Today's guest is Dr. Thomas Hemingway. He is a holistic and integrative medical doctor, but like so many guests on this show, he didn't start that way. He worked for two decades in ER medicine before making the move to integrative practices that we discuss  today.With so much first-hand experience with chronic illness, he committed himself and his career to finding ways to prevent them. And as of February, he has a new book on the shelves that does just that, PREVENTABLE: 5 Powerful Practices To Avoid Disease And Build Unshakeable Health. We unpack those five powerful practices – Food, Movement, Sleep, Gut Health, and Stress – and apply them to family life, the imperfect, impatient, always-something-new lifestyle that keeps parents of young children like us on the lookout for practical, easily applicable advice wherever we can get it.As you’ll hear in this one, Dr. Thomas Hemingway is full of energy and you can be too.I love the motivation and hope that Dr. Hemingway shares with our community today. There's a lot of doomsday talk with an increase in obesity, heart disease, diabetes, chronic lifestyle diseases, and the like – but every day is a fresh new start, an opportunity to start a new healthy habit and get back on track to a full and vibrant life.We also cover…00:02:50 — Dr. Hemingway’s Path to Integrative MedicineGraduating top-of-class from UCSD’s MD programBeing inspired by Doogie Howser and ERSeeing a rise in sick young people Leaning into the preventative side of healthCDC’s latest troubling guidelines on child obesity 00:10:46 — Powerful Food & Diet Practices To Prevent DiseaseBenefit of adding vs. subtracting things from our dietMaking healthy food choices around the worldCorn, wheat, soy, and rice = 60% of plant-based food3 things to avoid in your diet (sugar, seed oils, and processed grains)Make it easy – try one new food a weekTips for intuitive eating for the family Kelly gives a look into her kids-in-the-kitchen dynamic at home00:26:02 — Benefits of Mindful Movement & SleepWalking after meals and blood sugar monitoring Staying active without a gymSitting is the new smokingUnderstanding sleep and the human brain (glymphatic system)How natural sunlight resets our circadian rhythm Avoiding screen time before bedBest practices for a good’s night sleep00:43:41 — Balancing Your Gut Health & Managing Stress60% of our immune system lives in the gutSupporting gut bacteria with fiber and fermented foods 2012 stress study with 180,000 subjects Stress, perception, and resilience Tips and tools for optimizing stress Teaching kids that stress is normal and healthy ways to copeSimplify your miracle morning routineResources:Read: