food pharmacy model’s effectiveness, these programs have helped patients better understand nutrition and overcome obstacles to healthy eating. As a result, they may have a major influence on health outcomes connected to diet.

Nevertheless, there has been a dearth of thorough research techniques and limited efforts to assess these programs’ efficacy. To properly evaluate the long-term impacts of food pharmacy programs on healthy eating and diet-related health outcomes, additional study is required. But the current evidence provides more than food for thought on the topic. How is this concept implemented?

Therapeutic meals are meals specifically designed to meet medical needs, and the food as medicine initiative also includes prescriptions for healthy food, produce, and other foods. They are usually supported by healthcare, the government, or charitable organizations, administered by clinicians through the healthcare system, and patients pay nothing or very little for them. But these programs are limited to specific areas of the world.

Researchers identified 32 papers in the literature examining food as medicine interventions using a PubMed database search and by polling a network of international colleagues. Several instances were located in other Western countries, although the majority were in the US. Other countries that contributed were Canada, the UK, and Australia. Brazil, Mexico, Germany, Ireland, and Finland did not have any. Philanthropic funding, rather than institutional or organizational backing, was crucial for the majority of activities. Statistics on the health effects of food-as-medicine programs were inconsistently available in the scholarly literature, reflecting these endeavors’ relative newness.

How Do They Work?

Located in Boston Medical Center! Founded in 2001, the Food Pantry dedicates itself to assisting low-income patients in overcoming nutrition-related illnesses and undernourishment. The Food Pantry serves as a bridge between patients and healthcare providers such as dietitians and doctors. Doctors at BMC clinics provide food prescriptions to improve patient health. Patients having cancer, HIV/AIDS, high blood pressure, diabetes, obesity, cardiovascular disease, and other long-term illnesses frequently visit the Pantry.

When it comes to nutrition, the goal of the food pharmacies at Children’s Hospital of Philadelphia is to help families struggling to put food on the table. They strive to ensure that families have access to the food and financial resources they require by providing direct grocery delivery to their homes and offering one-on-one resource navigation. Grocery delivery, financial consulting, and free fruit markets are a few of the programs provided because of partnerships with local businesses and organizations. Families who sign up for the Food Pharmacy program get free groceries for six months.

Another program that integrates medicine and food is at Tufts University. The Food Is Medicine launched this university-wide initiative at Tufts University’s Friedman School of Nutrition Science and Policy. Its goal is to improve health care by implementing scalable food-based interventions. Interventions include nutritional meals, doctor education, and improved clinical care for diet-related illnesses.

The University of Utah Health’s response to food insecurity is the Food Pharmacy program. This initiative is a component of the larger Driving Out Diabetes effort. In late summer of 2020, the program was initially offered. Its goal is to help those in the community who are food insecure and dealing with long-term health issues related to nutrition.

The food pharmacy is a trailer that can be moved and has all the necessary equipment for food service. Patients with a meal prescription from their clinician have access to a large selection of nutritious food options held by the pharmacy.

Eligible individuals with valid referrals or prescriptions can pick up meals from the trailer at two sites during business hours.

The value of nutritious foods and meals cannot be overstated as we see the relationship between nutrition and disorders of physical and mental health. In addition to providing healthful foods, these programs also encourage people to educate themselves regarding what they should eat; in addition, the programs, in the long run, can save government money on treating illnesses resulting from poor nutrition. One of the prime examples of these illnesses is obesity worldwide, which is of prime importance in health and medicine.

The post Food Is the Prescription, and Food Pharmacies Could Be the Way to Better Health appeared first on Medika Life.

You may already know about his rigorous training routine. However, what often goes unnoticed is his disciplined approach to nutrition.

You may not want to become a bodybuilder, professional wrestler, or massive entertainer. Still, I’ll bet there is something you can learn from the Rock.

Today’s Topics — Eat Like the Rock

In this essay, we will delve into the dietary habits of Dwayne Johnson, exploring how adopting his eating style can contribute to overall health and well-being.

I am not advocating for his 6,000-calorie daily intake (unless you are doing extraordinary training), but we can learn much from “the Rock.”

“Success isn’t always about greatness. It’s about consistency. Consistent hard work leads to success. Greatness will come.” ― Dwayne Johnson.

Eat Like the Rock — Dwayne Johnson’s Philosophy

Dwayne Johnson’s dietary philosophy is rooted in balance, consistency, and discipline. His daily caloric intake is substantial, but he emphasizes eating clean and nourishing foods.

Johnson’s diet typically consists of lean proteins, complex carbohydrates, healthy fats, and plenty of vegetables.

He consumes six or seven meals daily to support his massive muscles. His diet is full of protein, complex carbs, and greens, according to an interview with Men’s Health.

This balanced approach helps him fuel his intense workouts and maintain his muscular physique while supporting his overall health.

Eat Like the Rock — He’s Consistent

Johnson told Men’s Health he tries to eat “clean” year-round. His nutrition and eating habits don’t vary much.

The Rock sticks to a very strict diet for six days per week. He uses his rest day for “cheat meals,” which he believes allows flexibility and prevents him from feeling deprived. He explains:

“It’s better to stay in shape than to get in shape. I am a real creature of habit. I usually eat the same thing every day for days and weeks and months. It’s very consistent. It’s very boring. It’s also extremely disciplined.”

Creating Habits

Here are six steps to creating habits that stick:

• When building a habit, make yourself want to do it badly.
• You don’t have to be perfect. Be consistent.
• Love the activity for its own sake. I don’t work out today because of its health benefits but because I love doing it. With enjoyment comes the release of dopamine (the so-called desire chemical), making you want to do that activity again. That is how habits stick.
• Aim big, but start small.
• Don’t just try to run and eat five vegetables a day — instead, become a healthy eater.
• Don’t just try to add 5 pounds of muscle mass — instead, become a fitness person. In short, change your identity.

Protein for Muscle Maintenance

One of the cornerstones of the Rock’s diet is a high intake of lean protein sources.

He frequently consumes chicken, turkey, fish, and lean cuts of beef, which are rich in essential amino acids crucial for muscle maintenance and growth.

This emphasis on protein helps repair muscle tissue after grueling workouts and aids in developing a lean, muscular physique.

“Go hard at what you can change. Where people get wrapped around the axle [is focusing on what they can’t].”

That’s Accenture CEO Julie Sweet in an interview with Hope for Axios’ Finish Line profile series.

Details on The Rock’s Protein Intake

Because the Rock awakens early, he is ready for his second meal by 10 in the morning, sitting down to a heaping plate of chicken, greens, and rice.

Later, he’ll enjoy more lean meat like chicken or fish, greens, and slower-digesting carbohydrates such as sweet potatoes.

Johnson also drinks a big protein shake after workouts, his strength and conditioning coach, Dave Rienzi, told Insider.

The shakes have up to 70 grams of protein, 35 grams of carbohydrates, and fruit. The shakes also contain the muscle-building supplement creatine (a muscle-building supplement), which helps provide more fuel for intense workouts.

I Don’t Recommend So Much Protein All At Once

I won’t follow his 70 grams of protein approach in one sitting.

Scientists generally recommend consuming 15 to 30 grams of protein at each meal.

The Cleveland Clinic (USA) reminds us that higher intakes — more than 40 grams — in one sitting give no more benefit than the recommended 15 to 30 grams at one time. Don’t waste your money on excessive amounts.

How Much Protein Should I Consume?

I am preparing for the largest bodybuilding competition in the Northwest. Master’s division for the “older folks.”

How much protein should I consume? A 2014 study of resistance-trained subjects discovered this:

Subjects who ate two grams of protein per pound of body weight per day didn’t build more muscle than another group that ate less than one gram per pound.

One study shows that the maximum muscle gain benefits peak at 0.82 grams of protein per pound of body weight.

I top out at 1 to 1.2 grams per pound of body weight. Since I weigh 155 pounds, I don’t exceed 186 grams daily.

Excess protein consumption can lead to elevated blood lipids and heart disease. Many high-protein foods are high in saturated and total fat. Finally, too much protein can tax the kidneys, posing a risk to people with (or predisposed to) kidney disease.

Protein: Sources, deficiency, and requirements

Protein is an essential nutrient for the body to function. This article looks at how much protein a person needs…

www.medicalnewstoday.com

Complex Carbohydrates for Sustained Energy

To fuel his demanding workouts and maintain energy throughout the day, The Rock incorporates complex carbohydrates into his meals.

The Rock prefers brown rice, sweet potatoes, oats, and baked potatoes. They provide a steady release of energy, preventing energy crashes and promoting optimal performance during intense training sessions.

Eat Like the Rock — Healthy Fats for Overall Health

Despite his strict diet, Johnson recognizes the importance of incorporating healthy fats into his meals.

He sources these fats from the following:

• Avocados
• Nuts
• Olive oil
• Peanut butter
• Eggs
• Coconut oil
• Fish oil supplements

These fats are essential for overall health, as they support cognitive function, hormone production, and the absorption of fat-soluble vitamins like A, D, E, and K.

Learn the facts about fat

Not all fat is created equal. Find out which type of fat to choose – and which to avoid – for good health.

www.mayoclinic.org

Abundant Vegetables for Nutrient Density

The Rock firmly believes in the value of vegetables in his diet.

Vegetables provide essential vitamins, minerals, and antioxidants that support overall health and well-being.

Johnson often consumes various colorful vegetables like broccoli, spinach, and peppers, ensuring a high level of nutrient density in his meals.

There may be hope for me, as I enjoy those vegetables.

Strategic Meal Timing

In addition to the quality of his food choices, Dwayne Johnson pays attention to meal timing.

The dude sure can eat. During his wrestling days, the Rock was taking in 6,000 to 8,000 calories daily — and his diet has largely remained the same.

“I do eat five to six, sometimes seven meals a day, whether or not I’m training for a role, which usually I am training for some sort of role or trying to maintain for the role that I’m currently in,” he told Delish.

He consumes multiple smaller meals throughout the day, which helps regulate blood sugar levels and prevents overeating.

Meal frequency and portion size: What to know

Is having three larger meals per day healthier than having several smaller, more frequent meals?

www.medicalnewstoday.com

Since the Rock gets up early, he’s ready for his second meal by 10 a.m. He sits down to a heaping plate of chicken, rice, and greens.

Later, he’ll enjoy more lean meat like fish or chicken, greens for nutrients, and slower-digesting carbs like sweet potato.

This approach also optimizes nutrient absorption and keeps his metabolism active.

Hydration

Staying well-hydrated is a vital aspect of The Rock’s health-conscious lifestyle.

Proper hydration is essential for maintaining bodily functions, aiding digestion, and supporting optimal muscle performance during workouts.

Johnson’s hydration choice includes water, herbal teas, and, occasionally, low-sugar electrolyte drinks.

Supplementation for Nutrient Gaps

While The Rock primarily relies on whole foods for his nutrient intake, he acknowledges the importance of supplementation to fill potential gaps.

He takes a multivitamin daily to meet his nutritional needs, especially during intense training and dieting periods.

He reportedly takes at least seven daily supplements. These include fish oil, Casein, BCAAs, L-Glutamine, Glucosamine, whey protein, and Amino Acids.

He Limits Processed Foods.

Dwayne Johnson is disciplined about limiting processed foods and refined sugars in his diet.

These items are often laden with empty calories, unhealthy fats, and excess sugar, leading to weight gain and health issues.

By avoiding these products, the Rock controls his caloric intake and overall health better.

Indulgence in Moderation

While The Rock maintains a strict diet most of the time, he is not entirely immune to indulgences.

He believes in the importance of balance and occasionally allows himself to enjoy his favorite treats like pancakes and cookies.

This moderation ensures that he can stick to his dietary plan in the long term without feeling deprived.

He Cheats (Really)

And by cheating, I mean this: Johnson’s cheat meals can involve various food combinations, such as 12 pancakes with peanut butter and syrup, three to four double dough pizzas, a box of donuts, sushi, pasta, bagels, two “Big Daddy” burgers with the works, french fries, and plenty of desserts.

While his cheat meals vary considerably, most of his cheat days likely surpass 5,000–7,000 calories.

How much does he believe in cheat foods? Johnson partnered with Salt & Straw, a small-batch ice cream company, to create a line of flavors inspired by his cheat meals.

Final Thoughts — Rock-Solid Nutrition: Eat Like “The Rock”

Dwayne “The Rock” Johnson’s dietary approach is a remarkable model for those aspiring to maintain optimal health and a strong physique.

His emphasis on balanced nutrition, focusing on lean proteins, complex carbohydrates, healthy fats, and abundant vegetables, provides essential nutrients for overall well-being.

The Rock’s strategic meal timing, hydration, and supplementation further support his health-conscious lifestyle.

Following his example, I hope to improve my health and physical performance and lead a more robust, well-rounded life.

The Rock’s Diet — Specifics

If you want to dig deep and learn more about Dwayne “the Rock” Johnson’s diet, here you go: Rock’s Diet Plan.

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I won’t lie: I do miss it. In a lot of parties to which I go, and restaurants in which I’m dining, there are not many alternatives to diet soda other than water (or perhaps iced tea). Still, I remain steadfast in my abstinence from diet soda

This is not because of the recent World Health Organization classification of aspartame, a ubiquitous nonnutritive sweetener (and the one used in Diet Coke) as “possibly carcinogenic to humans.” I was never worried about getting cancer from an artificial sweetener. I was concerned, however, of the effect of aspartame on my microbiome.

The microbiome is the collection of billions of bacteria that reside normally in our gut. In the past, it was not believed to have much of an effect on human health and well-being, although it is known that gut bacteria are mainly responsible for the production of vitamin K, which is critical to the formation of the clotting factors in our blood. It is also known that it is the gut bacteria’s metabolism of lactose, in lactose intolerant individuals, that is causing the discomfort when dairy products are consumed.

Recent research, however, has shown that the Microbiome exerts a real effect on our health, such as metabolism of glucose and glucose intolerance, along with appetite and possibly even weight gain. And, there may be even a link between the microbiome and our mental health. The research in this arena is only beginning. 

For me, I was concerned that the bacteria in my gut were consuming the aspartame I was drinking and adding to my coffee and tea, and that it was having an effect on my overall well-being. Recent research has confirmed my concern. 

Yet. the data are all over the place. There are studies that show no effect of nonnutritive sweeteners on glucose metabolism, and there are others that show consumption of artificial sweeteners may contribute to weight gain. That said, there seems to be increasing evidence that the microbiome definitely interacts with the nonnutritive sweeteners we are consuming, and it may have an effect on our overall health.

Whether or not this can lead to cancer is unclear. Indeed, when the WHO declared aspartame “ possibly carcinogenic,” a related body indicated that a 150 pound individual can safely consume a 12 pack of Diet Coke without any risk. This is annoyingly confusing. 

All of that said, my own study of an N = 1 (that is, me) showed that the aspartame I was consuming did indeed have an effect on my health: when I stopped, I lost a little bit of weight. Now, I am consuming beverages containing Stevia, and I am adding Stevia to my coffee and tea for the most part.

Could later research shows that this is also detrimental? Of course. For now, it seems to be working for me, and that is what I am going with. And that is the main message we should take away.

Not everybody will be affected by nonnutritive sweeteners. Not everyone’s microbiome will be affected by these sweeteners. For some, it can be detrimental. For others, there could be no effect. The main thing is to assess how it affects us individually and make our own choices.

Sign up for Dr. Hassaballa’s Newsletter, Healthcare Musings, at www.healthcaremusings.com

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Interest has increased so much that one course in nutritional psychology at a major university had over 100 students sign up. Many major universities in the US are offering master’s degree programs in this subject area.

Nutritional psychiatry is a relatively new and developing field that investigates the link between diet and mental health (including schizophrenia and psychotic disorders). Researchers and experts in mental health are starting to investigate how certain foods and eating habits can affect mood, cognition, and general mental health.

The gut-brain axis is one of the major topics of study in nutritional psychiatry, and the gut microbiota, which is made up of billions of different bacteria, resides there. Recent studies point to the importance of gut bacteria in affecting mental health and brain function. Having a healthy, diversified gut flora may boost mood and lessen anxiety and depressive symptoms.

Some dietary components have demonstrated the potential to promote mental health. Omega-3 fatty acids, which can be found in fatty fish, walnuts, and flaxseeds, have been linked to a lower incidence of depression and may be used to treat the symptoms of some mental disorders.

B vitamins are crucial for the health of the brain and cognitive function. Whole grains, leafy greens, and dairy products all contain them.
In addition, yogurt and other fermented foods, which include probiotics, might support the maintenance of healthy gut flora and may even enhance mental health.

The Mediterranean diet has been associated with a lower incidence of depression and cognitive decline because it emphasizes a high intake of fruits, vegetables, whole grains, and healthy fats like olive oil. This diet might protect against a number of mental health issues.

Studies have proven that what we eat can affect our mental health and mood. For instance, a diet high in whole foods can improve mental health while a diet high in sugary and processed foods has been linked to an increased risk of sadness and anxiety.

Numerous important variables and developing research have contributed to the shift in psychiatry toward including diet as a crucial component of mental health treatment. What has led to this new perspective on the treatment of mental health disorders?

Over time, nutritional science has made significant strides in understanding how various nutrients affect the body and the brain. Researchers began to learn about the potential effects of nutrition on mental health as they dug deeper into the connection between diet and health.

Globally, the prevalence of mental health illnesses is increasing, which has prompted researchers to look for complementary and alternative treatment modalities. Due to the drawbacks and side effects of conventional psychiatric therapies like pharmaceutical interventions, researchers and clinicians are now looking into alternative approaches, including dietary interventions.

Research on the gut-brain axis has become increasingly important in influencing how nutrition is incorporated into psychiatry. We see that research has shown that there is two-way communication between the gut and the brain, underscoring the gut microbiota’s potential impact on mental health. This research has sparked interest in the relationship between dietary choices, the gut microbiome, and, ultimately, mental health.

Depression and anxiety are two mental health problems that have been linked to chronic inflammation. The Mediterranean diet is one dietary pattern that has been linked to anti-inflammatory effects. There has been an emphasis on researching diets that could assist in reducing inflammation and enhancing mental health outcomes.

In recent years, patient-centered care and a more holistic approach to medicine have become more popular. This shift in thinking acknowledges that a variety of biological, psychological, social, and environmental elements, including nutrition, have an impact on mental health. Thus, psychiatrists are increasingly willing to think about and incorporate nutritional therapies into their therapy strategies.

As the research has evolved, so has the attitude of patients. People are becoming more interested in learning about holistic and lifestyle-based methods of managing their mental health. The new interest in these areas has seen a rise in psychiatrists taking nutrition into account as part of treatment as more people become interested in learning how diet can affect their mental health. But can a prescription be written for a diet? Who would fill it and how would insurance view it?

There has been a substantial paradigm shift in the field of treating mental illness as a result of the increased appreciation of food as “medicine” in psychiatry. Nutritional interventions offer a complementary strategy that can improve general well-being, even if they are not intended to replace conventional therapy. As nutritional psychiatry develops, it has the potential to offer patients a comprehensive and individualized approach to mental health treatment.

One stumbling block to the growth and inclusion of nutritional psychiatry/psychology is the financial factor. If a patient doesn’t have the means to buy these foods, how can they be helped to obtain them?

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Dementia is a group of cognitive disorders that affect a person’s ability to think, remember, and reason. Exploring potential preventative measures for this condition is important, given that no known cure exists.

One potential risk-reducing measure is diet. Studies have shown that certain dietary patterns, such as the Mediterranean diet, may reduce the risk of developing dementia. Additionally, specific nutrients and foods, like omega-3 fatty acids and leafy greens, have been linked to improved brain health and function.

While more research is needed to understand the relationship between diet and dementia fully, there is promising evidence to suggest that making dietary changes may be a practical step in preventing this condition.

“Tears, idle tears, I know not what they mean,
Tears from the depths of some devine despair
Rise in the heart, and gather to the eyes,
In looking on the happy autumn fields,
And thinking of the days that are no more.”
― Alfred Lord Tennyson

Dementia is common

Dementia is a catch-all term for several diseases that impact thinking, memory, and the ability to perform the activities of daily living. Unfortunately, the illness worsens over time. While dementia often strikes older individuals, it is not inevitable with aging.

Here are some of the things that increase dementia risk, according to the World Health Organization:

• age (more common in those 65 or older)
• high blood pressure
• high blood sugar (diabetes)
• being overweight
• smoking
• consuming too much alcohol
• being sedentary
• being socially isolated
• depression.

Alzheimer’s dementia causes

While for the most part, we do not know the causes of Alzheimer’s disease. Dementia is related to several diseases that, over time, destroy nerve cells in the brain. These changes typically lead to deterioration in cognitive functioning (the ability to process thought) beyond what we typically observe with normal aging.

Dementia does not affect consciousness, but cognitive impairment is commonly associated with mood changes, behavioral issues, or problems with motivation.

Dementia symptoms

As once-healthy nerve cells (neurons) in the brain cease to work or lose connections with other brain cells, dementia symptoms emerge. We all lose neurons with age, but those with dementia have a much greater loss.

Dementia symptoms vary among individuals but often include the following:

• Memory loss, confusion, or poor judgment
• Difficulty understanding, speaking, and expressing thoughts, or reading and writing
• Getting lost in a familiar neighborhood
• Challenges handling money responsibly (for example, paying bills)
• Repeating questions over and over again
• Using unusual words to refer to familiar things
• Taking longer to finish normal daily tasks
• Losing interest in normal daily activities or events
• Hallucinating or experiencing delusions or paranoia
• Acting impulsively [or mood changes]
• Not caring about other people’s feelings
• Losing balance and problems with movement

I would add the following symptoms: Feeling anxious, angry, or sad about memory loss. Some have personality changes or inappropriate behavior. Others withdraw from social activities or work.

It can be helpful to consider an individual’s current abilities and watch for changes that might signal dementia. Often, symptoms worsen over time (although some may disappear).

Ultimately, many folks with dementia cannot recognize family members or friends, may have challenges moving around, struggle with eating or drinking, and can lose bowel or bladder control.

Common dementia forms

Dementia is an umbrella term for many diseases or injuries that damage the brain. Alzheimer’s disease is the most common form of the condition, representing 60 to 70 percent of cases.

Other dementia forms include:

• Vascular dementia.
• Dementia with Lewy bodies (abnormal deposits of protein inside nerve cells).
• A group of diseases contributes to frontotemporal dementia (degeneration of the brain’s frontal lobe).

Some develop dementia after a stroke or are associated with infectious diseases like HIV. Others get dementia in the context of harmful use of alcohol, repeated traumatic brain injuries (chronic traumatic encephalopathy), or nutritional deficiencies. There are also mixed forms of dementia.

Diet and dementia — A new review

I am concerned about dementia, not because I have a higher risk but because the idea of losing my mind terrifies me. I try to get adequate sleep and physical activity and embrace intellectual challenges. I often wonder about what role diet might play in mitigating dementia risk.

Alas, diet studies are notoriously difficult to do. The available evidence hints at the ability of some foods and diets to reduce dementia risk. The New York Times recently queried two dozen experts and reviewed the clinical literature to understand the association between nutrition and dementia better.

The article notes that individuals with heart disease, obesity, diabetes, and high blood pressure have a higher risk of experiencing age-related cognitive decline.

A poor diet and sedentary behavior influence the risk of developing these problems. Let’s turn to some evidence-based ways that you may reduce your chances of suffering from cognitive decline.

Two diets that protect against cognitive decline

Keep your arteries healthy, and you will drop your risk of dementia. The Mediterranean diet and the MIND diet — both of which incorporate fresh produce, legumes and nuts, fish, whole grains, and olive oil — strongly protect against cognitive decline.

A 2017 study analyzed the diets and cognitive performance of over 5,900 older U.S. adults. Those most closely adhering to either the Mediterranean diet or the MIND diet had a one-third reduction in their risk of cognitive impairment (than those adhering to these diets less strictly).

Want more evidence? In a 2022 Israeli randomized controlled trial, researchers took brain scans of over 200 individuals split into three diet groups. Here are the results after 18 months:

Those who followed a “green” Mediterranean diet — one rich in a nutrient-packed green plant called Mankai — had the slowest rate of age-related brain loss (atrophy). Those following a traditional Mediterranean diet were close behind. Researchers saw the greatest declines among those who followed regular (less plant-based) healthy diet guidelines that allowed for more processed and red meat.

What is good for the arteries is good for the brain. Commenting in the New York Times, Dr. Walter Willett, a professor of epidemiology and nutrition at the Harvard T.H. Chan School of Public Health, explains that “pretty much anything that will help keep arteries healthy will reduce risk of dementia.”

Here are beginner’s guides to the MIND and Mediterranean diets:

The MIND Diet

The MIND diet is designed to prevent dementia and loss of brain function as you age. The MIND diet combines the…

www.healthline.com

Mediterranean Diet 101: Meal Plan, Foods List, and Tips

Rich in flavorful ingredients like fruits, vegetables, whole grains, and heart-healthy fats, the Mediterranean diet is…

www.healthline.com

Diet and dementia — My take

Are there miracle foods when it comes to dodging cognitive decline? No, but consuming lots of fruits and vegetables is good. And no, supplements are not a good substitute. I love this pithy observation of Dr. Ronald Petersen, a neurologist and the director of the Mayo Clinic Alzheimer’s Disease Research Center:

“If it comes from a plant, eat it. If it’s made in a plant, don’t eat it.”

The post Can Food Ward Off Dementia? Two Diets Come Out on Top. appeared first on Medika Life.

Significant change is needed. But what change? Lowering drug costs will not lower total spending on health so long as pharmacy benefit managers (PBMs) continue to profit from the “spread.” Access to care will not improve so long as we ponder the future of essential telehealth services. Patient adherence will not be supported if formularies can call upon “non-medical switching” as a go-to negotiating tool. The US percentage of GDP will not align with other developed nations’ investments in health if we don’t redirect effort to emotional and physical preventive and value-based care. Fixing one piece of the healthcare puzzle is helpful – but is it transformational?

There are changes afoot that we need to make happen sooner rather than later by moving minds, systems and behaviors so that life-sustaining and life-saving approaches to patient care may eventually tip the scale of human survival toward health and wellness. However, we see data through the lens of a human perspective – sometimes self-interests or emotional needs for control.

Here are 10 possibilities that are not dreams – they can happen – if the health ecosystem leaders think beyond cost, reimbursement or authoritative voice and focus on people’s healthy longevity:

1. Artificial Intelligence (AI) — A future of engagement and collaboration:

AI has been around since the Gutenberg Bible! In 1899, medicine made a giant leap into AI by publishing the Merck Manual — a handbook that collected all known medical advice and gave physicians a compendium of diagnoses and treatments. No expert can remember the vast canon of medical information within their specialty, and books became a source of “augmented knowledge.”

Too many health systems and physicians view AI as “novel.” Addressing the obstacles to implementation within their health systems is critical to enhanced decision-making benefits offered by AI. Concerns about cybersecurity and training are valid! However, the value of implementing artificial intelligence is not about embracing technology — it’s about amplifying human wisdom to address patient urgencies effectively.

Human intelligence can be augmented by uniting data, patient files and other health professionals’ patient-care experiences, channeled through this technology platform. We must now rally to address questions about data quality, emotional resistance to change and cybersecurity. As innovation theorist, John Nosta writes about the emerging importance of aligning IQ and EQ with TQ (technology quotient).

“The battle of man versus machine might be ending where cooperative engagement provides transformative solutions to a wide variety of problems and opportunities.”

2. Behavioral Health — America does not lack a supply chain to manufacture chronically ill citizens:

We are killing ourselves slowly…with poor nutrition. We continue to add belt notches to our waistlines. The added weight also increases risks for heart disease, diabetes, cancer, mental health stressors, and more. Who pays those sickness bills? Employers foot a large percentage of the nation’s workforce health insurance. It’s time to look beyond providing an expected workplace benefit. Physicians, employers, payers and the people they seek to help must reduce the waistlines of people tipping toward the obesity border! Helping consumers shed unnecessary pounds and meeting their corresponding medical priorities offers immediate life-saving and personalized health benefits.

The best option for corporations footing a large part of the health bill is to intervene with payers and recognize benign neglect in tackling the obesity epidemic only adds to suffering and expense. Louis J. Aronne, M.D., who founded the breakthrough patient-centered health-tech Intellihealth along with Weill Cornell Medicine physician colleague Katherine Saunders, MD, notes:

“Obesity is a very complex chronic disease with a number of causes from diet to underlying medical conditions, medications and genetics. “Through our extensive research and applied medical model, we have incorporated all of our practice methodologies into a single software platform, which delivers a blueprint for treating obesity with supervision and continued oversight. Evaluation of our approach demonstrates 3x the number of patients reaching the key outcome measure of 5% or greater weight loss compared to programs that incorporate behavioral interventions alone.”

3. Decentralized Clinical Trials — Democratize drug development:

Even before COVID-19 appeared, traditional clinical trial recruitment models were being reconsidered. Drug development was almost sidelined during the pandemic, and clinical research organizations (CROs) recognized that they needed to reinvent patient recruitment. Operation Warp Speed showed how to put the pedal to the metal for COVID-19 vaccines; systems developed now can be applied to other high-priority, clinical urgencies such as treatments for rare diseases and often-fatal cancers.

Collaboration to advance the process is working. Science and research pioneers such as Amir Kalali, MD, and Craig Lipset, who co-lead the industry-wide DTRA.org group, show the sector’s readiness to change direction collectively. Innovators like Michelle Longmire, MD, CEO of Medable, and Irfan Khan, MD, CEO of Circuit Clinical, demonstrate that an industry known to advance new medications from bench to bedside can innovate how and where patients are invited to participate in urgently needed therapeutic discoveries. Innovation is based on finding new paths to address unmet needs.

To accelerate drug discovery and development possibilities, biopharma and medical device companies need to find a new set of allies – patient advocacy organizations and their communities; primary care centers with access to people in rural and inner-city communities. They must recognize that in working with government, sector companies, and those that seek to serve – people with health needs – they can go farther, faster.

4. Digital Health — Physicians and patients need coverage clarity:

Food and Drug Administration approval for life-sustaining innovations does not necessarily sway payer access decisions. “Claim denied” is the all-to-often refrain when physicians and their patients seek access to a 510 K-approved medical device or digital therapeutic.

Payers may have sufficient justification to deny coverage. But what are the criteria for those “dead-on-arrival” reimbursement decisions? What are the guidelines to secure formulary approval? If more data are needed to ensure access for patients — insurance customers — payers must become partners in the sector’s and patient-care success. Adding bricks to the walls patients must circumvent to secure care for themselves and their families does little to improve care or customer relationships.

Digital health analyst and author Artur Olesch outlines a challenge for the coming year in a question many more should be asking:

The COVID-19 pandemic has accelerated the implementation of telecare and telemedicine. Individuals are increasingly using mobile health apps. What can be done not to waste this potential?

5. Ecohealth — We need a healthy planet or else:

Where you live impacts how long and how well you live. Thousands of U.S. communities are ticking time bombs. The harsh reality is that 26% of Black Americans and 29% of Hispanic Americans live within three miles of a toxic landfill site, exposing these communities of color to dangerous levels of lead and other heavy metals and chemicals. We must face the harsh reality that while planet earth can do just fine without humanity; humanity needs a healthy planet. This was the striking call-to-action by Meharry Medical College President and CEO Dr. James E.K. Hildreth.

The longer we wait, the harder it will be to course-correct. The shift to a healthier world requires other innovative superpowers — courage and collaboration. According to Bob Martineau, senior partner FINN Partners, a former Federal and State government official focusing on environment issues: 

Though we breathe, eat and live in the environment, we often forget just how interconnected all aspects of our health are with the world around us. Exposure to dangerous levels of air, soil and groundwater pollution is proven to cause a cascade of life-threatening woes that include cancers, nervous system disorders, respiratory diseases, and premature births.

6. Tackle older patients’ care and adherence challenges:

When people are diagnosed with a chronic or severe medical condition, we must ensure that the patient-physician relationship guides care and that the medical ecosystem prioritizes medication adherence. The National Health Institute reports that 40% of patients sustain significant risks by misunderstanding, forgetting, or ignoring healthcare advice. We don’t need to invent or create new care challenges. Let physicians already seeking to do good oversee clinical-care decisions.

Age discrimination and comfort with using technology to access the health system are barriers to access and understanding medication use and adherence. Age bias is often attached to health conditions often experienced in older persons. While older Americans often are the health system’s most significant customers, they face continued discrimination. We must see continued innovation in earlier detection of illnesses that impact seniors, such as loneliness, Alzheimer’s and even sexually transmitted diseases.

7. Health disparities — The most vulnerable need access to care now:

Decades of racism place people of color in harm’s way from COVID-19 more than any other community. Blacks are dying at a rate of 50.3 per 100,000 people, compared with 20.7 for whites. In New York City, the most densely populated place in America, 19% of residents, many people of color, live in poverty, while 17% live in overcrowded conditions. We seem unable to come to grips with the reality that health disparities cause multiple public health disasters and cost lives and dollars.

We must reach the communities that seek information in ways that speak to their interests and needs. What groups such as Hip Hop Public Health creatively use the power of music with health-specific messages to mobilize and change mindsets.

America is among the few developed nations that deny good healthcare services to those most in need. Neglect and racism are morally counter to the health mission of medical leaders. The changes of senior citizens to access health networks easily must be addressed. Policymakers, corporate leaders and citizens must raise their voices to enact change. A cultural shift is needed to rally communities for awareness and education. According to Yele Aluko, MD, MBA, chief medical officer at EY:

The current conversation going on nationally about societal justice, about health equity, drives a moral imperative. This conversation is going on across health systems, big business, government, and philanthropic organizations. Everybody’s talking about how we need to fix this wrong, so the time is now. We have a convergence of goodwill that drives my optimism. But we must seize the moment and translate it into actionable solutions.

8. Metaverse — Smart technologies channel our imagination toward curative possibilities:

Do you have an imagination? Put it to work to heal. After all, medical engineering is a pioneering effort that connects people’s ideas with human biology to overcome sickness. We entered the “Matrix” the first time we imaged a therapeutic stent, LVAD and 3D-printed artificial limb; complex operations became possible when expert hands drew upon technology to realize new concepts.

Rafael Grossman, MD, FACS, has been tapping technology to improve patient-centered medical care. Always ready to explore the disruptive power of technology in medicine, Dr. Grossman has been at the forefront of using smart glasses, augmented, virtual and mixed reality to change the way we practice and teach medicine.

Grossman and medical compatriots such as Daniel Kraft, MD, don’t see the metaverse as sci-fi. Artificial reality, virtual reality and wearables are used by leading-edge practitioners to advance patient outcomes.

9. Remote Patient Monitoring and Telehealth — Remote care after COVID-19:

Digital systems are built into beds, furniture and watches. Medical wearables make hospital stays more customer-friendly by delivering patient information straight to providers’ smartphones and central monitoring stations. At the height of the pandemic, there was a dramatic uptick in telehealth and remote care. As reimbursement rates shift, patients worry they will lose the benefits of remote care.

Ever so often, Congress, the Centers for Medicare and Medicaid Services and private payers pump the brakes on continued remote access with life-saving services such as telemedicine. We need to change the culture of conservatism when it comes to remote advancements and access. Groups like the American Telemedicine Association are essential voices for access and a sensible hybrid approach to care.

Medicine is a culture where patients are not yet seen as customers. Cancer survivor, caregiver and health professional Stacy Hurt, a HIMSS Digital Health Influencer and recent participant in a VyTrac-sponsored webinar on remote patient monitoring, writes on the importance of a hybrid approach:

Patients ultimately want two things: hope and options. We’re finally to a point where telemedicine is an option. It for sure shouldn’t replace the in-person encounter and relationship between the healthcare provider and patient, but it is an option we need to preserve.

10. Self-Care — Our health system keeps us alive — it doesn’t keep us well:

Our health system is not built around sustaining “health.” We have invested mightily in national illness management, a sick-care structure that offers no return on investment regarding a better path to healthy longevity. Value-based and preventive care to keep the illness at bay is a big win-win-win for households, companies and governments that now foot the nation’s health insurance bill. Employers and payers will find that incentivizing self-care and illness prevention is a more innovative business model.

WebMD Chief Medical Officer John Whyte, MD, an author on bestsellers with life-saving tips to reduce cancer and diabetes risks, writes:

The biggest myth has been that (cancer) is primarily caused by genetics or just bad luck and there is nothing that you can do about it. The reality is only about 30% of cancer is caused by what we would say are inherited mutations or family history. The rest is primarily influenced by lifestyle. I know, although nothing is 100% preventable, we have learned through science that you can reduce your risk by deciding what you eat, how much you exercise, your level of stress, the quality of your sleep. These are all things you have control over.

If this roster of innovations in hand tells us anything, it’s time we put health-system mindset change front and center. There are plenty of great reasons to say, “this won’t work” or “let’s not do it; it adds to costs.” It is understandable that new products, services and approaches take time to implement and cost money. But when we look at people’s well-being, adding complexity to people’s lives that separates them from access to the best quality of care has never been medicine’s intended mission.

We look to changes such as Amazon purchasing One Medical as a pathway to fix that which is broken. We have an abundance of innovative, readily and inexpensive (often generic) medicines. We often can speak with a skilled health professional through our smartphones and tablets. Perhaps the change so sorely needed isn’t another billion-dollar acquisition and “roll-up,” it’s addressing the challenges of collaboration and transparency?

Health providers are at the forefront of confronting our significant societal challenges. They have risen to the task heroically. Health disparities between the haves and have-nots and developed and developing nations have opened our eyes and hearts. Innovation combined with our determination must open the door to fundamental system change.

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