Qu’il s’agisse d’un excès de gras saturés, de cholestérol, de sodium, de sucres ajoutés ou tout simplement de calories, l’alimentation canadienne est souvent marquée par des excès. Mais elle comporte aussi de nombreuses carences : en fibres, en vitamine C, en fer, en calcium et en d’autres minéraux essentiels.

Voici comment repérer ces excès et ces carences, et surtout, comment les corriger.

Go check out my website for tons of free resources on how to transition towards a healthier diet and lifestyle.

You can download my free plant-based recipes eBook and a ton of other free resources by visiting the Digital Downloads tab of my website at https://www.plantbaseddrjules.com/shop

Don't forget to check out my blog at https://www.plantbaseddrjules.com/blog

You can also watch my educational videos on YouTube at https://www.youtube.com/channel/UCMpkQRXb7G-StAotV0dmahQ

Check out my upcoming live events and free eCourse, where you'll learn more about how to create delicious plant-based recipes: https://www.plantbaseddrjules.com/

Go follow me on social media by visiting my Facebook page and Instagram accounts
https://www.facebook.com/plantbaseddrjules
https://www.instagram.com/plantbased_dr_jules/

Last but not least, the best way to show your support and to help me spread my message is to subscribe to my podcast and to leave a 5 star review on Apple and Spotify!
Thanks so much!

Peace, love, plants!
Dr. Jules

Fear can be a powerful motivator for change. In this deeply personal episode, I pull back the curtain on my greatest medical fear—Alzheimer's disease—and why it haunts me both professionally and personally. Having watched both my grandmothers lose themselves to dementia, including one who mistook me for her long-deceased husband when I was just a child, these experiences left emotional scars that continue to shape my approach to brain health.

As a physician who diagnosed seven patients with dementia this year alone, I've witnessed the devastating progression that robs people of their memories, independence, and ultimately, their sense of self. The average life expectancy after diagnosis is seven to ten years—many spent in confusion and decline. But amid this sobering reality, emerging science offers genuine hope. The evidence shows that up to 40% of dementia cases could be prevented or delayed through lifestyle interventions.

I break down the three most powerful evidence-based strategies for protecting your cognitive function. The MIND diet, which emphasizes berries, leafy greens, whole grains, and plant proteins while limiting animal products and processed foods, can reduce Alzheimer's risk by up to 53%. Physical activity protects memory centers in the brain, with just 30 minutes of daily movement associated with increased brain volume in critical memory regions. And quality sleep activates your brain's crucial cleaning system that removes the toxic proteins linked directly to Alzheimer's development. Together with stress management, social connection, and avoiding harmful substances, these approaches create a comprehensive brain protection strategy that improves your life today while safeguarding your cognitive future.

Ready to take control of your brain health? This episode provides the blueprint for making meaningful changes that benefit both your present quality of life and your long-term cognitive resilience. Share this episode with someone you love—because protecting the mind is truly an act of self-care and compassion.

Go check out my website for tons of free resources on how to transition towards a healthier diet and lifestyle.

You can download my free plant-based recipes eBook and a ton of other free resources by visiting the Digital Downloads tab of my website at https://www.plantbaseddrjules.com/shop

Don't forget to check out my blog at https://www.plantbaseddrjules.com/blog

You can also watch my educational videos on YouTube at https://www.youtube.com/channel/UCMpkQRXb7G-StAotV0dmahQ

Check out my upcoming live events and free eCourse, where you'll learn more about how to create delicious plant-based recipes: https://www.plantbaseddrjules.com/

Go follow me on social media by visiting my Facebook page and Instagram accounts
https://www.facebook.com/plantbaseddrjules
https://www.instagram.com/plantbased_dr_jules/

Last but not least, the best way to show your support and to help me spread my message is to subscribe to my podcast and to leave a 5 star review on Apple and Spotify!
Thanks so much!

Peace, love, plants!
Dr. Jules

Tired of the "pill for every ill" approach that treats symptoms but ignores root causes?

Discover the revolutionary framework that's transforming healthcare and empowering patients to take control of their wellbeing.

Lifestyle Medicine represents a paradigm shift in how we approach chronic disease, not as inevitable conditions requiring lifelong medication, but as largely preventable outcomes influenced by daily choices. Research shows that up to 80% of heart disease, diabetes, and many cancers respond to comprehensive lifestyle interventions, often more effectively than pharmaceutical approaches alone.

I break down the six evidence-based pillars that form the foundation of Lifestyle Medicine: whole food plant-predominant nutrition, regular physical activity, restorative sleep, stress management, avoidance of risky substances, and positive social connection. Each pillar works synergistically to create an environment where your body can heal and thrive. From activating the vagus nerve through social connections to understanding the four macros of sleep, I provide practical insights you can implement immediately.

My personal journey from severe chronic conditions to optimal health illustrates the transformative power of these principles. 

Once unable to run 5K without asthma medication, I've since competed in World Ninja Warrior Championships medication-free after transitioning to a plant-predominant lifestyle. But transformation doesn't happen overnight, I share my month-by-month approach to sustainable change that avoids the all-or-nothing mindset that derails most health journeys. Whether you're battling chronic conditions or simply want to optimize your wellbeing, these science-backed strategies offer a pathway to living fully and vibrantly for decades to come. Ready to write your own prescription for life? 

Listen now and take the first step toward becoming the healthiest version of yourself.

Go check out my website for tons of free resources on how to transition towards a healthier diet and lifestyle.

You can download my free plant-based recipes eBook and a ton of other free resources by visiting the Digital Downloads tab of my website at https://www.plantbaseddrjules.com/shop

Don't forget to check out my blog at https://www.plantbaseddrjules.com/blog

You can also watch my educational videos on YouTube at https://www.youtube.com/channel/UCMpkQRXb7G-StAotV0dmahQ

Check out my upcoming live events and free eCourse, where you'll learn more about how to create delicious plant-based recipes: https://www.plantbaseddrjules.com/

Go follow me on social media by visiting my Facebook page and Instagram accounts
https://www.facebook.com/plantbaseddrjules
https://www.instagram.com/plantbased_dr_jules/

Last but not least, the best way to show your support and to help me spread my message is to subscribe to my podcast and to leave a 5 star review on Apple and Spotify!
Thanks so much!

Peace, love, plants!
Dr. Jules

Your fork might be the most powerful climate tool you own. While we fixate on electric cars and plastic straws, we're ignoring the staggering environmental impact of what's on our plates. This episode reveals how animal agriculture generates more greenhouse emissions than all transportation combined, yet remains largely absent from climate conversations.

Prepare for some eye-opening comparisons: beef produces up to 60kg of CO2 per kilogram while lentils generate under 2kg—meaning that swapping steak for beans does more climate good than skipping a week of driving. We explore how animal farming monopolizes 80% of global agricultural land while providing less than 18% of calories, and how it depletes water resources (15,000 liters per kg of beef vs. 1,200 for lentils). Beyond emissions, we discuss how industrial animal agriculture creates ocean dead zones through waste runoff and contributes to species extinction.

But this isn't just about problems—it's about accessible solutions. From Meatless Mondays to strategic food swaps and reducing waste, you'll learn practical strategies to align your plate with planetary health. I share my personal journey of transitioning to plant-based eating for health reasons, then discovering its profound environmental benefits. True wellness comes when our daily choices reflect our deeper values, transforming each meal into a form of quiet activism for the world we wish to create. Whether you're considering plant-based alternatives or simply reducing red meat consumption, every bite makes a difference. What kind of world will you vote for with your next meal?

Subscribe to continue exploring the powerful intersection of personal and planetary health, and visit plantbaseddrjules.com for free resources to support your journey.

Go check out my website for tons of free resources on how to transition towards a healthier diet and lifestyle.

You can download my free plant-based recipes eBook and a ton of other free resources by visiting the Digital Downloads tab of my website at https://www.plantbaseddrjules.com/shop

Don't forget to check out my blog at https://www.plantbaseddrjules.com/blog

You can also watch my educational videos on YouTube at https://www.youtube.com/channel/UCMpkQRXb7G-StAotV0dmahQ

Check out my upcoming live events and free eCourse, where you'll learn more about how to create delicious plant-based recipes: https://www.plantbaseddrjules.com/

Go follow me on social media by visiting my Facebook page and Instagram accounts
https://www.facebook.com/plantbaseddrjules
https://www.instagram.com/plantbased_dr_jules/

Last but not least, the best way to show your support and to help me spread my message is to subscribe to my podcast and to leave a 5 star review on Apple and Spotify!
Thanks so much!

Peace, love, plants!
Dr. Jules

Coffee—is it friend or foe? That seemingly innocent question sparked this deep dive into coffee science after a colleague questioned my own consumption habits. As a health professional and coffee enthusiast, I was surprised by the persistent myths surrounding this beloved bean.

Coffee contains over a thousand bioactive compounds beyond caffeine, including powerful antioxidants called chlorogenic acids that demonstrate anti-inflammatory, anti-diabetic, and anti-cancer properties. Research consistently shows that moderate coffee consumption (3-4 cups daily) correlates with reduced risks of cardiovascular disease, Parkinson's, Alzheimer's, and several types of cancer. Even your gut microbiome benefits, with studies identifying specific beneficial bacteria that flourish exclusively in coffee drinkers.

But not all coffee is created equal. Filtered coffee traps cholesterol-raising diterpenes that pass through into French press and espresso preparations. Light to medium roasts preserve more beneficial compounds than darker roasts, though the latter develops more complex flavors. Adding cow's milk potentially binds to beneficial polyphenols, while plant milks appear not to interfere with these compounds. And those sugary, cream-laden specialty drinks? They likely negate most health benefits you'd otherwise receive.

Some people metabolize caffeine slowly due to genetic variations, making them more susceptible to jitters, anxiety, and blood pressure changes. Pregnant women should limit intake to under 200mg daily. But don't worry—decaf still delivers most of coffee's health benefits minus the stimulant effects. The key is moderation, mindful timing (avoid late-day consumption to protect sleep), and listening to your body's unique response.

Ready to optimize your daily brew? Visit plantbaseddrjules.com for more resources on integrating coffee into a healthy lifestyle, and connect with me on social media to continue the conversation about evidence-based nutrition and wellness.

Go check out my website for tons of free resources on how to transition towards a healthier diet and lifestyle.

You can download my free plant-based recipes eBook and a ton of other free resources by visiting the Digital Downloads tab of my website at https://www.plantbaseddrjules.com/shop

Don't forget to check out my blog at https://www.plantbaseddrjules.com/blog

You can also watch my educational videos on YouTube at https://www.youtube.com/channel/UCMpkQRXb7G-StAotV0dmahQ

Check out my upcoming live events and free eCourse, where you'll learn more about how to create delicious plant-based recipes: https://www.plantbaseddrjules.com/

Go follow me on social media by visiting my Facebook page and Instagram accounts
https://www.facebook.com/plantbaseddrjules
https://www.instagram.com/plantbased_dr_jules/

Last but not least, the best way to show your support and to help me spread my message is to subscribe to my podcast and to leave a 5 star review on Apple and Spotify!
Thanks so much!

Peace, love, plants!
Dr. Jules

Your life literally depends on sleep, and in this eye-opening exploration of sleep science, we reveal why this nighttime process might be the most undervalued health tool in your arsenal.

Sleep isn't merely a passive state where your body shuts down. It's an intricately choreographed series of stages, each with distinct physiological purposes that keep your body and mind functioning optimally. 

We journey through the four sleep stages that make up each 60-90 minute cycle, from light sleep transitions to the deep restorative phases where physical healing happens, and finally to REM sleep where emotional processing and memory consolidation occur.

Behind this complex sleep architecture lies a fascinating hormonal dance. Adenosine builds up throughout your day creating "sleep pressure," while melatonin responds to darkness to signal bedtime. Cortisol prepares you for morning alertness, and insulin regulation depends on quality sleep. When this delicate system gets disrupted, the consequences are far more serious than just feeling tired - a single night of poor sleep can reduce immune function by 70%, temporarily induce pre-diabetic conditions, and accelerate aging biomarkers.

For those struggling with sleep, I’ll offer practical, evidence-based strategies you can implement tonight: creating a wind-down routine, limiting blue light exposure, establishing consistent sleep-wake times, optimizing bedroom temperature, and more. The science is clear, prioritizing sleep isn't self-indulgent; it's essential maintenance for your body and brain. Better brain function, stronger immunity, stable mood, and even weight management all depend on those precious hours of rest. 

Ready to transform your health? Start with better sleep.

Go check out my website for tons of free resources on how to transition towards a healthier diet and lifestyle.

You can download my free plant-based recipes eBook and a ton of other free resources by visiting the Digital Downloads tab of my website at https://www.plantbaseddrjules.com/shop

Don't forget to check out my blog at https://www.plantbaseddrjules.com/blog

You can also watch my educational videos on YouTube at https://www.youtube.com/channel/UCMpkQRXb7G-StAotV0dmahQ

Check out my upcoming live events and free eCourse, where you'll learn more about how to create delicious plant-based recipes: https://www.plantbaseddrjules.com/

Go follow me on social media by visiting my Facebook page and Instagram accounts
https://www.facebook.com/plantbaseddrjules
https://www.instagram.com/plantbased_dr_jules/

Last but not least, the best way to show your support and to help me spread my message is to subscribe to my podcast and to leave a 5 star review on Apple and Spotify!
Thanks so much!

Peace, love, plants!
Dr. Jules

🎙️ Bienvenue dans cet épisode où on plonge dans le monde fascinant de la vitamine C 🍊

On l’associe souvent à l’immunité, à l’énergie ou à la prévention des rhumes… mais que dit vraiment la science sur la supplémentation en vitamine C? Est-ce que ça fonctionne? Est-ce que c’est sécuritaire? Et surtout, est-ce que tout le monde en a besoin?

Dans cet épisode, on explore les bienfaits prouvés (comme dans certains cas de carence, de stress oxydatif accru ou chez les fumeurs) mais aussi les limites et les mythes entourant les mégadoses qu’on voit souvent promues sur internet. Parce que non, au-delà d’un certain seuil, notre corps n’en absorbe plus beaucoup… et l’excès finit souvent dans l’urine.

Restez avec moi pour faire la part des choses entre ce qui est utile, ce qui est exagéré… et ce qui est carrément inutile 💊🔍

Go check out my website for tons of free resources on how to transition towards a healthier diet and lifestyle.

You can download my free plant-based recipes eBook and a ton of other free resources by visiting the Digital Downloads tab of my website at https://www.plantbaseddrjules.com/shop

Don't forget to check out my blog at https://www.plantbaseddrjules.com/blog

You can also watch my educational videos on YouTube at https://www.youtube.com/channel/UCMpkQRXb7G-StAotV0dmahQ

Check out my upcoming live events and free eCourse, where you'll learn more about how to create delicious plant-based recipes: https://www.plantbaseddrjules.com/

Go follow me on social media by visiting my Facebook page and Instagram accounts
https://www.facebook.com/plantbaseddrjules
https://www.instagram.com/plantbased_dr_jules/

Last but not least, the best way to show your support and to help me spread my message is to subscribe to my podcast and to leave a 5 star review on Apple and Spotify!
Thanks so much!

Peace, love, plants!
Dr. Jules

Modern medicine has a blind spot – one that's costing us dearly in terms of health and longevity. Despite overwhelming scientific evidence that nutrition and exercise are the two most powerful levers for preventing and reversing chronic disease, most physicians receive minimal training in these areas. After completing a decade of rigorous medical education, I emerged with hundreds of hours of pharmacology training but barely 10 hours on nutrition. This disconnect continues to shape our healthcare system decades later.

The six pillars of lifestyle medicine – nutrition, exercise, sleep hygiene, stress management, avoidance of toxic substances, and social connection – have been proven exponentially more effective at extending healthspan than pharmaceutical interventions. Yet our medical system remains structured around treating diseases rather than preventing them. The curriculum is overloaded with clinical guidelines, new drugs, and interventional procedures, leaving little room for the fundamentals of health promotion. Without "big broccoli" to fund multi-million dollar studies and marketing campaigns, nutrition science gets sidelined in favor of more profitable interventions.

This knowledge gap creates real consequences. Patients with heart disease, diabetes, and obesity leave appointments with prescriptions but minimal practical guidance about food. Without evidence-based nutrition advice from their trusted healthcare providers, people turn to social media and fall down rabbit holes of misinformation. The good news is that change is coming. The American College of Lifestyle Medicine now offers board certification, some medical schools are incorporating cooking classes and motivational interviewing, and in 2026, our family medicine residency program will integrate comprehensive lifestyle medicine training. You can accelerate this shift by asking your doctor nutrition-specific questions, seeking out lifestyle medicine practitioners, and demonstrating through your own health improvements that food truly is medicine. Remember – genetics may load the gun, but lifestyle pulls the trigger. You don't need permission to start healing through what you eat.

Go check out my website for tons of free resources on how to transition towards a healthier diet and lifestyle.

You can download my free plant-based recipes eBook and a ton of other free resources by visiting the Digital Downloads tab of my website at https://www.plantbaseddrjules.com/shop

Don't forget to check out my blog at https://www.plantbaseddrjules.com/blog

You can also watch my educational videos on YouTube at https://www.youtube.com/channel/UCMpkQRXb7G-StAotV0dmahQ

Check out my upcoming live events and free eCourse, where you'll learn more about how to create delicious plant-based recipes: https://www.plantbaseddrjules.com/

Go follow me on social media by visiting my Facebook page and Instagram accounts
https://www.facebook.com/plantbaseddrjules
https://www.instagram.com/plantbased_dr_jules/

Last but not least, the best way to show your support and to help me spread my message is to subscribe to my podcast and to leave a 5 star review on Apple and Spotify!
Thanks so much!

Peace, love, plants!
Dr. Jules

What if everything you thought about "cheat days" is actually sabotaging your health goals? That's the question at the heart of this eye-opening exploration into our complex relationship with food. Drawing from real patient experiences and scientific evidence, Dr. Jules reveals the psychological trap many fall into: eating "clean" during the week only to binge on weekends, ultimately erasing any progress made.

The problem isn't just caloric, it's psychological. Labeling foods as "cheats" creates a moral framework around eating that breeds guilt and shame. One patient couldn't understand why they weren't losing weight despite eating "just salads" most days, while weekend indulgences with wine and restaurant meals completely eliminated their weekday calorie deficit. This all-or-nothing approach represents diet culture at its most harmful, creating an unsustainable cycle that damages both physical health and mental wellbeing.

Instead of this restrictive approach, Dr. Jules advocates for the evidence-based 80-20 rule: aim for 80% of calories from nutrient-dense whole foods (primarily plants) while allowing 20% flexibility for treats, social occasions, and less nutrient-dense options. This balanced approach ensures nutritional adequacy while creating space for joy and celebration without guilt. By focusing on adding nutrient-rich foods rather than restricting "bad" ones, we naturally crowd out less healthy options while building a sustainable relationship with eating that can last a lifetime. Most importantly, we learn to enjoy food mindfully, because the healthiest diet isn't the most restrictive one, but the one you can maintain with joy and consistency for years to come.

Join us in challenging the conventional wisdom around "cheating" on your diet, and discover how changing your food mindset might be the missing piece in your health journey. Have you struggled with the restrict-binge cycle? Share your experience and let's build better food relationships together!

Go check out my website for tons of free resources on how to transition towards a healthier diet and lifestyle.

You can download my free plant-based recipes eBook and a ton of other free resources by visiting the Digital Downloads tab of my website at https://www.plantbaseddrjules.com/shop

Don't forget to check out my blog at https://www.plantbaseddrjules.com/blog

You can also watch my educational videos on YouTube at https://www.youtube.com/channel/UCMpkQRXb7G-StAotV0dmahQ

Check out my upcoming live events and free eCourse, where you'll learn more about how to create delicious plant-based recipes: https://www.plantbaseddrjules.com/

Go follow me on social media by visiting my Facebook page and Instagram accounts
https://www.facebook.com/plantbaseddrjules
https://www.instagram.com/plantbased_dr_jules/

Last but not least, the best way to show your support and to help me spread my message is to subscribe to my podcast and to leave a 5 star review on Apple and Spotify!
Thanks so much!

Peace, love, plants!
Dr. Jules

Phytonutrients are chemical powerhouses. 

They make blueberries blue and carrots orange. They make broccoli and dark leafy greens health bombs and have been shown to lower cancer risk, inflammation, oxidation and DNA damage.

And they only exist in plants.

Here’s why you should absolutely eat the rainbow.

Go check out my website for tons of free resources on how to transition towards a healthier diet and lifestyle.

You can download my free plant-based recipes eBook and a ton of other free resources by visiting the Digital Downloads tab of my website at https://www.plantbaseddrjules.com/shop

Don't forget to check out my blog at https://www.plantbaseddrjules.com/blog

You can also watch my educational videos on YouTube at https://www.youtube.com/channel/UCMpkQRXb7G-StAotV0dmahQ

Check out my upcoming live events and free eCourse, where you'll learn more about how to create delicious plant-based recipes: https://www.plantbaseddrjules.com/

Go follow me on social media by visiting my Facebook page and Instagram accounts
https://www.facebook.com/plantbaseddrjules
https://www.instagram.com/plantbased_dr_jules/

Last but not least, the best way to show your support and to help me spread my message is to subscribe to my podcast and to leave a 5 star review on Apple and Spotify!
Thanks so much!

Peace, love, plants!
Dr. Jules