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contents
Forward: Beyond “Shutting the Stable Door After the Horse Has Bolted”: A Record of Wisdom for Protecting Life
Notes to Readers
Prologue: The Paradigm of Disease Is Changing — Prevention!
Modern Medicine: It Cannot Fix Everything
What Struck My Parents—I Prevent!
Which Diseases Should We Prevent?
An 18-Year Gap Between Life Expectancy and Healthy Life Expectancy
The Disease Continuum: Before It Is Too Late
*Figure 1. Continuum from Health to Disease
*Summary│ What the New Health Generation Needs to Know
Part 1. Diabetes: It Can Be Prevented, and Diet Is the Key
Why Diabetes Is Truly Frightening—and Yet Preventable
Chapter 1. Carbohydrate
What Is the Optimal Intake of Carbohydrates?
*Figure 2. U-Shaped Relationship Between Nutrient Intake and Mortality Risk
“Why So Little Rice on Your Plate?”
*Table 1. Diagnostic Criteria for Diabetes Mellitus
*Figure 3. My Daily Carbohydrate Intake from Foods Other Than Rice
*Good to Know 1. Glycemic Index and Glycemic Load
Don’t Cut Carbs to Zero
*Good to Know 2. The Ketogenic Diet and Atherosclerosis
*Table 2. Carbohydrate Content of Different Types of Rice
*Good to Know 3. If You’d Like to Eat More Fruit
An Eating Pattern That Tames Diabetes
*Figure 4. Examples of Vegetable Dishes
*Quick Note 1. Can I Eat Fruit First?
*Summary│A Carbohydrate Strategy for Controlling Diabetes
Chapter 2. Alcohol
Why Limit Alcohol for Diabetes Prevention
Definitions of Heavy and Binge Drinking
*Figure 5. What Is a Standard Drink?
Evidence Linking Alcohol to Type 2 Diabetes
*Summary │ Diabetes and Alcohol —Key Facts
Chapter 3. Protein: Could a High-Protein Diet Worsen Glycemic Control?
Protein Acts Much Like Carbohydrates in the Body
How Much Protein Is Enough?
The Hidden Renal Risks of High-Protein Diets
“Can I Take Protein Powder?”
Is Plant-Based Protein Really Better?
What Is the Optimal Plant-to-Animal Protein Ratio?
*Good to Know 4. What Is a Limiting Amino Acid?
Why Is Plant Protein Better?
Daily Protein Intake: What It Looks Like
*Figure 6. Animal-Based Foods for 20 g of Protein
*Good to Know 5. Common Plant Protein Foods
*Good to Know 6. Protein Content of Common Beans (per 1/2 cup, cooked)
*Practical Guide 1. Replacing 3% of Daily Energy from Animal Protein with Plant Protein
*Summary │ The Truth About Protein
Chapter 4. The Paleolithic Diet
Why Not Just Follow the Paleo Diet?
What Makes the Paleo Diet Compelling?
*Figure 7. 1 Bowl of Rice = 3 Big Apples
The Paleo Diet: More Plant-Based Than We Think
*Figure 8. The Paleo Diet Is More Plant-Based Than You Think
Have You Found Truly Lean Meat?
Colorectal Cancer: A Concern with the Paleo Diet?
TMAO: Another Concern with the Paleo Diet
Quick Note 2. Carnitine Supplements
A Modified Paleo Diet: Add Legumes
Who Should Consider the Paleo Diet?
*Summary │ A Safer, Healthier Approach to the Paleo Diet
Part 2. Atherosclerosis: Myocardial Infarction and Stroke—Prevention Is the Only Answer
A Close Call with a Heart Attack
Chapter 1. Hypertension
President Roosevelt and Hypertension
Complications of Hypertension
Diagnostic Criteria for Hypertension
The Framingham Heart Study
*Summary │ The Silent Threat of Hypertension—aught Through Regular Monitoring
Chapter 2. Hyperlipidemia
Why Does Hyperlipidemia Occur?
Treatment Thresholds for Hyperlipidemia and Cardiovascular Risk Factors
Cholesterol: The Lower, the Better!
Cholesterol: Can It Be Too Low?
“I Want to Raise My HDL-C”
“I Want to Check My Small Dense LDL-C”
Small dense LDL-C and Carbohydrates
Eggs and Cholesterol
Dietary Cholesterol and Small Dense LDL-C
Familial Hypercholesterolemia
Atherosclerosis Prevented by Vegetables
Same Pork Belly, Different Arteries
*Summary │ Atherosclerosis—topping It Before It Builds Up
Chpter 3. Statins
Pharmacologic Treatment of Hyperlipidemia
Statins and Diabetes
Statins, Myopathy, and Coenzyme Q10
Can Supplements Control Hyperlipidemia?
Statins and Cancer
Statins and Dementia
*Summary │ Reassuring Facts About Statins
Chapter 4. The Mediterranean Diet
Mediterranean Diet: Why So Special?
Core Elements of the Mediterranean Diet
*Figure 9. Mediterranean Diet Pyramid
Cardiovascular Benefits of the Mediterranean Diet
Mediterranean Diet Protocol in the Study
*Quick Note 3. Olive Oil Shots?
*Good to Know 7. Mediterranean Diet Adherence Checklist
Types of Olive Oil
*Good to Know 8. Acidity Standards for Olive Oil
What Makes Olive Oil Special?
*Table 3. Fatty Acid Composition of Major Cooking Oils
Balancing the Omega-6:Omega-3 Ratio
*Good to Know 9. Healthy Saturated Fat Intake
Is Olive Oil Suitable for Frying?
*Good to Know 10. How to Choose an Oil for Frying
Extra Virgin Olive Oil: Expensive, but Worth It
Polyphenols: Nature’s Protective Shield
*Table 4. Top 20 Readily Available Polyphenol-Rich Foods
*Quick Note 4. Mediterranean Diet and TMAO?
Want to Reduce Belly Fat? Eat Nuts.
*Table 5. Diagnostic Criteria for Metabolic Syndrome
The Many Virtues of Beans
*Table 6. Nutritional Composition per Serving of Legumes, Nuts, and Whole Grains
*Practical Guide 2. Starting a Mediterranean Diet—Right Now!
*Summary│The Mediterranean Diet—Golden Rules
Part 3. Dementia: Half of It Preventable
Dementia: A Chronic Disease That Develops Gradually
Amyloid-beta and Alzheimer’s Disease
A Request for Genetic Testing
Risk Factors for Dementia
*Good to Know 11. 14 Modifiable Risk Factors for Dementia Prevention
Why Learning Matters — Cognitive Reserve
Too Little Sleep, Too Much Sleep
Sleep: The Brain’s Cleaning Time
Do Sleeping Pills Cause Dementia?
Melatonin: More Than a Sleep Aid
Can the Shingles Vaccine Prevent Dementia?
Avoid Heading in Soccer
Cholesterol as a Dementia Risk Factor?
The MIND Diet and Cognitive Function
Oxysterols and Dementia
Bulletproof Coffee, MCT Oil, and Dementia
Alcohol for Dementia Prevention?
Memory Supplements: Phosphatidylserine?
Amyloid-beta Oligomer Testing
*Summary│Protect Your Brain!
Part 4. Immunity: The Era of Immune Health
When People Say Their Immunity Is Low
Chapter 1. Immune Health
“Please Test My Immunity”
*Good to Know 12. Innate and Adaptive Immunity
The Immune System Also Ages: Immunosenescence
4 Key Principles for Protecting Your Immunity
Are You Eating Well?
Micronutrients: The First Step in Immune Health
Oxidative Stress: What Is It?
*Figure 10. Hormetic Response
Exercise That Harnesses Oxidative Stress
Exercise to Boost Immunity
*Figure 11. Relationship Between Exercise and Immunity
Immunosenescence and Exercise
Beating Oxidative Stress: Fruits and Vegetables
*Figure 12. One Serving of Fruit
*Practical Guide 3. Self-Assessment of Oxidative Stress and Exercise Strategies
Aim for 7–8 Hours of Sleep
*Table 8. Recommended Sleep Duration by Age Group
When Immunity Doesn’t Improve
*Summary│Strengthening Immunity—tart with the Basics
Chapter 2. Chronic Pain and Chronic Inflammation
Different “Languages” of Alternative and Modern Medicine
A Burning House Needs a Fire Extinguisher
Autoantibodies Precede the Diagnosis of Autoimmune Disease by Years
*Good to Know 13. What Are Autoantibodies?
Rheumatoid Factor and Rheumatoid Arthritis
Systemic Lupus Erythematosus and Family History
Risk Factors for Autoimmune Disease: What to Avoid
*Quick Note 5. Turn Off the Inflammatory Signal with Vitamin D
Fibromyalgia: Pain Without a Clear Cause
“Even the Brush of Clothing Hurts”
The Problem Lies in Digestive Function
*Summary │ Put Out Inflammation While It Is Still a Small Fire
Chapter 3. Leaky Gut Syndrome and the Gut Microbiome
Leaky Gut Syndrome—What Is It?
Urticaria and Leaky Gut Syndrome
Why Does the Gut Become “Leaky”?
Human Gut Microbiota
Mucus: The Slimy Companion of the Gut Microbiota
The Two Faces of Akkermansia muciniphila
Hungry Microbes: “We Want Microbiota-Accessible Carbohydrates!”
Do Beans Cause Abdominal Pain?
Dietary Fiber and the Gut Microbiota
“Chubby microbes” and inflammatory bowel disease
Gut Microbiota Testing and Probiotics
How Much Dietary Fiber Should We Eat?
*Table 9. Dietary Fiber Content per Serving of Major Foods
This Can Increase Gut Permeability
Do Vegetables Kill Us?
The Puzzling World of the Gut Microbiota 25
*Summary│Feed Your Gut Microbes, Too
Part 5. Cancer Prevention and Health Screening: Risk Factor Management and
Early Detection
“Keep Up with Your Health Screenings”
Start with Correcting Risk Factors
*Table 10. Risk Factors for Major Cancers
Are E-Cigarettes Okay?
Helicobacter pylori: A Group 1 Carcinogen!
The Benefits of Annual Upper Endoscopy
Why Repeat a Colonoscopy Before Five Years?
*Figure 13. Blind Spots During Colonoscopy
Why Is “Early-Onset Colorectal Cancer” Increasing?
Sausages Should Be an Occasional Treat
Cancer Screening: Public Guidelines and Personal Choices
*Table 11. Commonly Recommended Cancer Screening Tests
Lung Cancer Screening for Non-Smokers?
Mammography and Ultrasound: Why Both Are Needed
“Can I Be Screened for Pancreatic Cancer?”
Hair Loss Medications and Prostate Cancer Screening
Potential Harms of Screening: Radiation Exposure
*Figure 14. Medical Radiation Exposure
Can Cancer Be Detected with a Blood Test?
*Good to Know 14. Sensitivity, Specificity, and Predictive Values
*Summary│Today’s Choices, Tomorrow’s Cancer Prevention
Part 6. Supplements: Understanding Nutrients and Using Supplements Safely
“Supplements” That Should Be Treated Like “Medicine”
Understanding Dietary Reference Intakes
*Figure 15. Dietary Reference Intakes
Vitamin B Complex for Fatigue
Why the Half-Life of Nutrients Matters
Do Supplements Cause Cancer?
Do Supplements Prevent Cancer?
Vitamins B6, B9, and B12 and Cancer: Timing Matters
Vitamin C and Immune Health
High-Dose Vitamin C Therapy and Cancer
Choosing the Right Form of Selenium
*Quick Note 6. Selenium and Disease
Selenium and Cancer Prevention
Vitamin D: Daily Doses Rather Than High-Dose Injections
*Table 12. Comparison of Vitamin D Level Criteria
Calcium: Osteoporosis, Cancer, and Atherosclerosis
Vitamin K: Directing Calcium to Bone, Not Arteries
NMN: A Magic Bullet for Longevity?
NMN: What Vitamin B3 Research Warns Us About
What Is the Optimal Dose of NMN?
Health Effects of Omega-3 Fatty Acids
Omega-3 Supplements and Atrial Fibrillation
EPA and DHA: How Much to Take?
*Table 13. Omega-3 Content of Common Fish
*Summary│Supplements: Weigh the Evidence and Choose Carefully
Part 7. Meditation: A Journey Toward Healing—Body and Mind
When We Need to Look Within
Medical Effects of Meditation
Chronic Pain and Mindfulness Meditation
Meditation Is Not Placebo, Distraction, or Relaxation
What Is Mindfulness?
*Practical Guide 4. Even “Spacing Out” Can Be Meditation
Creating Space Between Stimulus and Reaction
Why Meditation Feels Difficult: Undoing Conditioning
Why Active Meditation Is Needed
*Practical Guide 5. Meditation Journaling and Emotional Release
The Source of Meditation’s Healing Power
*Practical Guide 6. Golden Flower Meditation
Traditional Medicine and Modern Medicine: Different Perspectives
Modern Physics and Energy
*Practical Guide 7. Breath Meditation and Heart Meditation
Meditation, Enlightenment, and Illness
A Different Way of Understanding Illness
Ask Your Body!
*The Ten Admonitions in the Discourse on the Samadhi of the Jewel King
Epilogue
References
Acknowledgments
[본 문]
Today, we live under the constant threat of countless diseases. Yet despite the remarkable advances of modern medicine, the most complete treatment ultimately leads us back to one timeless truth: prevention. This book embodies precisely that “eldest brother’s medicine”—practical wisdom for keeping disease at bay and managing one’s health in everyday life.
“I wholeheartedly recommend it to anyone who seeks not merely to live longer, but to live with vitality and dignity.”
Caring for patients as an internist taught me two important lessons. First, modern medicine has clear limits. Much of what we do alleviates symptoms, but it cannot undo serious disease once it has progressed. Second, the best treatment is prevention. Although medicine cannot cure many major illnesses once they are firmly established, the hopeful reality is that many diseases can be prevented. In fact, a large proportion of the conditions that burden society arise from modifiable lifestyle factors.
For example, someone whose father collapsed from a heart attack may worry whenever chest discomfort occurs. Watching a loved one suffer from illness can be traumatic and may lead to persistent anxiety about one’s own health.
When I encounter individuals with such concerns, I say this: “Your parents’ generation was the one struck by disease. Your generation is the one that can prevent it. If you manage dyslipidemia and maintain healthy habits, that kind of heart attack cannot happen to you.”
According to recent statistics, life expectancy in Korea was 83.7 years in 2024, while healthy life expectancy was only 65.5 years. This means that although people are living longer than ever, they spend an average of about 18 years living with illness. A similar pattern is observed in many other countries.
If life expectancy continues to extend toward 100 years while healthy life expectancy does not increase accordingly, it is conceivable that people could spend as many as 30 years living with disease.
Rather than offering vague advice to “manage your lifestyle better,” I intend to present quantitative, evidence-based approaches grounded in research.
Is there evidence that plant-based protein is truly better?
The Paleo diet and colorectal cancer—should we be concerned?
Same pork belly—so why was I the one who developed atherosclerosis?
The cardiovascular benefits of the Mediterranean diet
“Dementia runs in my family. Should I get genetic testing?”
Can sleeping pills increase the risk of dementia?
Could shingles vaccination help prevent dementia?
What kind of exercise helps support immunity?
Can a supplement cause cancer?
Vitamins B6, B9, and B12: cancer prevention when young, but cancer promotion after diagnosis?
The deeper reason meditation may have healing effects
As we have seen throughout this book, countless medical studies have already been conducted. Research has explored how much carbohydrate and meat we should eat, how much fruit and vegetables are beneficial, what criteria we should use when choosing cooking oils, how many hours we should sleep, and how exercise should be timed and balanced with adequate rest and recovery. These findings may seem trivial at first glance, but they are important discoveries—ones that can serve as a compass for managing our daily habits in healthier, more measurable ways. What is unfortunate, however, is that much of this practical knowledge remains hidden from the general public, locked away in academic databases.
This book was written through a careful process of verifying the medical accuracy of each sentence while reviewing more than 600 research papers.
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