The Six Pillars of Lifestyle Medicine for Better Mental Health and Wellness: Dr. Zhu

Why Wellness and Lifestyle Medicine is a Team Effort.

Join Patrick Martin of The Mental Health Toolbox as he welcomes Dr. Colin Zhu, DO, FACLM, DipABLM, Chef (TheChefDoc.app) for a deep dive into lifestyle medicine and mental well-being! This isn’t just about food – it’s about thriving.
@TheChefDoc

In this insightful conversation, Dr. Zhu, a board-certified physician, chef, and lifestyle medicine expert, shares his unique perspective on connecting mind, body, and spirit for optimal mental health. Discover:

• The Six Pillars of Lifestyle Medicine: Nutrition, physical activity, sleep, avoiding risky substances, stress management, and social connection/relationships.
• How Nutrition Impacts Mental Health: Beyond “diet and exercise,” learn actionable tips for navigating the confusing world of healthy eating and managing chronic conditions.
• The Power of Prevention: Understand why proactive lifestyle choices are crucial in combating chronic diseases like diabetes, obesity, and even cancer, and how to create that “ripple effect” of positive change.
• The Harvard Study of Adult Development: The surprising #1 predictor of happiness and health? It’s not money or career – it’s quality relationships!
• How to Thrive: Dr. Zhu shares his personal philosophy: showing up authentically, contributing to the world, and leaving a meaningful legacy.
• Combatting Misinformation: Learn how to discern reliable health information from the noise of the internet and social media.
• Wellness is a Team Sport: Why connection & community are essential.

Key Takeaways:

• Mental health is deeply intertwined with physical health and lifestyle choices.
• Prioritize building strong relationships for long-term well-being.
• Focus on actionable steps and behavior change to make lasting positive impact.
• Discover your personal definition of “thriving” and live it intentionally.

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*Some of the links found here are affiliate links: As an Associate I earn from qualifying purchases by way of commission at no additional cost to you. See full disclaimer here:

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This Episode Is Brought To You By:

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BIO: Colin Zhu, DO, FACLM, DipABLM, – Physician, Chef, Speaker, Author

I’m not your standard physician. Board-certified in both Family and Lifestyle Medicine, I’m also a health coach and a trained chef. Throughout my medical training, I realized no one was talking about the power of nutrition and lifestyle choices. So, I set out on a quest to gain this critical information and along with it, gain the ability to inspire patients and empower them to spark change for themselves and others.

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Learn More About Dr. Zhu and Lifestyle Medicine for Better Mental Health and Wellness: Dr. Zhu

CONTACT AND SOCIALS:

Resources:

• Dr. Colin Zhu’s website: TheChefDoc.app
  BOOK: Thrive Medicine: How To Cultivate Your Desires And Elevate Your Life: https://amzn.to/4h9CZ8o
• Book Recommendation: *Top Five Regrets of the Dying: A Life Transformed by the Dearly Departing: https://amzn.to/3Dz4HxN

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Website: https://www.thechefdoc.app/
Podcast: https://thrivebites.podbean.com/

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Follow on:
LinkedIn: https://www.linkedin.com/in/colin-zhu-do-dipablm-chef-3905ba60/
Instagram: https://www.instagram.com/thechefdoc/
Facebook: https://www.facebook.com/TheChefDoc
Youtube: https://www.youtube.com/@TheChefDoc

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Download TheChefDoc App
App Store: https://bit.ly/4a1Ok7F
Google Play: https://bit.ly/3TsJklv

Beyond “Diet and Exercise”: Actionable Tips for Mental Well-being

Too often, we hear the vague advice to “diet and exercise.” But what does that really mean? Dr. Zhu emphasized the importance of actionable steps. This means educating yourself about the impact of food on your mood, learning to navigate the confusing world of nutrition information, and developing a plan that’s sustainable for you.

Key takeaway: It’s not about perfection, it’s about progress. Small, consistent changes can have a big impact on your mental health.

The Power of Prevention: Why Proactive Lifestyle Choices Matter

Chronic diseases like diabetes, obesity, and heart disease are not only physical burdens, they can also significantly impact mental health. Dr. Zhu stressed that lifestyle medicine is about prevention. By making proactive choices today, you can reduce your risk of developing these conditions and improve your overall quality of life.

Relationships: The Surprising Key to Happiness

According to the Harvard Study of Adult Development, the #1 predictor of happiness and health isn’t money, career success, or even a perfect diet. It’s the quality of your relationships!

As Dr. Zhu explained, “Wellness is a team sport.” Building strong connections with others provides support, belonging, and a sense of purpose that can buffer against stress and improve mental well-being.

How to Thrive: Living a Meaningful Life

Ultimately, lifestyle medicine is about more than just avoiding disease. It’s about thriving – living a life that’s meaningful, fulfilling, and aligned with your values. Dr. Zhu encourages us to ask ourselves:

• How do I want to show up in the world?
• What do I want to contribute?
• What do I want to leave behind?

By answering these questions, we can create a roadmap for a life of purpose and well-being.

Discerning Reliable Information

In a world filled with misinformation, how can you find trustworthy health advice? Dr. Zhu recommends looking at the practitioner behind the information. Do they lead by example? Are they credible and evidence-based?

Key takeaway: Be discerning, critical, and seek guidance from trusted sources.

Your Journey to Better Mental Health

Lifestyle medicine is a journey, not a destination. It’s about making small, sustainable changes that support your mental and physical well-being. Start today by prioritizing the six pillars, building strong connections, and discovering your personal path to thriving.

MentalHealth #LifestyleMedicine #Wellness #Nutrition #FoodAsMedicine #DrColinZhu #TheChefDoc #Podcast #Healthspan #Longevity #Relationships #Thrive #MentalHealthToolbox

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Watch The Interview

If you liked this episode, be sure to check out my full playlist of interviews here: https://youtube.com/playlist?list=PLnPL9gahfhWatKmy2YSyU0jt20h_jrj3H

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Listen To The Interview

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–Gratitude Journal–

–Guided Meditations–

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*Some of the links are affiliate links: As an Associate I earn from qualifying purchases by way of commission at no additional cost to you.

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Back to the MHT BLOG

Want to learn more? Check out my top picks for books on self-improvement and recovery HERE!

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The Mental Health Toolbox: Resources and Support for Therapists Seeking Growth & Impact.

Mission Statement: To equip therapists with the tools, knowledge, and strategies they need to enhance their practice, boost their income, and ultimately, improve the lives of their clients. We achieve this through accessible, high-quality content, practical resources, and a supportive community.

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NEED CRISIS HELP? If you need immediate crisis help with your depression, you can call the National Suicide Prevention Lifeline at 1-800-273-8255 or text “START” to 741-741

OUTSIDE THE UNITED STATES: See International Suicide Hotlines

WHERE TO FIND MENTAL HEALTH HELP:
-NAMI Referral Helpline: 1-800-950-6264

-California’s Statewide Mental Health Helpline: 1-855-845-7415

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TRANSCRIPT

****PATRICK MARTIN< LCSW**** 

Hey, what about the jump ride into the content? But before we do, I wanted to let you know about two new products I’ve created for the mental health toolbox. One is a set of 10 audio guided meditations on mindfulness and gratitude, and the other is. A. Journal. It’s digital and you can type right into it or you can print it out and put it into a folder for pen to paper convenience. So be sure to check those out in the description below. All right, let’s get into it. 

Speaker 2 

Welcome to the mental Health Toolbox Podcast, where you will gain the knowledge to thrive. Here is your host, licensed psychotherapist Patrick Martin. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

And pretty much in the early 2000s, everywhere you go in America, there is an extra 2000 calories just floating around, right? And people are wondering why, you know, we’re just getting more heavyset and overweight and things like that. I’ll tell you what it’s not because of lack of willpower. It’s not because. Moving enough. There’s something that’s happening on a hidden level. That. You know we’re. Just aware of that quickly. 

****PATRICK MARTIN< LCSW**** 

As therapists, we know that in order to help other people improve their mental health, we have to deeply understand what their lifestyle challenges are. And so in this episode of the mental Health Toolbox, we’re going to be talking about what lifestyle medicine is and how we can think. Wellness. As a team sport and to help us in this endeavor, we have our special guest on today, Doctor Collin Zhu, Board certified Doctor and Family Medicine and Lifestyle medicine is. A chef and Wellness coach, he created the chef Doc, a YouTube channel and coaching. Practice and is an author of thrive medicine. So without further ado, let’s meet Doctor Zu. Hello, Doctor Zhu, and welcome to the mental Health Toolbox podcast. Glad you could make it. I’m thrilled to have this chat with you. Definitely, when it comes to nutrition and lifestyle and well-being, this is a deep and wide. Rabbit hole and I I just can’t wait to get into. I’m personally passionate about biohacks and healthy living, and how we can live an optimized lifestyle. We have a lot of experts on here, but I always love it when. Have a. Medical doctor such as yourself or ado and having somebody who is a practicing physician and helper who has. The breadth of knowledge that you do and then you layer on top of that your expertise and. World and being a. This is just going to be a fantastic conversation and there’s going to be so much to glean and and actionable tips for myself because this is a selfish pursuit of mine. And of course, our audience. Thank you so much for making time today. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

Well, thank you so much for having me. I’m really glad and stoked to be here and can’t wait to share with you and your audience. 

****PATRICK MARTIN< LCSW**** 

Oh yeah, this would be. So I know a little bit about your background, not a whole lot. I know that you are a. Board certified physician as well as board certified in family medicine and Wellness, right. And you’re also a. So I’m just kind of wondering what the order of operations are there for? How did you get into this specific space and this mission to help the masses with improving our health or lifestyle or well-being through diet? 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

Yeah, it’s a great question. Order of operations, it brings me back to what is that trigonometry or? 

Speaker 4 

Yeah. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

Yeah, yeah, I’m definitely giving the shivers. As an Asian. So. So basically my journey starts with my mother. Mother is. Traditional Chinese medical doctor out of China, she learned, you know from 222 masters and she basically has taught me and groomed me on how to look at health in a very holistic manner and what it means to. Really convey compassionate care how to exhibit authenticity and integrity as a healthcare professional and really getting to the cost. The. Of cause of disease. She’s always been fascinated with why do people get? How do they arrive to, you know, to that point in time, she’s still practicing herself? And yeah, she kind. Taught me to really dig deep. And so that kind of led me to osteopathic school. An osteopathic school is for those who don’t know, is pretty much the same thing. A medical doctor. You know, practicing medicine, surgery in all 50 states. And you know what you want to do at all schooling is actually equivalent, with the exception we have actually extra. Training in the manual. 

****PATRICK MARTIN< LCSW**** 

Actually. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

Yeah, yeah, it’s actually more so. I mean, I don’t like to brag, but. Know and. 

****PATRICK MARTIN< LCSW**** 

Well, my doctor’s ado, my, my, my personal Doctor Who I absolutely love and adore. And would hate to give her up. I I am I. I am a fan you know of DO. There’s something about the bedside manner and just the the I don’t know the the. You don’t feel like you’re being rushed out of an office? I’m sure it’s part of your training, but. Yeah, I’m very happy with my Doctor Who is adeo. Yeah. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

Well, it’s. I’m glad you get, you know, gave a shout out. Definitely minority for sure, but definitely growing so. And you know, like most medical schools, I learned. Very not the hard way, but basically, like everyone else, predominantly most of our curriculum is pharmacology. Do drugs work? And. How do disease manifest? And that’s really the bulk of what we. And so I realized that, you know, I followed my. And predecessors. Amazing clinicians, but I realized that following them over multiple visits. Is that who? No matter who walked through our door, whether it’s a reason for visit of a call for a low back pain. They always had some sort of chronic lifestyle related risk factor attached to them, whether it’s high blood pressure, cancer, thyroid imbalance, overweight, obesity, things like that. And I soon realized really quickly that my school didn’t prepare. At the time. Enough in terms of nutrition, lifestyle, self-care, emotional Wellness. And so I just took it upon myself to make a lot of detours. And pretty much after school, I enrolled myself in a health supportive plant forward culinary school. Then I got certified in health coaching. Two areas that I felt really, really set the foundation and tone and the piece on the rest of my career. And I did all that before I matriculated into my residency, which is basically doctor and training, and then after which I just kind of used all that to kind of enhance. My career of what I do today. 

****PATRICK MARTIN< LCSW**** 

That’s so. So you knew you wanted to become a health coach at some point, and then you became more specialized in the diet, nutrition aspect of things, which I’m it’s a fantastic compliment to being a doctor, right? How many times we go into a doctor’s office and they say, oh, diet and exercise? What does that even mean? 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

For sure. 

****PATRICK MARTIN< LCSW**** 

You know what that I mean? Seems sounds. Because when I’m I’m as a therapist, I see so many clients, obviously with chronic illnesses, which is a huge risk factor for depression and and anxiety and can’t really can’t really separate the mind and the body right there interconnected. But when it comes to even issues like diabetes and. Pressure and lifestyle. I’m not a doctor and I’m not a dietitian. But just the confusion and I think the. The lack of education around just how to navigate these these Muddy Waters of lifestyle and fitness and just managing a chronic condition. Is can’t be overstated. Difficulty of it. And I think that sometimes we have decision fatigue or if if you feel like we don’t kind of know what the plan is, right, it gets too complicated and then it it feels unbearable or unmanageable to be consistent. You know as a consumer of health. Right, that’s been mine. Kind of from fly on the wall perspective, but also in my personal life. I mean anytime when I lose weight. Or optimize. Or think about life extension or cancer prevention. It’s every article you read on the Internet almost becomes contradictory. You know, even with fads like nights and dosing and things like. You know, with Doctor Sinclair and everything that’s been out on that and Tony Robbins getting on the N80 plus wagon. You know, there’s just so much out there. Hard to know what’s what is truth and what is worth and worthy of our time to really learn how to implement these things into our life. I think of it as what’s the low hanging fruit? Levers can we pull that gives us that? That 8020 rule, you know, that’s gonna give us the most bang for our buck in terms of our time and investment. And it’s it’s complicated just talking about it makes me feel overwhelmed. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

Yeah, no. I I I hear you and I get that all the time with my patients and I think we just live in a very special time. But I think nutrition has always been almost like an evolutionary type of science from the. 

Speaker 

Yeah. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

Aspect that it’s always controversial. You always have a mixed bag and then with the advent of Covic and especially the Internet, social media, and then Covic, you know, suddenly everyone’s a health expert, just like when Covic came out suddenly. Everyone is a biologist. Everyone is an immunologist, right? And so, you know, for me, you know, just to be Frank, is that, you know, my entire career has been clinical care. All I do is treat the patient in front of me. You know, you really have. You really have to see what the practitioner, what the physician. It does at the end of the day, how do they lead by example? What do they do in their day-to-day instead of, you know, kind of like outside of medicine, you know, people who are armchair critics, for example, but they are not the ones that put in the work. 

Speaker 

Right. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

Or implement. Because you know what’s what’s what’s, what’s just as popular as health topics. You have relationship. You know you can always get 1001 opinions, wealth, advice. You can always get 1001 different opinions, so it’s it’s very interesting during these times, right and. From my perspective, most of my patients, where do they get their health information, they get it from either Google or social media. So that becomes very challenging for the typical primary care physician. Because they primary care which is family medicine, internal medicine, Pediatrics, they represent kind of like the first wave of the fence in terms of health, education and Wellness and disease management. And then you have the different kinds of specialties and subspecialists, but. To add on top of that. Historically, over over time, we weren’t. Like I said, we weren’t taught. In fact, about 1/4 of the medical schools actually required an actual nutritional course that has. That is changing over time. Then we find that studies have shown that when you don’t have that education. Doctors are less apartment, less confident to convey it themselves. And I’m very big on leading by example. I practice what I teach in terms of the health, education, and Wellness that I convey to patients. So it’s a very it’s not as clear cut, but I would say you know, you look at the provider, you look at the practitioner, you look at the the person behind the information, right. Kind of like going to a personal trainer and if they’re overweight and obese. Kind of like do I really want to follow? Right. So. So you kind of have to like, you know, distinguish before before you go down a certain pathway from whatever health influencer of the week. 

****PATRICK MARTIN< LCSW**** 

Right. Absolutely makes. And it’s if we have the opportunity to pull back the curtain there, somebody’s vulnerable enough to share kind of. In their own life came with what they practice and why they practice. And I’m sure that’s a tight line to walk, too for doctors ’cause. I know there’s a lot of probably a lot of concern around making curative statements and endorsing particular. Ways of dieting or ways of living because of possible litigation and things like. I’m sure there’s, you know, there’s some fears around that, but much to your point, I think when it comes like even marital advice, I’d much rather take marital advice from somebody. Been married, you know, for 60 years and somebody’s been divorced five. They both have a lot of wisdom. But you know, given the option, I’m probably going to go with the one that sustained the marriage right now. That’s oversimplification. Because people get divorced for all kinds of reasons. But to your point, yeah, I think when we have the opportunity to access someone such as yourself. Zoo who walks the walk, you know, and talks the talk. It’s. Extra special kind of wisdom, you know, it’s not just textbook wisdom. It’s applied, so I appreciate that. Which begs the question, you know, since this is your your lane, your passion, what? What would you say are some of? Your musts when it comes to what you know about medicine, what you know about lifestyle and health. What are your what are the boxes that you absolutely? Strive to check in your life. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

Yeah, personally. Or in terms of how I talk to patients personally either way. 

Speaker 

Yeah, yeah, unfortunately. 

****PATRICK MARTIN< LCSW**** 

You know, if there’s a difference. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

Yeah, so for me. You know, so my my Mike brand, the chef Doc, I created it. To answer that. I’ll give you some context. So I created the chef Doc back in 2017 and I’ve always practiced outpatient medicine. Basically means I really just reside in an office. Or a clinic type setting and the reason why is because I really enjoy teaching. It’s never really. That resonated from me being in the hospital, right? And definitely hospital work and hospital medicine heads its place for sure. I really enjoyed having that type of continuity. Care. We’re poor and that educational piece. When I started my career, it was really daunting from the aspect that. There really was very a lot of limitations in within the confines of the healthcare structure. The healthcare machine is what I like to call and one of those limitations is time. There’s never enough time to be able to teach someone to convey what they need to know on how to. Forward their own life to really empower them, right? And so I realized really early on that if you’re able to capture a moment or an opportunity to change the trajectory of someone’s life as opposed to, you know. Intervening at the back end because what Healthcare is is predominantly it’s really intervening at the back. When? ‘S already sick when they’ve already, you know, had. High blood pressure. Or cancer. Or diabetes. Like all of that’s interviewing on the back. That’s what. Predominantly good at or where we focus our time, but being proactive and being preventative, we don’t. And so, you know, there’s a lot of. Forces and that becomes. You know, very economical, financial and political at the same. So rather not get into that, but suffice to say, yeah, suffice to say, people, people need people need. 

****PATRICK MARTIN< LCSW**** 

It’s breakfast here. Right. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

That prevention, people need that proactiveness. Because. You know, chronic disease is only getting more and more. 

Speaker 

Mm. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

Ray about. 5% of people are overweight or obese, right? 40% are obese or morbidly obese right type 1 diabetes. Two diabetes are glowing in childhood obesity. Colorectal cancer, probably the most staggering facts. I just had a colleague when I started here in California. Years ago. She’s 36. She was 30 when I met her. And she has two kids, single mom, two kids. Fast forward six years later, she postes on social media that she has stage 3 colon cancer. Screening for colorectal cancer originally was at 50. We’ve changed it down to 45. So you. What I’m saying is that chronic disease is hitting. More and more. And what’s interesting is that. The human body, like we don’t. We haven’t really. In my opinion. We’re discovering more and more in terms of many, many different things. Brain the microbiome, right? Genes. DNA. Epigenetics, right? But we haven’t really evolved that much. What has evolved is technology and culture, right? Is fast tracked very very fast. And then now you have AI, right? And so the stuff that we’ve created. Especially for example, I’ll give you an. Since the 70s, right? Food industry has totally changed. Obesity started rising from that point on and pretty much in the early 2000s. Everywhere you go in America, there is an extra 2000 calories just floating around. Right. And people are wondering why we’re, you know, we’re just getting more heavyset and overweight and things like that. I’ll. You what? It’s not because of lack of willpower. It’s not because we’re not moving enough. There’s something that’s happening. On a hidden level. 

Speaker 

That. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

You know, we’re not just aware of that quickly. So, so long answer to my question, to my answer to you is that. The pillars of health is what I focus on, so food is medicine, fitness, sleep, restful, quality, sleep, social connection, stress management, relationships and avoiding risky substances. Those are the pillars of what we call lifestyle. Listen, me personally, I focus on thriving. So thriving is really understanding what is meaningful for you. And what? Considered. What constitutes as passion and purple? Purpose for you, right? What has impact? So that’s the kind of work that I focus on and I help others to carve that out for them. 

****PATRICK MARTIN< LCSW**** 

Well, that’s. So there’s definitely a framework. And it comes from your education, your experience, and how you advise clients. And I’m sure the things you strive for have just just for the sake of our audience. Can we kind of walk through those a little more slowly? Are the five pillars. Again, I know you said diet. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

6 pillars actually. 

Speaker 

6 billion. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

So the six. Of lifestyle medicine is not something I coined. But it’s pretty much nutrition, OK, physical activity. 

Speaker 

Mm. Mm. 

Speaker 2 

Sleep. 

Speaker 

You’re. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

Avoiding risky substances. Stress management. And social connections and relationships. OK, those are the 66 pillars of lifestyle medicine, which it’s pretty much the professional organization that I’m a part of is called the American College of Lifestyle Medicine. And we’re in it in our 20th year this year, which we’re really, really happy. 

****PATRICK MARTIN< LCSW**** 

Fascinating. Yeah. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

And we’ve made significant strides and the whole purpose mission of vision of it is to be the future of. Pretty much the foundation of healthcare, because that’s essentially what we need and we have mountains upon mountain. Of research, science and evidence to be able to say that you know this stuff works. You know, if you just did, if you just focused on. 

Speaker 

Mm. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

Things right? Not smoke. You get physical activity. And a high quality nourishing diet you. Pretty much. Effectively prevent up to 80% of chronic disease. 

****PATRICK MARTIN< LCSW**** 

Yeah, so I’ve. That’s that’s pretty fascinating, I love. Love studying the right word? I’m fascinated with the research that’s come out on blue zones. I’m sure you’re familiar with blue zones, and I don’t know how much is that’s high, but the research, you know, looking at the research, not just documentary. But you get down into. There’s just seems like these these through lines between all of these populations that are the healthiest on the planet. For whatever reason, one of ours. Well, my own backyard. La Melinda. 

Speaker 

Oh, nice. 

****PATRICK MARTIN< LCSW**** 

You. 

Speaker 2 

Know. Yeah, that’s. 

****PATRICK MARTIN< LCSW**** 

Where I went to school and I just remember when I was going to school at Loma Linda, another 7th Day Adventists, and they have very strong values around whole food diets, plant based diets, lifestyle and that seems to kind of ring true. And all the blue zones right throughout the world, they’re not always the same food choices, but it’s the same kind of premise, you know, socialization. Functional exercise, walking communities, whole food diets and I think like you said, that the research. Been really broadcast now for. You know that whereas maybe before it was, it was kind of. Brushed or you know, I would say brushed around the rug, but it. Of felt like it wasn’t getting. The voice that it deserves. And we know that announce we’ve heard it said, you know, an ounce of prevention is worth. Pound of. I think it’s kind of what it sounds like we’re talking about. Right. How do we? Get out of the holding pattern. Pattern of attacking hell from like you said at the back end and and figure out how to get ahead of it right. And that comes through the work you’re doing through educating the the public, right. And ultimately I’m sure influencing medical schools. 

Speaker 

Mm. 

****PATRICK MARTIN< LCSW**** 

Curriculum, right? 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

For sure for sure. It’s the work that I do. It is way more easy to be able to prevent something than it is to receive something on the back end. And then treat try to put it into remission and maybe even reverse it. It is 100 times more work. And so. Work that I do is for me, it’s important to be impactful, to be able to cause kind of like a ripple effect. You drop a stone at the end of 1 pond and having that rippling to the other side. That’s the work that I focus on because there’s just not enough time. Right. For example, climate change. Climate change is an entirely different topic. Just just not enough time, right? And so it’s. It’s a lot, and I’ve also learned that Wellness is a team sport. 

Speaker 

Hmm. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

And I teach people that I didn’t coin this, but you know, illness. I an illness and then Wellness. We in Wellness. 

****PATRICK MARTIN< LCSW**** 

I love that. That’s a great, great way to remember, yeah. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

Yeah. Yeah. And so, you know, it reminds us that human beings are meant to be social creatures. Meant to be connected and intertwined. With others, in order to be in order to thrive, essentially one of the longest studies the Harvard Adult Study of Development. Really studied the impact on the quality of relationships. And how that impacts your health, whether physical, emotional or mental. How that? Impacts your happiness, and they find that it Trump’s. Diet it Trump’s physical. It Trump’s your perceived happiness of what you think comes from career advancement, or how much money you make, right. The quality of relationships. Find that warm, positive quality relationships is the number one. Positive predictor in all of it 84 years. It’s been around for 84 years. 

****PATRICK MARTIN< LCSW**** 

Yeah, I haven’t heard that before. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

Of the longest evidence. 

****PATRICK MARTIN< LCSW**** 

Always wonder though. I wonder why? Like I know it’s true and is that because we make better decisions when people are looking out for us? That when we have more to live for that we take better care of ourselves. Always wonder what that correlation was about. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

Yeah, I would. Definitely I. 

Speaker 4 

Chemical thing? 

Speaker 

Yeah. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

Definitely. I would definitely look it. There’s a the one of the I think he’s. Co director because they’re in their 4th. It originally started with stunning white Caucasian males out of Harvard and then. They studied inner city males as well. In the beginning and then it just kind of blossom endured. And then they studied their children’s and children’s and children’s and children. The point is that. 

Speaker 

Sorry, give me one second. Mm. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

My cat. 

Speaker 

Uh. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

Probably probably heard them in the background, so I’m trying to. 

Speaker 

Oh. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

Doesn’t. When I do meetings so so I have to. 

Speaker 

Yes. 

****PATRICK MARTIN< LCSW**** 

I’m sure my dogs have really passed out behind me on the couch and my little ones at my feet. Here. I try and trip me. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

Distract them. Yeah. So basically the point is, is that it’s very important. It makes in common sense, but it’s really nice to have the science behind it. We talk about Loma Linda, some of our best evidence comes. From multiple studies of the 7th Day Adventist. And we’re. About we’re we’re talking about north of 10s of thousands, right? Hundreds of thousands. Over a long period of time. And I think. You know, when people look at studies, you know, #1, you really have to breakdown. You know what’s a good study? Considered a high quality. Whether there’s bias and pretty much who funds it right, and so there’s many parts of it. And just because a study comes out does not mean. It’s, you know. Headline news, you know? Yeah, exactly so. 

****PATRICK MARTIN< LCSW**** 

Not gospel. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

So there’s a lot of hard evidence. By what? Do and and when you’re when you’re mentioning blue. It’s really that simple. But it’s really studying these types of people we’re talking about. Interesting because longevity is such a hot topic and. Me, it’s. You know. I would rather study a longevity expert once you’re past 100. Like, don’t talk to me if you’re like in your 40s. Fifty 60s. Like if you’re over 100, maybe I’ll listen to you, right? And so it’s. It’s a lot. It’s a lot. I think we’re at a good time, but at the same time it’s also very critical. The work that we need to do to be able to fight the tidal wave of MIS and disinformation. Out on the web, yeah. 

****PATRICK MARTIN< LCSW**** 

Great. And I think it’s one thing to live, to be 100 plus. It’s another thing to live, to be healthy and 100. Plus, I don’t think anybody wants to live, you know, in a hospital bed for 30 years and say I made it to 100 if. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

For sure. 

****PATRICK MARTIN< LCSW**** 

Have the option of doing cartwheels. 100 you know a big difference. Right. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

Yeah, lifespan, lifespan and health span is what we call it. 

****PATRICK MARTIN< LCSW**** 

Yes, that’s that’s what I was. Yes, I know there’s a way to say it, but yes, absolutely. You know, health span, super important quality, quality of life, right. And so I don’t. 

Speaker 

Mm. 

****PATRICK MARTIN< LCSW**** 

Think anybody would argue that it’s a worthy endeavor? A worthy cause. To strive right, to have a quality life for a myriad of reasons. To see your great, great grandchildren to. Experience as much beauty as life has to offer. To live longer, to serve others wherever your values are based. Right now, I think we all have a motivation. But I think what we lack is direction. And so on. And this mission that you’re on? What would? How can we all kind of join in living a lifestyle that echoes these principles, but also how do we become a testimony? How do we carry on the? How do we how do we March this? 

Speaker 

Cause. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

Yeah, that’s a great, great question and I. I actually had thought about this a lot for myself over time, and I’m actually thinking about writing my second book based on these principles. But basically it really comes down to three things. Is what I kind of summed it up to be in terms of living a good life in terms of thriving in one’s own life. One is the first principle is. How do I want to show up in the world? When you grow up and when you’re born, there’s so many different types of external voices that come, you know, through you right outside of you through you as you grow up, right, you have your voice, voices. You have. If you’re part of a religious group, you have religious voices, community voices, friends, voices, relationships, right? And sometimes over time, that chatterbox right. Work a lot with mental health. 

Speaker 

S. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

That chatterbox becomes the foundation of just not having a good, solid self esteem self worth. So you know, it becomes a foundation of self limiting beliefs. Right. And so the first principle is how? I want to show. Not how. Do others want me to show up? And that can take a lot of time in terms of what we what some would call like self discovery. 

Speaker 

Mm. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

Up here to solitude. Right. Gaining a certain. Number or quality of life experiences. To be able to. To that, but I think the simple question of just asking that how do I want to show? In the world. #2 would be. Where do I want to contribute to the world? I think that. So I like Tony Robbins. You know, I probably wouldn’t follow too much of his nutritional advice, but. His the other. He’s he. You know, I like him. Lot. And. He talks a lot about service and being of service and so if you’ve ever volunteered at a homeless shelter or a food kitchen, I actually just talked about this at Health coaching seminar at a conference. 

Speaker 

Mm. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

And the question that was asked is, you know they were just starting their health coaching journey and they were afraid. Were just kind of nervous and shy and not knowing how to start and so I could. That they were. Really had this like fear context within them. And so I said to. I was like, you know, have you ever. Have you ever, you know, volunteered? And because if you volunteered for the homeless shelter or soup kitchen? It’s a perfect example of giving yourself and being of service to others, and when you do that. You redirect the focus from yourself to others, so you basically don’t have time or energy or context to think about yourself. 

Speaker 

Mm. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

So when you’re thinking when you’re in your fear, when someone’s in their fear, you know in fear, right? They’re focusing on themselves. And so when you’re able to focus on others being of service, then it helps you. It helps you to not be not. Be just in that mode of focusing on yourself and just you know that running hamster wheel of you know how you know. Am I enough? Am I you know? I do this and do that right. 

Speaker 

Mm. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

And so that doesn’t get reinforced. But when? Reinforce being of service to someone else. Then you’re able to give to others, and you’re also able to give back. How do I contribute back to the world? And then thirdly is. What can I leave behind? Right, because we’re all going to pass on. We haven’t really figured out that live forever, elixir or fountain of. 

Speaker 

Youth, right? 

****PATRICK MARTIN< LCSW**** 

But legacy. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

Yeah, it’s legacy. 

Speaker 4 

Yeah. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

What do I want to leave behind? Do I want to be remembered? And a common question that I give for my clients when I coach is imagine if you are at your eulogy. Or someone is at your eulogy. 

Speaker 

How? 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

Would you want them to express words of you? On that day. How do you want to be remembered by that expression of no one? You know pretty much no one will remember what you. Say but. Will remember how you make them feel. 

****PATRICK MARTIN< LCSW**** 

For you. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

Right. And so, interestingly enough, that makes a very indelible impression. So, so does a certain type of legacy. And legacy is usually connotated positively, right? So and I think that’s great. And I would say a bonus principle to that is. Teach someone else. You know your skill set your passion. Get, like, inspire someone else, right? 

Speaker 

Really. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

A mentor towards someone else. Like the concept. You know, the nonprofit organization boys and girls. It’s kind of like one of the longest, longest running ones, right? Simple principles mentoring youngsters, right? But I would say. You need mentors everywhere. Absolutely. Give back. You know, inspire. That’s how you create and continue that ripple effect. So those are kind of my principles. You know I. You know, to answer your question. In in in terms of, how would you thrive? How do you? Get the most out of life, which is the most non renewable resource that we have. 

****PATRICK MARTIN< LCSW**** 

Right. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

Not. You can. Make more money, but you can’t make back your time. 

****PATRICK MARTIN< LCSW**** 

Hi. And your health is your wealth. You don’t have your health. Else works. Absolutely. And I love the analogies you give and the principles. 

Speaker 

Really. 

****PATRICK MARTIN< LCSW**** 

That whole hand up, hand down. Picture and you’re not keeping my mind is how do we be of service to others and who’s what? Mentors can we seek out to help us become? The people we want to be like, like you said, you know the first principal showing up. Self, right and that requires finding the guides. Who are 10% ahead of us in their journey. Can impart their wisdom to. And then we can in turn pay that forward and impart it to other people. And then we have this beautiful chain of support. Right. And if we’re all living that way and taking care of ourselves, then we all benefit, right? As a collective, to be sure. Yeah. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

For. For sure, because we’re only here for, like, a brief moment. A speck, right? 

****PATRICK MARTIN< LCSW**** 

Flash in the pan. Yeah, I didn’t get that. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

Like, really fast, you know. And if you look at what’s going on. 

****PATRICK MARTIN< LCSW**** 

Yeah. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

The world it’s like. It’s like, why can’t? Just all get. Like. Why are we so against each other? 

****PATRICK MARTIN< LCSW**** 

Yeah, I think I have. 

Speaker 2 

Help. 

****PATRICK MARTIN< LCSW**** 

Is that you know, difference between the abundance mindset and? 

Speaker 

Mm. 

****PATRICK MARTIN< LCSW**** 

You know, limitations. Thinking that there’s their scarcity. There’s a scarcity, and there’s not enough to go around versus there’s. For everybody. 

Speaker 

Buddy. For sure. 

****PATRICK MARTIN< LCSW**** 

You know. How do we help each other win? Because if you win, I win. Right. If I win you. That goes back to, I mean, we can keep going down this, you know, this tunnel. But like, the whole idea of filling up your cup right before you can show up your best for other people versus always running on empty and then getting burnt out and resentful, right? And then finally taking advantage of or vice. And so there’s so many ways to fill our. A lot of that’s through the way we live our life, our lifestyle. As we talk about this, I start thinking about the biggest. Objection. Or a barrier? In my mind that comes up when I say. Start going deep on this. Anything but my values and my lifestyle and what I want to be remembered for. And how do I show up? And it’s not sometimes a lack of goals. It’s sometimes competing goals. And how how do we negotiate all of the things that we want to do with this precious thing called life? How do we prioritize this non renewable resource of time? You know, and that whole idea of balance is somewhat of a myth. How do we negotiate it? I think is is the the struggle right. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

Yeah, I think priorities is very important. I haven’t met one person that is not quote UN quote busy, right? And I think the American lifestyle is we seemingly are busy. But are we productive? And so you know, I I a lot of the clients and patients that I see nowadays are kind of like they’re in their 20s and 50s and they’re just busy, busy, busy. And like in my mind, I’m like. Is he doing what? You know and not to be facetious. It’s kind of like. Sometimes we just take everything to be important, right? There has to be a priority to it. Has to be something that. Needs to be. Not necessarily address, because I like to focus on. Being like the human being, as opposed to the human doing, we’re constantly. Doing hmm. You could have like an endless. Myriad amount of tasks and I personally have gone this through. As well as well. Where you just get so busy and wrapped up in your life and at the end of the day you’re just like. Oh, I didn’t like how the time to breathe. You know, when I look back? I look into the horizon. I’m like, how does time? 

Speaker 

You know. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

I feel like I have no touch with reality because you’re just so focused on, you know, your stuff, right? 

Speaker 

Hmm. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

And so I think it’s really asking the questions of what is meaningful for you. What do you need to do? Right. Obviously we have things that need to be. You know, you gotta pay bills. You gotta take care of your kid. Have to XYZ right? But at the end of the day, also includes something that’s meaningful for you. 

Speaker 

Mm. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

Also include periods of less. Includes periods of solitude. Super, super important Europeans, they work less on average, less than 40 hours. 

Speaker 

Mm. 

Speaker 4 

A week. 

****PATRICK MARTIN< LCSW**** 

‘Cause I. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

Do you have any more? 

****PATRICK MARTIN< LCSW**** 

I saw steady come out recently that those who take power naps. I don’t how true it is, but at least once a week or 70% less likely to die of a heart attack. I don’t know how true that is. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

Yeah, for sure for sure. 

****PATRICK MARTIN< LCSW**** 

I believe it. I believe it. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

Yeah. 

****PATRICK MARTIN< LCSW**** 

Yeah. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

Like they get. Quality, you know, holidays more, more, you know, pay time off. Longer maternity and paternity leave. There’s a lot with just taking breaks. 

****PATRICK MARTIN< LCSW**** 

Yeah. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

And really connecting, you know, going back to the blue zones, a part of how they thrive, because what’s interesting about them is not just I think we focus a lot on the longevity piece, but not so much on the health span part of it. And being a clinician for all of my. And being a family trained, you know, family physician, you see people you know, I’ve delivered kids. I’ve, you know, dealt with. I’ve dealt with. 

Speaker 2 

End of life. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

I’ve dealt with Hospice, I’ve dealt with palliative. Before. I’ve had patients pass on. 

Speaker 

Mm. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

And so you see the entire span of things. And so a lot of times, yeah, we’re focused on a lot. Living longer but. If you had those extra years, what? You living at for. You’re going to die eventually. 

Speaker 4 

All. 

****PATRICK MARTIN< LCSW**** 

See, we just. We just went deep in this. And you all thought we were talking about food. 

Speaker 

Yeah. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

I mean, you wanted to go off the cuff, so you know. Yeah. So. So it’s kind of like, OK. 

Speaker 

Yeah. 

****PATRICK MARTIN< LCSW**** 

Yeah, I love it. I love it. Yeah. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

I’ll I’ll grant you 5 to 10. Years, but what? 

****PATRICK MARTIN< LCSW**** 

Are you going to? 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

Be living those lives for at. End of the. And in blue zones, they do so much with community. Not one. Concentration of senatorians. That are not part of a. Deep rooted community. Which, whether it’s the moaiee, which is kind of the Japanese of having these. Brethren like don’t mean blood related, just like brethren, brethren, like members of just like besties. 

Speaker 2 

Bff’s, right? 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

But for several, several, several decades. 

Speaker 

Mm. I don’t know. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

You about you, Patrick, but I. Of find it hard. To make newer friendships. 

Speaker 

Mm. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

In this day. Age right? Or at least when you get older. For me it’s a lot harder to be, you know, having. So my point is, is that cultivating the relationships that you have is. Super important. Right and to me also, what I’ve also learned for myself is that just because you’re blood related. Doesn’t mean like really anything. I think relationships and relationships in terms of that two way St. one second. 

****PATRICK MARTIN< LCSW**** 

Sure, sure. 

Speaker 

She. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

All right. So relationships and relationships of that two way Street is really cultivated by effort and tension and holding space. All. So that’s that’s what I would say, you know. With all that. 

****PATRICK MARTIN< LCSW**** 

Absolutely. So I can’t. And we can’t underser over state the importance of creating and sustaining meaningful relationships, making making time for that like and like you said, we’re all busy. Whether we’re busy, productive or just busy busy because we like. Feel like we’re doing something. You know, with our time for whatever reason but. When we’re thinking about our goals, be that health, be that career, we, we we don’t want to negate the relationship domain. Right. Because that really bolsters up everything else, and it’s a long game, right? 

Speaker 

Mm. 

****PATRICK MARTIN< LCSW**** 

It’s a long game and we need. We need to have those supports in place, right? This is about the shared human experience. Right. Because you know, if you get get to the end of your life or even the end of a chapter of your life and you have nobody to celebrate it with. Nobody who understands your history. 

Speaker 

Mm. 

****PATRICK MARTIN< LCSW**** 

What you personally went through that could be a very lonely thing. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

Yeah, loneliness is its own epidemic. Just like obesity, one out of I think it’s around 20 or 25% of Americans are, you know, one survey there. Consider themselves lonely, right? And going off of what I said before about Hospice and palliative care. It’s those, you know, a great, a great book to read is the top five regrets of the dying. It was written by a. A palliative care nurse, an ICU nurse and it was originally A blog. And then it became a book, and they talked about their top five regrets. Of the dying and a lot of them, you know, said that they just need, you know, it really wasn’t the work that they did. 

Speaker 

Of the. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

Really wasn’t about the money that they made it. Really about. You know. Lot of them said, you know what? Wish they had more time. 

Speaker 

Hmm. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

Right. And so. It’s really about. You know the sum and all. You know, if you took nothing. It’s really about. What is meaningful for you? What do? Wanna give back and contribute? And what do you wanna? You know, leave behind. And how do you wanna show? At the end of the day. 

****PATRICK MARTIN< LCSW**** 

That’s huge. I was just making a note of that book so I can throw it into the description for anybody who, you know, wants to take a look at it. Definitely gonna add it to. Reading list um and that’s that’s that’s what makes your perspective Doctor Zeus so special is because I knew going into this. Chat that you have this unique. Vantage point because I see people at their most intimate, emotionally right, and I I take that responsibility to heart. An. It’s a privilege. You see people at their lifespan and an intimate level. You you go an extra layer deeper with it is because you you’ve seen it. You’ve you’ve seen what? What the implications are across the lifespan. You see what when people say? Yes, to one thing with her. Say no to and vice versa. And their life’s choices and their lifestyle, and which makes me so such a big fan of the work you’re doing because it’s not like we said, it’s not. It’s not just about. Yes, you’re the chef dock, but you’re really on a mission to help people. Thrive, right, and which is one one of the reasons we’re talking about meaningful work that I created this podcast is because it’s. At least a small thing I can do to help raise awareness for the work you do. All. And that’s meaningful to me and I really appreciate you making time today to be on and and to share your wisdom and all the wonderful things you’re doing and always welcome back on, you know, we can be dive on diet, which is a whole other fascinating thing I. I would love to pick your brain about whether supplements. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

Of course, of course. 

Speaker 4 

Are worth your. 

****PATRICK MARTIN< LCSW**** 

While and you know which supplements are. Not worth your while, if any versus like. Letting food. Thy medicine and so forth, you know. So all good stuff. All good stuff. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

Yeah, yeah, for sure. 

****PATRICK MARTIN< LCSW**** 

And for those who want to find out more about the wonderful work you’re doing, they can hold over your YouTube channel. Their chef Doc, right? Here you’ve been a busy guy over there, as I can see. Yeah, 100 and videos posted. 

Speaker 4 

Yeah, it started off as a website. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

Something very basic and then it just kind of expanded. A podcast series and then YouTube and. Book and. Yeah, a lot of a lot of different. Of being able to reach people. There’s so many different ways like, you know you you’re doing your podcasting and so. It’s it’s important to be able to kind of flex. I find it to be important to flex that creativity muscle and this is where that art of medicine comes into play. 

****PATRICK MARTIN< LCSW**** 

Oh, absolutely. Percent. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

Me so. 

****PATRICK MARTIN< LCSW**** 

Absolutely, which is why I think everybody should have a YouTube channel. Because we all have something to contribute from our life experience, our lived experience, professionally or otherwise, to help other people, right? 

Speaker 

Yeah. 

****PATRICK MARTIN< LCSW**** 

And it’s just a wonderful outlet to be. I I don’t know how to draw or play the guitar. You know. For me. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

No, I think if you can use your own voice, I think podcasting exploded, especially during the pandemic. And you know, for me it happened by accident. A podcast I just wanted to narrate my own audiobook and then, you know, I just found out about podcasting. Never listened to a podcast episode before. And then. Almost 5 1/2 years later, here we are so. 

****PATRICK MARTIN< LCSW**** 

Yeah. Excellent. And the Chef Dock app. That’s I know you said going through some changes, but it’s just highlights the wonderful work you’re doing here. Coaching and and so forth. And you have a book that you’ve published, right? 

Speaker 

Mm. 

****PATRICK MARTIN< LCSW**** 

Know you said you’re working on the second book, but thrive medicine? Yeah. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

Yeah. Yeah. Thank you. Yeah, fried medicine came out, you know, kind of like the same time when the chef die came out. 2017 it’s kind of half. Memoir. Help memoir as well as kind of self empowerment. I really enjoy the self help space and but you know, like you said, kind of piggybacking on what you said. It’s one thing to have goals, but it’s another thing to. Have action behind those goals. Right. And they think a lot about, no matter whether we’re talking about health, relationships, wealth, you know, all these different things that were faceted and loved, talking about forever, it’s really about taking the first step in the world that I do. It’s, you know, in order to. Practice Wellness, which is the long game. It’s really about the core of it is behavior change. Change change. Right. Getting into the essence of how you came to alive to this moment as part of my work, right? And so a lot of it is understanding that what is the narrative? The story. And then just doing little. Actionable, incremental steps. Baby steps. So. 

****PATRICK MARTIN< LCSW**** 

Yeah, maybe we’ll title this episode how to practice Wellness. I think that that really rings true. What do you think? 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

Yeah, sounds good. 

Speaker 

Yeah. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

Wellness is a. Wellness is a team sport. 

****PATRICK MARTIN< LCSW**** 

Oh, I love that Wellness is a team sport. I love that. We’ll run with that one. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

Awesome. 

****PATRICK MARTIN< LCSW**** 

Well, I appreciate your time, Doctor. I know you’re a busy guy and just been really fun chatting with you. Like I said, you’re always welcome back on. Just tap my shoulder. You know, there’s always always room for for people like you, so appreciate. Appreciate. 

Speaker 

Stuff. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

Oh, thank you and I. The work that you do. 

Speaker 

It. 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

Thank you for. Creating this space. 

****PATRICK MARTIN< LCSW**** 

And for you, absolutely you have a fantastic rest of your week, OK? 

****Dr. Colin Zhu, DO, FACLM, DipABLM, Chef**** 

All. You too, take care. 

Speaker 

Thank you. 

****PATRICK MARTIN< LCSW**** 

Bye bye. Hey, if you’re getting value from this content and you haven’t done so already, be sure to like and subscribe to the YouTube channel and podcast and be sure to subscribe to the MHT newsletter. Way you don’t miss out on any new content as it’s released links in the description. 

Speaker 2 

Thanks for listening to the mental Health Toolbox Podcast. Learn more at www.thementalhealthtoolboxcom. 

Speaker 4 

Are you looking to start a podcast? Then see. This episodes show notes for our unique promo code to get up to two months of free podcasting service with Lipson. When you sign up for. New account. Get your show on Apple and Spotify. Get helpful audience building stats and all the support you need to sound your best. They can even do video. Your podcast to life and have your voice heard here, there and everywhere with Lipson. Again, see our show notes for our unique Lipson promo code and get podcasting.