Getting older and feeling younger: 5 principles to avoid preventable disease with Thomas Hemingway, MD

This week on The Less Stressed Life Podcast, I am joined by  Thomas Hemingway, MD. In this episode, we discuss getting older and feeling younger, a topic I’m always interested in. 

KEY TAKEAWAYS:

• How you jump from conventional to integrative in healthcare
•  5 principles for preventable conditions
• How to EAT for energy, clarity, weight loss, and the BEST health of your life without dieting
• How to Optimize sleep - The glymphatic system and detoxing during sleep
• How to optimize STRESS and turn negative stress into a positive growth-promoting energizing experience that will propel you to success and longer life.
• Importance of the gut & how to optimize gut health
• How he’s dealing with his daughter’s new Type 1 diabetes

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ABOUT GUEST:
Dr. Thomas Hemingway, MD is a holistic and integrative Medical Doctor that lives and shares his philosophy of PREVENTION over PRESCRIPTION. He is passionate about Natural Health and Healing through Simple, yet Powerful Daily Practices which can be LIFE CHANGING and LIFESAVING. He’s the host of the Unshakeable Health Podcast. His upcoming book, “PREVENTABLE! 5 Powerful Practices to Avoid Disease and Build Unshakeable Health” describes the foundational principles of creating solid lifelong health.Dr. Hemingway is also husband, and proud father to 6 wonderful humans with whom he enjoys spending time in the outdoors surfing, snowboarding, skiing, hiking, biking, skateboarding, mountaineering and playing tennis.

He also loves sharing this message of POWERFUL NATURAL HEALTH PRINCIPLES in his top rated health podcast “Modern Medicine Movement” where he is known for distilling down the latest medical knowledge and science into easily digestible and actionable steps which can change lives in the present AND the future.He is He has the goal of saving 100 million lives by optimizing health and wellness through natural means.

WHERE TO FIND:
Dr. Hemingway’s website: https://thomashemingway.com
Dr. Hemingway’s LINKTREE: https://linktr.ee/drthomashemingway
Dr. Hemingway’s FREE NEWSLETTER: https://view.flodesk.com/pages/6284099161383cf03d109319
Dr. Hemingway’s SOCIAL MEDIA:
Instagram: https://www.instagram.com/drthomashemingway/
FaceBook: https://www.facebook.com/thomashemingwaymd/
YouTube: https://www.youtube.com/channel/UCKau31K7oRHfWYMC1_quG7g LinkedIn: https://www.linkedin.com/in/thomashemingway/?original_referer= Dr. Hemingway’s
PODCAST: https://www.thomashemingway.com/podcast


WHERE TO FIND CHRISTA:

https://www.christabiegler.com/

On IG: instagram.com/anti.inflammatory.nutritionist/

Leave a review, submit a questions for the podcast or take one of my quizzes here: https://www.christabiegler.com/links

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TRANSCRIPT:

[00:00:00] Thomas Hemingway MD: The cool thing is over time, as you incorporate these in your own life, and this is what you buy, that's just what's available. And guess what a kid will eat when they're hungry. Whether they think they like the food or not, they're gonna eat it. 

[00:00:13] Christa: Stress is the inflammation that robs us of life, energy, and happiness.

[00:00:19] Christa: Our typical solutions for gut health and hormone balance. Have let a lot of us down we're overmedicated and underserved at the less trust life. We are a community of health savvy women exploring solutions outside of our traditional Western medicine toolbox and training to raise the bar and change our stories.

[00:00:38] Christa: Each week, our hope is that you leave our sessions inspired to learn, grow, and share these stories to raise the bar in your life and home.

[00:00:56] Christa: All right. Today on the Less Stress Life I have Dr. Thomas Hemingway, who is a [00:01:00] holistic and integrative medical doctor that lives and shares his velocity of prevention over prescription. He's passionate about natural health and healing through simple, yet powerful daily practices, which can be life changing and lifesaving.

[00:01:10] Christa: He's the host of the Unshakeable Health Podcast and his upcoming book, and actually it might be out. Him here in a moment, it may have already come out. Preventable. Five powerful practices to avoid disease and build on. Shakeable Health describes the foundational principles of creating lifelong solid health.

[00:01:25] Christa: He is also husband and proud father of six to wonderful humans with whom he enjoys spending time in the outdoor surfing, snowboarding, skiing, hiking, biking, skateboarding, mountaineering, and playing tennis. Welcome Dr. He. 

[00:01:37] Thomas Hemingway MD: Oh my gosh. Crystal, thank you so much for having me on the show. It's a pleasure to be here.

[00:01:40] Thomas Hemingway MD: I'm 

[00:01:40] Christa: pumped. Yeah. Yeah. So you're like a Loha surf doc, and I have to ask if, were you always from Hawaii or is that part of the origin story? Because you know, I wanna know, I always wanna know when people leave their traditional MD for something a little different, what the catalyst was and why that happened.

[00:01:55] Christa: Right. It's usually because of some experience or just, yeah, something. Right. I love hearing people's [00:02:00] stories about. And I'm just really curious if Hawaii has always been home or if you've moved 

[00:02:04] Thomas Hemingway MD: there. Cuz it's an interesting, so yeah, I mean, feels like always because I've spent over 30 years of my life there and that that's more than half of my life.

[00:02:11] Thomas Hemingway MD: So it might as well be where I'm from and and whatnot. But actually as a kid, I grew up in the Monterey Bay in California and I grew up surfing and it was really cold there. I had to put on a four mill wetsuit, booties, hood, gloves and all that. And so my grandparents used to live in Hawaii. When I was a teenager, and so my goal was to go live with them once I was out of the house and I could, you know, be on my own, I would go live with them in Hawaii.

[00:02:34] Thomas Hemingway MD: And so that's what I did. I left, uh, California after I graduated from high school, went actually to college in Hawaii. My grandparents were there at the time and didn't think I would end up staying there, but, The better part of the next 30 years. Been in Hawaii. I left a few times. I did my medical training in California at both uc, San Diego and uc, la and so spent, uh, you know, eight years off the rock, but then, uh, went back, uh, to Hawaii to practice.

[00:02:59] Thomas Hemingway MD: [00:03:00] Been there for 20 years afterwards. So, . Mm-hmm. Well, and I might as well be home, but yeah. Didn't grow up there as a kid. 

[00:03:06] Christa: There's a volcano erupting right now too, isn't there? How's that? Oh my. Oh my gosh, yes. How's the vog for you? How are you guys managing? I actually have a client . Um, from there she was, uh, asking for recommendations about vog and I was like, well, I think air purifiers and we are talking about some other soothing support, but what do you guys do is, 

[00:03:22] Thomas Hemingway MD: so, you know, it just depends.

[00:03:23] Thomas Hemingway MD: Yeah, depends on the wind pattern. Because if we're having a normal, what we call a normal tradewind flow, we actually don't get much of the fog. But anytime we have the real light, In variable wind pattern. That's just the cynic gu known for like lots of odd coming in. We're the farthest island away from the volcano right now, so we're the farthest to the north.

[00:03:41] Thomas Hemingway MD: The volcano is on the big island of Hawaii, which is the farthest to the south. And what's really cool if people get a chance to go out there is that this is the first time this particular area has erupted in like 40 some odd years. So it's, it's a newer. Spot EAA is the area that's been super active for the last three decades and it [00:04:00] settled down a lot.

[00:04:00] Thomas Hemingway MD: I was just there, gosh, only a maybe a month ago. And we went up to the EAA volcano and uh, the vent area where they have the volcano house and they have a epic viewpoint. You can eat dinner and watch the lava and stuff like that. And it wasn't super active cuz it kind of had settled down. And then now the activities on Monte Lo.

[00:04:17] Thomas Hemingway MD: Which is the really high, you know, one of the two really high mountains, you know, almost 15,000 feet. And there's lava coming down the side and you can go right through the two big mountains. One is Montea, that's the one that has all the telescopes, that's got snow on it. And then Montelo is this one that's now erupting.

[00:04:31] Thomas Hemingway MD: And literally you go on this highway on the left-hand side of the road, you see snow on the right-hand side of the road. You see lava like it's pretty nuts. like, yeah, if people get a chance, I mean, this is like, Once in a lifetime kind of stuff. And, you know, we love tourists on the islands because that's how, you know, that's a major economy for us, you know?

[00:04:48] Thomas Hemingway MD: Yeah. So, so come out and visit, come check it out. The big island of Hawaii is the one that's erupting right now, and it's pretty nuts right now. . Cool. What island are you on? We live on Kauai. That's up to the north, so, oh. Cool. Yeah. We don't, we are the [00:05:00] oldest island, also a volcanic island. But of course we haven't seen any lava or anything like that for, who knows, A million years, I don't know, thousands at least.

[00:05:07] Thomas Hemingway MD: But, uh, the big island of Hawaii is the youngest of the Hawaiian islands. And of course it's still growing. Like literally the lava hits the ocean cools off, and the island gets bigger every day. . Yeah. And we need it. Right? It's still still growing. 

[00:05:19] Christa: Which island had the 

[00:05:20] Thomas Hemingway MD: leper. That was, uh, Molo. Molo. Yeah. So that's a to and that's a super cool thing to do if you get a chance.

[00:05:28] Thomas Hemingway MD: Cala Papa is where the colony was, and it's one of the most magical, beautiful places. So if any place you had to be banished to, I mean at least it's gorgeous. I mean, it's really amazing, amazing. And the history of Father Damian at all and all the folks involved, it such an amazing history. If you ever get a chance to read about it or go visit, it's an amazing spot as well, Mok.

[00:05:47] Thomas Hemingway MD: It's amazing. Phenomenal. 

[00:05:49] Christa: Well, let's talk about, um, you were in, you, I think you were doing regular medical practice for 20 years. Is that right? Yeah. 

[00:05:56] Thomas Hemingway MD: What changed? So, so basically, you know, I did my [00:06:00] standard Western medical training, got my medical doctorate degree 20 years ago. Graduated top of my class, uc, San Diego.

[00:06:07] Thomas Hemingway MD: Went on to do my residency at U C L A. You know, worked in hospitals, clinics, ERs mostly. I'm a board certified ER doctor, and I did that for two decades. And you know, when I started to see folks younger than I coming in and sometimes even dying of heart attacks in their thirties, forties, I just thought, what the heck is going on here?

[00:06:25] Thomas Hemingway MD: Something we are not doing right. So let me just preface this. Here in the US we have amazing. Emergency medical care, like if you are in a bad accident, bad traumatic scenario, or if you're in the throes of an acute heart attack and you need that vessel opened up, we have procedures for that. We do amazing at acute care medicine, like we have phenomenal technology techniques, but for chronic care, which is literally 90 plus percent of all medicine that occurs in this country, and also expenditure, we do terrible at it.

[00:06:52] Thomas Hemingway MD: So right now, today in the us, our life expectancy is going down each and every. and it has been [00:07:00] even predating Covid by about two years. Obviously Covid didn't help. Those that were more susceptible, the ones with comorbidities like diabetes, obesity, heart disease, et cetera, they didn't fare as well. So we had even more diet and you know, our life expectancy still continues to go down and something's gotta give.

[00:07:17] Thomas Hemingway MD: Like we are just not doing a great job in Western medicine with chronic care, preventative care in. Hardly anybody is really doing much preventative anything in Western medicine. It's really sad because most people are starting to wake up to this seven out of 10 of these leading causes of death worldwide.

[00:07:32] Thomas Hemingway MD: Things like heart disease, which is still the number one killer for both men. And women as well as things like diabetes, obesity, most cancer, lung disease, kidney disease, these things are all nearly entirely preventable. 90 plus percent preventable. And we're just not doing enough about it. So when I started to see this a couple of years back and I, it was becoming the norm, literally guys in thirties and forties having heart attacks, I'm like, holy crap, this is just not right.

[00:07:59] Thomas Hemingway MD: And you were in Hawaii, we [00:08:00] gotta do more. Yeah. And out in Hawaii even. Right. And we have a. Healthy lifestyle in general. People are active. They're out surfing, fishing, you know, doing things every day outside. But we got the Western diet there too, right? The sad diet. The standard American diet is alive and well in Hawaii, may as well as any place.

[00:08:17] Thomas Hemingway MD: And you can get processed foods everywhere you look, things that come in a bag box or with a barcode that are full of crappy ingredients. Are 

[00:08:24] Christa: you talking about spams? Are you making fun of spam 

[00:08:25] Thomas Hemingway MD: sushi right now? Spam, you know. Gosh, my kids grew up with that. We don't really eat it anymore. But, uh, yeah, the spam musubi, you know, which is the wrap with, uh, seaweed, spam and rice.

[00:08:36] Thomas Hemingway MD: I mean, you know, my kids ate that when they were younger. We didn't know any better. Right. , 

[00:08:40] Christa: Hey, you can have things. I mean, you gotta, yeah, everyone's gotta try 

[00:08:43] Thomas Hemingway MD: it. Yeah. I mean, you know, it's, it's, that's what's so fun about food and culture. Try everything, but you know, the stuff that's not good for you, just don't eat it a lot, right?

[00:08:52] Thomas Hemingway MD: Mm-hmm. try to eat the good stuff at least 80% of the time and you'll be much better off than most of us who eat the not so great stuff. 80% of the time [00:09:00] we have that, uh, equation reversed. So, yeah. When I started realizing this, that there's just so much of a need right now to not only prevent these just, you know, horrific ailments that literally are killing us.

[00:09:12] Thomas Hemingway MD: That more can be done. And I have always been MI Health minded that way. I, as a kid, always wanted to help people stay healthy, be healthy. I mean, the first exposure I had to medicine was as like a three or four year old kid watching my grandfather poke his finger to check his blood sugar. My grandfather had type one diabetes and the dude lived till he was nearly 95 years.

[00:09:34] Thomas Hemingway MD: That's almost unheard of. Like he was on insulin for decades and decades and decades, and yet he lived a full life. He didn't lose any fingers or toes, he didn't lose his vision, never had kidney disease, didn't have to get on dialysis, like none of that. And he told me one day, Hey, I do this because I wanna see you grow up.

[00:09:50] Thomas Hemingway MD: I wanna see you go to college. And the dude was at my college graduation. I mean, he sat right next to me. He was freaking epic. And you know, I want that for everybody. I want them to be with their family. [00:10:00] The people they love their pets, whoever it is for as long as possible and as healthy as possible in the interim.

[00:10:06] Thomas Hemingway MD: And that just wasn't the route that standard Western Medicine was going. And so I started to integrate more, I don't wanna say non-conventional, but when I went to medical school, this was all called alternative medicine, right? I literally took a class in medical school. This says 25 years ago. It was entitle.

[00:10:22] Thomas Hemingway MD: alternative medicine, you know? Mm-hmm. . And we learned about things like acupuncture and, you know, cupping and, you know, things that, that just aren't taught in the standard circles and in Chinese, traditional Chinese medicine. We learned about this stuff and I thought, gosh, this is great stuff. Why not use everything?

[00:10:36] Thomas Hemingway MD: Mm-hmm. . So now I, I would describe myself as more of an integrative physician. Cause I, I use the whole shebang. The west, the east, you know, if I have to prescribe a medicine, I will. I try not to because I really feel. We use that as a crutch, right? A standard approach is a pill for every ill, and it's just, guess what?

[00:10:53] Thomas Hemingway MD: The outcome that we're getting from it is not good, as I explained right, we're actually the most obese nation that we've ever been in the [00:11:00] history of our country. We are more obese today than we've ever been. You know, 66% of people are overweight, and it's just the numbers get worse and worse every year.

[00:11:09] Thomas Hemingway MD: Even worldwide hunger is actually less of an issue now than obesity and the complications that result from it, the chronic diseases that come from being overweight. Actually outnumber in the world, problems with hunger and starvation. It's, it's crazy. Like the flip, the switch has been flipped. Right now we are starving in a sea of plenty.

[00:11:29] Thomas Hemingway MD: We are overfed, we are undernourished, and I'm sure you know this very well and you speak to it all the time in your podcast. And so I decided, hey, I gotta do more. And so that's when I decided to incorporate a lot more of these measures in my own work and with patients and, and I've seen a lot of success from it.

[00:11:45] Thomas Hemingway MD: It's been great because people are living better, they're living healthier, happier, longer, and they're just freaking enjoying life. They're not tired and wired and achy and you know all the things. Right. ? 

[00:11:55] Christa: Mm-hmm. . Well, you know, this brings up a question or a conversation that [00:12:00] I didn't realize we'd had, but it's so timely.

[00:12:02] Christa: We're in a time you had this revelation of. Few years earlier than this Covid era, but this Covid era has really exposed some wounds in healthcare. And people are really interested in doing something different, but they don't know how to jump out or how to start. And I think, you know, success leaves clues, right?

[00:12:21] Christa: Like everyone can start a different way. There's more than one path to do things. But how did you jump from conventional to integrative in healthcare? . People get a little overwhelmed. They're like, how could I do, I have nurses ask me, how can I do continuing ed and integrative stuff, or how do I do this?

[00:12:33] Christa: So tell me about some of the trainings you did. Did you, were you already in private practice? Were you working, I think you, what were you doing before and how 

[00:12:40] Thomas Hemingway MD: did you make a shift? Yeah, so primarily before I was in hospitals and clinics and the er, that was where I spent the majority of the first two decades of my physician experience.

[00:12:50] Thomas Hemingway MD: And then when I decided to go more integrative, I opened up my own practice, mostly virtual, actually, just because in Hawaii, You know, it's just, we're [00:13:00] actually, we have a lot of doctors for our small population, honestly. Mm-hmm. , and I just love to travel anyway, and I opened up as a virtual work and it's been great.

[00:13:09] Thomas Hemingway MD: I do my consults online primarily. I do some work in person, leave it or not, in Florida. I have a clinic that I work at in Florida that's an integrative clinic. And I still work in the ER as well, but I just do per diem shifts now, which keeps me relevant. It keeps me doing what I, I love to help people in the acute throes of injury or illness.

[00:13:27] Thomas Hemingway MD: You know, if you fall down and dislocate your shoulder, I love to put that back in for you. It just, everybody's happy afterwards, but mm-hmm. , what I really like to do is get people healthy so they don't have to face the issue of a heart attack in their thirties or forties or fifties, or hopefully never have a heart attack.

[00:13:42] Thomas Hemingway MD: And so I converted into, you know, more of this integrative approach. and with, you know, kind of hybrid where I still also do some hospital work, but that's less and less. And I focus mostly on the integrative approach. And so I did training with the Institute for Functional Medicine or I F M and that's been really great because it's in alignment with kind of what [00:14:00] I believe anyway and sort of the prevention over prescription.

[00:14:02] Thomas Hemingway MD: And then, you know, I've just continued to work with people wherever they are. And like you said, the way that you do it. One day at a time, you know? Mm-hmm. the silly, the thing that people share. How do you eat an elephant? Well, we're not eating them, but if we did, it'd be one bite at a time, right? I mean, it's just one day at a time, one step at a time, one course at a time, whatever that looks like for you.

[00:14:21] Thomas Hemingway MD: You know, there's no rush. I mean, continue doing what you're doing. If you want to, you know, branch out and include more of an integrative approach, there's plenty of time for that. You know, I'm turning 50 and I'm just kind of newer to this road, but I feel like I got another 50 years in me, so I'm good.

[00:14:36] Christa: Yeah. Cool. And I, I usually recommend if f m stuff as well. It's like, I know it's, it's going to be good. And it is. Yeah. It's solid. It's, it's solid. You can go to in-person trainings, you can do some online. You're gonna spend some money, but it's 

[00:14:48] Thomas Hemingway MD: good stuff. Yeah. So it's 

[00:14:50] Christa: worth it. . Yeah, for sure. Okay, so let's get into, there's, uh, currently is the book out, but you talk about these five principles.

[00:14:58] Christa: So I wanna talk about these five principles, but [00:15:00] tell me if the book is out and then let's talk about these five principles for 

[00:15:02] Thomas Hemingway MD: like, optimal. It comes out in January, 2023. I figured that would be a great release date for, you know, people that really wanna change their lives for the better and apply these five principles that you're alluding to that I speak about in depth in the book.

[00:15:16] Thomas Hemingway MD: But yeah, the book will be out January, 2023. Preventable. Cool. 

[00:15:20] Christa: Awesome. All right, so I know you've got these, these five principles. You use a pneumonic device and are these principles are for avoiding, like you said, all of these common diseases that we could 90% prevent if we had the right thing. So this is a way to kind of encapsulate and to figure out, like people will say frequently, I.

[00:15:37] Christa: I can't tell you how often I hear the word overwhelm. It's the most common, uh, complaintant from people. It's like, I'm overwhelmed cuz it feels like I could do all these things. And I look at that. You can flip that and say like, there's an opportunity to do lots of things, but these principles can give you something to maybe hinge onto.

[00:15:52] Christa: So walk us 

[00:15:53] Thomas Hemingway MD: through those. Yeah, so like you mentioned, anybody I think who's done any kind of professional school loves mnemonics. These are just memory [00:16:00] devices to help us kind of keep things straight in our minds. But basically the mnemonic for these five steps is fm sgs, right? We all hate MSG anyway, fm MSGs with an S on the end.

[00:16:11] Thomas Hemingway MD: So first one is food. So food is either the best possible medicine. It's a slow poison and we can decide this multiple times each and every day. And in the book, gosh, I think I devote five or six chapters to food and diet and things. And what's cool about it is it actually is super, super simple. Mm-hmm.

[00:16:27] Thomas Hemingway MD: if you stick to one key thing that I'm gonna share with you right now, everything else just kind of falls into place. So number one. Just eat real food, right? Single ingredient food that doesn't really even need a label because you know, if you buy a thing of broccoli, you know that's broccoli. You don't need it to have a list of ingredients.

[00:16:44] Thomas Hemingway MD: It's just broccoli. And if it's organic, broccoli, even better, right? . I mean, we, we look to these things and so eat real food and then eat. All kinds of variety of food. Like I'm the biggest proponent of just eating the whole rainbow. And for me, I've always been described even [00:17:00] since I was a young kid, as a good eater.

[00:17:01] Thomas Hemingway MD: Like I eat everything. I love to sample things. My favorite thing, Chris and I were talking about this offline, is to travel. And I love to sample the cuisine of every location I go to. It's just such a cool thing to do. And so eat real food, eat the variety. Eat the whole rainbow. And just avoid three things.

[00:17:17] Thomas Hemingway MD: It's really the simple. If you can avoid three things and just eat real food, you're golden. So the three things are, number one, highly processed sugar, right? Just sugar in general. Like we really shouldn't be eating much sugar. And if any, it should come in natural places, like in fruit or in vegetables, for example.

[00:17:33] Thomas Hemingway MD: And. Of course, the highly processed crap, like high fructose corn syrup and all the varieties. I mean, you look at a label of anything and there's like 20 different ways to call sugar something that sounds better, right? Oh, it's cane sugar. Oh, this is brown rice syrup. Oh, the, you know, there's agave syrup, like whatever it is, like most of these things aren't any better than sugar, especially high fructose corn syrup.

[00:17:54] Thomas Hemingway MD: Avoid that crap like the plague that may be single-handedly one of the worst things that has happened to society and [00:18:00] it's causing liver disease left and right. I mean, crazy, crazy stuff. So that's the first thing. Highly processed sugar. Second is highly processed grains. I mean, all of the glutens out there, all these crappy dwarf wheat that's out there, that 90% of all of the things that we buy at the store that have any kind of grain in them are just crap.

[00:18:16] Thomas Hemingway MD: They're highly processed. Even the oats that we buy highly processed, not good. We need to avoid most of this stuff. So the highly processed grains and flowers. Anything at the store that's literally white or brown, try to avoid that stuff. You want the colorful stuff, right? And number three, avoid the seed oils at all costs.

[00:18:34] Thomas Hemingway MD: These are safflower oil. Sunflower oil. Soybean oil may be the biggest offender, right? Grape seed oil. Rice, brand oil. These are the things that are everywhere. Canola oil. I don't even care if these oils are organic. Avoid them like the plague, and there's eight or nine of 'em. The easier way is just remember what other good oils and to remember the good ones.

[00:18:52] Thomas Hemingway MD: It's so simple. Just think in your mind. 2000 years ago, how could they use these couple of fruits to make oil? So olive oil, for [00:19:00] example, it's been around for millennia. How do you make it? You take an olive, you press it, you squeeze it. It's that simple. It doesn't need to go through a whole process of high pressure, high heat, deodorization, you know, bleaching.

[00:19:10] Thomas Hemingway MD: This is what all these other oils go through. Soybean oil, canola oil, you name it. They're just highly processed. Super, super inflamm. Avoid 'em like the plague. So olive oil's great. Avocado oil, same thing. It's a fatty fruit. You just press it, you get the oil. Or my favorite coming from is coconut oil, right?

[00:19:27] Thomas Hemingway MD: Same thing, it's a fatty fruit. You just, uh, squeeze that thing and you make oil. So those are the three good oils I like to really focus on. There's a couple of others here and there that aren't too bad, palm oil, et cetera. But the seed oils, you gotta avoid those things like the plague and. Everywhere. So it's that simple.

[00:19:42] Thomas Hemingway MD: Avoid the big three. Eat real food. Eat the whole rainbow. Done food is checked off . 

[00:19:48] Christa: So the biggest complaint we hear about food with this, if we're having someone with a family, is that my family or my kids are picky eaters. And what encouragement do you wanna give [00:20:00] the listener who's experiencing. Be patient because you, because you said be patient.

[00:20:03] Christa: I was always rewarded for being a good eater. Okay. Yeah. Must be nice. Be patient, 

[00:20:07] Thomas Hemingway MD: Thomas. Yeah, I got six kids, guys. I get it. I'm a father of six. We've been through that and we didn't always eat really, really clean. Really, really well. I mean, I'll be honest. My first pediatrician to my oldest now, he told us to buy freaking apple juice.

[00:20:22] Thomas Hemingway MD: Like holy. My kids don't eat any juice ever again. Juice is one of the worst things full of sugar. I don't drink any juice. My kids don't drink any juice, but we used to. So just have patience. When you change your diet, if you are eating it and they watch you eat it, they will want to eat it. Case in point.

[00:20:38] Thomas Hemingway MD: So I got a five year old and she loves avocados. You know why she loves avocados? Because I buy them and I eat them, and she's like, Hey dad, what are you eating over there? I wanna try that. It looks colorful, it's green. Looks kind of fun. Oh, and I could put the spoon right in the thing and just eat it right out, like in my own little natural bowl.

[00:20:55] Thomas Hemingway MD: That is super cool. I'm gonna try that. Guess what? She loves avocados, but who [00:21:00] would've known, she might have said before. Oh, I, I hate that. And one thing I don't let my kids do, and I know, you know, it's tough being a parent when our kids say, oh, I don't like that. And they've never tried it. BS like, we don't do that game.

[00:21:12] Thomas Hemingway MD: If you haven't tried, it doesn't work. You gotta have them try things because sometimes they'll be surprised, they'll be like, oh, that actually tastes pretty good. And once you start a real foods diet, there is a little bit of a time and a learning curve, and it doesn't happen from one day to the next. But the cool thing is, over time, as you incorporate these in your own life, and this is what you buy, that's just what, what's available.

[00:21:33] Thomas Hemingway MD: And guess what a kid will eat when they're hungry. Whether they think they like the food or not, they're gonna eat it. But if you. Buying the quote unquote, you know, highly processed grains, flowers, and sugars like in the processed breads and the rolls and the crackers and the cold cereal, and all these kinds of things that I also used to buy.

[00:21:49] Thomas Hemingway MD: They're gonna eat that. But if you don't have that in the house, Guess what? They're gonna eat what's in the house, and this doesn't have to be a one day to the next transition, but it'll happen. Trust me, we went through it [00:22:00] and I'm so grateful that we're on the other side of that right now. And it can be done even with young kids that say that, I won't do that.

[00:22:06] Thomas Hemingway MD: I don't like that. Or that our picky eaters, as Krista described, I get it. Was there, 

[00:22:11] Christa: you talk about before and now, and was there a shift that you went on your own health journey a little bit, somewhere in between this that allowed you, because I think experience is our biggest educator often, and so you have to be applying.

[00:22:22] Christa: There's no way you can recommend things if you're not applying them yourself. Doesn't really work. And that's how you get that personal experience is very valuable in trying to help someone else through something. So 

[00:22:31] Thomas Hemingway MD: I, yeah, about a decade ago I was tired of feeling. You know, sick and tired, as we often describe.

[00:22:37] Thomas Hemingway MD: Mm-hmm. , I was about to turn 40 and I didn't think that I felt as good as I should. You know, I've always been super active. I've never, you know, had like health challenges, so to speak, other than I always liked junk food. I used to eat ice cream every single night, but I was super active. I moved my body one to two hours every single day.

[00:22:54] Thomas Hemingway MD: I loved to surf. I loved to bike. I was always so active that I never gained weight, but I started. Not feel so good. [00:23:00] My joints started to ache a lot, you know, I wasn't sleeping well. I had, you know, some vague, you know, brain fog, if you wanna call it that. I just wasn't as sharp and didn't feel as good as I thought that I should for, you know, the amount of activity I was doing and, and and such.

[00:23:14] Thomas Hemingway MD: So I decided, you know, I'm gonna really kind of change it up a bit and I'm gonna stop eating certain things, which is basically what I told you, those top three things. And so I, my wife and I actually went on this journey first, and when we saw how much it was benefiting us, we're like, okay, we. Get our kids converted too.

[00:23:28] Thomas Hemingway MD: Right. And it's, it's up to the parents. I mean, if you have kids that live under your same roof and you're the ones buying the food, like it's gonna go downstream eventually. Yeah. They might rebel a little bit, which ours did. Big surprise. But there's, you know, one step at a time. You know, you don't throw everything out the first night.

[00:23:44] Thomas Hemingway MD: Just kind of gradually work yourself into it. But for me, as I noticed when I was eating just real food and I dropped all the processed stuff, I stopped eating ice cream every night. I started to incorporate some other healthier habits with my sleep and so on. I was feeling so much better. I literally felt like I was 10 [00:24:00] years younger.

[00:24:00] Thomas Hemingway MD: I'm like, gosh, I want this for my kids too. I want them to feel better. I don't want them to, you know, we had kids that had issues with constipation and one that was always having an upset stomach. You know, later we found out, well, dude, we were feeding this kid like dairy three times a day. No wonder, you know, , or he was having cold cereal twice a day or whatever, you know, just they weren't eating the best things.

[00:24:18] Thomas Hemingway MD: And so as we did it later, they started to do it and it'd been so much better. I can't even even share how much better it's been. It's been awesome. 

[00:24:26] Christa: So let's do what's next in the 

[00:24:28] Thomas Hemingway MD: FM msg. So yeah, F M S G. So, so the second, this is super brief, but movement. Big surprise, right? We all know that we should incorporate movement, but one of my favorite hacks for this is we're all really busy.

[00:24:39] Thomas Hemingway MD: We don't have time for gym memberships. Many of us, I personally don't have a gym membership. But one of the things I do that I think most of us can do, especially those that are working from home or at a office or at a desk, I have incorporated the use of a standing desk right now as we're talking, I'm standing.

[00:24:54] Thomas Hemingway MD: I can jump up and down. I can move my body while we're talking during, or usually if I'm working and I'm [00:25:00] typing or I'm working on a project every hour I take two to three minutes. And I just move my body. So if I'm standing at my desk, I might drop down and do , you know, a couple of lunges. I might do a plank or two or three, you know, just simple body weight stuff.

[00:25:14] Thomas Hemingway MD: You can't see it behind me now. But on this door behind me, I hang a pull-up bar. And I do pull-ups. I don't know why. I've just always loved pull-ups. Like literally when I travel, I travel with one of these portable pull-up bars. And so it doesn't take a lot like simple, easy movements that you can do, whether it be just doing a simple up and down air squat, you know, working your quads a little bit, walking in place like I'm doing while I work at my standing desk.

[00:25:36] Thomas Hemingway MD: And I don't even have a fancy standing desk. I literally have my computer on top of. Amazon box, like it can be that easy, , it's not hard. So movement is the second one. And you do that in whatever way that you can incorporate it regularly, right? It doesn't have to be any certain thing. People ask me, what's the best kind of movement?

[00:25:52] Thomas Hemingway MD: Well, honestly, it's the one that you will do each and every day. So whatever that looks like for you, the easiest place to start is typically for people to just start taking a [00:26:00] walk every day. And if you can walk after you eat even better, just take like a five, 10 minute walk after you. Your blood sugar won't spike as much.

[00:26:07] Thomas Hemingway MD: It's really great for digestion. It's really simple and easy, unless you know it's sub-zero temperatures, then you gotta bundle up. So it's a little bit more complicated, but a simple walk is really nice. Or anything that incorporates some kind of muscle use, whether that be body weight stuff like I described, or by a couple of dumbbells, you know, I didn't appreciate this.

[00:26:25] Thomas Hemingway MD: I think I fell into the trap that most sort of fitness people have been taught for decades is. You know, you gotta do your cardio, you gotta do your cardio. And I, I still think cardio is great, but I think we've neglected the resistance training piece. We've neglected actually building our muscle because did you know if you do cardio every single day, you can actually overdo it and lose muscle mass.

[00:26:45] Thomas Hemingway MD: You will actually, your body will start to conserve its muscle mass and you will lose some and it'll try to use as little as possible. So cardio's. But you gotta mix it up, you gotta do some kind of strength training. So I just do about half and half, about three [00:27:00] days of each, and I mix it up and I don't have a specific schedule, I just kind of do what I'm feeling for the day.

[00:27:04] Thomas Hemingway MD: But you gotta do some sort of weight training in there. And there's a great book out there called the Resistance Training Revolution by a buddy of mine, Salano. He's a great dude and, and he really explains this really well, actually has a lot of good data. So that's the movement piece. Anything you wanna add?

[00:27:19] Christa: I think this just reminds me of the time I had a continuous glucose monitor and I was in, yeah, I was in Sedona with friends eating like as much as I possibly could, but walking afterwards I was like, man, my blood sugar is perfect. , uh, which is like the kind of one of the most easy. We don't really use it too much, but it's a pretty simple biomarker that is mm-hmm.

[00:27:38] Christa: huge for our health. So, but the main thing would be just like strength is, is under credited sometimes. Yeah. Um, we're kind of coming into a new era, I think, where we're like, we're kind of like, okay, less hit, more weight. But that's kind of the Yeah. The secret. Especially with aging also. But you made it digestible, right?

[00:27:55] Christa: Like, do something you enjoy. What I really heard from you is I enjoy what I'm doing. Okay. [00:28:00] Well then find something you enjoy. 

[00:28:01] Thomas Hemingway MD: Totally. I mean, you know, I surf, I ski, I snowboard, I hike, I bike. And actually in my forties, I'm turning 50. Next year I've. Incorporated a lot of walking. I didn't know I loved walking so much.

[00:28:13] Thomas Hemingway MD: Mm. It's so beautiful. I walk out of wherever I am. I don't take my phone with me and I just go for a walk. That's true. And I get some unplugged time. I get some deep breaths in nature. I get my natural sort of cues. I call it my vitamin M, N, and D. I'm moving. So Vitamin M, N is vitamin nature, and then dmm, hopefully getting a little sunlight at the same time.

[00:28:32] Thomas Hemingway MD: And those are my favorite three vitamins. I do that every day. Mn and D. So the next thing after movement is the first S, which is. And I was the worst at sleep for decades. Right. I mean, anybody goes to medical school or professional school, they just don't prioritize sleep. I mean, they, they're not taught that typically.

[00:28:48] Thomas Hemingway MD: I certainly wasn't. And you know, to my credit, in those days, we didn't know the true benefits of sleep. Dr. Jeffrey Iliff and Nagar out of the University of Rochester hadn't come up with this whole business of the [00:29:00] glymphatic system. Mm. Which is sort of like the analogous sort of waste disposal. That exists in our brains, kinda like the lymph system in our body that hadn't been discovered yet.

[00:29:08] Thomas Hemingway MD: That was like 10 years after I finished medical school that that got discovered. So we didn't know how amazing sleep was and really that's the only time your body really can clean out all the daily toxins that build up and sort of flush and refresh the system. It only really happens when we sleep. So number one, I just didn't know how important it was.

[00:29:28] Thomas Hemingway MD: I knew that if I didn't sleep, I felt kind of crappy, but I was like, ah, sleep is for the dead. Right? I mean the Cure song, right? The whatever it was. Four 13 Dream, I'll sleep when I'm dead. Right? Any Cure fans out there? I mean, that was my approach. And tell about a decade ago when my wife was like, dude, you are cranky.

[00:29:43] Thomas Hemingway MD: What is your problem? And and I was like, oh, okay. Well let. Let me step back and I realized, well, I was cranky cause I was sleeping four or five hours a night. Like, duh. No wonder I was cranky. And so I started to literally put a reminder on my watch or my phone and say, Hey, this is bedtime, this is, [00:30:00] you know, I've always been an early riser, so it's been hard.

[00:30:01] Thomas Hemingway MD: I've had to go to bed a little earlier too, and I've. Kind of been, you know, with kids, I think anybody out there knows with kids it's a little rough cuz you wanna get them to bed so you have a little bit of time without the kids, right? I mean, you wanna have some adult time , you know, without the kids we can chit chat and you're not interrupted and what have you.

[00:30:16] Thomas Hemingway MD: And so it was a learning curve and it didn't come on the first day. But I think if we can shoot for some number that works for us around seven or eight hours, Most people can see significant benefits. And I guess what I didn't realize is that one of the most important things with sleep, besides just the routine and planning for it, is like what happens during the day?

[00:30:34] Thomas Hemingway MD: Did you know that if you get out for five minutes in the first part of the day and you see the light and the light hits the back of your eyes, it goes to the back of the retina and it activates this area of the brain and the hypothalamus and it says, Hey, we're resetting the clock. That will actually help you to get a great night's sleep.

[00:30:47] Thomas Hemingway MD: So a great night's sleep starts early in the day, and then there's a bunch of other nuance. You wanna have a cold room. It's gotta be quiet. You know, if you need earplugs, Blackout curtains, whatever, AC to keep it cool. You know, I just call it the cave, have it a sleep [00:31:00] cave. And then you know, your bedtime ritual is super important.

[00:31:02] Thomas Hemingway MD: I think most of us with kids know that rituals are important for adults. Rituals are important too. So I go through that in the book. But sleep is so critical. And actually it's great for weight loss. And I think you had a podcast on this not long ago where somebody was like, I lost 15 pounds just when I started sleeping.

[00:31:18] Thomas Hemingway MD: It's true. Your hormones will be way outta whack if you don't sleep well. One of the quickest ways to get 'em in shape is having a good night's sleep. And sleep is 

[00:31:26] Christa: something that plagues so many people and gosh, there's just a lot of things. What would you, do you have anything to say to people who, I always suggest starting with all those foundations first, and I just wanna mention something fun or side note.

[00:31:37] Christa: Most people have heard of white noise. Yeah. There's something called brown noise. You can find like long podcasts or different things, and it's surprisingly, Just wanna share that cuz sometimes I think people have, I actually, I have to use it when I travel to cities because Okay, I'm, I live in the middle of nowhere, so I'm not around people and so if things are really noisy, it's like if there's an ambulance going down on the road in the middle of the night, not, it does not work for me.

[00:31:59] Christa: I do [00:32:00] not have that at home. It's really irritating. So I need to use. Not just noi, like I, the white noise is fine, but the brown noise actually sounds better when I'm traveling. Oh. So I'm just throwing that in there for fun. Cool. 

[00:32:09] Thomas Hemingway MD: Yeah, no, that's, I mean, anything that works for you, and I think now we have so many gadgets, right?

[00:32:14] Thomas Hemingway MD: Mm-hmm. , you can get your aura ring, you can get your Whoop or your Apple Watch. All these ways that are measuring our sleep, I think that's kind of fun to do. It's not essential. Yeah. I think most of us know when we've got a good night's sleep or not, because we wake up feeling amazing or not so amazing.

[00:32:28] Thomas Hemingway MD: Mm-hmm. so we, you don't have to go invest in one of these things if you happen to have. Yeah, definitely use it, but don't get so wrapped up in like, sometimes we get too hyper about, oh, if my number's not above 90, ah, you know, it causes more stress. Right. The object Oh yeah. Is to have less stress like the name of the podcast, right?

[00:32:44] Thomas Hemingway MD: We're not trying to overstress ourselves because we're fixated on a number, but these strategies are so helpful and number one, you just have to make it a priority. So prioritizing. Is super important. Lots of good stuff in the book. And then the next one is, uh, M S G. So this is probably the biggest, and we [00:33:00] won't touch on this a lot right now because it's such a huge topic, but it's optimizing your gut, your gut health, right?

[00:33:05] Thomas Hemingway MD: Most of us know that the majority of our serotonin in our body is produced in the gut, but what many of us don't know if gut does so many other things, like literally the majority of our immune system is right in the gut. So if we have issues with autoimmune conditions, Hashimotos, other concerns or. We just have a bunch of food allergies.

[00:33:22] Thomas Hemingway MD: Like most of this can actually be routed back to the health of our gut. So as we increase the health of our gut, and it matters because these guys that live there, right, the bacteria, viruses, fungi, ProTool, all the different microorganisms that are there, they at least have a similar number, you know, 30 trillion or whatever, like human cells, they're, they're about the same in number.

[00:33:42] Thomas Hemingway MD: We used to think they way outnumbered us. Now we know it's roughly the same as the number of human cells, but they do outnumber us with respect to the amount. Of D n or genetic material. So there's way more of that. And at the end of the day, it's the D N A that drives the messenger, r n a, that drives the proteins that are made.

[00:33:58] Thomas Hemingway MD: And so that actually really [00:34:00] matters. So we're actually at least as much them as we are us, maybe even more them than us. So we should pay attention. And when we do. Oh my gosh. It's a game changer, both for autoimmune conditions, for just overall, you know, gut health where we just can eat things and we don't feel crappy afterwards.

[00:34:17] Thomas Hemingway MD: You know, we feel good. We can digest things properly, assimilate them because we are, like my grandmother said, and I think Crystal will agree, we are literally made. From what we eat, we are what we eat and what we have eaten also had eaten previously. Right? So the quality matters, right? If you eat whole foods, real foods, it's important, but it's even more important too that they, whether they be plant, vegetable, animal, whatever, fish doesn't matter.

[00:34:42] Thomas Hemingway MD: They should be raised in the best case scenario, right? If we're feeding. Our livestock, Skittles, I mean, duh. It's not gonna be as good as if they're allowed to do what they've done for millennia is graze in the field and eat grass. That's what they're supposed to eat. So you are what you eat. And the gut is a big proponent of [00:35:00] how that plays out.

[00:35:00] Thomas Hemingway MD: And what most people don't know is that their cravings largely come from the gut. So if you crave, like I did for decades, ice. Guess what? That was a signal of my gut wasn't healthy. , because there are bacteria there that want you to eat ice cream or Oreos or crackers and chips, Doritos, whatever. They want you to eat that because that's what causes them to survive.

[00:35:20] Thomas Hemingway MD: So if you feel like you're being weak and you don't have willpower Bs, there's nothing wrong with you. You are not broken. Maybe your gut health could use a little bit of repair. Maybe your metabolism could use a little bit of repair, but you are not broken as an individual. These cravings are not yours.

[00:35:35] Thomas Hemingway MD: They're largely coming from the gut. So you get the gut healthy and guess what? You don't crave that stuff anymore. You actually want to eat your vegetables. It's amazing. Even my kids like now that their gut's healthy, they actually want vegetables. My daughter, Who is a type one diabetic, and we just discovered this in this crazy story, but she actually loves her vegetables and it's making it so much easier.

[00:35:56] Thomas Hemingway MD: Anyway, happy gut, happy life. There's just too much that we could speak of, but [00:36:00] you can get it in the book or, or on podcasts, et cetera, et cetera. 

[00:36:03] Christa: Yeah. And you're what you eat and what you digest, right? Yeah. So if things are imbalanced in the gut, you won't digest as well. Mm-hmm. and what you eat will predict what's going on in the gut.

[00:36:11] Christa: Right. So that was like a two-way street. Yep. Last one. There's one. 

[00:36:15] Thomas Hemingway MD: The second S is the S of your podcast. It's stress. So we all have stress. If we can optimize it, we will be golden. So especially these last couple of years of pandemic, I feel like our stress is through the roof. This study that really, that really kind of brought this to light, especially in my mind, was a 2012 study.

[00:36:32] Thomas Hemingway MD: In the Journal of Psychology, and it was a hundred and like 90,000 participants, like a giant, giant study. What was super interesting about this study is not that they classified people as low, medium, or high stress, but it's what came after that. So here's the clincher. . So we might guess that people who were in that highest stress level, we might guess that they were the ones that had negative health consequences.

[00:36:57] Thomas Hemingway MD: That's what one would guess. Right? More stress. They would be [00:37:00] less healthy. Cuz stress is bad, right? Well usually stress is bad. That's correct. But what was interesting about this study is that when they looked at that group that had the highest level of stress, There was only a subset of them that actually suffered the negative health consequences, and that literally had a higher mortality rate.

[00:37:16] Thomas Hemingway MD: It was only the subset that believed, they believed that the stress was bad for them. Those that had high stress and they didn't believe it was harmful, they didn't believe that it was bad and unhealthy, and maybe they used it as the impetus for change or pivoting like during the pandemic or you know, a challenge.

[00:37:34] Thomas Hemingway MD: Who likes a good challenge, right? Any athlete out there loves a good challenge. You don't wanna play an opponent that's way worse than you because it's just no fun, right? You want a challenge. So those that viewed stress as a challenge, though, they had the highest level. It was not only, not negative, but it was actually the opposite.

[00:37:51] Thomas Hemingway MD: They actually lived longer. And had less health problems despite having more stress. So the biggest difference was right here, [00:38:00] what we can control, what's between our ears, so to speak. And this was literally Revelational back in 2012, and I think it really applies to today. Because there's just way too much stress out there.

[00:38:10] Thomas Hemingway MD: Yes, there's optimization techniques, there's breathing. I mean, I love to talk about breathing techniques and all sorts of, you know, mental things that we can do, whether it be meditative or just simple mindfulness or, my favorite is just going out and getting some exercise and just really changing our physiology.

[00:38:27] Thomas Hemingway MD: The quickest way I know to do that is with either breathing or exercise, and sometimes you can do both at the same time, right? You deep breathe usually when you exercise. So optimizing stress. Is so critical. So that's the final S in the F MSGs, pneumonic we got there. 

[00:38:40] Christa: Woo. Mm-hmm. . We sure did. And speaking of stress, how is your daughter with her in newly diagnosed type one diabetes?

[00:38:47] Christa: Or how are you 

[00:38:47] Thomas Hemingway MD: handling it? Yeah, thankfully, you know, she's doing pretty well. I mean, it was a shocker, right? This is one of those things that can't really be predicted. My grandfather did have it, so there is some kind of a genetic propensity, but [00:39:00] surprisingly she's doing quite well. Her insulin requirements are getting less and less.

[00:39:03] Thomas Hemingway MD: But a lot of it is because the cool thing is we already were pretty, you know, good with her diet. and so it wasn't too hard to even tweak it a little bit more. You know, we, we do a fairly low carb diet for her. The carbs usually just come in some version of vegetables or fruit. We do almost no processed foods at all, and when we do, we do gluten free and good ingredients and that kind of stuff.

[00:39:25] Thomas Hemingway MD: But it's actually helped a lot. Like she's been quite good and, and actually it's been kind of fun because we are allowing her to sample foods that she's never really eaten before, that, that are lower carb and that are natural foods. She's liked them. It's been really cool. Like . It's actually, it's been tough and I'll be honest, she doesn't have a C G M yet.

[00:39:44] Thomas Hemingway MD: She doesn't have a pump like this is pretty early on. She's just a few weeks in, so we have to poke her six to eight times a day. She gets her insulin, she gets her blood sugar checked anytime she wants to eat. So it's tough that way. I think it might be a little easier once, once we get plugged into the whole CGM and, and insulin pump.

[00:39:59] Thomas Hemingway MD: [00:40:00] But you know, it's going surprisingly well. And I think the reason for that is that she was already used to a, basically a Whole Foods diet. So we haven't had to change a lot. We've definitely tweaked it some, and there's definitely less of the, uh, you know, sweets. I mean, we didn't do a lot of sweetss before, but we're definitely even more mindful of that now.

[00:40:16] Thomas Hemingway MD: But it's, it's going okay. I mean, surprisingly, knock on wood, you know, she's actually tolerating her pretty well and, and she's, she's really turned the corner. Yeah, she's seven. She's seven and seven. Yeah, so she's getting it now. I mean, at first it was super rough cuz you know, she'd asked me, am I gonna, you know, still have this next year on my birthday?

[00:40:32] Thomas Hemingway MD: And I was like, , oh my gosh. Quite a journey. Some conversations that are hard, you know? Yeah. But, uh, yeah, the, I think got a, she was blessed, uh, you know, yeah. Have us and just be in a place where we already were pretty naturally minded, eating whole foods and whatnot. So it's, it's actually been okay. You know, I wouldn't wish it on anybody.

[00:40:51] Thomas Hemingway MD: You know, I mean, you just gotta roll with it, right? You just gotta roll with the punches and keep on going forward. . 

[00:40:57] Christa: Yeah. Great. So much to say there. Yeah. Thomas, where can 

[00:40:59] Thomas Hemingway MD: people [00:41:00] find you online? Yeah, so easiest place. I'm fairly active on Instagram. It's just Dr. Thomas Hemingway these days. Dr. Thomas Hemingway.

[00:41:07] Thomas Hemingway MD: My website is Thomas Hemingway. Dot com and I spell it just like Ernest did with one m. So t h o m a s h e m i n g w a y.com. My podcast is the Unshakable Health Podcast, and if you wanna check out the book, it's the preventable book.com. So thanks so much for having me, Krista, it's been quite a pleasure.

[00:41:25] Thomas Hemingway MD: I've really appreciated 

[00:41:26] Christa: this. Thanks so much for coming up. Sharing and reviewing this podcast is the best way to help us succeed with our mission. To help integrate the best of East and West and empower you to raise the bar on your health story, just go to review this podcast.com/less stressed life.

[00:41:45] Christa: That's review this podcast.com/less stressed life, and you'll be taken directly to a page where you can insert your review and hit post.[00:42:00]