Episodes

  • 8 Foods I Eat EVERY DAY as an ER Doctor

    8 Foods I Eat EVERY DAY as an ER Doctor
    Sep 28 2026
    People assume that because I make videos about health and longevity my daily diet must be complicated and expensive. It really isn't. The foods that do the most for your long term health tend to be simple, cheap and pretty much the same most weeks. In this video I go through the eight foods I actually eat on a regular basis, from dark leafy greens and fermented foods to nuts, dark coloured fruit and veg, oily fish, coffee, raw veg before dinner and eggs. I explain why each one matters, how the research backs them up and how I actually fit them into a normal working week as an emergency medicine doctor. This isn't a rigid set of rules and it isn't about being perfect every day. It's about building a pattern you can keep going for the rest of your life, and every healthy choice you make is also a chance you didn't spend on something ultra processed instead. The full list of research references is in the description of the YouTube version. Disclaimer: This is not personal medical advice and does not override what your doctor says. #dralex #nutrition #preventativehealth
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    18 mins
  • Stop Walking 10,000 Steps/Day (Try This Instead...)

    Stop Walking 10,000 Steps/Day (Try This Instead...)
    Sep 28 2026
    10,000 steps a day. Where did that number even come from? It turns out it wasn't from any big trial. It started in Japan in the 1960s as a marketing name for one of the first pedometers, built around the Tokyo Olympics. It just stuck. When researchers actually studied step counts properly, the picture looked kinder than the slogan. In one large study of around 16,000 older women, the risk of dying kept falling as steps increased, but the benefit levelled off at around 7 and a half thousand steps. A later analysis across several countries found something similar, with the plateau sitting a bit lower for adults over 60 and a bit higher for younger adults. So for a lot of you watching, especially if you are over 50, 7,500 steps captures nearly all the benefit, and it is a target you can actually hit rather than one that leaves you feeling guilty. Steps are only part of the picture though. In the video I talk through three things that matter just as much: steady aerobic movement, short bursts of real effort, and resistance training a couple of times a week. Even small amounts add up. One study found that just a few minutes a day of vigorous movement, things like hurrying for a bus or carrying shopping upstairs, was linked to a big drop in deaths from heart disease and cancer. Another found that as little as 30 to 60 minutes of resistance training a week was tied to a meaningfully lower risk of dying, developing heart disease, diabetes and cancer. The honest advice is to build this up slowly. Start with walking more through your day, then stretch that out, then add gentle bursts of effort, then add resistance training once walking feels normal. A routine you can actually keep going beats a perfect one you give up on after two weeks. The full list of research references for this video is in the description of the YouTube version. Disclaimer: This is not personal medical advice and does not override what your doctor says. #dralex #steps #preventativehealth
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    17 mins
  • The #1 Health Test You're Not Taking

    The #1 Health Test You're Not Taking
    Sep 27 2026
    There's one measurement you can take at home in about thirty seconds with nothing more than a piece of string, and it turns out to be one of the most powerful predictors of how long you'll live and how healthy you'll be along the way. Most doctors still lean on BMI, but BMI was built from population data back in the 1800s and was never designed to judge an individual's health. It can't tell the difference between muscle and fat, or where that fat is actually sitting on your body. The far better measurement is your waist to height ratio. The rule is simple: your waist should measure less than half your height. Cross that line and your risk of metabolic disease starts climbing, and research across major journals shows this ratio consistently outperforms BMI at predicting heart disease, diabetes, stroke and overall mortality. In this episode I explain why visceral fat, the fat you can't pinch, sitting deep around your organs, behaves almost like a gland, constantly releasing inflammatory chemicals that damage your liver, your blood vessels and your metabolism over time. Then I share three things you can start today that should bring your waist size down over the coming weeks: cleaning up what you eat, building muscle through resistance training, and protecting your sleep. The full list of research references is in the description of the YouTube version. Disclaimer: This is not personal medical advice and does not override what your doctor says. #dralex #preventativehealth #visceralfat
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    20 mins
  • 100% of people lose weight with this! (and save thousands)

    100% of people lose weight with this! (and save thousands)
    Sep 27 2026
    Every single person who finished this study lost weight. Not most, not the ones with the most willpower, every single one of them. The TOWARD study followed 50 employees at a manufacturing company for a full year. Their average BMI was over 40, so this was a group dealing with serious obesity and all the health problems that come with it. They went on a ketogenic diet, eating under 20 to 30 grams of carbs a day, roughly what you'd find in a small banana. No calorie counting, no being told to eat less. Just eat when hungry, stop when full. The other half of the story is the support they had. Coaching, healthcare access by text, continuous glucose monitors and ketone meters so they could see the effect of their meals almost instantly. Around 82% stuck with it for the full year, and on average they lost about 12% of their body weight, roughly three stone. As people got healthier, their medications got deprescribed too, including some of the expensive weight loss injections everyone's talking about, saving their employer thousands per person a year. But before anyone drops everything for keto tomorrow, there are a few things worth knowing. This was a tiny study with no comparison group, so we can't separate how much came from the diet itself versus all that intensive support. Around one in five people dropped out, and it's often the ones who are struggling who quietly disappear from these numbers. And twelve months tells us very little about what happens over a lifetime. For me, the real lesson isn't about keto specifically. It's that cutting out ultra processed, refined carbohydrates and eating real, whole food tends to fill you up naturally, without ever needing to count a calorie. You don't need full keto to get that effect, and something you can actually sustain for decades matters more than something dramatic that only lasts a year. The full list of research references is in the description of the YouTube version of this video. Disclaimer: This is not personal medical advice and does not override what your doctor says. #dralex #weightloss #keto
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    15 mins
  • Creatine After 50: What The Science Actually Says, And Who Should Skip It

    Creatine After 50: What The Science Actually Says, And Who Should Skip It
    Sep 26 2026
    Creatine has gone from a bodybuilding powder to one of the most talked about supplements for people over 50. I wanted to actually look at what the evidence says about your muscle and your brain, and just as importantly, who should probably leave it alone. The muscle evidence is genuinely solid, but only if you are already doing resistance training. Without that, there is nothing for creatine to work with. The brain evidence is narrower than people think. It seems to help memory and mental processing speed in older adults, but it does not lower your risk of dementia. I also cover why your kidney blood test can look different once you start taking creatine, and who should avoid it altogether, including anyone with reduced kidney function. The full list of research references is in the description of the YouTube version. Disclaimer: This is not personal medical advice and does not override what your doctor says. #dralex #creatine #healthyaging
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    17 mins
  • The Best Way to Improve VO2 Max and Live Longer (Doctor Explains The Evidence)

    The Best Way to Improve VO2 Max and Live Longer (Doctor Explains The Evidence)
    Sep 26 2026
    If I had to boil down long term health into one single number, it would be your VO2 max. This is a measure of how much oxygen your body can take in and actually use when you are working as hard as you possibly can, and it depends on your lungs, your heart, your blood vessels and the tiny mitochondria inside your muscle cells all working together. One of the biggest studies of its kind followed over 100,000 people and found that the least fit people had a risk of dying that was as bad as, and in some cases worse than, smoking or diabetes. The fitter people were, the longer they tended to live, with no ceiling where the benefit stopped. From around your 30s, VO2 max naturally falls by roughly 10 percent every decade if you do nothing about it. That slow decline is a big part of why people gradually lose the ability to climb stairs or carry shopping without stopping. So how do you raise it. A large meta analysis of more than 50 studies found that high intensity interval training tends to improve VO2 max faster than steady, gentle exercise. In the video I walk through two specific protocols the research points to, and explain how to work out roughly what effort level you should be aiming for. I also share a personal story about a stress fracture I got years ago while training for a triathlon, and why that changed how careful I now am about balancing hard interval work with recovery. The full weekly approach I recommend covers steady cardio, resistance training, interval sessions and simply moving more through the day. The whole point of raising your VO2 max is reserve. The bigger your engine, the more you have in the tank for whatever life throws at you as you get older. The full list of research references for this episode is in the description of the YouTube version. Disclaimer: This is not personal medical advice and does not override what your doctor says. #dralex #vo2max #longevity
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    15 mins
  • How I Harmed My Patients Every Day

    How I Harmed My Patients Every Day
    Sep 25 2026
    For most of my career in emergency medicine, I have been harming my patients. Not with a scalpel or the wrong drug. Something much quieter than that. By the time someone arrives at A&E with chest pain, their disease is often decades old. The real moment to help them was twenty or forty years earlier, with honest education about what actually causes it. In this episode I talk about why the system waits, why medical training barely touches prevention, and why there is very little financial incentive to stop disease before it starts. The full list of research references is in the description of the YouTube version. Disclaimer: This is not personal medical advice and does not override what your doctor says. #dralex #preventativehealth #emergencymedicine
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    21 mins
  • This Stops Insulin Resistance by 71%. Or does it...?

    This Stops Insulin Resistance by 71%. Or does it...?
    Sep 25 2026
    A YouTube video claimed magnesium cuts your risk of insulin resistance by 71 percent and lowers your chance of type 2 diabetes by 47 percent over 20 years. Those numbers are real, but look at where they come from. Both figures come from observational studies where nobody was actually given a magnesium supplement. People simply reported what they ate, and the ones eating the most magnesium happened to be eating the most whole food and the most fibre. When researchers strip out the effect of fibre, the link between magnesium and insulin resistance largely disappears. Magnesium was simply travelling alongside the food that actually mattered. When magnesium is tested properly, on its own, against a dummy pill, the effect on insulin resistance is small. It barely touches fasting blood sugar, insulin, or your long term marker HbA1c unless it's taken for months or years. The same video claimed vitamin D dropped diabetes progression from 28 percent down to 3 percent. The large careful trials show a real reduction of around 11 to 12 percent, and often not even large enough to be confident it isn't down to chance. There's a safety point worth knowing too. The suggested upper limit for supplemental magnesium is 350mg a day. Go above that and it commonly causes diarrhoea, which can leave you dehydrated and flush out other minerals your body needs. The standard blood test for magnesium is close to useless as well, since only around 1 percent of your body's magnesium is actually sitting in your blood. What genuinely shifted the numbers in proper trials was lifestyle. In the Diabetes Prevention Program, people who changed how they ate, moved, and walked around 150 minutes a week cut their diabetes risk by 58 percent. Metformin, one of the most prescribed diabetes drugs on the planet, only managed 31 percent. If you already eat real, whole food and move your body regularly, you're almost certainly getting plenty of magnesium from your plate already, and adding a supplement on top is unlikely to make any noticeable difference. The full list of research references for this video is in the description of the YouTube version. Disclaimer: This is not personal medical advice and does not override what your doctor says. #dralex #magnesium #insulinresistance
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    26 mins