★ Author Dr. Panda is a physician YouTuber with approximately 393,000 subscribers and over 100 million video views. A graduate of a national medical school, he has read more than 300 academic papers and explains truly effective health habits from the perspective of preventive medicine.
★ Sleep deprivation, alcohol consumption, sugary drinks, and lack of exercise—these everyday habits are quietly piling up into “health liabilities.” The book notes that people who regularly eat processed meat have about a 20% higher risk of colorectal cancer, and regularly drinking beverages hotter than 65°C can strain the esophagus.
★ At the end of the book, the author presents the “10 Health Assets”—after one year of quitting smoking, the risks of cancer, myocardial infarction, and stroke begin to decline; keep alcohol intake as low as possible, and if you do drink, set daily and weekly limits. It not only highlights the risks but also offers actionable steps you can start today.
★ Using your phone for 30 minutes before bed doesn’t just lead to sleep deprivation—it also increases the burden on your heart and blood vessels. The book explains that chronic sleep deficiency raises the risk of hypertension and arteriosclerosis. Just because you feel fine now doesn’t mean you’ll stay healthy in the future.

Dr. Panda, a popular YouTuber with approximately 400,000 subscribers, explains “truly effective health habits” in clear, accessible terms from the perspective of preventive medicine. In our everyday lives, often without even realizing it, we place burdens on our bodies, gradually accumulating what might be called “health debt.”
This book reveals the unhealthy practices and lifestyle habits that contribute to this health debt, along with the evidence-based medical rationale behind them, and presents easy-to-follow strategies for improvement. It covers everything from cancer prevention and early detection to precautions against major diseases, as well as dietary and lifestyle approaches to extending healthy life expectancy. Packed into a single volume, it is the definitive guide to health—combining accurate knowledge with practical methods you can sustain. Protect your body through preventive medicine: cancer, heart disease, stroke, hypertension, dyslipidemia, diabetes, dementia, and more. It includes the latest health habits you can start practicing today, drawing only the most reliable information from scientific evidence.

Dr. Panda, a physician. Inspired by his grandfather’s illness, he aspired to become a doctor. After graduating from medical school and completing both initial and advanced clinical training, he now practices as a specialist. Through extensive interactions with patients of all ages and with diverse conditions, he came to deeply appreciate the importance of how medical and health information is accessed, which led him to start sharing such information. On his YouTube channel, “Yasashii Yobō Igaku Channel [Doctor‑Explained]” (with over 400,000 subscribers), he focuses on individuals in their 30s and 40s who are beginning to prioritize their health, providing clear and accessible explanations—based on scientific papers and official sources—of general topics related to lifestyle, preventive medicine, nutrition, and healthcare. Guided by the principle of “patients first,” he draws on medical evidence from both Japan and abroad to deliver content that encourages viewers to reflect on their own health.

Chapter 1: Health Liabilities That Are Constantly Accumulating in the Body and Should Be Corrected Immediately 10
Chapter 2: Health Liabilities That Are Easily Overlooked but Absolutely Need to Be Corrected 11-20
Chapter 3: Health Liabilities That Slowly Erode the Body—Things You Should Know
Chapter 4: Health Assets That Should Be Mastered Right Away to Reduce Health Liabilities 10