Dr. Jules Cormier, 185 Acadie Avenue, Dieppe, NB (2025)

11/13/2025

I have become increasingly concerned with the way medical information is shared online.

Deep, meaningful topics like lifestyle medicine, nutrition, and chronic disease prevention simply cannot be understood in a ten second reel or a thirty word caption.

Yet this is what most people rely on today.

A few years ago, I decided to create a space that was different.

I launched a private and completely free Facebook community where we review complex topics through short, easy to follow videos.

I still aim to keep things concise, but most videos fall between ten and twenty minutes so we can cover the science properly without cutting corners.

The content I share there is completely different from my podcast episodes.

The group has now grown to nearly 4000 members, and I regularly post in both French and English so everyone can follow along comfortably.

If you want to learn more about lifestyle medicine, plant-based nutrition, and the other pillars of health presented in a way that is simple enough for the public yet detailed enough for medical professionals, I would be delighted to have you join my private group, Plant-Based Buddies.

The link is in the comments.

Today’s video focuses on sleep, the hormones involved, the impact sleep has on your long-term health, and practical steps to help you rely less on sleep medication.

You are always welcome in our community.

Please let me know if you’re already a member and if you enjoy the content I share there!

💚 Dr. Jules

11/13/2025

“I hear lots of ‘What can I take?’…

but I’d much rather hear ‘What can I do?’”

Every week, I hear:

“What can I take for my blood pressure?”

“What can I take for weight loss?”

“What can I take for energy or gut health?”

And sometimes medication or supplements are absolutely needed and indicated.

But more often, the solution isn’t in a bottle.

It’s in your behaviours.

Because when it comes to chronic diseases like heart disease, type 2 diabetes, high blood pressure, and even some cancers, the most powerful medicine is your daily choices.

Here’s what moves the needle:

Daily movement (even a walk counts).

Real food, mostly plants.

Quality sleep.

Stress management.

Human connection.

A mindset that says: “I’m ready to do the work.”

These aren’t quick fixes, they’re real fixes.

They don’t mask symptoms, they get to the root.

So next time you’re tempted to ask “What can I take?”

Try asking instead:
“What can I do?”

Because you are not powerless.
And health isn’t something you wait for, it’s something you build.

One habit at a time.
One choice at a time.

You’ve got this.

💚 Dr. Jules

11/12/2025

The hormone therapy black box warning has finally been removed.

This is a major win for women’s health.

But let’s keep it evidence based.

The United States FDA has officially removed the black box warning that has been on all forms of menopausal hormone therapy since 2003.

This is a major step forward for women’s health.

For over 20 years, this warning, based on the early results of the Women’s Health Initiative, led many women and even many doctors to avoid hormone therapy altogether out of fear of cancer, clots, or strokes.

But as newer analyses have shown, the story is far more nuanced.

Many factors, including whether you’re taking synthetic or bio-identical hormones, can impact your risk.

Also, there’s a huge difference between approved or compounded formulations when it comes to bioavailability and absorption.

Many other nuances also impact the risk-benefit ratio.

For example, timing matters.

For most women who start hormone therapy before age 60 or within 10 years of menopause, the benefits generally outweigh the risks.

Although this always has to be a conversation between you and your doctor.

Also, the type and route of administration matter.

Transdermal estradiol (patches, gels) does not increase clot or stroke risk like oral forms can and vaginal estrogen for dryness or painful in*******se has minimal systemic absorption and is considered safe for many.

Although no medication has a 100% perfect safety profile, quality of life matters.

That’s why almost everything is a trade off and a balance of pros and cons that you discuss with your doctor.

And for many women, hormone therapy significantly improves sleep, mood, libido, joint pain, urinary health, and bone protection.

But while the old warning exaggerated the dangers, some of today’s online claims swing too far the other way, suggesting hormone therapy is a “fountain of youth” or proven to extend lifespan and prevent dementia.

That’s not supported by solid evidence.

There is no proof that hormone therapy prevents all heart disease or cognitive decline, and it’s not recommended solely for longevity.

All of that research is still ongoing.

Like any medical treatment, it’s about individualized care, not hype.

And those who stand to profit from post-menopausal women suffering through challenging symptoms will often find a way to make menopause profitable for themselves.

My take is that removing the black box warning is a victory for science and women’s autonomy.

It opens the door to more balanced, evidence-based conversations between patients and their physicians.

Let’s celebrate progress, but also stay grounded in facts, not fear or fads.

In Canada, we do not use the FDA style black box warning system, but we did have strong bolded warnings that carry a similar cautionary language.

Now, although Canada has not yet officially mirrored the FDA‘s recent decision to remove the black box warning, since we don’t have one, there’s still that same shift in scientific consensus that applies here as well.

If you’re curious about whether hormone therapy might be right for you, talk to your healthcare provider.

Personalized medicine is the future of menopause care.

💚 Dr Jules

11/11/2025

🇨🇦 Remembrance Day

Today, we honour our heroes, the real-world, real-life superheroes who gave everything for our country.

In 2016, I met an incredible veteran who changed the way I see service, sacrifice, and resilience.

As a veteran, he has served Canada in ways that are impossible to capture in words.

He gave his body, his mind, and his health in service to others and to our nation.

When he became ill, we had to fight very hard together to get him the care, therapy, and compensation he deserved.

Thanks to Veterans Affairs Canada, he eventually regained both his health and his dignity.

Even in retirement, he continues to serve.

He now dedicates his time and energy to helping other veterans, using his voice to defend their rights, raise awareness, and guide them through their own healing journeys.

He donates countless hours to this cause, proving that his service did not end when he took off his uniform.

I’ve been a doctor for nearly 20 years, yet I had never once seen any of my veteran patients in uniform.

A few months ago, I asked one of them to show up one day wearing it, with his medals that tell the story of his service.

One day, he showed up to his routine visit in his uniform.

It gives me chills typing this right now as I recall my surprise.

And as he walked into my office, standing tall and proud, my heart filled with pride and gratitude.

I’m incredibly proud to care for these men and women whose courage and sacrifice have given us the freedom and daily conveniences we too often take for granted.

But while most of us see today as a long weekend or a day off, our veterans relive deeply traumatic moments of their lives.

Their memories of loss, fear, and survival play like reels in their minds.

🍁 So today is everything but a holiday for them.

It’s a day of reflection.

A day to honour.

A day to remember.

I’m incredibly proud and grateful to display on my office wall these gifts I’ve received from veterans throughout the years.

To all veterans, past and present, thank you for your service, your strength, and your sacrifice.

We will never forget.

💚 Dr. Jules

11/09/2025

The silent killer…

Most people know their credit card interest rate, their monthly phone bill and how much they spend on Starbucks coffee every week.

Yet only a few people actually know what their blood pressure trends look like.

Blood pressure is one of the major risk factors directly increasing the risk of our world’s top killer, cardiovascular disease, yet most people are completely in denial of how important it is and how easy it is to get it measured.

Here’s what you need to know.

High blood pressure, also known as hypertension, is often called the “silent killer” because it can cause serious damage to your body for years without any symptoms.

Left unmanaged, it increases the risk of heart attack, stroke, kidney failure, vision loss, and even dementia.

The good news is that it’s preventable, manageable, and most importantly, treatable.

The bad news is that many people who are reading this, both young and old, have high blood pressure coursing through their arteries at this very moment, creating microscopic damages without them even knowing.

Blood pressure measures how hard your blood pushes against your artery walls.

It’s recorded as two numbers:
• Systolic (top number): Pressure when your heart beats
• Diastolic (bottom number): Pressure when your heart rests between beats

According to Hypertension Canada’s 2025 Guidelines, a normal blood pressure is below 130/80 mm Hg when measured properly with a validated device.

Readings above this threshold may require lifestyle changes or medication, depending on your risk level.

How hypertension is diagnosed in Canada:

Gone are the days of relying solely on a single in-office reading.

The new guidelines recommend home or ambulatory BP monitoring to confirm a diagnosis and detect white-coat or masked hypertension.

Measure BP using:
• Validated, automated devices under optimal conditions (seated, back supported, feet flat on floor, arm at heart level)

🇨🇦 New Canadian Blood Pressure Guidelines (2025)

Hypertension is defined as: BP ≥130/80 mm Hg measured accurately at home or in clinic

When to Start Treatment:
• All adults with BP ≥140/90 mm Hg
• Adults with 130–139 mm Hg systolic who are at high cardiovascular risk

First-Line Management:

• Lifestyle changes first: diet, exercise, sleep, stress management

• Medications added when needed, ideally started as a single-pill combination for better results

Treatment Goal: Lower systolic BP to under 130 mm Hg if tolerated safely

Chronic hypertension silently damages blood vessels, raising the risk of:
• Heart attack and heart failure
• Stroke and cognitive decline
• Vision problems
• Kidney failure
• Dementia and memory loss

Even small improvements in blood pressure can significantly reduce your risk of these life-altering complications.

Hypertension Canada strongly encourages non-drug strategies for all patients, whether you’re preventing or managing high blood pressure.

These include:
• Nutrition: Adopt a plant-predominant diet rich in whole foods and low in sodium
• Physical activity: Aim for 150+ minutes per week of moderate exercise
• Stress: Use relaxation tools like deep breathing, mindfulness, or yoga
• Avoid smoking and limit alcohol
• Prioritize sleep to regulate hormones and blood pressure naturally

Blood pressure may be silent, but your action doesn’t have to be.

Knowledge is power.

Tracking your numbers and taking small daily steps can make a huge difference in your long-term health.

✔️ Get your BP checked regularly
✔️ Ask your healthcare provider about home BP monitors
✔️ Take lifestyle changes seriously because they work
✔️ Start early, brain and heart health depend on it

Chronically high blood pressure will end up causing damage typically 5 to 10 years down the road.

The higher the pressure the quicker the damage.

So project yourself in the future, in 5, 10 or 20 years from now.

Imagine how something as easy to measure and simple to intervene on, like blood pressure, could impact your future self.

Your kids graduating, your daughter walking down the aisle or your plans to travel are all directly tied to your capacity of controlling your own blood pressure.

It’s not just a number.

It’s a huge part of your health destiny.

💚 Dr. Jules

11/08/2025

He didn’t trust “my chemicals”…

…while sipping Pepsi and hiding a pack of ci******es.

His blood pressure was through the roof. I had warned him before. Over and over.

But still, he said:

“I feel fine.”

As a physician, I see this all the time.

People reject medication… while doing nothing to avoid needing them in the first place.

Let’s be clear:

Hypertension is a silent killer. It damages your heart, your brain, your kidneys, all while you “feel fine.”

It doesn’t wait for permission. And it won’t give you a warning shot.

Yes, lifestyle changes should be the first line of treatment.

And yes, change is uncomfortable.
And most people won’t do what it takes, even when they know better.

🍟 They’ll skip vegetables but fear prescriptions.

🛌 Sleep 5 hours a night but reject statins.

🚬 Smoke daily, but argue that meds are “unnatural.”

But not you.

You’re reading this because you’ve decided to keep an open mind. Maybe you’re not ready to change, but if you’ve made it this far, you’ve definitely shown an openness to it.

The irony?

📚 80% of your longevity is determined by your daily habits, not your genes.
(PMID: 8786073, The Danish Twin Study)

It’s not about willpower. It’s about systems and habits. Environment. Trauma. Addiction.

I don’t blame my patients for their lifestyles.

But I do want to help them do better and I will meet them wherever they are on their journey towards a healthier future.

That’s why I’ve joined the American College of Lifestyle Medicine and committed to bringing lifestyle medicine to the forefront, not just for patients, but for the next generation of doctors I teach.

Because:

💪 The best drug for osteoporosis is resistance training.
🥗 The best treatment for cholesterol and hypertension is real food.
🧘‍♂️ The best therapy for stress is better sleep, connection, movement and meaning.

Modern medicine has its place when disease has already settled in. But it shouldn’t be our first line of defense, it should be our safety net when all else fails.

You can have a thousand problems, but if your health fails, then you only have one.

If you’re reading this, you’re part of the small group that’s actually reflecting, growing, and choosing better.

That already puts you ahead of the curve.

🆓 I’ve created dozens of free tools to help you take the next step: blog posts, YouTube videos, my podcast, and more.

And for the ones that aren’t free, the proceeds are donated.

You can find them all here 👇

https://linktr.ee/plantbaseddrjules

Let’s build your future self, one habit at a time.

🫶 You’ve got this. This entire community has your back.

💚 Dr. Jules

11/08/2025

Exercise can look like anything.

It can look like walking your dog, dancing with your spouse, tending to your garden, shoveling snow, mowing the lawn, or soaring through the air in your own makeshift home gym.

Movement doesn’t have to be perfect, it just has to be yours. 💪🌿

💚 Dr. Jules

11/07/2025

If there’s one thing science has shown time and time again, it’s this: your health directly reflects how many of your daily calories come from whole and minimally processed foods.

🌱 I encourage everyone to eat foods that grow in the ground, from a tree, or from a plant, ideally in the same form that Mother Nature created them, or as close as possible to it.

Unfortunately, these foods make up only 5 to 10% of the average Canadian’s calories.

Yet research consistently supports aiming for around 80% of your daily calories from whole foods such as:

• Fruits and vegetables
• Whole grains
• Beans, chickpeas, lentils, and soy products
• Nuts, seeds, herbs, and spices

Whatever your goal, one thing is clear: the more whole plant foods you add, the better.

🥗 Focus on what you’re adding to your plate rather than what you’re removing.

When you fill your meals with nutrient-dense foods, the less healthy ones naturally get crowded out.

The key is to create habits that fit seamlessly into your life.

Instead of reinventing your diet, start by improving the quality and nutrient density of the meals you already enjoy.

After more than a decade on a whole-food, plant-based diet, I can confidently say this approach works, not just for me, but for anyone aiming to prevent or even reverse chronic diseases like heart disease, diabetes, hypertension, and more.

Eat more whole foods, like your life depends on it.

Because it does. 🌿

Save this reference for later!

💚 Dr. Jules

11/06/2025

Acute inflammation is protective, useful and necessary.

Chronic inflammation is a whole other issue.

Unfortunately, this term is often abused to make overhyped claims, but basically you don’t want zero inflammation, and you don’t want too much.

Keep your inflammatory markers in nature’s sweet spot.

11/03/2025

🎄 From Pink to Blue: A Shift in Awareness

With Halloween now behind us, our focus naturally shifts from pumpkins and costumes to twinkling lights and holiday spirit.

But before we dive head first into Christmas, let’s take a moment to recognize another important transition.

As October fades, we move from Breast Cancer Awareness Month to Prostate Cancer Awareness Month, a reminder that men’s health deserves just as much attention.

Before I begin sharing more men’s health content this month, here’s one final reminder for the women in our lives (and for you, if you’re due):

👉 Book your mammogram.

Mammograms save lives.

They detect breast cancer early, when it’s most treatable, and they’re accessible to most people through routine screening programs.

So before we hang up the holiday lights, let’s take care of the most important gift of all, our health.

💚 Dr. Jules

11/02/2025

A Doctor’s Guide to Plant-Based Milks

Are they healthier than cow’s milk?

What about protein, calcium, or those other “weird” ingredients?

Let’s break it all down.

First things first:

After age 12 months, there’s no nutritional requirement for milk (cow’s or plant-based) as long as you’re getting a balanced diet.

This excludes milk from breastfeeding, since we know the benefits extend well past 12 months of age.

Humans are the only species that drink the milk of other mammals.

Cows don’t produce milk unless they’re pregnant and have given birth, like humans. But if you’re looking for something to pour on cereal, blend into smoothies, or sip with coffee, plant milks can be a fantastic choice.

Let’s explore the key options and what makes them different.

The top players in the plant milk world are:

1. Soy Milk
• Nutritionally closest to dairy
• High in protein (around 7 g per cup, same as cow’s milk)
• Rich in omega-3s, fiber, and phytoestrogens
• Fortified with calcium, vitamin D, and B12
• Shown to reduce LDL, inflammation (CRP), blood pressure, and the risk of breast, prostate, and stroke-related disease
• Least processed (soak, cook, strain)

Bottom line: if you’re looking for a one-to-one dairy substitute, soy milk is the gold standard.

2. Pea Milk
• Same protein as dairy (thanks to yellow split peas)
• Creamy texture, great for frothing (hello, lattes)
• Fortified with D, B12, and calcium
• Allergy-friendly alternative to soy or nuts

3. Almond, Oat, Cashew, Coconut, Rice, H**p, etc.
These vary widely but generally:
• Low in protein (0–2 g per cup)
• Fortified with key nutrients (D, B12, calcium)
• Free of cholesterol, casein, and lactose
• Lower in calories
• Often more desirable in taste or texture for specific uses (for example, oat milk in coffee, coconut in curries)
Bonus: most have some fiber, something cow’s milk has none of.

The health benefits of plant milks are plenty:
• No cholesterol means better for heart health
• Less saturated fat equals lower inflammation and stroke risk
• Fortified with nutrients vegans often need (D, B12, calcium)
• Free of lactose, great for intolerances
• Associated with lower all-cause mortality and chronic disease risk
• Environmentally friendly and more ethical in production

Even Canada’s 2019 Food Guide removed dairy as a required food group.

Plant milks are absolutely appropriate when chosen wisely.

What About Emulsifiers and Additives?

Many plant milks contain small amounts of emulsifiers or stabilizers like lecithin, gellan gum, or carrageenan.

These help with consistency and shelf life.

Here’s the good news:
• At the quantities used in fortified plant milks, there’s no strong evidence these pose health risks in moderation
• If you’re concerned, look for short ingredient lists or make your own at home (blender, water, nuts or seeds, and a pinch of salt).

Just remember that homemade versions won’t be fortified with added vitamins and minerals.

Some common concerns to keep in mind:
• Low protein (in most plant milks except soy and pea)
• Not all are fortified equally
• B12 isn’t found in whole plant foods, fortified foods or supplements are essential
• Allergen risk with soy or nuts for some people
• Some taste or texture issues, especially in coffee or cooking

But remember, even cow’s milk has downsides: casein, cholesterol raising saturated fat, lactose, and no fiber.

It also has a large environmental carbon footprint and questionable production practices.

Here are my quick tips:
• Best all-around option: fortified soy or pea milk
• Kid-friendly: choose unsweetened, fortified varieties
• Worried about ingredients: read the label and go for those with calcium, D, and B12, and minimal added sugar
• On a plant-based diet: use fortified milks as a convenient way to cover key nutrients
• Supplement when needed, especially for B12

In short:
Plant-based milks can absolutely be a healthy, practical, and ethical swap for dairy.

Just like everything in nutrition, it’s not about being perfect, it’s about making intentional, informed choices that fit your life.

Personally, I enjoy at least 1 cup of soy milk every single day.

Milk the benefits, without the moo.

💚 Dr. Jules

11/01/2025

“I’m exhausted, but I can’t stop.”

That’s what Marie, a 42-year-old mother of three, told me at her appointment last month.

She wasn’t sleeping, had digestive issues, felt wired but tired, and cried on the way to work more than she cared to admit.

Blood work? Normal.
Thyroid? Fine.
Hormones? Normal.
But her nervous system? Completely overwhelmed.

What Marie was experiencing wasn’t a mystery illness. It was burnout, and it wasn’t just in her mind. It was deep in her biology.

Chronic stress keeps us locked in sympathetic overdrive, the fight or flight mode meant for emergencies.

But when stress is unrelenting, your body forgets how to turn it off. Your heart races, cortisol stays high, your gut shuts down, sleep becomes light and fragmented, and no amount of vacation seems to fix it.

You’re not supposed to be in “fight or flight” while responding to emails.

Here’s the thing:
🧠 We have a built-in reset switch, the parasympathetic nervous system, and the vagus nerve is the key to turning it on.

💡 Want to help your body shift from stressed to safe?
Try these science-backed ways to activate your vagus nerve:

• Deep breathing: Try box breathing (inhale 4 sec, hold 4, exhale 4, hold 4) for just 2 minutes.
• Cold exposure: End your shower on cold or splash cold water on your face.
• Gargling, humming, or singing: These stimulate vagal tone through the vocal cords.
• Meditation or prayer: Stillness calms the entire nervous system.
• Connection: Laughter, hugs, and eye contact with someone you trust are powerful healers.

Eighty percent of parasympathetic traffic flows through the vagus nerve, and these actions help activate it.

Marie didn’t need another supplement.

She needed to feel safe.
She needed permission to slow down.
And most of all, she needed to retrain her body to leave survival mode.

🧘‍♀️ Burnout isn’t solved with bubble baths. You can’t vacation your way out of it.

It’s solved by giving your body the signals it needs to heal. Increasing parasympathetic tone helps.

If this resonates with you or someone you know, don’t scroll past it.

This could be the reminder they need.

And never hesitate to reach out for help from someone you love, or from a licensed therapist.

In this situation, most of my patients would tell me that they don’t want to burden others with their problems, but studies seem to show the exact opposite.

And in the vast majority of cases, friends will feel honoured and privileged to have a relationship so meaningful and precious enough to make them the person that is called upon in moments of need.

You have to put your own oxygen mask on first before you help others with theirs.

💚 Dr. Jules

Dr. Jules Cormier

11/13/2025

11/13/2025

11/12/2025

11/11/2025

11/09/2025

11/08/2025

11/08/2025

11/07/2025

11/06/2025

11/03/2025

11/02/2025

11/01/2025

Address

Website

Alerts

Contact The Practice

Shortcuts

Share

Category