A blog about building better health, fitness, and wellbeing through sustainable habits, evidence-based science, and real-life experience — by a Family Physician who is living the journey and proving that meaningful transformation is possible for anyone.
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Part 1: Dr. Dai, what happened to you?
I get asked this question a lot. In fact, every day in my busy family practice, I’m asked this at least 10–15 times. I’ve spent so much time trying to explain what led to my health transformation that it’s starting to disrupt my normal workflow—which is what ultimately motivated me to start this blog. My…
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Road to Boston – Week 16: Post-Georgina Recovery
The Road to Boston continues after the Georgina Marathon. This week has been quite rough, both physically and psychologically. The Body Isn’t Ready Yet Physically, I haven’t felt particularly good since the marathon—which, of course, isn’t unexpected after running 42.2 km. My left calf and right quadriceps continue to be sore from the race, although…
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Road to Boston – Georgina Marathon 2026 Recap
As mentioned in my previous post, I went into the Georgina Marathon with three goals: A Goal: Run a 2:54 marathon and achieve my Boston Qualifier with a meaningful buffer. B Goal: Finish the race healthy and ready to resume training shortly afterward. C Goal: Finish the race and have a good time. I achieved…
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Road to Boston – Week 15: Race Week
The journey continues from last week. This is race week for the Georgina Marathon—and my second attempt at a Boston Qualifier. I’m writing this post from my hotel the day before the race, lying on the couch with my legs up and doing as little as possible. After 14 weeks of intense training, the goal…
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Road to Boston – Week 14
The journey continues from last week. This week, most of my running took place aboard another cruise ship—this time on the Royal Caribbean Legend of the Seas, the largest cruise ship in the world. The cruise departed Barcelona last Sunday, shortly after I completed my long run around the Basilica de la Sagrada Família, and…
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Road to Boston – Week 13
The training continues from last week. I managed to squeeze out some time to write this post in the middle of travelling with my family. This week, all of my training took place in the beautiful city of Barcelona, Spain. Marathon Training While Travelling This week consisted of 5 runs (71 km total volume), no…
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Road to Boston – Week 12
The journey to the Georgina Marathon—and my Boston Qualifier attempt—continues from last week. This week was somewhat of a deload week compared with the previous one. It once again featured 5 runs, 6 cycling sessions, and 2 running-specific strength sessions. Running volume was strategically reduced to 69 km, following last Sunday’s massive 38 km long…
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Road to Boston – Week 11
The journey continues from last week. This week, both training volume and intensity increased significantly as I entered the heart of my peak training phase. The week consisted of 5 runs, 6 cycling sessions, and 2 running-specific strength sessions. Total running volume climbed to over 82 km, while my cycling sessions increased to 55 minutes…
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Road to Boston – Week 10
The journey continues from last week. Once again, my training consisted of 5 runs, 6 cycling sessions, and 2 running-specific strength sessions. Running volume increased slightly from the previous week, and my training paces became a little faster as well. As both volume and intensity increase, so does the burden on my body—and the importance…