Healthy Habits - FEARLESS Wellness

We’ve all heard the saying, “You are what you eat.” But what if it’s more than just a cliché? What if the food we eat truly determines the state of our health, and that changing our eating habits could help prevent or even cure certain ailments?

It’s true – our food choices have a direct impact on everything from our blood pressure to diabetes, bad backs, and even migraines. Studies show that a healthy diet can also reduce the risk of developing dementia. But despite this knowledge, many of us still believe healthy eating isn’t for us. The question remains: How can we make better food choices without feeling deprived or giving up the occasional indulgence?

Dr. James Thompson, renowned health expert and author of Fearless Wellness, is here to help answer those questions. In this interview, Dr. Thompson breaks down the science behind how food affects our health, and share practical tips for improving our diet. He also reveals how we can still enjoy favorites like hamburgers and soda while making healthier choices for our bodies.

Tell us about your book.

FEARLESS Wellness: Transforming Your Life One Step at a Time

FEARLESS Wellness is a guide to feeling better, living longer, and maybe even impressing your doctor. It’s based on eight pillars that work together for a holistic approach to health. FEARLESS is an acronym (because who doesn’t love a good acronym?) for:

• Food (mostly plants, because your gut loves fiber)

• Exercise (move it or lose it!)

• Avoiding toxins (like tobacco, excess alcohol, and ultra-processed food)

• Restorative sleep (because coffee can’t fix everything)

• Lessening stress (meditation over medication, when possible)

• Engaging your mind (use it so you don’t lose it)

• Social energy (good relationships = good health)

• Spiritual connectivity (faith, purpose, and inner peace)

In bonus chapters I cover everything from debunking dietary myths to the latest on probiotics, vitamin supplements, weight loss drugs, and even how food affects Alzheimer’s and COVID-19 outcomes.

What motivated you to write it?

Two things: my own experiences with medication side effects (not fun) and my eye-opening discovery of how fiber and nutrients can prevent and even reverse disease. I wanted to offer people a better roadmap; one that doesn’t just rely on prescriptions but helps them take control of their health naturally.

You discovered this healthy lifestyle while fasting with your church. What role does prayer or spirituality play in your recommended lifestyle plan?

The Daniel Fast changed everything for me. It made me realize how little nutrition and lifestyle are emphasized in conventional medicine. Cutting back on meat, dairy, and processed foods made a huge difference—but prayer, movement, quality sleep, and fasting took my health to the next level.

Prayer isn’t just a spiritual act; it’s a tool for resilience. It provides hope, peace, and encouragement, which are crucial when making lifestyle changes. So, yes, prayer is part of the plan, along with plenty of plants!

You mentioned that the impact of food intrigued you. Can you elaborate?

I used to see food as just fuel (or a time to quash hunger!). But fasting and learning about the hundreds of micronutrients in whole foods made me realize that every meal is an opportunity to heal, energize, and thrive. Now, eating isn’t just about satisfying hunger, it’s about optimizing health, one bite at a time.

What was the most challenging part of writing this book?

Honestly? Not including everything. Nutrition science evolves so fast that I kept wanting to update chapters. But at some point, I had to stop and say, “That’s what the next book is for!”

How can our diet affect things we might not expect, like dementia?

Alzheimer’s, the most common form of dementia, is often seen as a genetic fate, but in reality, it’s a lifestyle disease influenced by diet, exercise, stress, and social engagement.

The Ornish study and other research show that reducing saturated fats (found in meat and dairy), increasing plant-based foods, staying active, and managing stress can slow or even reverse cognitive decline. It’s like giving your brain a daily tune-up, except with berries instead of drugs.

What are some surprising effects of diet?

Food doesn’t just impact your weight, it affects your mood, energy, and even your love life (yes, I’m talking about libido and performance). A plant-based diet can boost blood flow, balance hormones, and support mental clarity. In short, eating well can make you happier, sharper, and…, let’s just say, more romantically inclined.

How can we make healthier food choices without feeling deprived?

Food is deeply tied to culture, family, and celebrations, so big changes can feel tough. But instead of focusing on what you’re giving up, focus on what you’re gaining, flavor, variety, and better health.

Try new plant-based foods, experiment with herbs and spices, and embrace fiber-rich meals that leave you satisfied. The key is abundance, not restriction. When you’re full and nourished, cravings for ultra-processed junk naturally fade.

Can indulgence be part of a balanced diet?

Absolutely! Indulgence just gets a plant-based upgrade. Instead of guilt-laden desserts, you can enjoy naturally sweet treats like watermelon, mango, and “nice-cream” (banana-based ice cream that’s creamy and delicious). When your “cheat day” consists of an extra bowl of berries, you know you’re on the right track!

Do you plan on writing more books?

Yes! I’m currently working on a recipe book with simple, delicious plant-based meals. I also plan to write a children’s book on diet and lifestyle—because healthy habits start young, and let’s be honest, kids will eat just about anything if you make it fun!