Fearless MD

Bullet Points From Jan 16th 28-Day Kickstart

Healthy Food Choices Help

January 16, 2024


Veganism is a social justice movement, not a diet, and means you avoid all meat, fish, poultry, or anything that has to do with animals, including leather, cosmetics, and honey.

Whole Food Plant-Based eating means you avoid all meats, poultry, fish, eggs, and dairy. The plants you consume are minimally processed (not usually in a can, box, bag, or bottle that requires multiple ingredients to be listed.

Vegetarians can be subdivided into Lacto-ovo vegetarians, who consume dairy products and eggs in addition to consuming plants, and Pescatarians, who eat veggies, fruit, and other plants but include fish.

Omnivores pretty much eat everything: meat, poultry, fish, eggs, dairy, processed food, plant based food.

-The Standard American Diet should be avoided because of the high amount of processed food and high amounts of salt, sugar, and fat.

-More calories should come from consuming minimally processed plant-based food because they contain fiber and are replete with micronutrients.

-More consumption of whole foods that are plant-based should be the main goal. “Whole” means minimally processed: no list of added chemicals; usually has short shelf life; looks close to how it came out of the ground or off a limb or vine.

Why Plant-Based? Numerous reasons are presented. Several cardiologists, outspoken about plant-based eating were presented.


Health Professionals Follow-Up Study

Studies | Adventist Health Study

A way to reverse CAD? – PubMed

Blog – Fearless MD


  • Get a journal and start writing. Start the day by listing 3-5 things you are grateful for. Trust me, it helps.
  • Track what you eat this week and calculate your daily average intake of servings of minimally processed plants
  • List 10-15 whole foods that you like (Purchase this weekend)
  • Watch one or more of the following videos:
    • What the health
    • The Game Changers
    • Live To Be 100: Secrets of the Blue Zones (2 episodes)
  • No Netflix? (choose one from below)
    • Watch Forks Over Knives Movie on YouTube
    • Watch 2 videos on YouTube- The Exam Room with Chuck Carroll
    • Watch 2 videos on You Tube- NutritionFacts.org (Dr. Michael Greger)

The Fearless Approach:

F– Plant-based eating (crucial)

E– Exercise (regularly)

A – Avoid toxins (alcohol, tobacco, processed food related)

R– Restorative sleep (adults should aim for 7-9 hours)

L– Lessening Stress (meditation, yoga, deep breathing)

E– Engage your mind (learn a new language or instrument)

S– Social Energy (working with others on projects)

S– Spiritual Connectivity (Mind, Body, Spirit for completeness)

Next Zoom Town Hall- January 23rd 2024 – “Conquering Cravings” and “Handling Pushback From Family and Friends” – Dr. R. Gupta

Link to Register: https://us06web.zoom.us/meeting/register/tZIvf-uuqj8uEtYqzhn0cxlRNTpQGPNn0w-0?_x_zm_rtaid=Kq8y7WKIQeyxHVHDPan5aQ.1705602075055.067e7ca38cba303cebc2cd8b148de810&_x_zm_rhtaid=550#/registration

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