Prevention Over Prescription: Why I Wrote This Book & How It Can Change Your Life
Prevention Over Prescription: Why I Wrote This Book & How It Can Change Your Life
Kwadcast,
I’ve got some exciting news: my new book, Prevention Over Prescription, is officially available for pre-order! You can grab your copy right here 👇🏾:
👉🏾 Pre-order "Prevention Over Prescription" Now
Let me share why I wrote this book, and why I genuinely believe this message is so critical today.
Why Prevention Over Prescription?
We're bombarded every single day by endless health advice. "Try keto!" "Do intermittent fasting!" "Eat vegan!" "Go carnivore!" It’s noisy. It’s confusing. And let’s be honest—it can get overwhelming.
I wanted to distill all this confusion into something simple, clear, and actionable. My approach is about embracing the 80/20 principle—making small changes that create massive results.
From my 15+ years as an ICU physician, including my recent experience as Department Head at The Ottawa Hospital ICU during the peak of the COVID-19 pandemic, I’ve seen firsthand the harsh reality when prevention isn't prioritized. I watched too many people get critically sick or lose their lives to conditions tied directly to metabolic health issues—like obesity, diabetes, hypertension, and high cholesterol.
Those heartbreaking experiences fueled my mission: help people prevent these outcomes. Because seeing fewer people needing ICU care means seeing more people living healthier, happier, longer lives.
Challenging the "Magic Pill" Myth
A big misconception I want to tackle head-on is the belief in prescription medications as magical quick fixes. Yes, prescriptions absolutely have their place—but they're never free from cost. Every medication comes with side effects, trade-offs, and consequences.
Instead, let’s flip our focus: How can we avoid needing prescriptions altogether? That’s where the real magic happens.
Better Health You Can Actually Feel
My promise with Prevention Over Prescription is straightforward: better sleep, more energy, and a life you truly enjoy.
Here's a personal example. During the pandemic, my family and I noticed our sleep quality plummeting from constant screen time and social media exposure. So, we introduced two simple but powerful changes:
No phones in the bedroom. Screens and sleep don’t mix.
Blue-blocking glasses to protect melatonin production and improve sleep quality.
The results? We felt dramatically more rested, energized, and mentally sharp. Small changes, huge difference.
My #1 Piece of Advice for Better Health
If there was one single health hack I'd ask you to adopt immediately, it would be this:
Increase your protein intake (aim for 0.7–1 gram per pound of ideal body weight daily).
Protein does wonders:
Boosts lean muscle, enhancing your metabolism.
Reduces cravings for unhealthy snacks.
Regulates blood sugar, keeping your energy steady.
Keeps you feeling full longer, helping maintain healthy body weight.
It’s a simple habit that brings multiple health wins, no matter your dietary preference—whether you eat animal protein, Greek yogurt, lentils, tofu, or supplement with high-quality protein powder (one reason I founded Gyata Nutrition!).
How Lifestyle Choices Influence ICU Admissions
Lifestyle choices deeply impact who ends up in the ICU. Smoking, alcohol, poor diet, unmanaged stress—all drastically increase your risk of chronic diseases and complications that lead to ICU stays.
If you modify these factors now—stop smoking, limit alcohol, improve your diet, and manage stress—you can profoundly shift your health trajectory away from disease and toward longevity.
Nutrition’s Vital Role in Prevention
I'm diet-agnostic—keto, low-carb, vegan, carnivore; it doesn’t matter. What matters is focusing on whole foods and minimizing highly processed foods. That alone is transformative.
Again, emphasize protein first, choose foods close to their natural state, and watch your health dramatically improve.
Sleep and Stress: The Hidden Pillars of Health
We underestimate sleep and stress management far too often. Stress, quite literally, can be a killer—I’ve seen patients in ICU due to stress-induced heart conditions (like Takotsubo cardiomyopathy), triggered by severe emotional stressors.
Prioritizing sleep is the single most practical way to reduce stress:
Get morning sunlight daily.
Stay physically active.
Avoid late-night meals and screen time.
Keep your bedroom cool and dark.
Quality sleep is foundational to stress resilience and overall health.
Did COVID Change How Medicine Views Prevention?
I hope so! COVID was a wake-up call for everyone, including healthcare. Conditions that made COVID so deadly—metabolic health issues—are largely preventable. I see younger doctors and medical students now more enthusiastic about prevention, and it gives me hope.
Think about this: each COVID ICU admission costs our healthcare system roughly $53,000. Imagine the possibilities if we invested even a fraction of that cost proactively into health and prevention.
What I Hope You Take Away from This Book
My ultimate hope is that readers understand this powerful truth:
You don’t need dramatic changes to transform your health.
Pick just one or two things from Prevention Over Prescription—maybe eating more protein, maybe a daily walk, maybe adding resistance training—and commit. You’ll experience remarkable transformations in your energy, sleep, strength, mood, and overall vitality.
Ready to Transform Your Life?
Pre-order Prevention Over Prescription now, and let’s start your journey toward a healthier, happier you.
👉🏾 Pre-order "Prevention Over Prescription" Today!
Thanks for your support, Kwadcast Nation. Let’s spread the message: Prevention really is more powerful than any prescription.
Much love and freshness,
Dr. K