What if some of the most common health advice you’ve followed for years was actually misguided? As a doctor, I’ve spent my career learning, practicing, and teaching medicine. But the truth is, even doctors have regrets. There are things I was taught, things I believed, and things I practiced that I would do completely differently if I could turn back the clock. This isn’t about blame; it’s about growth and the honest pursuit of true health. I’m going to be completely transparent with you, because you deserve to be an empowered and informed advocate for your own well-being.
In this article, I’m pulling back the curtain on my five biggest health regrets. These are the lessons learned from years in the medical field and from my own personal health journey. My hope is that by sharing my mistakes, you can avoid them and take powerful, effective steps toward a healthier life today. (Based on the insights of Dr. Suneel Dhand)
Key Takeaways
- Natural Saturated Fats Aren’t the Enemy: Question the old narrative that demonized whole foods like eggs, and focus 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 status.
- Prioritize Strength Training: Building and maintaining muscle is transformative for both physical and mental health, and it’s never too late to start.
- Embrace the Outdoors Year-Round: Don’t hide from the cold. Getting fresh air, sunlight (when possible), and supplementing with Vitamin D3 is crucial during winter.
- Think for Yourself: Be skeptical of institutional groupthink. Become your own health advocate by asking questions and seeking out the truth.
1. Regret #1: Believing Saturated Fats Were Evil
How many times have you heard it? “Saturated fat is bad for you. It clogs your arteries and causes heart disease.” I grew up with this narrative, and it was drilled into me during my medical training. We were told to warn patients away from foods like butter, red meat, and especially eggs. For years, eggs were demonized as little cholesterol bombs, and I fell for it, advising people to limit their intake.
My biggest regret here is not questioning this dogma sooner. The focus was entirely on a single nutrient while we ignored the bigger picture. We told people to ditch their eggs while the food industry pushed sugary cereals, low-fat yogurts loaded with sugar, and highly processed pancake mixes as healthy alternatives. It was complete nonsense.
Natural, whole foods are rarely the problem. The real issue lies in excess consumption of anything, especially processed foods. Eggs are one of the most complete, nutrient-dense foods on the planet. They contain every essential amino acid, choline for brain health, and other vital nutrients. Since I’ve ramped up my own intake to 3-5 eggs a day, I’ve felt amazing. If I could go back, I would have been eating them daily and encouraging my patients to do the same, long ago.
2. Regret #2: Blindly Getting the Flu Shot Every Year
This one might be controversial, but it’s my honest truth. For years, I lined up every winter to get my flu shot. In the medical field, it was often mandated. You either got the shot or signed a long declination 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 figured, “no harm done.”
Then, I started to actually read the data for myself. I was shocked. For a healthy person with a strong metabolic system, the data on the flu shot’s efficacy was, frankly, very iffy. 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 for me, it no longer made sense.
I was angry with myself for being lazy and not applying the same critical thinking I use in other areas of my life. For the past few years, I’ve declined the shot. And anecdotally, I’ve been healthier than ever through the winter months, avoiding the coughs and colds that used to plague me. Could it be a coincidence? Perhaps. But it was a powerful lesson in not outsourcing my thinking and in evaluating every medical decision, no matter how routine it seems.
3. Regret #3: Starting Strength Training Way Too Late
I’ve always been active. I grew up playing sports and have always enjoyed cardio. But I didn’t start a consistent, organized strength training routine until I was in my 30s. I regret every year I missed. Like many people, I didn’t understand its profound importance. I thought it was just for bodybuilders or young guys trying to get big.
When I finally started lifting weights, it was transformative. The benefits go far beyond aesthetics. As you build and maintain muscle mass, you are fundamentally improving your metabolic health. Muscle is a glucose sink, meaning 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 immense. 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 paid incredible dividends, and I urge you, no matter your age, to make it a priority. You don’t need to become a bodybuilder; even using light dumbbells or your own body weight at home can change your life.
4. Regret #4: Hiding from the Winter
Growing up in England, winters were often cold, gray, and dreary. The common wisdom was to hunker down indoors, stay warm, and wait for spring. Looking back, this was terrible advice. By avoiding the outdoors, I was robbing myself of two critical things: fresh air and sunlight.
This habit of hibernating meant my mood would dip every winter, and I didn’t feel as energetic or perky as I did in the summer. I now realize a large part of this was likely due to Vitamin D deficiency. With a browner skin complexion, I’m already at a higher risk, but everyone, regardless of skin tone, is susceptible during winter months in most climates.
Now, I make a deliberate effort to get outdoors every single day, even when it’s freezing. I’ll go for a walk, get some cold air on my face—it’s incredibly invigorating and research shows it has positive effects on the brain. I also started supplementing with Vitamin D3 (along with K2, which helps the D3 work effectively to direct calcium to your bones). The difference has been night and day. My energy and mood are stable year-round. Don’t let the cold scare you away from nature.
5. Regret #5: Placing Unconditional Trust in the Medical Establishment
This has been the most painful and profound realization of my career. I went into medicine assuming that the people running our major health institutions—the CDC, the NIH—were the smartest, most logical, common-sense thinkers in the room. I assumed their guidance was the gold standard. I even wrote a book years ago where I quoted the CDC as an unimpeachable authority, and I’m a bit embarrassed by it now.
What I’ve come to realize is that the medical establishment suffers terribly from groupthink, conflicts of interest, and a stunning lack of critical thinking. There’s 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 were truly invested in health, the primary conversation would be about what we eat and how we live.
Instead, we focus on sick-care. I am now deeply skeptical of top-down medical authority. This doesn’t mean every doctor is bad; far from it. But it does mean that you, the individual, must be the ultimate guardian of your health. The brain is a gift. We must use it to think for ourselves. Nobody is coming to save you; that responsibility, and that power, rests on your shoulders.
Conclusion
Everyone has regrets, but the key is to turn them into lessons. My journey has taught me to revere 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, demand data, and never stop learning. You have the power to build a foundation of health that is far more resilient than any pill or procedure can offer. Keep going on your amazing journey—I’m cheering you on.
Source: Dr. Suneel Dhand