Dr. Colin Zhu is a family medicine physician who practices primarily locums. He also trained as a chef and a health coach at the Natural Gourmet Institute for Health & Culinary Arts and the Institute for Integrative Nutrition after medical school. We discuss recommendations he has for his patients looking to eat healthier and physicians looking to do this same. We talk about essential kitchen utensils and small appliances, his go-to ingredients, for simple, fast, healthy, and delicious meals. We finish by discussing his book, Thrive Medicine.
Locum tenens has taken him to Nevada, where he worked with a Native American population at a tribal-run outpatient clinic, a Veterans Affairs system in Louisiana and a county medicine department in Santa Cruz, California that runs its own homeless shelter. A fourth position found him at a community health clinic in Seattle with a diverse refugee population. Currently, he works in Los Angeles.
His traveling work has been featured in publications such as The DO, MedPage Today, and Stat News. To share his unique blend of medical knowledge with a wider audience, Dr. Zhu launched TheChefDoc website, an online wellness and lifestyle education platform which has been featured in Jarry Magazine, OWaves, and Brit + Co. Colin is also the author of “Thrive Medicine: How To Cultivate Your Desires and Elevate Your Life,” released in December 2017.
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Thrive Medicine the Book: https://www.amazon.com/Thrive-Medicine-Cultivate-Desires-Elevate/dp/0999646133/
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Disclaimer: This is the transcript to the episode. This transcript was created by a talk to text application and the function of having this here is to improve the page search engine optimization. This transcript has not been proofread, so please listen to the episode and don’t read this. The information contained herein will inevitably contain inaccuracies that affect that quality of the information conveyed and the creator of this content will not be held liable for consequences of the use of the information herein.Count Zoo as a family medicine physician and culinary school graduate. We discuss recommendations he has for his patients looking to eat healthier, and physicians looking to do the same. We discussed the kitchen essentials with regards to utensils and small appliances, his go to ingredients for simple, fast, healthy and delicious meals. Then we finished by discussing his book thrive medicine.Welcome to the physicians guide to doctoring A Practical Guide for practicing physicians. Dr. Bradley Block interviews experts in and out of medicine to find out everything we should have been learning while we were memorizing Krebs cycle. The ideas expressed on this podcast are those of the interviewer and interviewee and do not represent those of their respective employers.And now, here’s Dr. Bradley Block.Welcome back to the physicians guide to doctoring. On today’s episode we have Dr. Collins zoo. Who is also known as the chef doc? So Dr. Zeus, thank you so much for being on the podcasttoday. Hey, thank you doctor blog. I really appreciate it.So first off, can you tell us a bit about your training where you went to med school and residency what your training is in, then include that bit about culinary schooldesperately. I’m basically a Board Certified family physician. I’m also board certified in lifestyle medicine and I’ll get back to the lifestyle medicine in a bit. But I went to school in West Virginia, I did my osteopathic training there for those of you don’t know what op Pathak medicine is, is basically very, very similar to MD training, prescription of medications, we can do surgeries license in all 50 states. We just have extra training with manual manipulation in the school. Other than that, we look at things from a whole person approach And that was something that I, you know, really enjoyed about philosophies, because my mother is a Chinese medical doctor and she practices, you know, acupuncture and herbs and things like that out in New York. And so my upbringing was more focused on prevention, wellness education on just basically connecting with people. And so I after received my education in West Virginia, I taught in an extra year in automatic training and so kind of like a teaching assistant. And so I graduated after five years, and that produced the gap here. And so what I did was during that gap year, I just said to myself, What am I going to do? A lot of people said, you know, they would travel and, you know, such and such and I decided that I grew up with two parents who cooked in the kitchen. I was very fortunate. I’m trying some background and so I just also thought that there wasn’t enough nutrition in school. I don’t know about you Dr. Block, but for us, it was around like 10 credit hours, and it was mostly focused on biochemistry. I remember reading a recent survey back in 2010, pretty much 27% of all medical students across the board actually required a nutritional course. And so, you know, I felt that there was a paucity in it. And so I decided, you know, what we need to do because we fight a chronic disease burden. We have an obesity epidemic and a lot of things to lifestyle related. So I wanted to learn more about food and so I enrolled myself in the culinary school that was health supportive and plant based. I did that in Manhattan, after which I went to residency did my family practice training and then afterwards, I had used my college education to enhance my day to day. So what that means is I practice mostly on the outpatient side or mostly in clinics and in addition to one on one counseling with patients talking about diet and lifestyle tips, I also hold workshops and do demonstrations, food demonstrations, and I also speak at different national conferences, about food as medicine and or lifestyle medicine as well. And so that’s what I’ve been using the education for.You mentioned plant based and I just wanted to clarify that the terminology for myself is plant based the same thing as plant only.No it’s not plant only per se we’re not talking about vegan where you know you’re not having any type of animal foods or substances or clothing, things like that because sometimes, you know, you could have the definition can definitely over not laughing very plenties mainly talks about having a majority of plants. And we’re talking about you know, dark green leafy vegetables, nuts, seeds, beans, legumes, whole grains, you know, very, very, very, very little processed oils and animal foods, including me to eat fruits and things like that. So that’s what you know, mainly mean vegetarian. There’s a whole host of different definitions as such, but when we talk about plant base, we’re talking about Whole Foods in its entirety and retaining as much what Mother Nature has intended for.Okay, good. I wasn’t clear on that term. But that certainly clarifies it. So it sounds like that’s really what a lot of us, dare I say most of us are recommending to our patients nowadays, right? Mostly plants, little processed food, lean meats, because if you use a term like vegan, you’re right that that also has a lot of other connotations. And I think an excellent example of a vegan Food is an Oreo. Oreo is vegan. So that’s not necessarily what we’re going for with our patients. But, but yeah, whole plants. And yeah, very little processed or minimizing processed foods and processed sugar. So to just start, I think it would be great if you could give us some information for our med student or resident colleagues who don’t have much time don’t have much income to work with, and may not have so much cooking experience. So if you could help our juniors out there, what are some recommendations that you would have? If they maybe come from a house not like yours, where there’s not much cooking going on? And they don’t have much experience? Where do where should they even begin? Like, what utensils or what equipment? Should they be purchasing to start with?Yeah, definitely. It’s an excellent question and like other health care providers, including myself, and you, you know, we best gone through that phase of our life and knowing what it means to live off of a budget. And I think that it also relates to our some of our patients. For me, I do primary care. And we deal with all variety and across the spectrum in terms of social economic classes before I’m currently in LA right now, but before I was in Southern California, and I worked with an underserved Latino community, and before that, I was in Seattle, I was working with refugees in a community health center. And so doing primary care, you know, you get to look at different populations and you kind of meet them where they are. And so, you know, for your med students or residents, this definitely overlaps with also our patient population that are also looking for things on a budget. And we live in a time where you know, a head of broccoli is more expensive than a liter of coke and Bad is attributed to public policy and you know how certain things are subsidized but that’s an entirely different you know subject so I would say where to start would be number one looking at your market your supermarkets and also seeing you know what is nearby and believe it or not, there’s actually different kinds and different classes of supermarkets. You know, you have your whole foods and you know, I what I would call your upper tier supermarket, and then you would have something closer to the banner where like a convenience store or a bodega or something like that depending on what part of the country you’re at. And then you know, you have everything in between. So I would probably say in truth a plan, please shop for something local. Okay, if you can visit farmers markets, okay. You not only save in terms of costs, but also you get to meet the farmers and the people. That producing farm your food, right? You actually save in terms of food mileage. And what I mean by food mileage is if you ever look at a produce, and you look at the sticker, and you look at where it’s come, you have to understand and be mindful of how how many miles it has traveled until it actually reaches the shelves. And quite honestly, it doesn’t get picked and automatically teleport to your supermarket. They need to do a process, bring, you know, certain chemicals to preserve the freshness of it by the time it gets to your market, right. So that’s one thing to consider. So the closer in terms of food mileage it is to you, the better. Okay, another thing to thinkabout but, you know, when I was a resident, just the hours that we had to put in and I’m sure it was the same for you were so sometimes absurd that I getting to something like a farmers market would be would have been really challenging. So I really would have been stuck going to just a typical supermarket. So if you have your resident and he’s going to the supermarket or she’s going to the supermarket, they’ve never had any type of cooking experience before. And they’re just looking for something because you know what, they’ve been on their feet all day. They haven’t been eating anything except for graham crackers and ginger ale. But they want to, you know, do something healthy but really hard to screw up. So, right, what ingredients are we looking at specifically, where it’s hard to screw up, so it tastes good, but it’s, it’s, you know, however you wanted to find healthy, but you know, better for you.Okay, so if you don’t have an opportunity to go to a farmers market, I would recommend if you have the cheapest plant food you can get is actually from ethnic foods or ethnic markets. So for example, if you have like an Asian market, a Mexican market and Indian markets You actually save a lot more in terms of produce and you actually save a lot more in terms of spices and herbs. But to answer your question, if you were to just go to your supermarket I would definitely say if you have little to no experience in the kitchen, what the what the supermarket does nowadays is that they actually combined certain ingredients together so you can immediately put it you know, on the in the oven on the pan or on the grill, okay, and we’re talking about things like something to start you know, making fajitas for example, you know, they would put different tricolour you know, bell peppers together, you know, you would just pick up whole wheat tortilla from the green aisle, and then you know, just make something quick like that. Or, you know, they have things to grow with, you know, they would have portobello mushrooms, they would have different grilling vegetables that You can do, they also have ingredients that they put together for example, carrots, onions, and celery. That is a base for most soups, a base to make stock with, you know,okay, so sorry. So so far, a couple of things that you mentioned, just to recap so sliced bell peppers in a frying pan as a base for I think you said fajitas. And then what was that base for the soup, carrots, onions and celery,correct. carrots, onions, celery, or it’s also called a mirror, mirror plot in French, that’s the combination for the base of the soup. Okay, any other of those simple combinations that that we might be able to help those residents or med students out with so they can make sure that what they’re eating isn’t so then just ramen again. Um, if you do not have time to prepare dry beans from scratch, you can get you know, canned beans or canned lentils and all So quick cook rice, specifically brown rice.Kimani is very quick to make as well and then that could be added with your vegetables. You could stir fry, you know, something really quick, will be a couple more examples as well. Any go to batch cooking recipes. So for the listeners that don’t know what batch cooking is, basically it’s how my family we live our lives. We cook on the weekends, so my wife also cooks during the week, but sometimes either she or I or both of us will cook together on the weekends and we will make something that will last for a long time. You know, make a ton of it. Right? Right, have a couple of have a little bit of it fresh and then the rest of it goes into the freezer for use later on, which was right a resident or a med student or our patients right who are busy and don’t have much time for prep. It’s a very easy way you find a window of time you take advantage of it. You cook a huge amount Do it and then you have a lot of a lot to go with and it’s also a cheaper way to do it. Yeah. The economies of scale. So do you have any go to batch cooking either meals or recipes.Um so this is something that I personally do myself during my busy days in practice is I would get most of my grocery shopping and cooking done on a Sunday and I would you know, cook for most my lunches and then you know, cook for some of the dinners to mix it up. I would actually cook every other day if I’m really busy or maybe cook you know, fewer or more times just depending on the week, but I would say your my, the quickest and most nutritious would be to make big pots of soup, stews or gumbo. Okay, and you could do that with any variety of soup recipes. I would highly recommend a slow cooker i know i know that we’re going to talk about kitchen utensils but a slow cooker is a great appliance. Also very cost effective to be able to, you know, put a lot of ingredients into it and then you you know, set it and forget it and then it does its own cooking while you can actually cook something else at the same time. So that way you know you’re not you’re not spending time cooking two different recipes. You already have an appliance that’s already doing it for you. Oh yeah,I love I love this slow cooker. I it’s not really a plant based thing. But chuck roast is one of the cheapest cuts of meat out there because there’s so much gristle in it and it’s so tough, but you throw that in a slow cooker and you cook it for 12 hours on low and it just it’s just so good. So it’s cheap and then you get just a ton of meat and then you can mix that in your soups, your gumbo or Yeah, it’s very, very versatile. So yeah, I love that slow cooker.Yeah, definitely. I mean I just made the other night a a spicy Like vegetarian gumbo on using the slow cooker so I had a separate batch of brown rice on the side and then I just chopped fresh parsley and you just you know, garnish it and there you go, that’s already three or four meals.Yeah and the throws and throw the rest in the freezer. So what other so the slow cooker, what other are some essential utensils to have around the kitchen.So essential utensils is you don’t have to have a lot of equipment you don’t have to have an expensive kitchen to cook well. You need to have a few items and you just know you just need to know how to use them properly. And I would definitely say you know spend money on high quality items. That is durable. Okay, we don’t want to my opinion you don’t want to really skimp out on that because not only does it you know affect you know the cooking and how well your food tastes at the end. But you also don’t want to spend more money Replacing the thing utensils. So for example, you know I would recommend getting either a smaller large soft pan, okay where you can make stock and different sauces or you can make you can also get a frying pan as well. I would say a eight inch diameter or 12 inch diameter two if you’re making for more than one, I would recommend you know stainless steel for the in terms of a knife I would recommend a chef or a French knife as it’s called and a sharpening steel and making sure that your knives are you know, kept sharp. The only other knife I would recommend that’s essential will be a paring knife in terms of foods and different small cutting as well. Getting a good quality chopping board and you know essential okay. In terms of other utensils would be a spatula, you’re my probably use a spatula, you know like a silicone base. A heat resistant and you can get that very cheaply and that is very versatile in terms of mixing, stirring and things like that. If you want to be fancy you can get in microplane to best you know different things to put on food. But the only other things in terms of appliances I would get is definitely get a slow cooker like we mentioned before. a blender quick, great things for blending would be making smoothies smoothies is a great idea in terms of mixing different ingredients together that’s also nutritionally packed. You can also store as well and it’s very versatile. You can also make sponsors out of that and you can also make you can even have good high quality blenders you make soups out of that. And also if you want to be fancy, you can make your own salad dressings out of that. The only other thing I would recommend would be getting a toaster oven so if you don’t have time to bake something, a toaster oven is really quick, depending on the efficient the heat efficiency of a toaster oven. Very quick to throw like, you know, a pizza in or any other things you want to, you know, throw in while you’re doing something else. Because I know that medical students and residents want to save time.And I can imagine you can get something like that pretty, pretty cheaply. I think we had to get a microwave for one reason or another. And it was just remarkable to me how inexpensive a microwave like the cheapest microwave they had. I don’t remember what it was, but it was something like I was shocked to see how inexpensive a microwave was. So I’m sure a toaster would be relatively inexpensive as well. So how about ingredients? So you mentioned before, some simple ingredients that were hard to hard to screw up, but do you have any? What do you find the ingredients that you’re most commonly using? I know for myself, I put chia seeds on anything like if you ask my wife, I really put chia seeds on too many things. And when I do, it’s inevitably too many chia seeds and and therefore I’ve ruined it but any things that that you tend to put incorporated into a lot of your meals.Yes. So when I am able to cook I always so when you guys do grocery shopping and the market has a bulk section and if it does then that’s great because you will save on costs if you get bulk items and what I would recommend getting bulk items for would be grains like brown rice or Kima. Any variety of beans, black beans, pinto beans, kidney beans, and lentils, green lentils, red lentils, and honestly Those are probably going to be your most nutritious most satiating high end fiber and you know most cost effective items to get right in terms of produce. What I typically get is always a bunch of kale. Okay kale is a very versatile and I know that we’ve been hearing kale and all over To place and you know, I do a lot with kale you know I can certify with kale I can sell a kale. I’m a big soup guy. So I always have carrots and onions and celery in you know, my fridge. And then usually I’ll just mix it up I’m a big fan of mushroom. Mushrooms is very versatile, MSG, which is a very common flavoring but it’s also synthetic and not healthy for us. It’s actually derived from mushrooms. So when people are saying that, you know, something common that I get from patients that you know mostly eat meat is that they don’t you know, they think that vegetarian cooking or plant based cooking is very bland and very, you know, just not flavorful. And if you know what ingredients to use, it’s actually the opposite and mushrooms is actually something that you know, it’s actually you know, very cheap and adds a lot of flavor you know to it. Other items I keep on stock would be garlic, fresh garlic and fresh ginger Growing up in an Asian household, we use ginger for everything. And garlic is honestly something that is very nutritious and also a great agent to be able to flavor a lot of different things as well. Sorandom question, how do you clean a garlic press because anytime I’ve ever used the garlic press I’ve never been able to get it clean. They’re always tiny little bits of garlic skin and old garlic stuck in it. Any tips? I know this has nothing to do with what we intended to talk about. This is completelybut what the highwas what I’ll be honest with you I have no idea what a garlic presses I actually chop and mince all the garlic myself using fresh garlic. What does it do it does they clamp down and give you a little How does it exactlyit’s got a bunch of holes in it and like no just like a press so you get squeezed Yeah, these tiny little holes, and then you’re stuck with some garlic remnant on the other side. Or to peel out Oh yeah,Garlic Garlic is tricky because if your hands are wet or if the garlic is wet, then the actual appeal of it will be stuck to anything you know the board or you know any of the utensils. So, what I do is, you know, I just take a couple cloves of garlic, I use the flat surface of my knife and mash it, I remove the peel. And then I just hold the garlic and just basically just chop garlic and I just throw that to start any type of recipe that are any type of cooking I’m doing that night.What about snacks because a lot of times what I tell my, when I tell my patients is try to have something relatively healthy, that’s just out all the time, so that if you’re walking by you’re more likely to snack on that. And then which then in turn makes you less likely to snack on something that might not be as healthy for you. So what about You’re either for yourself or what you recommend to your patients. What are your go to snacks to just keep out and keep available?Well, I think the first thing that you touched upon is you know, whenever you walk into an office is a very common thing to have, you know, candy or chocolates right there. And I feel that if you remove, you know that item from your site, you’re not going to be wanting to try to, you know, reach for it. For me, I’m more of a firm believer of, you know, getting good, nutritious satiating meals two to three times a day that way that prevents snacking in between I believe that you know, if you snack you know more that you’re just going to be adding extra calories that you may not necessarily need So, but that the answer your question, I will, for me personally in my office right now, I go to a wholesale club, like Costco, for example, and I, you know, just get a jar of raw mixed nuts. We’re talking about the fast show with cashews, walnuts, you know, pecan, things like that. It’s easy to reach for things that are roasted and salted. And what you don’t want is the process oils and the extra sodium. So and I know very common thing to get would be like potato chips and things like that. But honestly, if I ever need to snack and I do too, I always reach for a jar of raw mixed nuts. Another thing you can do is, honestly, if you can prepare snacks ahead of time that you know that you’re going to be snacking, pack fruit with you fresh fruit with you pack, you know very simple stuff, celery and carrot and then bring a jar of peanut butter or almond butter or cashew butter with you. The combination of the two would actually satiate you. So it’s really about the preparation and that way you’re not going to have hunger pain, and then have the impulse to grab something. You know that where, you know, we alter is when we are not prepared? And then we’re like, oh my god, I’m so hungry I and then you, you know get hangry and and then you reach for something that is not nutritious because you’re trying to fill that, you know that immediate needs.So it’s kind of like dig your dig your well before you’re thirsty.dig yourYeah, exactly. Whatever before you’re hungry. Yeah. So what about for patients? I think a lot of this stuff, if not all of this stuff that you’ve mentioned so far is are excellent recommendations for our patients who may be suffering from a metabolic disease. But is there anything else that you haven’t mentioned so far that you may be telling to your patients about improving their eating habits or if they haven’t had much experience in the kitchen or, or things that you would tell them about ways to prepare foods and certain foods to prepare, that you haven’t touched on yet?I think what we touched upon is are very similar items that I touched on with them. What I use is a couple resources online. resource as well because we live in a world where pretty much everyone is quote unquote connected and virtually connected. And so I rely on that as well, for those that are, you know, tech savvy, whether they use computer or use their smartphones, so things so many metabolic diseases, you know, like chronic diseases like heart disease, you know, high blood pressure, high cholesterol people, you know, with stroke and things like that, you know, these are different things that we deal with on a day to day basis. So, what we do is that I actually counsel them and coach them on, you know, pretty much the same thing. And one of the resources that I would love to give you is looking up, Dr. McGregor’s daily doesn’t and he is the founder of nutritionfacts.org. And it is a free resource online and on a smart app, commercial free. Everything goes to charity from his web, website and all all the information there is better out all scientifically based evidence based on nutritional information and so he came up with a daily dozen that after so many years of you know looking at different nutritional scientific journals, he embedded out different food groups kind of similar like a like a food pyramid or food plate you know that we you know have and so I actually print that out and I actually you know, I can email this to you Dr. Blog later on, but actually print that out. And I give them that as a handout and I say hey, this is are the different food groups that I want you to you know, look at and these are including similar stuff that we’re talking about berries, whole grains, we’re talking about, you know, cruciferous vegetables like brussel sprouts, cauliflower, broccoli, flaxseed, fruits, bean, not things like that. It also includes recommendations for exercise and when I tell patients is 30 minutes at least have moderate intensity exercise that you enjoy. If it’s not enjoyable, you know it’s not sustainable. And moderate intensity is basically your huffing and puffing and huffing and puffing to the point where you cannot maintain a conversation. Okay, that’s moderate intensity beverages, we recommend at least 60 ounces of water. You can also do green tea, which is also packed with antioxidants and hibiscus tea, which is proven to actually lower blood pressure as well. So that’s what I give to them. A second resource that I would give to my patients is put out by the physicians Committee for Responsible Medicine, also a nonprofit organization, and they came up with a program called the 21 vegan kickstart. Now I don’t what I tell patients is that don’t let the word vegan, you know, mislead you. What it is, is that it’s a free online website and an app that you can just type in the Google cold 21 day vegan kickstart And what it is, is that it’s a plant based introduction. So this is also good for your medical students and residents. It helps with grocery shopping, it helps with meal prepping, and they have plant based recipes all for 21 day program all free. So what I do is that I print the two resources for my patients, and I give it to them. And I tell them a follow up, you know, in X amount of weeks or months, especially the ones with diabetes. And I tell them, hey, let’s go over this. You know, let’s get back to this because in my opinion, it’s not a one off where you see them for your physical and then you say hi, you know, goodbye, and I’ll see you in a year. For me. Things are more reinforced for behavior changes, if you see them more frequently.Wow, those will definitely link those up in the show notes. So the Dirty Dozen and then the vegan introduction,right. The Daily doesn’t. Dr. McGregor’s daily doesn’t.Dr. McGregor’s daily, daily. Okay, thank you for clarifying.And he had no problem.So the other thing that we were going to talk about today was your book. Yeah. And I think you just released an edition in now it’s out in multiple languages. Right? You just released it.In Spanish. Yeah. So I wrote a book called thrive medicine. And it’s basically a labor of love. It is kind of part memoir part, you know, self empowerment type of book. And it highlights my experiences as a traveling physician or locum. tenens is what it stands for in Latin. And what that means is to hold a plate. And what that means is that when a physician passes on, goes on vacation has maternity leave, or for whatever reason can’t work in a certain period of time. People like us are higher to be able to fill the spot. And so from this experience, I was able to practice in four different states practicing and preparing Different population patient populations. And so I use my experience from that. And I also travel the world as well. I’ve touched on every continent, and I’ve visited more than 30 countries so far. And what I’ve gotten out of that are really, really great connections with different travelers, different people from all walks of life. And what I really, really enjoy is the deep connections with people, even if it’s just for a few moments, or for a few months or years. And what I’ve noticed and observed is that people give me a lot of feedback about how Collin or Dr. Xu, you know, you’ve definitely inspired me to do X, Y, and Z. And so over time, I just thought to myself, wow, wouldn’t it be great if I could just put all these experiences onto paper and that’s what I did. You know, it took me a year and a half to publish the book in English. And now I just released it in Spanish and it’s also available in audiobook format. As well as Kindle.Wow, really, really getting it out there? Was it you that that read the audiobookversion? Yes, I narrated the book myself. Wow.So since the book is thrive, can you give us one simple habit for our physician listeners that they can, that we can do that can help us thrive and live more fulfilling lives? Something simple and easy to execute?Yeah, so I definitely say in our current world were in our healthcare states and you know, we work hard as physicians, all from all specialties. Physician burnout is something that we hear about in the media, you know, live and I definitely, definitely want to emphasize self care. self care, is basically what it means literally, and that’s taking a moment, taking a day taking a few hours to reflect, rate, reset. Okay, and reinvigorate yourself. And basically remembering why, you know, you do the things you do, whether it’s personally or professionally. And personally, you know, I am a firm believer that I don’t want to preach something that I don’t do myself. And so I believe that every doctor is a role model and achieving the leader, and we need to be able to walk our talk. So all the different dietary and lifestyle changes, you know, that I emphasize, I do myself, and so self care is definitely something that I would want, you know, more of my physician colleagues and friends to do more of and, you know, and that, in turn lead to a more fulfilling, functioning and daily life and I just feel that you know, the better you take care of yourself, I honestly think the better you take care of your patients, because if you go down, then you know, you who’s going to take care of your patients. So you know, that would be the biggest thing that I would emphasize towards our future. listeners.So people want to get the book and learn more about you. Where can they find you online?They can find me online at mine website at www dot WEIU. calm. I have Facebook and Instagram that I’m mostly active on and also YouTube and you just type in the chef Doc, you know without spaces, she h E, CH e FB, OC, into those social media outlets and then you can also find my book on Amazon.Great. This has been extremely informative for me. I’m anxious to now get back in the kitchen. And I hope our listeners feel the same. I’m sure they do. So thank you very much for taking the time to talk to us from the west coast. It’s been a pleasure.Thank you so much. I’m excited. Awesome.That was Dr. Bradley Block at the physicians guide to doctoring. He can be found at physicians guide to doctoring calm or wherever you get your podcasts. If you have a question for a previous guest, or have an idea for a future episode, send a comment on the web page. Also, please be sure to leave a five star review on your preferred podcast platform. We’ll see you next time on the physicians guide to doctoring.Transcribed by https://otter.ai