Considering MD after PhD - what can I do to improve app?

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phdtobe5656

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I am currently finishing up a PhD in Biochemistry and am highly considering applying to medical school next year (in 2023). As an undergraduate student, I went back and forth for many years about whether to go to med school, graduate school, or apply to MD/PhD programs. I ultimately fell in love with research and went the graduate school route. Additionally, as an undergrad I was at a small liberal arts college and was only able to meet one MD/PhD who gave some pretty bad advice. I now know several MD/PhD students and have met up with some MD/PhD faculty at my school and know it really is possible to do a combination of practicing medicine and research. I plan to apply to research-focused schools because my research is so strong.

Below are some stats and a few questions.

1. Undergraduate GPA: 3.98 cGPA, 3.97 sGPA (small liberal arts college, mid-tier)
Major: biochemistry, Minor: neuroscience
2. PhD (biochemistry) GPA: 3.9 (top 5 biochemistry school)
3. Race: ORM
4. Research: I will have around 15,000 hours since I will have been doing research for 5 years well over full-time. I will have ~8 publications when I apply (3 first author). I will also have over 20 presentations/posters in a variety of settings. I also obviously did a lot of research as an undergrad to get into grad school, but that is almost negligible at this point. Maybe worth including on an app, though?
5. Clinical hours/volunteering: I did a lot of this stuff in undergrad. I volunteer tutored at a hospital for two years (120 hours), did an internship at a Federally qualified health center one summer (400 hours), worked at my campus doctor's office for two years (300 ish hours).
6. Extracurriculars/leadership: I had a job I worked 15-20 hrs/week when I was in undergrad. I also did the typical TAing/tutoring. I was president of 1 club and vice president of 3 and served on several committees. As a graduate student, I have served as outreach chair for my program's student leadership committee.
7. Shadowing: I did around 60 hours of shadowing a variety of specialties when I was in undergrad.
8. Non-clinical volunteering: I have done a lot of volunteering as a graduate student. I have volunteered with Big Brothers Big Sisters for 4 years (probably 700 hours when I apply). I have volunteered for a non-profit, Clean Lakes Alliance, to measure algal blooms/water quality in the lakes in my city (~50 hours). I have mentored high school students through a program called SMART Teams. I basically teach a group of inner city high school students about protein structure/function throughout the school year and they make/present a poster over at a conference at the end. We studied the structure of the SARs-Co-v2 Spike protein last year (~120 hours)! One of my friends and I started a coding club for middle schoolers at a local school. I helped get it started but only helped run it for one academic year (~40 hours). I have also done several other summer mentoring things for programs that provide opportunities for URMs in STEM.
9. Honors/awards: I was inducted into my undergrad's academic hall of fame. I won 8 ish academic awards as an undergrad and have won some poster/travel awards as a graduate student. Not sure how relevant this stuff is.

I am thinking that in order to be competitive, I should pick back up on some clinical volunteering? I am interested in OBY/GYN, so I may try to volunteer at Planned Parenthood for the next year. I should also maybe get a few more more recent shadowing hours? If I do these two things and score high on the MCAT, would I have a good chance? I have a really good idea of what research I would want to do in med school, and it actually ties in very nicely with the basic research I have done for my thesis.

Are the things I did in undergrad basically irrelevant since I'll be 5 years out when I apply? Or are some of the above things worth including?

Does anyone have opinions on the 3 year MD accelerated tracks? Do you basically have to go in knowing what specialty you want to do (you apply for residency after your 2nd year, before rotations?)?
 
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