Have you ever considered that your weight loss approach might be fundamentally flawed?

After a powerful conversation with a patient who experienced a breakthrough in her health journey, I felt compelled to share this insight during my lunch break, sometimes the most profound wisdom comes from the simplest shift in perspective.

Rather than obsessing over losing weight, this patient focused on gaining health. This subtle but revolutionary mindset shift transforms the entire approach to wellness. While many reduce weight management to "eat less, move more," the reality is infinitely more complex. Our modern environment constantly bombards us with processed food options and triggers that create a biological mismatch, making sustainable weight management increasingly challenging.

What many don't realize is how deeply interconnected our lifestyle factors truly are.

Sleep deprivation alone can add 300 excess calories to your daily intake by disrupting hunger hormones and insulin sensitivity. Stress management directly impacts cortisol levels, which affect everything from sleep quality to food cravings. Exercise benefits extend far beyond calorie burning, enhancing mental clarity, building psychological resilience, and often leading to naturally better food choices.

The path forward isn't about restrictive diets or temporary fixes. It's about consistently prioritizing whole foods, quality sleep, stress management, physical activity, and meaningful connections.

By focusing on gaining health through these interconnected lifestyle pillars, weight management becomes a natural byproduct rather than an elusive goal.

What health-promoting habits have made the biggest difference in your life?

Share your experiences and join our community as we work together toward sustainable wellness approaches that actually work.

Go check out my website for tons of free resources on how to transition towards a healthier diet and lifestyle.

You can download my free plant-based recipes eBook and a ton of other free resources by visiting the Digital Downloads tab of my website at https://www.plantbaseddrjules.com/shop

Don't forget to check out my blog at https://www.plantbaseddrjules.com/blog

You can also watch my educational videos on YouTube at https://www.youtube.com/channel/UCMpkQRXb7G-StAotV0dmahQ

Check out my upcoming live events and free eCourse, where you'll learn more about how to create delicious plant-based recipes: https://www.plantbaseddrjules.com/

Go follow me on social media by visiting my Facebook page and Instagram accounts
https://www.facebook.com/plantbaseddrjules
https://www.instagram.com/plantbased_dr_jules/

Last but not least, the best way to show your support and to help me spread my message is to subscribe to my podcast and to leave a 5 star review on Apple and Spotify!
Thanks so much!

Peace, love, plants!
Dr. Jules

Start here if you’re craving clarity, not noise.

We open season three by tracing a winding path from a backyard ninja gym and World Ninja Championship qualifiers to a clinic led by six board-certified lifestyle medicine physicians, and a mission to make prevention the norm, not the exception.

The story moves from hospital lows with cholinergic angioedema to steady recovery through plant-forward eating, movement, sleep, and stress skills, showing exactly how small, consistent choices compound into real change.

We dig into what the science actually says about nutrition without fueling the diet wars. Mediterranean, DASH, MIND, and Portfolio share the same backbone: whole plant foods, fiber-rich meals, complex carbs, and a focus on unsaturated fats while cutting added sugars, excess sodium, refined grains, and ultra-processed foods.

Some patterns include small amounts of animal products, others none, but the throughline is undeniable, plants lead to better outcomes. We also talk about Blue Zones, modern dietary guidelines, and why “dose dependent” is the most important phrase in your health playbook.

Beyond nutrition, we map out the six pillars of lifestyle medicine and how to make them stick in real life.

Choose one behavior, start small, create quick wins, and design your environment so the healthy choice is the easy choice. Expect friction, treat setbacks as data, and let your values drive the plan. You’ll hear how our team built momentum, earning board certifications, mentoring colleagues, and shaping a residency curriculum, to scale prevention across our province.

The goal is simple: less extremism, more evidence, and changes you can live with for decades.

If you’re ready for practical steps, updated research, and a conversation that respects nuance, you’re in the right place. Hit follow, share this episode with someone starting a health reset, and leave a review telling us the one tiny habit you’ll build this week.

Go check out my website for tons of free resources on how to transition towards a healthier diet and lifestyle.

You can download my free plant-based recipes eBook and a ton of other free resources by visiting the Digital Downloads tab of my website at https://www.plantbaseddrjules.com/shop

Don't forget to check out my blog at https://www.plantbaseddrjules.com/blog

You can also watch my educational videos on YouTube at https://www.youtube.com/channel/UCMpkQRXb7G-StAotV0dmahQ

Check out my upcoming live events and free eCourse, where you'll learn more about how to create delicious plant-based recipes: https://www.plantbaseddrjules.com/

Go follow me on social media by visiting my Facebook page and Instagram accounts
https://www.facebook.com/plantbaseddrjules
https://www.instagram.com/plantbased_dr_jules/

Last but not least, the best way to show your support and to help me spread my message is to subscribe to my podcast and to leave a 5 star review on Apple and Spotify!
Thanks so much!

Peace, love, plants!
Dr. Jules

Dr. Jules Cormier was living a medical nightmare. Despite being a practicing physician, he was battling severe angioedema that sent him to the emergency room with life-threatening swelling after simple activities like playing basketball or experiencing temperature changes. Medications barely managed his symptoms, and he lived in constant fear of the next potentially fatal reaction.

Everything changed when his infant daughter began experiencing similar inflammatory conditions – blood in her diapers, eczema, and asthma severe enough to require emergency care. This wake-up call led Dr. Cormier to question everything he thought he knew about nutrition and inflammation. Could the conventional medical training that barely touched on diet be missing something crucial?

Taking a leap of faith, his family began eliminating dairy and beef, gradually transitioning to a completely plant-based diet. The results were transformative – his chronic hives disappeared, his asthma improved, and his daughter's symptoms resolved. What began as a desperate attempt to help his child blossomed into a complete health transformation that freed him from medications and sparked a mission to help others understand the profound connection between food and inflammation.

In this enlightening conversation with Shauna Barker, Dr. Cormier breaks down the science of inflammation with refreshing clarity. He explains the critical difference between necessary acute inflammation (your body's natural healing response) and the dangerous chronic systemic inflammation that underlies most modern diseases. More importantly, he reveals how our dietary choices directly impact these inflammatory processes through three key mechanisms: dysbiosis (gut microbiome imbalance), oxidative stress, and lipotoxicity.

What makes Dr. Cormier's approach so powerful is his focus on sustainable change rather than perfectionism. He advocates for small, incremental adjustments that add more fiber-rich plant foods without creating friction in people's lives. This behavioral science-based strategy acknowledges human nature's preference for immediate rewards over long-term benefits, making lasting change possible even in our hyperprocessed food environment.

Ready to reduce inflammation and reclaim your health? This episode offers practical wisdom from someone who's been through the medical gauntlet and emerged healthier on the other side. Listen now to discover how simple dietary shifts might accomplish what m

Go check out my website for tons of free resources on how to transition towards a healthier diet and lifestyle.

You can download my free plant-based recipes eBook and a ton of other free resources by visiting the Digital Downloads tab of my website at https://www.plantbaseddrjules.com/shop

Don't forget to check out my blog at https://www.plantbaseddrjules.com/blog

You can also watch my educational videos on YouTube at https://www.youtube.com/channel/UCMpkQRXb7G-StAotV0dmahQ

Check out my upcoming live events and free eCourse, where you'll learn more about how to create delicious plant-based recipes: https://www.plantbaseddrjules.com/

Go follow me on social media by visiting my Facebook page and Instagram accounts
https://www.facebook.com/plantbaseddrjules
https://www.instagram.com/plantbased_dr_jules/

Last but not least, the best way to show your support and to help me spread my message is to subscribe to my podcast and to leave a 5 star review on Apple and Spotify!
Thanks so much!

Peace, love, plants!
Dr. Jules

"Should you get routine blood work?" seems like a straightforward question, but the answer lies in understanding how our bodies process nutrients and when testing actually provides meaningful information.

Nutrient deficiencies can be surprisingly sneaky, calcium deficiencies might take decades to show up in blood tests while silently damaging bone health, and even B12 deficiencies can remain hidden for 6-12 months before symptoms emerge.

For those following or transitioning to plant-based diets, there's particular interest in monitoring nutritional status, but ordering "everything" on a blood panel isn't always the right approach.

When we test without specific reasons, we often find incidental fluctuations that trigger unnecessary follow-up procedures, creating anxiety and straining healthcare resources.

A better strategy is targeted testing based on your specific risk factors, symptoms, and dietary patterns. Pregnant or breastfeeding individuals, those taking medications like metformin or regular antacids, people with relevant family histories, and anyone on restrictive diets might benefit from more comprehensive screening.

Before reaching for the needle, consider tracking your nutrition through tools like the Canadian Food Guide, Dr. Greger's Daily Dozen Checklist, or apps like Cronometer to identify potential gaps.

When testing makes sense, a complete blood count and metabolic profile provide foundational information, while specific nutrient tests can be added based on individual needs.

Remember that for plant-based eaters, B12 supplementation remains essential regardless of blood test results, some deficiencies simply take too long to appear in testing.

The ultimate goal isn't just finding problems after they develop but preventing them through varied, nutrient-dense foods and lifestyle habits that support overall health.

Visit plantbaseddrjules.com for more resources on optimizing your nutrition through thoughtful, evidence-based approaches.

Go check out my website for tons of free resources on how to transition towards a healthier diet and lifestyle.

You can download my free plant-based recipes eBook and a ton of other free resources by visiting the Digital Downloads tab of my website at https://www.plantbaseddrjules.com/shop

Don't forget to check out my blog at https://www.plantbaseddrjules.com/blog

You can also watch my educational videos on YouTube at https://www.youtube.com/channel/UCMpkQRXb7G-StAotV0dmahQ

Check out my upcoming live events and free eCourse, where you'll learn more about how to create delicious plant-based recipes: https://www.plantbaseddrjules.com/

Go follow me on social media by visiting my Facebook page and Instagram accounts
https://www.facebook.com/plantbaseddrjules
https://www.instagram.com/plantbased_dr_jules/

Last but not least, the best way to show your support and to help me spread my message is to subscribe to my podcast and to leave a 5 star review on Apple and Spotify!
Thanks so much!

Peace, love, plants!
Dr. Jules

What if a silent thief was stealing your bone strength right now, and you had no idea until it was too late? Osteoporosis affects millions worldwide, yet most people remain completely unaware until a seemingly minor fall results in a life-altering fracture.

Think of your bones like a bank account. During your teens and twenties, you make deposits, building peak bone mass by your early thirties. After that, the withdrawals begin. Whether you end up with strong, resilient bones or fragile ones depends on how much you deposited early on and how quickly you're making withdrawals now.

Contrary to popular belief, osteoporosis isn't just a women's health issue. While post-menopausal women face accelerated bone loss due to declining estrogen, men develop it too—often without realizing they're at risk until that first fracture occurs. I've diagnosed osteoporosis in men in their sixties who thought they were "too strong" to have bone problems, only to see them suffer life-changing fractures from minor falls.

Nutrition plays a vital role in bone health, but it's not just about milk and calcium. Adults need about 1,000-1,200mg of calcium daily, which can come from various sources including fortified plant milks, tofu, beans, nuts, seeds, and dark leafy greens. Vitamin D, protein, and other minerals all contribute to maintaining bone strength. However, if I could prescribe just one "medication" for osteoporosis, it would be resistance training. Weight-bearing exercise creates mechanical stress that stimulates bone formation more effectively than any supplement.

Ready to outsmart this silent bone thief? Start by understanding your personal risk factors, optimizing your nutrition, implementing a progressive resistance training program, and talking to your doctor about appropriate screening. Small changes today can dramatically alter your bone health trajectory and protect your independence for decades to come.

Go check out my website for tons of free resources on how to transition towards a healthier diet and lifestyle.

You can download my free plant-based recipes eBook and a ton of other free resources by visiting the Digital Downloads tab of my website at https://www.plantbaseddrjules.com/shop

Don't forget to check out my blog at https://www.plantbaseddrjules.com/blog

You can also watch my educational videos on YouTube at https://www.youtube.com/channel/UCMpkQRXb7G-StAotV0dmahQ

Check out my upcoming live events and free eCourse, where you'll learn more about how to create delicious plant-based recipes: https://www.plantbaseddrjules.com/

Go follow me on social media by visiting my Facebook page and Instagram accounts
https://www.facebook.com/plantbaseddrjules
https://www.instagram.com/plantbased_dr_jules/

Last but not least, the best way to show your support and to help me spread my message is to subscribe to my podcast and to leave a 5 star review on Apple and Spotify!
Thanks so much!

Peace, love, plants!
Dr. Jules

Feeling confused about nutrition advice in 2025? You're not alone. Despite our advances in science and technology, most nutrition information remains stuck in the past, leaving people confused and frustrated.

In this myth-busting episode, Dr. Jules takes on the most persistent nutrition falsehoods circulating on social media and in everyday conversations. From the pervasive "carbs make you fat" slogan to the obsession with excessive protein intake, we examine why these oversimplified rules are actually preventing people from eating well and feeling their best.

Using the latest scientific evidence, Dr. Jules explains why whole food carbs aren't the enemy, why most people need less protein than they think, and why fiber might be the most underrated nutrient for longevity and disease prevention. You'll learn the truth about healthy fats, why some bloating can actually be a good sign, and why the phrase "if you can't pronounce it, don't eat it" reveals more about scientific literacy than food safety.

What makes this episode especially valuable is the practical approach to building a healthy diet pattern. Rather than focusing on eliminating foods or demonizing nutrients, Dr. Jules emphasizes building your diet on whole, minimally processed plant foods while using some processed foods strategically. The focus shifts from individual nutrients to your overall dietary pattern, which is ultimately what determines your health outcomes. Whether you're looking to improve your eating habits, lose weight sustainably, or reduce disease risk, this episode provides the evidence-based clarity needed to cut through the noise of nutrition misinformation.

Ready to upgrade your nutrition knowledge beyond the clickbait and contradictory advice online? Listen now and discover why the most important predictor of health isn't found in a single food, but in the patterns you build over time. Want more science-backed nutrition information? Visit plantbasedctorjules.com for free resources and connect on social media for daily tips.

Go check out my website for tons of free resources on how to transition towards a healthier diet and lifestyle.

You can download my free plant-based recipes eBook and a ton of other free resources by visiting the Digital Downloads tab of my website at https://www.plantbaseddrjules.com/shop

Don't forget to check out my blog at https://www.plantbaseddrjules.com/blog

You can also watch my educational videos on YouTube at https://www.youtube.com/channel/UCMpkQRXb7G-StAotV0dmahQ

Check out my upcoming live events and free eCourse, where you'll learn more about how to create delicious plant-based recipes: https://www.plantbaseddrjules.com/

Go follow me on social media by visiting my Facebook page and Instagram accounts
https://www.facebook.com/plantbaseddrjules
https://www.instagram.com/plantbased_dr_jules/

Last but not least, the best way to show your support and to help me spread my message is to subscribe to my podcast and to leave a 5 star review on Apple and Spotify!
Thanks so much!

Peace, love, plants!
Dr. Jules

Magnesium might be the most underrated nutrient in your body's health arsenal. This powerful mineral acts as the essential backstage crew for over 300 enzyme systems, silently orchestrating everything from stress response and sleep quality to immune function and heart health. Yet astonishingly, about 40% of Canadians are walking around with chronic magnesium deficiency without even knowing it.

Why does this matter? When your magnesium tank runs low, the effects ripple throughout your entire body. Muscle cramps, brain fog, poor concentration, disrupted sleep, migraines, and elevated blood pressure are just the beginning. The challenge is that standard blood tests often miss magnesium deficiency because most of your body's stores are in bones, muscles, and inside cells – not circulating in your bloodstream where tests measure.

The modern lifestyle creates the perfect storm for magnesium depletion. Poor diet choices, chronic stress, and even certain medications can drain your reserves faster than they're replenished. This creates a vicious cycle where low magnesium leads to poor sleep and higher stress, which further depletes magnesium levels, making symptoms progressively worse.

But there's good news! Boosting your magnesium intake doesn't require expensive supplements or complicated regimens. Nature provides abundant sources in foods like nuts, seeds, whole grains, legumes, and dark leafy greens. These whole foods deliver magnesium alongside fiber, antioxidants, and other nutrients that work synergistically to support optimal health.

If dietary changes aren't enough due to high physical demands, chronic stress, or medical conditions, supplementation may help – but choose wisely. Opt for better-absorbed forms like magnesium glycinate, citrate, or malate rather than poorly absorbed forms like oxide. And always remember that more isn't better; the goal is adequacy, not excess.

Ready to give your body the magnesium respect it deserves? Listen now to discover practical strategies for assessing your magnesium status, incorporating magnesium-rich foods into your diet, and determining if supplementation makes sense for your unique situation. Your sleep, stress levels, and overall well-being might depend on it!

Go check out my website for tons of free resources on how to transition towards a healthier diet and lifestyle.

You can download my free plant-based recipes eBook and a ton of other free resources by visiting the Digital Downloads tab of my website at https://www.plantbaseddrjules.com/shop

Don't forget to check out my blog at https://www.plantbaseddrjules.com/blog

You can also watch my educational videos on YouTube at https://www.youtube.com/channel/UCMpkQRXb7G-StAotV0dmahQ

Check out my upcoming live events and free eCourse, where you'll learn more about how to create delicious plant-based recipes: https://www.plantbaseddrjules.com/

Go follow me on social media by visiting my Facebook page and Instagram accounts
https://www.facebook.com/plantbaseddrjules
https://www.instagram.com/plantbased_dr_jules/

Last but not least, the best way to show your support and to help me spread my message is to subscribe to my podcast and to leave a 5 star review on Apple and Spotify!
Thanks so much!

Peace, love, plants!
Dr. Jules

Forget everything you think you know about exercise and weight loss. The truth might surprise you—and it's backed by science.

Ever found yourself grinding away on the treadmill while the scale refuses to budge? You're not alone. Exercise is often touted as the answer to weight loss, but the research tells a different story. A 400-calorie muffin takes two minutes to eat but 45 minutes of jogging to burn off. Our bodies are even programmed to compensate after workouts by increasing hunger and decreasing movement throughout the day.

But don't cancel your gym membership just yet. Exercise shines as a powerful tool for maintaining weight loss and transforming health in ways the scale can't measure. Regular movement preserves muscle mass during weight loss, keeping your metabolism humming. It improves insulin sensitivity, regulates mood, reduces stress, and enhances sleep quality—all factors that indirectly support weight management by controlling stress eating and balancing hunger hormones.

The sweet spot combines both cardio for heart health and strength training for muscle preservation. The World Health Organization recommends 150 minutes of moderate exercise weekly plus strength training twice weekly, though weight management may benefit from 250-300 minutes. The most sustainable approach? Find activities you genuinely enjoy, start small, and focus on consistency over intensity. Remember that non-exercise movement throughout the day (NEAT) often burns more calories than formal workouts, and beware of fitness trackers that overestimate calorie burn by 20-50%.

Looking to transform your relationship with exercise? Stop viewing it as punishment for eating and start seeing it as a privilege—a way to build a stronger, more energetic body that will carry you through life. Pair smart nutrition with consistent movement, and you've created the most powerful strategy for long-term health and weight management. Want to learn more about plant-based nutrition and lifestyle medicine? Visit plantbaseddoctorjules.com for free resources to support your journey.

Go check out my website for tons of free resources on how to transition towards a healthier diet and lifestyle.

You can download my free plant-based recipes eBook and a ton of other free resources by visiting the Digital Downloads tab of my website at https://www.plantbaseddrjules.com/shop

Don't forget to check out my blog at https://www.plantbaseddrjules.com/blog

You can also watch my educational videos on YouTube at https://www.youtube.com/channel/UCMpkQRXb7G-StAotV0dmahQ

Check out my upcoming live events and free eCourse, where you'll learn more about how to create delicious plant-based recipes: https://www.plantbaseddrjules.com/

Go follow me on social media by visiting my Facebook page and Instagram accounts
https://www.facebook.com/plantbaseddrjules
https://www.instagram.com/plantbased_dr_jules/

Last but not least, the best way to show your support and to help me spread my message is to subscribe to my podcast and to leave a 5 star review on Apple and Spotify!
Thanks so much!

Peace, love, plants!
Dr. Jules