Episode 181 of the Fit Father Project Podcast is about being healthy after 50 and how busy parents can optimize their health, energy, and vitality.

In this episode, you’ll meet Dr. Thomas Hemingway, M.D., a board-certified physician, best-selling author, podcast host, husband, father of six, surfer, and health enthusiast.

He believes health and wellness are possible and sustainable through simple strategies addressing the root cause of health challenges, and he aims to help you improve your health and feel more alive with simple, natural, and actionable strategies.

With nearly two decades of experience as a physician, he is an expert at making complex health topics simple and understandable.

His book, Preventable! 5 Powerful Practices to Avoid Disease & Build Unshakeable Health shows a sustainable and realistic way to live with increased energy, vitality, and improved health without giving up everything you enjoy.

His podcast, Unshakeable Health, discusses simple, actionable tips for weight loss, gut health, brain health, sleep, stress, and more.

This incredible conversation runs the gamut of nutrition, exercise, environmental toxins, and anything relevant to living a long, healthy life!

In this episode, you’ll learn about: 

• How to eat for energy, clarity, weight loss, and the best health.
• Improving your metabolism naturally.
• Optimizing energy and increasing energy, focus, and mood. 
• Turning negative stress into a positive growth-promoting, energizing experience.
• Optimizing gut health.
• Increasing pleasure, energy, mood, and health through simple movements.
• And more!

So, to get the most from your health and fitness efforts, listen to this episode on being healthy after 50, take some notes, and check out FF30X! 

More From Dr. Hemingway

• Website
• Preventable! 5 Powerful Practices to Avoid Disease & Build Unshakeable Health on Amazon
• Unshakeable Health Podcast
• Instagram
• Facebook
• YouTube
• X

What is FF30X?

FF30X is a simple, sustainable, and specific weight loss program designed especially for busy men over 40. With short metabolic training workouts, an easy-to-follow meal plan, and an accountability team there for you at every step, FF30X can help you lose 30, 40, or even 50+ lbs — even if you’ve never picked up a weight in your life. 

Click here to see what you get when you join the FF30X program today!

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[00:00:36] And the reason we're bringing Dr. Thomas Hemingway on is because this guy walks the walk, he talks the talk, not only does he have a lot of medical experience and he presents it in a very good way, but he's like the living embodiment of what it looks like to be healthy in your fifth decade of life. I mentioned he has a lot of kids, he's living in Hawaii, he's running his medical practice, and he's also implementing all these lifestyle habits that we talk about inside our program.

[00:01:15] Hemingway feels are very relevant for a long and healthy life, so, Dr. Thomas Hemingway, welcome to the show, my friend.

[00:01:25] Anthony: too, and I want to kick off by kind of getting straight into some of the high level statistics.

[00:01:48] And like, how do you kind of talk about this with people when you come on these types of shows?

[00:02:11] It started to dip stabilize. And now it's, it's going down each and every year. And like I said, even prior to COVID, the life expectancy has been going down. This is despite having all the cutting edge medical technology we have today. And it, it ain't working. And I can tell you honestly, as a board certified physician of a couple of decades now, I see this in day to day practice.

[00:02:55] And I just thought to myself, what in the world is happening here? I, I trained [00:03:00] in medical school 30 years ago and I don't think I ever saw anybody have a heart attack younger than 60. Right. And most were in their seventies and eighties. And like, now we're having folks in their Thirties and forties having heart attacks and stroke, which those two combine together make up the most common cause of death right here in the us.

[00:03:39] Out of 10 of these common causes of death are nearly entirely preventable. And not even one of those is, is, uh, starvation and malnutrition. Like you would think, right? And all these rural sub Saharan countries and whatnot, where they might still have issues getting food and, and some still do. But that is even in most of those countries [00:04:00] right now, Dr.

[00:04:38] every single one of them. And we can talk about why that is later, but it is a tragedy. And that was one of my biggest sort of, I think, impetus to actually write this book is because I was seeing it real time in the ER. Um, as a board certified doc, I was seeing young folks come in with these conditions and it wasn't how I trained.

[00:05:15] We have all of this amazing technology. I mean, we can literally get somebody to what's called the cardiac cath lab in less than 30 minutes get their main artery, the coronary artery opened up so they can perfuse or get blood flow to the heart and save them in the throes of a heart attack, but we can't prevent it.

[00:05:55] Wow.

[00:06:18] Thomas: is some yeah So the the underlying sort of ground roots, you know base of all of these health conditions including obesity including heart disease cancer diabetes Type 2 I'm speaking of stroke Neurodegenerative challenges the base of all of this is what we call chronic inflammation.

[00:07:05] If folks haven't gotten that, I'd encourage them to do that because it kind of brings it all down to one common denominator, which is chronic, ongoing, daily inflammation, which I think we ignore in this society. It's really sad because it's literally the one thing that will affect every health condition out there.

[00:07:44] You want it to go away, right? It's like, I, I, I kind of use the analogy of a fire. You know, in your body, you have this smoldering fire of inflammation going on if you're overweight, if you have type 2 diabetes, if you have metabolic conditions like insulin resistance, which we now know is [00:08:00] like 9 out of 10 of us here right home, at home in the US, 9 out of 10 of us have insulin resistance to some degree.

[00:08:16] Anthony: it fair to say this is coming from like the food input mostly? Because like what's happening?

[00:08:31] Thomas: Yeah. So it's all of the above. I wish it were just one thing and food is a, is a huge driver, a 100 percent food is where I generally start.

[00:08:56] You get to pick that. It's either your best tool and aid and [00:09:00] helpful sort of natural medicine, if you will, or it's a poison and you get to pick that. And sadly, right now, present day, as, as you and your audience probably knows, our most common type of food here in the U. S. is not just processed food. It's what they call highly processed food.

[00:09:25] got

[00:09:34] In fact, we'll look at it because sometimes they want to get school lunch because you know, their friends get it. It's kind of fun. It's kind of different. You know, it's not dad's boring cooking they want. So we'll look at the calendar and we'll try to decide like what day does it. look like food. Most of the days, I'm just going to be honest.

[00:10:08] substance. It's not even really food. I mean, it's ultra process. It has sort of the big three drivers of inflammation, which are highly processed sugars, highly processed grains and flours, and then the highly processed, what I call the industrialized seed oils. All of their foods that are on the menu for the most part, probably nine out of 10 of them have these three ingredients, which are literally the recipe for not only obesity, but for every health condition that plagues society.

[00:10:49] Just think about, you know, those types of real food substances. There's literally way more things to add rather than subtract, just subtract these three things and it would make a world of difference.

[00:11:03] The absolute red flags. Um, or if someone was finding like a medium process food, some kind of like healthy organic cracker, at least it looks that way. But if you look on the nutrition label, what do you look for and see that ends up making it a no go into your body?

[00:11:30] And the way I have people think about this is it's any oil that you can't make with just squeezing the fruit. So if you can take an olive and you can squeeze it, press it, as they say, and get the oil, that's safe. Olive oil. We've been using it for millennia. It's, it's a good type of oil, avocado oil. If anybody's sliced through an avocado, it's a real greasy, fleshy type of fruit.

[00:12:02] Like those are the three kind of main. Healthy or sort of safe oils, everything else for the most part is no good. Start with the most common offender which is soybean oil. Soybean oil is ultra inflammatory. Canola oil, and here's the thing Dr. Anthony, a lot of times people go, well it says organic canola oil.

[00:12:41] And then to make us not, you know, go, Ooh, this is pretty disgusting. They, they bleach it. They deodorize it. They do all these things so that when we pour it out of the. Uh, the container that we can't tell that it comes literally, it comes rancid. And so it is one of the biggest contributors to inflammation.

[00:13:15] There's only one or two brands out there that I've found that don't have those bad oils. And you gotta read the dang label because it'll say organic hummus and you're like, sweet. Chickpeas. They're good for me. They have fiber. They're awesome. And then you look at the second ingredient and it's like sunflower oil and maybe it'll even say on the label.

[00:13:49] Sugar is another big thing I try to avoid for the most part. I don't care if it's. Maple, you know, if it's like cane sugar, which I love in Hawaii, obviously, I would rather we use cane sugar than the ultra highly [00:14:00] processed granulated sugar. But honestly, anything with a bunch of sugar is no good. Right now in society, we are plagued with what's called non alcoholic fatty liver disease, NAFLD, which is primarily caused by over consumption of sugar.

[00:14:33] I don't like a lot of grains. Most of them are no good for us, especially in this country. Sadly, I pretty much don't eat any bread in the U S. Um, or any bread products, really, because they contain this hybridized dwarf wheat, which is not the wheat that we were using millennia ago. So if you go to Europe, a lot of people that have gluten sensitivities when they travel like to the Mediterranean, for example, they'll tell me, Hey, I can actually eat the bread over there.

[00:15:13] So I try to avoid those big three when I look at labels, the sugars, processed flours and grains, and then the seed oils. Those are the three. And you know what's cool about that is when you keep it that simple, most of those other things that I would also encourage people not to, you know, consume like the artificial flavors, artificial colors, all of these kinds of things.

[00:15:56] Put the thing back on the shelf. Don't put it in your cart, stick [00:16:00] with real food. And I'm telling you, she's right. Real food is best. I love it. I have a

[00:16:16] Thomas: sugars on the label.

[00:16:34] I think fruit was created, especially when it's in season, it was created for us. Like it's literally there for us. There's so many healthy nutrients. Today I ate an entire papaya, like not just these tiny little. Uh, uh, ones you find that come from Mexico. This is a Hawaiian papaya. These things are pretty good size.

[00:17:15] So, I threw that in at the end of my meal. I had a big hearty breakfast. I had four eggs. I had some sausage. I made my kids some bacon. They love bacon. They didn't eat it all, so then I ate their bacon, too. And at the end of my meal, I ate a whole papaya. And that not only helps me digest the proteins that I just ate in the meat and eggs, but also, it's got Tons of antioxidants and vitamin C and it just tastes so dang good.

[00:17:56] Throw in the whole berry. You know, there's actually a fair amount. Most people don't know this, but raspberries, [00:18:00] you eat a cup of those, you've already got eight grams of fiber. That's like more than half of what the whole standard American population eats in a whole day. Like our fiber consumption is way down the tubes.

[00:18:25] Which is great for all the other folks that live in our intestinal tract, right? The bacteria, um, primarily, there's everything, bacteria, protozoa, viruses, all of that, but the main ones that we think about when we think about the microbiota is the bacteria. When we eat fiber, we feed them too, and they can literally help us to achieve optimal health.

[00:19:01] And personally, if you've ever done a CGM, which is a continuous glucose monitor, you'll learn what fruits will spike your sugar more than the others and you'll learn the combination. So everybody's a little bit different and it's kind of a blessing and a curse. I've had the opportunity to do this a few times.

[00:19:32] And so I don't eat them as often, which is hard. In Hawaii, we have tons of pineapple. The other night we had some at the end of our barbecue and I just had a couple of little pieces because it, that, for whatever reason, it just spikes my blood sugar more than. Then other fruit. So if you have the luxury to do a CGM, you can really find out which ones spike at which ones don't.

[00:19:58] Anthony: Great answer. And I [00:20:00] totally agree with you now, a question about some of the healthy fats and, or just fats in general, you mentioned a couple of oils that you do.

[00:20:18] Thomas: Yeah, I would love to. So, you know, I grew up in the seventies, um, as a kid, early eighties. And my mom, as most parents did in those days, feared cholesterol.

[00:20:45] I love eggs. So. for not just because I love them, but actually they have, as you mentioned, they have cholesterol and guess what? Our brain is mostly cholesterol. Like we actually need it. And so if you stop eating all eggs, all cholesterol sources, guess what your body's going to do? [00:21:00] Well, the liver will actually make the necessary Requirement for cholesterol, even if you don't eat it, I would rather eat it because I just freaking like eggs.

[00:21:29] I'd never use that stuff. Or, you know, the heaven forbid that Crisco stuff, right? Crisco was literally, literally the beginning of this issue with the uptick in heart disease in this country in the 1950s and sixties, it was Crisco and the. fake fats, right? The margarines and the shed spreads. You know, I actually grew up with shed spread and I never really liked it.

[00:22:12] living things like butter, especially grass fed. And I'm so stoked that now you can get grass fed butter more easily. Even at Costco, we have it in Hawaii. If we have it in Hawaii, it's probably everywhere. Um, but I love, I love real sources of any kind of food. And in this case, it's a real source of butter and fats.

[00:23:02] But I think for a quick, you know, couple of months when you want to get your body sensitive to insulin, going real low carb is super important. I, I did it too long. I did it for a couple of years, a couple of years back because it was all the fat, right? Everybody's doing this intermittent fasting. It's like, you do 16, I'm going to do 18.

[00:23:32] I, and I love breakfast anyways. It's one of my favorite meals because it's protein packed. And so I think all of these things are good in the right time, and when they come from a real whole from. food source, but, but weight loss stuff is really, I think, critical to sensitize your body to insulin, which a low carb diet is really critical for.

[00:24:07] I love colorful vegetables and fruits.

[00:24:26] So like, what's the production look like for like dinner time, for example, what is often served at the family table and how do you

[00:24:43] And then you bring the whole family in. They, you know, you got young kids, they can be a little resistant and that's normal, but guess what? If you stick to it and you, especially mom or dad, you take the lead and you're like, this is the way we're going to eat. And that's the way the kids see you eat. And that's the way you buy the food in [00:25:00] the supermarket to begin with.

[00:25:20] I mean, we might as well eat cardboard, for example, and cardboard wouldn't have all the sugar in it. But it's, it's not good for you. And that's the way I grew up. I mean, that's what we were told, you know, that all the Olympians were on the, you know, Wheaties box. Why wasn't I gonna eat that stuff? I mean, it was marketing.

[00:25:51] So is it going to be chicken? Is it going to be steak? Uh, the other night we had ribeye and I was stoked cause I had leftovers and I've been eating steak and egg two mornings in a row now. [00:26:00] So, so I always start with what's the protein and here we're currently at home in Hawaii and we have lots of fresh fish available, so we eat.

[00:26:24] So it's either some sort of protein, usually a fish, a chicken or a steak, or I, I, I'll be honest, like we buy pounds and pounds of ground beef every single week. Like we go to Costco and we'll like buy, you know, 10 of those packages. And each one has, I think it's like four pounds of ground beef per package.

[00:27:00] You can put it in anything, right? You can make tacos, you can make, throw it in it to a sauce for something. Um, so I always look at what's the protein first. And then after that, we, we talk about what are going to be the vegetables. Um, and that's something that, um, you know, my kids, thankfully, because my wife and I started it, like, I eat lots of veggies, like, they, they, they get tons of fiber.

[00:27:37] Like I hated Brussels sprouts and we've always buttered them up. We put some Parmesan cheese. We always roast them in the oven. So they're a little bit on the crispy side. You want something. Fanatically amazing throwing a little bit of bacon in there. Like, Holy crap, you've never had such a great vegetable in your life.

[00:28:11] That's organic. We'll throw that on at the end of the meal. Maybe we'll have it with a little bit of a Greek yogurt, for example, as our little treat, you know, instead of ice cream, which is what I used to think as a treat, but I hardly ever eat ice cream anymore. It's just such. It's too sugary for me and honestly, mostly low quality.

[00:28:39] Anthony: that seems really simple. You could do it in many ways. And obviously you do rely on like ground beef as a go to, which I didn't overlook.

[00:29:05] That it would grow into such an impactful mission. And I want to let you know that I'm so grateful to be connected to you in this lifetime. And on behalf of me and my entire team, we are so grateful to be in your life, helping you get and stay healthier for your family. That's what I want to share. Just some gratitude from my heart to yours.

[00:29:37] And in fact, you, it was better to have the breakfast and sometimes you actually skip dinner, um, which I think is cool because a lot of people do it the other way where they shift that first meal back a long time. And, and maybe they, you know, do a, we have a lot of people who listen to this, who do a 24 hour dinner to dinner fast once in a while, which is huge, but talk to us about just like fasting, what you do, what you've kind of discovered going through this, the different levels of it [00:30:00] and

[00:30:02] Yeah. So, and I, and I've tried all of the above, like we were kind of chitchatting about the OMAD thing that even snuck into that, uh, into my lifestyle for a few months and I've tried it all. And what I've found is that I do best personally when I'm eating three meals a day. Partly because I like to get the protein in.

[00:30:39] So this is kind of like your natural body cycle is that during the day, we should be doing all our stuff, including we should eat during the day. Once it's nighttime, we shouldn't really be eating anymore. I mean, just think of what we used to do. A hundred years ago, two hundred, a thousand years ago, we never really ate at night.

[00:31:15] Like that's baseline. We can all do that. If you want to throw in a couple hours on the other end of that, whether before or after. I'm cool with that too. I personally like to try to fit in three meals. So i'm trying to eat Um a breakfast which is sometime usually around 10 a. m Which still gives me about a 14 hour fast on most days because i'm usually done eating by 6 p.

[00:32:07] And then if you do what I recommend, wait three hours. That means you shouldn't lay down till at least 11 o'clock to go to sleep. You should have about a three hour window before you lay down at night where you're not eating. I call it a food curfew and that's actually super helpful for your sleep.

[00:32:38] And it's because I ate late into the night where I should have done a little bit of a curfew as I like to call it a food curfew and don't eat those last three hours before bed. So I feel like fasting is still beneficial. For everyone on a regular basis, like a 12 hour overnight fast, and you can extend that by a couple of hours.

[00:33:15] We like that once a week, but every day would be too much for sure. Yeah. Every day is too much. And the other thing, and people don't realize this, is that when you get into that like over fasted state, your body gets smart. It's like, Hey, these are kind of like famine conditions. Like I know what's going on here.

[00:33:44] Like I've been through thousands and thousands of years of existence as a human. I know what that looks like. And so that's why you got to mix it up. Whatever you're doing, you should mix it up. In fact, even for me, I don't do the exact same thing on every single day of the week on the weekends. I'm usually [00:34:00] pretty mellow about my fast.

[00:34:20] Like what we were taught back in the day in school, like you gotta eat every three hours, like most of that is hogwash. It's based on zero science. But that, what that'll do is guarantee you insulin resistance. If you're always spiking, Your glucose, guess what, also spikes your insulin and guess what, your body gets resistant to it.

[00:34:54] But don't really be pushing it like on a daily basis. If you want to do a 24 hour fast once a week or you want [00:35:00] to do, uh, 48 or 72 hour fast once a month. Like I'm cool with that. Fasting is awesome. It's just not made for every single day.

[00:35:22] Now you got a little sweet. And then mentally, I'm sure a switch flips in your, in your mind where you're like, okay, time for the food curfew, it's over. And now it's no longer an option. And then you begin the fast. I

[00:35:39] Absolutely.

[00:35:53] Thomas: All of that. Yeah. Yeah. I would say, um, It's really, really important to, at a [00:36:00] baseline, get approximately, and these are approximate, everybody's a little bit different, because if you're in a place where you're sweating a lot, like east coast in the summer, or in the south during the summer, or Hawaii like me, where you're, you know, the temperature is just up a few notches and the humidity, like you're gonna have to add a little bit to this, but most people could benefit from a simple equation where you just take your body weight, like for me.

[00:36:44] Cause we don't have AC in the house here in Hawaii. So I'm like, I'm drinking this stuff. Like it's going out of style on a day like today, but I would say a baseline is half of your body weight. Um, when you're speaking pounds to ounces. Every day as a minimum and then add [00:37:00] to that for your exercise and add to that for the time of year and pretty much the only thing that counts for me is, is, is water.

[00:37:25] So you may actually be. less hydrated after you drink whatever that fluid is. So I'm pretty much just counting water for the most part. If you're eating a bunch of fruit, there's obviously significant water content like in a watermelon or a melon cantaloupe, honeydew melon, those kinds of things too. And that kind of plays in, but I would start with the bare minimum of half of your body weight.

[00:38:05] First thing when I wake up, because why? Because I'm, as I mentioned, I'm in my 50th year. Like I, if I drink water before I go to bed at night, I'm getting up to pee. Like that sucks. I don't want to get up to pee. I want to sleep the whole night. And so you wake up naturally a little bit dehydrated because hopefully you haven't had anything to drink in at least eight hours.

[00:38:41] kind of gets me fired up, gets all my cylinders going, gets me ready for the day. So start every day with water, especially if you're looking for weight loss. One of the best things to do, start every meal with a full glass of water. Drink 8 to 16 ounces right before every single meal. And it does two things.

[00:39:16] Maybe I won't want to eat as much food. Like it has that sort of physical effect as well. Um, and you just, It's so darn easy, and yes, if you can get the reverse osmosis, if you can add back in some minerals and electrolytes, great too, but I would just say the baseline, you know, make sure you're drinking at least your half of your body, uh, in ounces, um, every day and then start the day with about 16 to 20 ounces of water and try to do water before every meal as well.

[00:39:44] Anthony: All right. So this is probably something that wasn't discussed when you were in medical school, and that's the role of environmental toxins in preventable disease, particularly like stuff in our households. Industrial stuff could be in food products, but also plastics.

[00:40:10] Thomas: So this is definitely not something we focused on in medical school.

[00:40:33] S. right here at home that are approved for use, that say that they're okay. It's like Roundup is one of them, glyphosate. Like that's okay? Heck no, that stuff is not okay. But here's the thing. So what I do at home, a couple of just super, super simple things. Number one, first thing, and this started, I'll just be honest, in Hawaii we have a tradition and most people do here.

[00:41:07] I don't even leave. They don't leave the building. They stay at work. I don't ever take those things out. I don't bring them home. Like I always have myself, my kids and anybody who visits, like you got to take your shoes off first thing. So don't wear shoes in the house. And especially if you have carpet, like please don't wear shoes in the house.

[00:41:48] Um, so take your shoes off at the door for the most part, try to avoid carpet. Um, if you can, here's another big thing also free. Yeah. Open your windows. Let the air flow through. Yeah. And I know we're coming up [00:42:00] on winter, so it's probably starting to get cold, but even if you have a window cracked and you let some natural airflow come in, that's almost always a good thing unless you live exactly next door to an airport and you're getting kerosene and other burning fumes coming straight into your house.

[00:42:33] And what this usually means is you can get, I, I always recommend a reverse osmosis, uh, filtration system to start. And these aren't super expensive. You can get one on Amazon for maybe two to 300. So it's not like crazy ridiculous, but it's a really good investment because there's nothing worse than having.

[00:43:08] They say it's safe, but it's not like, like there's actually a really cool website. If you just go to ewg. org, there's links to how you can get your local water, um, information you can, you know, it's really helpful. So, so. A reverse osmosis filter is kind of the baseline. I add to that. Um, I also have a carbon filtration that goes after that.

[00:43:47] And I'm not talking about fluoride, like get the fluoride out of the water. We don't need that. It's never been shown to really be helpful. Um, but I'm talking about, you know, you can get, uh, helpful things like calcium, magnesium, potassium. You can potentially get that from good [00:44:00] quality water. And when you ultra filter it, sometimes.

[00:44:19] So with them, they have the stainless steel ones. Um, but we try to get rid of all the plastics in the house. Like heaven forbid, like don't. Put plastic in the microwave, don't, you know, eat out of plastic. I mean, try not to drink out of plastic bottles when I travel. Sometimes I have to, cause that's the only thing that's available.

[00:44:52] I don't know how you speak of these things, but they are. Disastrous to our hormonal system and they're so [00:45:00] prevalent. Whether it be from the water bottles, from the cookware, from just the packaging of standard foods that we buy at the grocery store. I mean, almost everything is in plastic, like get it out of the plastic.

[00:45:29] But. I just feel so much better about keeping my food out of plastic as much as I can. So those are kind of the lowest hanging fruit that I think most of us can benefit from immediately. And basically they're all free other than the water filtration. Very good. And air too. The air part is, is, is not necessarily free, but if you open the window, that's free.

[00:46:05] And now I'm like, I'm cleaning it, you know, twice as often. Nice.

[00:46:26] Thomas: Yeah, absolutely. And here's, here's why they're important. So even if you do a food first mantra, which is always what I. Profess to do and I do my best to do, you're going to have some gaps and supplements, as long as we use them as supplemental and we don't use them as, Hey, I'm going to take this so I can eat checks in the morning or Wheaties or Doritos in the afternoon.

[00:47:08] And guess what? Nothing's been done about it. And it's even worse. It's even worse now. So the things that we buy, even though there are, you know, hopefully organic and they're well raised and all of that, they still are less full of nutrients than they used to be. So there are a few. Things that we need to supplement with, even with a whole foods, real foods diet.

[00:47:45] So the omega 3s. game changing. I mean, for brain health, they're also very much anti inflammatory and like, talk about a good fat to have the Omega threes. Um, I actually did a recent podcast on that. If people want to [00:48:00] really interesting backstory, you know, many of us are familiar with the Omega three that.

[00:48:24] And most of us are deficient, at least functionally in magnesium. And so I feel like we could almost all benefit from additional magnesium in our diet because it. It's literally involved in 600 plus reactions, including the most important one that keeps us alive every single day, every breath making the ATP.

[00:49:04] What I've noticed is with age, you actually don't produce it as efficiently. As you did when you were a kid. So even I, when I'm in the sun, I'm still taking vitamin D supplements. Yes. I'm trying to get it from our, our food. Like fish has vitamin E, any kind of liver. Um, if you're eating the whole organ that nose to tail approach, which I know most of us don't, but if I can get some chicken liver, beef liver from time to time, I try to add that to my diet.

[00:49:49] But I do have an entire chapter in my book, preventable that speaks exactly to the supplement. Um, Topic because it's confusing and so many people out there are like, well, [00:50:00] take this one. No, take that one. Oh. So I'll go through in the book, like how to, you know, come up with a good game plan of how to approach all supplements.

[00:50:24] And you, and you trust the label and you know, they use the good manufacturing process and it's third party validated, things like that. Like there's so many different brands out there that are good. So it's not just one brand, but there it's a little bit nuanced. And I would just for. Better, you know, complete list, you know, check out the book.

[00:50:43] Anthony: Love it. Love it. Okay. So as we get into the tail of this, I want to ask you about. How the rubber meets the road here in terms of people doing this, you know, what's the order of lifestyle change of things people could do is something more important than others.

[00:51:13] Thomas: Yeah, so you're exactly right. All of those factors and you left out one really important one stress and how the stress influences all of us and I think the last, you know, several years with the pandemic has been super stressful for most of us, how we optimize that and deal with stress in our life.

[00:51:45] The second is an equally important. It's gotta be the movement piece. And what's cool about the movement piece is that I don't think it needs to be. That complicated. I think we've made it way too complicated. And even our [00:52:00] influencer friends make it too complicated. You're looking at a guy who's really active and can do a lot of crazy things with his body.

[00:52:28] Fitness, traditional medicine, health and wellness is that we over focused, overemphasize cardio. Cardio is great. But like if you do cardio all day, every day, and you never do anything with weights, like you will actually lose muscle mass. I'm telling you from a guy who lost a little bit when he was doing too much fasting.

[00:53:03] So if you're not incorporating at least three days a week, some kind of weight training, resistance training activity, and it can be at a gym or it can just be Doing air squats like I'm doing right now can be doing pull ups. It can be doing push ups It can be doing body weight stuff do do planks do Lunges like all this stuff can easily be done with body weight And if you have a couple of you know Dumbbells that you can add to it at home like we have a super small skimpy Home gym for for my wife and I who are Fitness fanatics.

[00:53:54] Dude, I was at the gym like all day. Like I love that place. There were so many exercises to do. So much equipment. Like. [00:54:00] I was eating amazing food, but I was working out like crazy. I mean, it was crazy. It was awesome. I love the gym, but I don't personally have a membership to one and you don't need one, but do body weight stuff.

[00:54:30] I'm standing, talking to you right now, Dr. Anthony, like I don't have a standing desk most places that I work. I get a cardboard box. I throw it on top of the regular desk and my laptop is right on top of that cardboard box. Like that's my standing desk. Like it's easy. Do as much as you can throughout the day with movement.

[00:55:10] 10 minutes of movement of any kind. If you're in a super cold place and you got young kids, one of the funnest things ever, you put on some music and you do a 10 minute dance party, you pick three songs, you're done. And it's a lot of fun. You get a lot of giggles, especially if you got little girls like I do.

[00:55:39] Go for a quick walk around the block, you know, whatever, just do 10 minutes of movement after every meal. And it'll be a game changer, not just for your insulin sensitivity, but for your waistline and just for this. This that lies between the ears, like you'll be so much happier. You get so much more energy, you digest your food better.

[00:56:12] I got a whole chapter on the book on that. And I would just say. Prioritize it, schedule it, put it in the day and calendar. And if you have little kids like I do still like try to get them to bed a little bit earlier so you can make sure you get your seven or eight hours of sleep. Like for me, once I started valuing that, my wife will tell you I'm just a better human.

[00:56:39] Anthony: I love it. I mean, I'm just reflecting on. This conversation and what we've covered so far, this was like a wide range from the beginning when we talked about the big picture of what's going on and like a population level, all the way through the deep nutrition stuff.

[00:57:09] And I think that's going to help so many people realize that coming from you, especially in the weight that these things have is going to help really just drive these principles home and something someone's really going to value. So on that note, I know you do a ton of health education in many places, your book, your podcast, please tell us where more people can connect with you far past

[00:57:28] Yeah. Yeah. Thank you so much, Dr. Anthony, for having me. It's been such a pleasure. And I would just like to leave everybody with, you can start today with any of these things. Pick a couple that you've heard that you're like, I'm going to do, like Dr. Anthony says, I'm gonna do that dance party now. Like, I'm excited about that.

[00:58:04] We just like the way we look better. We just feel better. We just, you know, we're excited about life. We wake up alive instead of. Like I was for many years, just kind of on autopilot. Like I was surviving life for way too many years and I'm thriving now. And I want thriving to be a part of each and every one of your lives.

[00:58:38] Um, But I do have a book now, which, you know, you type in Hemingway and his books will come up and maybe mine will too. Hopefully my book is over there on Amazon. Uh, preventable. You can just put my name in Thomas Hemingway. It'll come up there for you, but yeah, any place on the interwebs, Thomas Hemingway, you can find me and I would love it if you grabbed the book because it's just, it, there was a whole topic here, dr.

[00:59:18] And actually I do respond to all my messages personally, both on Insta and emails and stuff like that. So reach out to me, I'd be happy to chat and keep. Keep, uh, keep doing what dr. Anthony is recommending. He's a cool dude. And it's really, it's got just a plethora of helpful courses and programs. Like I just think what he's doing is amazing.

[00:59:41] Anthony: Thank you. You too, brother. This was great. I learned a ton. I appreciate you.