我行医多年，对医疗体系完全不信任，也尽力保持健康的生活习惯。当然，人生难免变数，但总有一些方法可以增加成功的几率。我最害怕的就是被卷入医疗产业复合体。我是在说所有医生都是坏人吗？当然不是。但过去二十年来，医疗模式确实出了大问题。

以下是我个人认为的每日良药：

1. 把食物当作药物。一个简单的道理是，你身体里的每一个细胞，你的每一个想法，都离不开你所吃的食物。吃垃圾食品，就会排出垃圾食品。要吃得健康。

2. 我尽可能长时间、尽可能多天地进行禁食。这也被称为限时饮食法。今天的第一餐是在下午早些时候。不吃早餐。我大约18个月前开始尝试这种方法，效果非常好（对于任何需要减脂的人来说，它也很有帮助，因为它能自然地降低胰岛素水平）。你的新陈代谢不需要一直处于开启状态。

3. 我尽可能多地进行户外步行。这不仅能补充维生素D，还能极大地放松身心，优化大脑功能。我无法告诉你，我在散步时会产生多少工作灵感（例如视频创意）。这背后是有科学依据的。

4. 哑铃力量训练。我从小就喜欢有氧运动和各种运动，但直到30多岁才开始认真地进行系统的力量训练。真希望我十几岁的时候就开始！我坚信任何人，无论年龄多大，都可以开始力量训练。它能带来惊人的新陈代谢益处，让你身心都感觉更强壮。

5. 我每天都会摄入大量的天然抗氧化剂和抗炎化合物。这些成分在食物和天然补充剂中都很容易找到。我最喜欢的两种是新鲜的有机蓝莓和姜黄（姜黄素）。

我会尽一切努力避免服用处方药，并将其视为万不得已的最后手段。

最好的生活是远离医疗体系和药物。每个人每天都可以做一些事情，尝试以自然的方式优化新陈代谢健康。

值得付出努力。

希望你身体健康，远离医生和处方药。

I’ve been a praticing physician for many years. I absolutely do not trust the medical system and do my best to keep healthy lifestyle habits. Of course, life can be unpredictable, but there’s always things you can do to tip the odds in your favor. My nightmare is to get sucked into the medical-industrial complex. Am I saying that all doctors are bad people? Absolutely not. But something has gone very badly wrong with the medical paradigm over the last couple of decades.

Here are 5 things that I personally consider my daily medicine:

1. Treat Food as Medicine. The simple truth is that every single cell in your body, and every thought that you have— is powered by what you eat. Junk in, junk out. Eat clean.

2. I fast for as long as possible, on as many days as possible. Also known as Time Restricted Eating. First meal of today is in the early afternoon. No breakfast. I only started doing this around 18 months ago, and it has been magnificent for me (it’s also good for fat loss, for anyone needing that, because it keeps your insulin levels naturally low). Your metabolism doesn’t need to be switched on all the time.

3. I walk as much as possible outdoors. Not only does this give you vitamin D, it is outstanding for relaxing and optimizing your brain. I can’t tell you how many ideas I have for my work (e.g. videos) while I’m out on a walk. There is a scientific reason for this.

4. Strength training with dumbbells. I have been into cardio and played sports my whole life, but only started a serious structured strength training gym routine in my 30s. I wish I had started sooner when I was a teenager! I truly believe that anybody, of any age can start a strength training routine. It brings amazing metabolic benefits and helps you feel physically and mentally stronger.

5. I load up daily with natural antioxidants and anti-inflammatory compounds. Plenty of these available in foods and natural supplements. Two of my favorites are fresh organic blueberries and turmeric (curcumin).

I will do anything to avoid a prescription medication, and consider them an absolute last resort.

The best life is lived away from the medical system and drugs. Everybody can do something each day, to try to optimize their metabolic health naturally.

It’s worth the effort.

I hope you can stay healthy and away from doctors and prescriptions. @DrSuneelDhand