Blog Archive

The skill of getting back on track (Holiday Tips #3)

Holiday Stress (Holiday Tips #2)

Holiday Tips #1

These two studies show us why food quality is important

Things the body does: use energy

Fatty Liver Disease

Who can see the future?

What should you work on now?

Medications as a tool

Two interesting ideas for good nutrition

The long game is hard

The Fogg Behavior Model

The difference between fatigue and hip replacement

Personalized medicine

Look at the gain, not just the gap

(Sustained) weight loss is hard

Willpower won't work

The Messy Middle

What makes life unpleasant?

What if I can't sleep?

Lack of sleep = fat storage mode

Four goals for every healthy eating plan

Our Core Values

Let's Nudge Your Nutrition

Simple Rules for Good Nutrition

Undermuscled is a problem too

Quality Muscle - Part 2

Quality Muscle - Part 1

Maintaining quality of life

Avoiding or delaying is better than surviving

Healthspan is the length of time spent living a high quality life.

The Sweet Spot is the intersection between medical science and your life.

Thyroid medication tips

Securely upload medical records.

New Client Information

Telemedicine with Dr. Christopher Fox and Sarah Sato, NP

Can I Eat Carbs if I Have Prediabetes?

Hey Doc, Why Are You on Facebook?

One Percent Wins to Reverse Prediabetes

Do I Really Have to Pay Attention to My Health All of The Time?

How Can We Live to Be 100?

These 2 studies show us why food quality is important

Two Ingredients Needed to Improve Your Health Using Lifestyle

Can Prediabetes Be Reversed?

What Foods Do I Need to Avoid If I Have Prediabetes?

5 Tips for Getting Healthy When You're Too Busy

5 Steps for Building a Sustainable Healthy Eating Plan

Records outage and our sincere apology

5 Rules for Every Healthy Eating Plan

In this part 1 of a 3 part series, let's learn about the 4 goals that every healthy nutrition plan needs to meet for it to be successful for you.

4 Questions About Carbohydrates Let's start at the beginning, and answer 4 basic questions about carbohydrates to help you understand what role they play in your nutrition and how you can use nutrition to help achieve good health.

What would you do if you were shipwrecked on a desert island? Where would you start? Food? Shelter? Water? The "Robinson Crusoe" phenomenon states that when we have limited time, we can't do everything - at least not well. Something has to give.

Menopause is a time when women face special challenges when it comes to maintaining health, controlling blood sugar, and living well. One of these challenges relates to loss of muscle.

Hey Doc, is this food good? Or bad? Diet culture teaches us to label foods as good or bad, healthy or unhealthy. It's rarely that black and white. Here's another way to look at food using a game called "Better Than."

Good habits can be hard! Building good habits is one key strategy for improving health, but it can be one of the harder to implement well. Watch this short training for insights about habits and 3 tips you can use to help yourself dial in your habits.

Use spices to control blood sugar and improve health

A link to be notified when COVID-19 vaccine is available

2 Interesting Observations About Your Brain

A weight loss study shows two key findings important for us as we pursue good health through lifestyle changes - (1) It's the people who follow the program who get the results, and (2) It doesn't have to be perfect.

Stress relief is super important during COVID-19. Some methods of stress relief are effective, but many forms of stress relief that we rely on turn out not to work. Learn the difference between the two and how you can relieve stress effectively.

What is it for? Not too long ago I listened to a talk by Seth Godin titled “Stop Stealing Dreams” in which he discussed the educational system.

Changing behavior can be hard It can be really hard to change habits and routines, to live healthier lifestyle.

Atomic Habits In his book Atomic Habits writer James Clear describes a study where researchers wanted to help 248 adults build better exercise habits. They divided the subjects into 3 groups.

When I was in medical school and learning how to perform basic tasks, like reading an ECG or a chest x-ray, I was taught very specific protocols for each process. For example, reading an ECG was RRABEIIM – rate, rhythm, axis, bundles, enlargements,...

There's a different approach to type 2 diabetes proven to be effective at achieving diabetes remission.

Meet your river guide Just before I got married, several of my friends took me on a guys’ adventure day, which included a day whitewater rafting on the Arkansas River.

Yesterday I swept out my garage in the morning. It’s amazing how quickly the dust and dirt accumulates in that space.

“Eat breakfast like a king, lunch like a prince, and dinner like a pauper.” It’s likely you’ve heard this statement before.

The Value of Exercise You know that exercise is important. The body just doesn’t work right if you are not moving.

Is this food healthy? Before the pandemic, I ordered a latte from a local barista. In our exchange, the barista mentioned I might like to try it with coconut milk, because it’s “healthier than cow’s milk.”

Reconnecting with old friends during COVID-19 As I write this, one of my college housemates, a cardiologist in Miami, has been sick with COVID-19 and on a ventilator for almost a month.

Everyone loves a hero When I was a kid, every week I could not wait for Saturday morning cartoons. I would get up, race downstairs with my sister, and spend the next 2-3 hours watching the week’s new shows.

I beat myself up pretty well last week. During this time of coronavirus and social distancing I had grand plans to take advantage of fewer commitments and increased downtime to accomplish so much.

The 8 Pillars of Joy My daughter Maddie is a science and math geek (much like her father). But she’s also got this really cool artistic side.

Where does your mind go when you eat? I heard this question recently when listening to the Ten Percent Happier podcast interview with Evelyn Tribole, one of the developers of the intuitive eating.

His blood sugar was up, and he was feeling like everything was falling apart. James’ system was breaking.

Ready, Set…Fizzle Karl* wants to get back into the habit of running regularly. He’s gained about 10 pounds over the last 2 years, and where he used to regularly hit the trails about 5 times weekly, lately he’s “just not motivated” to get out the...

Confession Time My 15-year-old son has a metabolism like a hummingbird. It seems that if he doesn’t eat every 2 hours he’s likely to waste away.

Headlines won’t always tell you the whole truth I’d like to come back to the question of “what’s the best diet?”

“Overfed and Undernourished” One hundred years ago, if you ate a food that had calories, it also contained nutrients – vitamins, minerals, and other small molecules that help your body produce energy, heal itself, and fight infection and cancer.

Time for an Added Sugar Audit Today we’ll focus on reducing or eliminating added sugar from your diet. But before we get to that, let me give you some background information.

The Diabetes Fire Triangle and How Many Carbs You Can Eat “You have diabetes.” Jane was not surprised to hear those words.

It’s February 22 nd , you just realized you haven’t used your new gym membership in almost 3 weeks, and your plan to lose weight on the keto diet was blown up by a bag of Cheetos, a bottle of wine, and Seinfeld reruns. In your MSG-induced fog, you ask...

You’ve known for some time that you want to improve your health. You’re carrying extra pounds you can’t seem to drop, or you lack energy to enjoy your kids after work, or you feel like your concentration is lacking and your brain is foggy.

Optimal. Adj. Most desirable or satisfactory. Do you strive to achieve optimal health? Have you ever thought about your health this way?

Recently I was asked to do a newspaper interview about a best-selling book that discussed treatment of Hashimoto’s thyroiditis (low thyroid function caused by one’s own immune system). In the end I was not thrilled with the accuracy of the information...

vi·tal·i·ty: noun. The state of being strong and active What does it mean to have vitality? Take a look at the definition above.

I strive to practice medicine in the “Sweet Spot” that sits right where medical science and your individual circumstances meet. Medical science tells us how to best treat certain populations, then you and I figure out how to best apply that science...