Been a busy few days in the hospital. I’m wearing my Days of Christmas tie as I dash between different medical units.  As a doctor, I consider it imperative to set a good example for health and wellbeing, even while I’m at work.

What people have to remember about modern mainstream culture is this: it’s sadly utterly toxic.

At almost every turn, we’re pushed in the wrong direction. Being sedentary.
Being encouraged to eat junk (all year, not just at Xmas).
Being nudged all the time toward habits that make anyone sick.

That’s now considered “normal”— and it’s promoted all around us no matter where you are. If you want to stay healthy, it’s a constant FIGHT against these forces. The only thing that ever wins in the end, and has ever won for any human being, is iron discipline and willpower— especially when you are up against a lot of negative influences around you— no matter where you are and where you work.

Here are 5 things I do specifically at work to protect my health and energy. And these could apply to any job in any industry:

1. I walk at every opportunity.
If I feel like I’ve been sitting too long or not moving enough, I step outside and do a lap around the hospital. I do this multiple times every day. This is great when it's warm outside, but in the winter, it often works even better for me: the cold air on my face gives me an instant wake-up effect. Scientifically, cold exposure increases norepinephrine and dopamine activity in the brain, which boosts alertness, focus, and energy. It’s a natural reset.

2. I stay well hydrated all day.
Tea and water. Here I am with my Earl Grey— I’m hooked. And yes, tea absolutely counts as hydration. Despite the mild caffeine content, it still contributes positively to fluid balance. I personally don’t drink coffee, so it’s tea and water for me regularly during the day.

3. Bursts of cardio.
I avoid the elevator whenever possible. I often run up and down the stairs as short “bursts” of cardio. Scientifically, brief high-intensity movement increases blood flow to the brain, raises adrenaline and dopamine levels, and improves alertness and mood. It’s one of the fastest ways I find to get a burst of energy and increase my alertness.

4. I don’t eat until 1 or 2 pm.
I start work around 7am, but I don’t eat breakfast. As far as I’m concerned, it’s not necessary for me (or for most people). This is known as Time-Restricted Eating (sometimes called Intermittent Fasting). I only introduced this about 18 months ago after reviewing research on metabolic health. I don’t do it for fat loss (though it’s excellent for that— because it helps keep insulin levels low, and insulin is a fat-storage and pro-inflammatory hormone).

I never thought I could go this long without eating. I started gradually. I was hungry at first, but overcame those initial hunger pangs by staying disciplined. Now I feel clear-headed and energetic all morning with just tea and water. No solid food until early afternoon.
I’ve worked in dozens of hospitals across the US (and the UK), and I’m honestly shocked at how often we feed sick, inflamed patients sugar and excessive carbohydrates first thing in the morning— when they’re already metabolically stressed. It sadly reflects a deeper ignorance of society and the medical establishment about how nutrition and eating patterns are basically everything when it comes to health.

5. I protect my energy.
I try my best to stay positive and upbeat at work and focus on why I’m there. I deliberately avoid work politics, office gossip, and unnecessary whining and talking about “people”. Humans will be humans (we all know that)— but you’ll be better at what you do, and far more successful, if you ruthlessly protect your focus, your purpose, and your energy. That applies to any field of work. 

Anyway, wanted to share those five with you all.

Hope everyone is having a great build-up to Christmas!