What if some of the most popular health advice you’ve followed for years is actually misleading? As a physician, I have spent my career learning, practicing and teaching medicine. But the truth is that even doctors feel remorse. There are things I’ve learned, things I’ve believed, and things I’ve practiced that I would do completely differently if I could turn back the clock. This is not about blame. It’s about growth and the honest pursuit of true health. I will be completely transparent with you, because you deserve to be an empowered and informed advocate for your well-being.
In this article, I’ll reveal my five biggest health regrets. These are lessons learned from my years in the medical field and from my personal health journey. I hope that by sharing my mistakes, you can avoid them and take strong, effective steps toward a healthier life today. (Based on opinions of Dr. Sunil Dand)
Key takeaways
- Natural saturated fats are not the enemy: He questioned the outdated narrative that demonized whole foods like eggs, and focused on avoiding highly processed items instead.
- Informed consent is key: Don’t blindly accept routine procedures like the flu shot. Do your own research and make decisions based on your personal health situation.
- Prioritize strength training: Building and maintaining muscle is a transformation in both physical and mental health, and it’s never too late to start.
- Embrace the outdoors all year round: Don’t hide from the cold. Getting fresh air, sunlight (when possible) and taking vitamin D3 supplements are crucial during the winter.
- Think for yourself: Be skeptical of institutional groupthink. Be your health advocate by asking questions and seeking the truth.
1. Regret No. 1: Believing that saturated fat is evil
How many times have you heard that? “Saturated fats are bad for you. They clog your arteries and cause heart disease.” I grew up with this narrative, and it was ingrained in me during my medical training. We are told to caution patients against foods such as butter, red meat and especially eggs. For many years, eggs were seen as little cholesterol bombs, and I was fooled by them, advising people to limit their intake.
My biggest regret here is that I did not question this doctrine sooner. The focus was entirely on one nutrient while ignoring the bigger picture. We’ve been telling people to throw away their eggs while the food industry has pushed sugary cereals, sugar-laden low-fat yoghurts, and highly processed pancake mixes as healthier alternatives. It was complete nonsense.
Natural, whole foods are rarely the problem. The real problem is overconsumption of anything, especially processed foods. Eggs are one of the most complete and nutrient-dense foods on the planet. They contain all the essential amino acids, choline for brain health, and other vital nutrients. Since I increased my intake to 3-5 eggs a day, I’ve felt amazing. If I could go back, I would take it daily and encourage my patients to do the same long ago.
2. Regret No. 2: Blindly getting the flu shot every year
This may be controversial, but it’s my honest truth. For years, I’ve lined up every winter to get a flu shot. In the medical field, this was often required. You either got the shot or signed a long refusal form, and there was a lot of pressure to comply. I was told it was the responsible thing to do, so I did it without question. I never had any side effects, so I thought “no harm done.”
Then I started reading the data myself. I was shocked. For a healthy person with a strong metabolic system, the data on the effectiveness of the flu vaccine was, frankly, very questionable. Of course, the calculation is different for someone who is elderly or has a compromised immune system, and I am a firm believer in personal choice. But to me, it no longer makes sense.
I was angry at myself for being lazy and not applying the same critical thinking that I use to other areas of my life. For the past few years, I’ve refused the shot. I was reportedly healthier than ever during the winter months, avoiding my usual coughs and colds. Could it be a coincidence? maybe. But it was a powerful lesson in not outsourcing my thinking and in evaluating every medical decision, no matter how routine it may seem.
3. Regret No. 3: Starting strength training too late
I have always been active. I grew up playing sports and have always enjoyed cardio. But I didn’t start a consistent, structured strength training routine until I was in my 30s. I regretted every year I missed. Like many people, I did not understand its profound significance. I thought it was only for bodybuilders or guys trying to grow.
When I finally started lifting weights, it was transformative. The benefits go beyond aesthetics. As you build and maintain muscle mass, you are essentially improving your metabolic health. Muscle is a glucose storehouse, which means it helps you manage blood sugar and improve insulin sensitivity. It boosts your metabolism, strengthens your bones, and has incredible mental health benefits, boosting confidence and reducing anxiety.
I wish I had started when I was 18. The long-term benefits would have been enormous. Now, my routine is non-negotiable. I mix strength training with cardio daily, using dumbbells for upper body, lower body, and core exercises. It’s a habit that has yielded amazing results, and I urge you, no matter your age, to make it a priority. You don’t have to become a bodybuilder; Even using light dumbbells or your own body weight at home can change your life.
4. Regret No. 4: Hiding from the winter
Growing up in England, winters were often cold, gray and dreary. The common wisdom was to hunker down inside, stay warm and wait for spring. Looking back, this was terrible advice. By avoiding going outdoors, I was depriving myself of two important things: fresh air and sunlight.
This hibernation habit meant that my mood would decline every winter, and I didn’t feel as energetic or cheerful as I did in the summer. I now realize that a large portion of this was likely due to vitamin D deficiency. With brown skin, I’m actually at higher risk, but everyone, regardless of skin color, is susceptible during the winter months in most climates.
Now, I make an intentional effort to get outdoors every day, even when it’s cold. I’ll go for a walk, breathe some cool air on my face, it’s incredibly invigorating and research shows it has positive effects on the brain. I also started supplementing Vitamin D3 (Along with K2, which helps D3 work effectively to direct calcium to your bones.) It was a night and day difference. My energy and mood are stable throughout the year. Don’t let the cold scare you away from nature.
5. Regret No. 5: Placing unconditional trust in the medical institution
This was the most painful and profound realization of my career. I entered medicine assuming that the people who run our major health institutions—the Centers for Disease Control and Prevention, the National Institutes of Health—are the smartest, most logical, rational thinkers in the room. I assumed their guidance was the gold standard. I even wrote a book years ago where I cited the CDC as an unquestionable authority, and I’m a little embarrassed by that now.
What I realized is that the medical establishment suffers greatly from groupthink, conflicts of interest, and a stunning lack of critical thinking. There is a failure to ask the right questions and an over-reliance on pharmaceutical solutions while ignoring the root causes of our modern health crisis: poor lifestyle and metabolic dysfunction. If our leaders truly invested in health, the fundamental conversation would be about what we eat and how we live.
Instead, we focus on patient care. I am now deeply skeptical of top-down medical authority. This does not mean that every doctor is bad; Far from it. But this means that you, as an individual, should be the ultimate custodian of your health. The brain is a gift. We should use it to think for ourselves. No one is coming to save you; That responsibility and that power rests with you.
conclusion
Everyone has regrets, but the key is to turn them into lessons. My journey has taught me to honor natural foods, to question everything, to build a strong body, to embrace the seasons, and most importantly, to be a sovereign thinker. Your health journey is yours alone. Take charge of it. Ask questions, seek data, and never stop learning. You have the ability to build a healthier, more resilient foundation than any pill or procedure can offer. Continue on your amazing journey, I encourage you.
source: Dr. Sunil Dhand
