Preventative Health for the Skeptic, What Works, what is Hype?

5-31-2025

By Dr. Howard Friedman MD | Veteran | U.S. Army Medical Corps | Internal Medicine | HHOM LLC

A physician caught between produce and pills—what truly promotes health? In a world full of claims, evidence must lead the way.

In floods of claims, the truth runs thin,

A thousand cures, yet where to begin?

The skeptic stands with careful gaze,

Through fads that flicker, facts that blaze.

Let science lead and noise step back—

The path to health is not off track.

----Dr. Howard Friedman MD

We live in an age of information overload, which is available 24/7, and seven days a week. It can be so difficult to tell what music is, and not noise. With social networks aplenty, with their algorithms, determining what you see, 24-hour news sites, it is a real minefield of truths and lies. How to really appreciate the story is also influenced by your beliefs. Howard’s House of Medicine is a place of no judgement. These blogs and what we emulate is the evidence-based model. This blog will be based on that model; I am always a student and a lifelong learner, so it is not written in stone, based on what we know should be well known, involving diet, exercise and sleep as the cornerstone of what is healthy when done correctly.

Exercise starts us off with 150 minutes a week of moderate activity lowers the risk of heart disease, stroke,  diabetes and some cancers.

Diet is the next category, there is no right diet, but for health is raw foods, vegetables and fruits, whole grains, and essentially foods with a minimum of ingredients. Diet is very individualized, and this blog will not discuss organic vs. nonorganic, nor what does organic even mean since it was corrupted by agribusinesses. It will also not discuss vegetarian/vegan diets, vs. diets that contain meat. I will say it may be important to know how that animal was treated before becoming a food item.

Sleep is the third of those major items I mentioned, and a little more complicated. How do you know if you had a good sleep, is how you feel in the morning. The restorative part of sleep is deep sleep, stage 5 REM sleep, the amount each of needs varies, and it is best if it is maintained rather then being woken intermittently, like in sleep apnea. There are other sleep disorders, restless leg syndrome, weak bladder/enlarged prostate, etc. It is best to try and get the best sleep you can, your immune system will appreciate that.

Vaccinations. There is a great deal of science of the benefits for the society. With every vaccine there will be a very small percentage of people  who will not benefit and may even be harmed. This is where we are, it becomes a personal choice, but it should also be known what the diseases the vaccine was designed for, and the consequences of those diseases in the world.

Tobacco avoidance is the next what is healthy. Tobacco comes in many forms, but tobacco is the same, unhealthy, detrimental to your lungs and immune systems. Regular exams and screening. We know that catching conditions sooner will often abate them.

What comes here is the HYPE **************************************************

Dietary Supplements have not had any studies documenting health benefits. They cost money and no matter what the label says, it is not a proven health benefit.

Miracle Cures- This comes as follow the money. This is where skeptics should plant their flag.

Howard’s House of Medicine(HHOM LLC) is also available 24/7, seven days a week, but you have to come find us. We are here to answer questions. We are a resource for evidence-based care. Thank you for stopping by.

—Dr. Howard Friedman MD

Board-Certified | Internal Medicine | Veteran | U.S. Army Medical Corps

Founder of Howard’s House of Medicine (HHOM LLC)

https://www.hhomllc.com

Frequently Asked Questions:

Q: What are the true pillars of preventative health—and how do we know they work?

A: The foundational pillars—exercise, diet, and sleep—are consistently backed by decades of scientific research. Moderate exercise (150 minutes/week), a diet rich in whole foods, and restorative sleep all lower the risk of chronic disease. These aren’t trends—they’re time-tested, evidence-based practices proven across populations.

Q: Are dietary supplements necessary for good health?

In most cases, no. Despite bold marketing claims, the majority of supplements have not shown consistent benefits in large clinical studies for healthy individuals. Unless treating a known deficiency or under specific medical advice, they often serve more as expensive placebos than proven tools.

Q: How can I tell if a health trend is hype or grounded in science?

Start by asking: Who benefits financially from this claim? Is there peer-reviewed research behind it—or just testimonials and influencers? Real medicine may not always promise instant results, but it’s transparent, tested, and built to heal, not just to sell.