Be Well by Kelly Leveque 232. 5 Powerful Practices to Prevent Disease & Optimize Your Health with Dr. Thomas Hemingway
Today's guest is Dr. Thomas Hemingway. He is a holistic and integrative medical doctor, but like so many guests on this show, he didn't start that way. He worked for two decades in ER medicine before making the move to integrative practices that we discuss today.
With so much first-hand experience with chronic illness, he committed himself and his career to finding ways to prevent them. And as of February, he has a new book on the shelves that does just that, PREVENTABLE: 5 Powerful Practices To Avoid Disease And Build Unshakeable Health.
We unpack those five powerful practices – Food, Movement, Sleep, Gut Health, and Stress – and apply them to family life, the imperfect, impatient, always-something-new lifestyle that keeps parents of young children like us on the lookout for practical, easily applicable advice wherever we can get it.
As you’ll hear in this one, Dr. Thomas Hemingway is full of energy and you can be too.
I love the motivation and hope that Dr. Hemingway shares with our community today. There's a lot of doomsday talk with an increase in obesity, heart disease, diabetes, chronic lifestyle diseases, and the like – but every day is a fresh new start, an opportunity to start a new healthy habit and get back on track to a full and vibrant life.
We also cover…
00:02:50 — Dr. Hemingway’s Path to Integrative Medicine
- Graduating top-of-class from UCSD’s MD program
- Being inspired by Doogie Howser and ER
- Seeing a rise in sick young people
- Leaning into the preventative side of health
- CDC’s latest troubling guidelines on child obesity
00:10:46 — Powerful Food & Diet Practices To Prevent Disease
- Benefit of adding vs. subtracting things from our diet
- Making healthy food choices around the world
- Corn, wheat, soy, and rice = 60% of plant-based food
- 3 things to avoid in your diet (sugar, seed oils, and processed grains)
- Make it easy – try one new food a week
- Tips for intuitive eating for the family
- Kelly gives a look into her kids-in-the-kitchen dynamic at home
00:26:02 — Benefits of Mindful Movement & Sleep
- Walking after meals and blood sugar monitoring
- Staying active without a gym
- Sitting is the new smoking
- Understanding sleep and the human brain (glymphatic system)
- How natural sunlight resets our circadian rhythm
- Avoiding screen time before bed
- Best practices for a good’s night sleep
00:43:41 — Balancing Your Gut Health & Managing Stress
- 60% of our immune system lives in the gut
- Supporting gut bacteria with fiber and fermented foods
- 2012 stress study with 180,000 subjects
- Stress, perception, and resilience
- Tips and tools for optimizing stress
- Teaching kids that stress is normal and healthy ways to cope
- Simplify your miracle morning routine
Resources:
- Read: PREVENTABLE: 5 Powerful Practices To Avoid Disease And Build Unshakeable Health
- Website: thomashemingway.com
- Instagram: @drthomashemingway
- Podcast: Unshakeable Health with Thomas Hemingway, M.D.
- Courses: Health Optimization Courses
- Kids Knives: Kid’s Safe Plastic Knives
- Kitchen Tower: KidzWerks Child Standing Tower
Connect with Kelly:
- kellyleveque.com
- Instagram: @bewellbykelly
- Facebook: www.facebook.com/bewellbykelly
Be Well By Kelly is produced by Crate Media.
Mentioned in this episode:
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