Doctors are known for taking care of others, but what happens when they forget to take care of themselves? In this episode, Dr. Anita Lwanga talks about health management for doctors and why small, intentional changes to daily routines, like eating better, moving more, and getting proper rest, can have a powerful impact on energy, focus, and long-term wellbeing. Drawing from her background as both a physician and exercise physiologist, Dr. Lwanga shares her personal experience with burnout, weight gain, and reclaiming her health one meal, walk, and sleep cycle at a time.

Why Skipping Meals Hurts Your Energy

Doctors are often taught to push through exhaustion. During medical training, skipping meals and downing coffee became a norm for Dr. Lwanga. However, those habits led to confusion, fatigue, and unwanted weight gain, even after she became an attending and tried to “eat healthy.”

She realized that health management for doctors begins with eating more frequently and prioritizing breakfast. A high-protein breakfast followed by planned snacks and smaller meals throughout the day provided lasting energy without crashes. Eating regularly not only stabilized her mood and focus but also helped her regain control over cravings.

“It is okay to take a break. Eat properly and take care of myself. It makes me a better person.”

Health Management for Doctors: The Right Foods Make a Difference

Many doctors and busy professionals reach for quick, processed foods during the day. Dr. Lwanga learned to shift her mindset by sticking to whole foods. Her rule: “Eat foods that walk, fly, swim, or grow that way.” Choosing natural, unprocessed foods and eating more vegetables and lean protein made a dramatic difference in her energy and waistline; even though she was eating more than before.

She encourages anyone in healthcare to stop counting calories and instead focus on food quality. This practical, sustainable approach to health management for doctors doesn’t require perfection, just consistency and awareness.

Health Management for Doctors: Movement Without Overload

One of the biggest myths Dr. Lwanga debunked is that exercise has to be intense or time-consuming to be effective. For busy doctors, walking, even in short bursts, can be powerful.

Walking for just one hour, three days a week, especially before breakfast, activates fat-burning and reduces stress. She also explains the benefits of short HIIT (High-Intensity Interval Training) workouts, noting that they should be limited to avoid excessive inflammation or hunger.

“Just walk. You can multitask; listen to a podcast, go on a prayer walk, or even watch Netflix while walking.”

Dr. Lwanga stresses that health management for doctors should include realistic, flexible options that fit individual schedules, goals, and preferences.

Sleep: The Missing Piece in Wellness

Sleep is often the most ignored pillar of wellness in the medical field. Many doctors wear their lack of sleep as a badge of honor. But chronic sleep deprivation impacts memory, decision-making, weight, and emotional regulation.

Lack of sleep can increase cortisol (the stress hormone), insulin resistance, and ghrelin (the hunger hormone), making weight management even more difficult.

“Sleep is so essential. It not only helps us consolidate our memories, it helps us make good decisions.”

If you’re constantly reaching for food late at night, Dr. Lwanga suggests asking yourself: “Am I hungry, or am I tired?” Improving sleep hygiene is just as essential to health management as diet and exercise.

Health Management for Doctors: Accountability and Self-Compassion

One reason Dr. Lwanga was successful in transforming her health was because she had a nutrition coach who held her accountable. Support helps prevent defaulting to old habits, especially during high-stress times.

She also believes in planning for enjoyment. Treats like chocolate or dessert don’t have to be off-limits. When they’re intentional and guilt-free, they can be part of a sustainable plan for well-being.

Beyond Burnout: Health Management for Doctors

Dr. Lwanga’s story is a reminder that health management for doctors isn’t about extreme diets or intense workouts. It’s about listening to your body, respecting your needs, and choosing small actions that add up over time. Whether you’re in medicine or another high-demand field, the path to sustained energy and resilience starts with honoring your basic needs, your food, your movement, and your sleep.

Let this be the encouragement to check in with your body today. Ask yourself: Am I nourished? Am I moving? Am I rested?

Because when you lead with your own well-being, you show up more powerful; for yourself and for others.

About Dr. Anita Lwanga

Dr. Anita Lwanga is an Exercise Physiologist, General Internist and Geriatrician and assistant professor of General Internal Medicine at the University of Saskatchewan. Dr. Lwanga’s mission is to provide compassionate and holistic care. She helps people with chronic medical problems optimize their diet, exercise, sleep, and medications so that they can stay healthy and out of the hospital.

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