As a family medicine doctor, I’ve had the privilege of witnessing patients truly transform their lives, turning around the direction they were heading with remarkable 180-degree shifts. These stories inspire me, especially since I, too, am human—not a machine immune to life’s challenges. Like many, I struggle with my weight and find myself turning to food for comfort during stressful times. This personal connection helps me empathize with my patients and approach their care with understanding rather than judgment.

If you know me, you’re aware I’m not one to be blunt or authoritarian with recommendations. That’s just not my style—for better or worse. Instead, I strive to build a trusting relationship with my patients.

Over time, we uncover together what they’re doing, why they’re doing it, and how we can make gradual, meaningful changes. It’s far easier for someone to “drink less alcohol,” “eat less processed food,” or “start exercising” when we reach those conclusions as a team, rooted in mutual trust.

This collaborative approach often yields the best outcomes.

Some patients naturally turn their health around on their own, but the most impressive results typically come from combining natural interventions—like diet and exercise—with medications when needed. I’ve told a few patients that their turnaround took them from a near-certain early death to a life filled with better health and vitality.

While a few stand out as dramatic transformations, many others have made smaller but equally significant improvements that enhance their quality of life.

Jacob’s Story: A Life-Changing Turnaround

Take Jacob, a man in his mid-50s who works tirelessly on his career but, like most of us, hadn’t prioritized himself. When I met him, he was pre-diabetic—teetering on the edge of diabetes—with high cholesterol, elevated fasting insulin, excess weight (especially around his midsection, a high-risk area), and a family history of heart disease. Sound familiar? Unfortunately, this profile is all too common.

Jacob was at a perfect stage of contemplation, ready to embrace change and improve his health. I’m convinced that without lifestyle and dietary shifts, he was headed toward diabetes, heart disease, and potentially a heart attack and early death. Together, we devised a plan: he started a GLP-1 medication (like semaglutide), worked with our dietitian Dana on healthier eating, and began exercising. The results were astounding—his lab values showed remarkable recovery, and he looks like a new person. He’ll need to maintain these efforts, given his genetic predisposition to slip back into prediabetes, but for now, he’s on a healthier path.

Before Medications: A Triumph of Will

Even before GLP-1 medications became widely used, I saw incredible transformations.

One man in his mid-60s was determined to lower his high cholesterol with diet and exercise, avoiding medications. He took up bicycle riding, and the impact was profound—he dropped his cholesterol dramatically, lost weight, gained muscle strength, and felt more energetic than he had in years. At his follow-up, his joy was palpable—he hadn’t realized how much better he could feel.

Rethinking Social Norms: Alcohol’s Hidden Toll

In our society, drinking alcohol is a social norm—whether we’re celebrating or just gathering with friends. We grow accustomed to this lifestyle, often unaware that “everyone doing it” doesn’t make it healthy.

The recent Surgeon General’s warning about alcohol serves as a timely reminder: it’s a toxin that increases the risk of cancers and dementia, even in amounts some consider “normal” or “small.” I’ve had countless patients tell me that cutting back or stopping alcohol improved their sleep and helped them lose weight—remember, those carbs in alcohol add up!

Balance Is Key

If you know me, you know I’m not an “all or nothing” person. Small improvements are big wins, and I believe in balance.

One patient took my advice too literally—when I followed up, he looked great, his labs were fantastic, and he’d reversed his diabetes. But he was miserable. He’d eliminated all his favorite treats, like cake, and felt his enjoyment of life was gone. We had an honest conversation about living well—he could indulge occasionally in those “unhealthy” pleasures, just not all the time. Life is for living, after all.

Reflecting on Your Journey

It’s worth pausing to consider where you are in your own change process. Why do you do certain things? Are you ready to make a shift?

Whether it’s Jacob’s dramatic turnaround, the cyclist’s renewed energy, or the patient who rediscovered balance, these stories show that change is possible—at your pace, with support.

Let’s work together to find what works for you, turning your health in a direction that brings vitality and joy.