Love Is The Strongest Medicine: Notes from a Cancer Doctor on Connection, Creativity, and Compassion

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Micro-Nano-Pico-Steps to Health

Micro-Nano-Pico-Steps to Health

I'm going to make it easy.

For myself.

Maybe for you.

Maybe not.

Day one of medical school stuff.

Super simple.

That's the only way to start any habit.

The only way to make it stick.

Start with a microstep.

A nanostep.

A picostep.

I had to look up pico.

One = Go to bed.

Two = Eat plants.

Three = Drink water.

Four = Move.

Five = MBSR (mindfulness-based stress reduction).

That's it.

Nothing else.

Let's break the fab five down a little bit.

To the very smallest picostep you can take right now.

Even while reading this.

Go to bed.

Well, just go to friggin sleep.


Take a nap.

Just go to bed already.

Eat plants.

Well, just eat plants.

Eat a plant today.

Mainly plants.

That's it. Get some olive oil and omega 3 oil.

Like flaxseed oil.

Drink only water.

Nothing else.


Just good ole H2O.



Just walk.

Forget high-intensity interval training.

Just take a 2.5-minute walk.

Then work up to five minutes.

Repeat until you do it a few times a day.

That's it.




Stress makes everything worse.

One thing works.

Becoming mindful.

It has an awesome track record.

Because it works!

In 1979 Kabat-Zinn founded the Mindfulness-Based Stress Reduction Clinic at the University of Massachusetts Medical Center.

It worked.

MBSR is practiced as a complementary medicine.

I use it every day in the field of oncology.

Around 80% of medical schools offer some element of mindfulness training.

Become your own medical student.

Your own doctor.

Do this stuff.

Die less.

Live more.

Just live.