Real-life tips, struggles, and hope: One Doctor’s path from obesity to health and happiness.
I didn’t wake up one morning 300 pounds. It snuck up on me, meal by meal, snack by snack, sugary drink by sugary drink, day by day. Growing up in a Black community, where fast food and highly processed foods were everywhere, and access to fresh groceries was limited. I was like many other kids—active in my own way, but unaware of what was truly happening to my body. By the time I reached my late teens, I was severely obese. I struggled to breathe after simple walks. My knees ached. My blood pressure soared. Still, I thought it was normal. Everyone around me was battling the same hidden fight.
It wasn’t until I began my pre-med studies that I started uncovering the truth about how our environment and food systems affect our health—especially in Black and Brown communities. I learned about food deserts, the industrialization of agriculture, and how highly processed, calorie-dense foods are marketed aggressively to low-income neighborhoods (Walker et al., 2010). I realized I wasn’t just unlucky; I was trapped in a cycle and system that had been designed without my well-being in mind.
A Turning Point
That truth lit a fire in me. I stopped seeing my health as a burden, but as a form of empowerment, everything changed. I chose to become more active and eventually adopted a plant-based lifestyle, not because it was trendy, but because I was determined to make choices that would save my life. I lost over 100 pounds, reversed my hypertension, and regained control of my life. I went from being the patient to being the doctor—and more importantly, I made a promise: I would help others do the same.
Small Steps, Big Impact
You don’t have to go plant-based overnight. In fact, you don’t even have to go plant-based at all to start making meaningful changes. What you do need is a willingness to take small, consistent steps. Here are a few that helped me, and that I now recommend to my patients:
Eat More Whole Foods: Add more fruits, vegetables, legumes (beans), and whole grains to your plate. Even adding just one plant-based meal a day can begin to shift your metabolism and energy levels (Satija et al., 2016).
Read Nutrition Labels: Ultra-processed foods are linked to obesity, diabetes, and heart disease (Monteiro et al., 2019). If you can’t pronounce most of the ingredients, it might not belong in your body.
Move Your Body Daily: You don’t need a gym membership. Walk. Dance. Garden. Just move. Regular physical activity—even as little as 30 minutes a day—can reduce your risk of chronic illness (CDC, 2022).
Stay Hydrated: Many of us are walking around dehydrated, and that affects everything from our mood to digestion. Aim for at least 8 cups of water daily—more if you’re active.
Build a Supportive Environment: Your environment shapes your habits. Surround yourself with people who encourage healthy living, whether it’s family, friends, or an online community.
The Hard Truth
It’s not easy. Some days, you’ll want to quit. Some days, it will feel unfair, and it is unfair. But I’m living proof that it’s possible. I didn’t just lose weight; I gained clarity, purpose, and a deeper understanding of my power.
To my brothers and sisters reading this: Your health matters. Not just for you, but for your families, your communities, and future generations. You don’t have to be perfect—you just have to start.
Start small.
Start with the end in mind.
Start today.
Your life is worth it.
References
Centers for Disease Control and Prevention. (2022). Benefits of physical activity. https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm
Monteiro, C. A., Cannon, G., Moubarac, J. C., Levy, R. B., Louzada, M. L., & Jaime, P. C. (2019). The UN Decade of Nutrition, the NOVA food classification and the trouble with ultra-processing. Public Health Nutrition, 21(1), 5-17.
Satija, A., Bhupathiraju, S. N., Spiegelman, D., Chiuve, S. E., Manson, J. E., Willett, W., & Hu, F. B. (2016). Healthful and unhealthful plant-based diets and the risk of coronary heart disease in U.S. adults. Journal of the American College of Cardiology, 70(4), 411-422.
Walker, R. E., Keane, C. R., & Burke, J. G. (2010). Disparities and access to healthy food in the United States: A review of food deserts literature. Health & Place, 16(5), 876-884.
About Dr. Fredrick Echols, MD
Dr. Fredrick L. Echols, MD is the founder and Chief Executive Officer of Population Health and Social Justice Consulting, LLC, an Obama Foundation Global Leader, sought-after public speaker, black men’s health advocate, and accomplished physician with over 15 years of experience in public health. He has worked extensively with public and private sectors to address complex health issues through evidence-informed approaches. Dr. Echols is a graduate of the Centers for Disease Control and Prevention Population Health Training in Place program and the ASTHO-Morehouse School of Medicine’s Diverse Executives Leading in Public Health program.
Passionate about health and justice, Dr . Echols’ notable roles include serving as Chief Executive Officer for Cure Violence Global, Health Commissioner for the City of St. Louis, and Director of Communicable Disease and Emergency Preparedness for the St. Louis County Department of Public Health. In these roles, he oversaw public health regulations, led COVID-19 response efforts, managed daily operations, and developed strategic partnerships. Dr. Echols also served as Chief of Communicable Diseases for the Illinois Department of Public Health and as a physician in the U.S. Navy. He continues to contribute to public health research and guides health organizations globally.
For more health tips follow Dr. Fredrick Echols @ Fredrick.Echols@gmail.com
Follow Dr. Echols on socials:
LinkedIn: @FredrickEcholsMD ( www.linkedin.com/in/fredrick-echols-m-d-5a2063225)
Facebook: @FredrickEchols
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