I'm a Doctor Who Broke Every Health Rule I Knew

I spent years learning exactly what the body needs, then lived in a way that broke nearly every rule of it. This is about the gap between knowing health and doing it. I talk through my own training years, the 120-hour weeks, and the decade where the way I lived finally caught up with me. Then I go through five things your biology actually expects, and why so many of us end up at odds with it. — What you’ll learn — • Why knowing the science doesn't translate into doing it • What years of sleep restriction and overwork did to me • Five basic things your biology expects from you • How movement and muscle contraction affect blood glucose • Why social connection is physiology, not a soft extra Subscribe if you want more honest medical videos. This is general information from my own experience and reading, not personal medical advice. For anything specific to you, speak to your own doctor. — Chapters — 0:00 Knowledge as armour 1:43 The gap between knowing and doing 4:46 Modern life violates your biology 10:15 Push back against the current — Sources & references — • Muscle contraction clears glucose continuously — Richter & Hargreaves, Physiol Rev 2013 (93:993–1017) https://journals.physiology.org/doi/f... https://academic.oup.com/edrv/article... • One night of sleep restriction ≈ 25% drop in insulin sensitivity — Donga et al., J Clin Endocrinol Metab 2010;95:2963-8 https://academic.oup.com/jcem/article... https://pubmed.ncbi.nlm.nih.gov/20371... • Growth/recovery hormones are released mainly during sleep — Van Cauter, Plat & Copinschi, Sleep 1998 (somatotropic axis review) https://academic.oup.com/sleep/articl... https://pubmed.ncbi.nlm.nih.gov/10984... https://www.jpeds.com/article/S0022-3... • Chronic social isolation — a documented physiological stressor — Holt-Lunstad et al., PLoS Med 2010 & Perspect Psychol Sci 2015 (meta-analyses) https://journals.plos.org/plosmedicin... https://journals.sagepub.com/doi/full... — Important context — This describes a single clinical observation, not a general treatment recommendation. On this — “120-hour weeks · 56-hour on-call” — the broader scientific evidence is currently mixed. Individual responses can differ from population-level results. Always discuss with your own clinician. This describes a single clinical observation, not a general treatment recommendation. On this — “Cortisol — chronic elevation drives fat storage & muscle breakdown” — the broader scientific evidence is currently mixed. Individual responses can differ from population-level results. Always discuss with your own clinician. This describes a single clinical observation, not a general treatment recommendation. On this — “CGM + HRV — Michael's own continuous glucose & recovery tracking” — the broader scientific evidence is currently mixed. Individual responses can differ from population-level results. Always discuss with your own clinician. This describes a single clinical observation, not a general treatment recommendation. On this — “Ultra-processed food — engineered to override satiety” — the broader scientific evidence is currently mixed. Individual responses can differ from population-level results. Always discuss with your own clinician. This describes a single clinical observation, not a general treatment recommendation. On this — “7-10 minute appointment — built for a complaint, not lifestyle” — the broader scientific evidence is currently mixed. Individual responses can differ from population-level results. Always discuss with your own clinician. — Medical disclaimer — Medical disclaimer: This video is for general information and education only. It is not medical advice and is not a substitute for a consultation with a qualified healthcare professional. Always seek the advice of your own doctor or another qualified clinician about any medical condition or before making any decision about your health. Never disregard professional medical advice, or delay seeking it, because of something you have watched here. ▶ Watch next — ARE DOCTORS HEALTHY???:    • Would you switch doctors over their health...