A critical care and palliative care physician, who has spent his career caring for the sickest of the sick in the ICU, Dr. Kwadwo Kyeremanteng is leading a revolution in how we think about our health. His new book, Prevention Over Prescription, is a science-backed roadmap to staying out of the ICU by taking a proactive approach that optimizes your health for the long run — and it’s simpler than you think.

This book isn’t about fad diets, quick fixes, or miracle pills. It’s about proven, practical strategies that work in the real world, Dr. K says, including how to prevent chronic diseases before they start, why most people fail at long-term health and how to break the cycle, the five key pillars of longevity, and more.

Whether you’re a high-performing executive, busy parent, or someone who just wants to feel better every day, Dr. K has created the ultimate blueprint for taking ownership of your health — without the overwhelm. We recently sat down with him to explore his new book in more depth including the inspiration behind it and the mindset needed to empower lasting health changes.

Getting Proactive About Our Health

Speakers Spotlight: What inspired you to write Prevention Over Prescription? Was there a specific patient story or moment in the ICU that sparked the idea?

Dr. Kwadwo Kyeremanteng: In medical school, we don’t learn about reversing metabolic syndrome and type 2 diabetes. Over the pandemic, almost all patients had these risk factors. This motivated me to inspire people to get healthy and give them the tools to do so.

People today are inundated with so much information about their health. I wanted to distill it in the simplest way possible. Just choose 1 or 2 actions to take and these will be impactful. It can be as simple as increasing your protein intake. We know certain things benefit our health; this book reinforces them in a practical way. It’s a roadmap for success.

Debunking Health Myths

SpSp: What are some of the biggest myths or misconceptions people have about improving their health?

Dr. K: That it has to be hard. It’s not as hard we think it is and you don’t have to do as much as you think. People get defeated when they read about what others have done — not eating for 24 hours, pumping iron non-stop. We see this and think, well I’m not going to do that and do nothing. But it’s as simple as looking at your step count and increasing that by 25%. Or, plan out your meals and double the protein, because I know you aren’t eating enough protein. If you don’t feel like going to the gym, throw in some exercise snacks — 10 squats while you watch your favourite show. I haven’t come across a book before that really keeps being healthy simple and gives that kind of framework.

The Five Pillars of Longevity

SpSp: You highlight five pillars of longevity: nutrition, movement, sleep, finding your purpose, and community. Which of these do you think is most neglected in modern life, and why?

Dr. K: In terms of stress management, sleep is the most neglected in modern society with community coming in second. The single thing you can do to improve your mental health, give you more energy, more resources, better eating habits, etc., is to sleep more. But, in the era of blue light and smartphones, people have a tough time with that one.

Community, on the other hand, is just not taken seriously enough. If you’ve read or watched anything about the “blue zones”, community, in my humble opinion, is the missing piece in all of this. During the pandemic, people in long-term care facilities died of loneliness, we know that babies not held when they’re young, die. In blue zones, families are integrated, they’ve found a common sense of purpose, they’re connected with family and friends. In a typical North American culture, that’s not always the case. Our mental and physical health are tied together. My general approach is that health is health — if your mental health isn’t on point, your physical health falls. The most powerful tool to improve our overall health is maintaining our mental health.

What’s important to remember is that these pillars of health are stackable. I play on a hockey team — that’s exercise and community at the same time.

The Leadership Mindset: Taking Control of Your Health Journey

SpSp: Your book also touches on a “leadership mindset” for health. Can you explain what that means and why mindset is such a key piece of the puzzle?

Dr. K: This ties to the pillar of purpose, becoming aligned with your values and your why. This is not about “why” you should get healthy, but your contribution to the world. When we’re not aligned with that, life is more challenging and you won’t make great food decisions, you won’t be motivated to keep moving, etc.  

It’s kind of like the oxygen mask on a plane — to lead well, you need to take care of yourself otherwise you won’t be available when others need you. I initially thought I needed to spread my message to the masses, but I’ve learned the critical role that a leader plays, and I often now speak to executives. If a leader is mentally and physically fit, they will carry themselves with confidence — that’s contagious, there will be a trickle-down effect and people will follow.

Lessons from the ICU

SpSp: You’ve worked in a high-stakes medical environment for years. How has your experience in the ICU shaped your views on what really matters when it comes to staying healthy?

Dr. K: My work in the ICU has shaped everything I do. I know what it looks like on the other side. I see people that will never leave, their lives are completely changed. I see the impact it has on their family. When you have that perspective, you lead with compassion, and you do what you can to prevent people from landing in the ICU.

There is no magic pill that fixes everything, but if you can reduce your risk, why don’t you? If you do land in the ICU and you’re fit, mentally and physically, you do a lot better.

Your New Prescription: Protein

SpSp:  If someone is feeling overwhelmed and doesn’t know where to start, what’s the single most important first step you would recommend from your book?

Dr. K: If we’re talking specifics, it’s increasing your protein intake. Almost everyone does not ingest enough protein. The specific recommendation is 0.7 – 1 gram of your ideal body weight. If people did that, so many would be healthier. Higher protein intake increases your metabolic rate, builds more muscle, stabilizes blood pressure, you’ll crave less sugar, your mood is better, energy higher, the list goes on. So, if I had to give one piece of advice for the world, increasing that protein intake would make such a difference.

Bring Dr. Kwadwo Kyeremanteng to Your Next Event

Transform how your organization approaches health and leadership with Dr. Kwadwo Kyeremanteng‘s compelling keynotes. Blending frontline ICU experience with practical strategies, he delivers powerful insights that audiences can implement immediately.

As Department Head of Critical Care at The Ottawa Hospital, Dr. Kyeremanteng brings a unique perspective that resonates with healthcare professionals, corporate leaders, and general audiences alike.

Give your audience the gift of practical, science-backed health wisdom that truly changes lives. Contact us to learn more about Dr. K and how to book him for your next event.