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    Fitness & Nutrition

    The Ian Cramer Podcast

    Interviews with medical doctors and scholars of Lifestyle Medicine .

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    Latest Episodes:
    ICP 51: Dr. Koushik Reddy- I have a carrot and a stent, you pick. Oct 06, 2018
    Show notes

    This episode is brought to you in part by the Patrons of this podcast. As of the publish of this episode in October 2018, there are 32 people who proudly support this podcast through per-episode donations. What do they get out of the deal? Most important to them, they’re supporting a message that they know will one day change the world. They believe in me and the work that I am doing, and for that I am humbled and grateful.

    By becoming a sustaining member and Patron, you will not only get special perks like submitting your questions for guests, google hangout sessions, Ian Cramer Podcast stickers and state of the Podcast summaries, but you’ll also help perpetuate this message by helping off set production costs to keep the metaphorical lights on, you’ll also help fund marketing efforts and help me buy books written by future guests, supplies and equipment to keep the podcast going.

    Think about it and check out Patreon.com/IanCramerPodcast for more details on how this works. No donation is more important than another, every bit counts. Reach out if you have questions.

    Dr. Koushik Reddy is a physician working for the Department of Veteran’s Affairs in Tampa, Florida. Although his story has its unique details, his overall journey to find lifestyle medicine and plant-based nutrition is like many others. He learned about how the human body works and trained in traditional western medicine techniques. He had an ‘Ah ha” moment and realized there must be another way to practice medicine. He stood on the shoulders of giants in the field and learned from the teachings of many physicians who were the early trailblazers. And now practices and teaches lifestyle medicine to everyone he encounters and is now truly helping people realize the healthy lives they were meant to live.

    I will include, in the show notes, an article Dr. Reddy penned which outlines the way he used to practice medicine and how that all changed. It’s his whole story in 4 pages. The piece is entitled “I have a carrot and a stent, you pick”. This encompasses Dr. Reddy and his style of medicine so well because with what he knows now, he puts much of the responsibility of the patient’s health back in their hands and helps them realize that the power was always in their hands, and in some cases, gives them a second chance at life.

    I can’t say it any better than he can, so lets get right into this weeks conversation, on Episode #51, with Dr. Koushik Reddy.

    I’m very grateful for those of you who are listening who are Patrons, those of you have shared the podcast with your friends or on social media, or the 91 of you who have written a positive and honest review on iTunes. It means a lot, it gives me encouragement that I am doing something that has meaning in people’s lives.

    This message is for everyone else. I’d love for you to be part of the team, part of this movement. If this podcast has made you smarter, healthier and more informed, or even if it’s helped you avoid or reduce medications or a stent or other procedure, how much is that worth to you?

    If I have helped you, would you consider helping me further this message and my work? Never expected, but always appreciated. If you want to see what you can do to help, check out Patreon.com/IanCramerPodcast to find out about how you can help spread this message.

    We’ll see you next episode. And until that time, keep eating more plants, stay curious, remain responsible and compassionate ambassadors to this movement and may you live to be 100 years old.


    ICP 50: Colleen Patrick-Goudreau- Living according to the principles of compassion through veganism Sep 22, 2018
    Show notes

    In this weeks episode, we look at lifestyle medicine and plant-based nutrition from a different lens. We’re looking at what impact our food and lifestyle choices have on the wellbeing of other animals and the world around us. I’ve known about Colleen Patrick-Goudreau for many years and really enjoy her work. She’s a writer, podcaster, author, activist, and creator of impactful content centered around living compassionately. This interview was very enlightening and made me pause and reflect as we were speaking and as I edited this.

    Colleen's Website: http://www.colleenpatrickgoudreau.com/

    Colleen is a thought leader in this topic, she’s reasonable and you can tell has thought about this subject extensively. We speak about everything from clean meat, to what it means to be a vegan and many philosophical aspects of veganism, compassion and how we can all live in harmony and help the most people, most effectively.

    Although Colleen doesn’t define herself by the commonly accepted definition of veganism, she does make this subject very palatable using compassion and non judgement in her mission to spread this message to a wider audience.

    I want to share some exciting news in the evolution and growth of this podcast and my work as a whole. In the past month, I applied to a few grants in the hopes that I could purchase new equipment to make new and different and impactful content for you and others wanting to learn more. And lo and behold, I was awarded one of these grants for a significant amount of money. I’m super excited about this…So, pretty soon, you will see or hear me put this new equipment to good use and start to see new content…In a nutshell, I will now be able to have 4-way conversations, professionally recorded and sounding and I will be able to capture these conversations on professional video. I am pumped. There’s more to add to this announcement, but I’ll wait until the end of this episode. I don’t want to hold you up any more than I have to…

    So without further delay, I hope you enjoy and learn something from this episode #50, and continue to consume content from the inspiring and thought-provoking Colleen-Patrick Goudreau.

    I’d like to extend thank you to a couple new patrons in the last month or so, Julie Olsen and Beth Wonders. Beth is listening way down in Australia, and I’m very glad that she is learning more and spreading this message down there.

    As I was saying at the beginning, this new equipment is very exciting and I hope that the new content that I will make will reach a larger audience. But you are also a huge part of that equation. No company or entity spreads a message or promotes a product by themselves. I can’t do this alone. Through word of mouth, sharing content or writing reviews of any content that resonates with you, you are perpetuating this message to those around you. And in whatever form, I appreciate it. So if you’ve been listening to this podcast for some time and find it valuable and want to help spread this message to a wider audience, you can help by supporting my work via Patreon. I don’t use this money to buy bike parts or blow it on a weekend trip to Vegas, it goes towards keeping the metaphorical podcast lights on and it also allows me to create and spread new content to a larger audience by allowing for creating flexibility and additional financial resources.

    I will end with a very kind and inspirational quote that was meant for me, but that I wholeheartedly believe applies to you listening at home- this is for you: This person says: “I really love what you're doing to spread the word on plant-based nutrition in a scientific way. Your podcast is a wonderful resource that I've learned a great deal from so far! Keep doing what you're doing, and never underestimate the impact you're having". And to you at home, never underestimate the impact that YOU'RE having.


    ICP 49: Dr. Ashwani Garg, MD- Cancer, Autoimmune Disorders and Mindfullness integration Sep 08, 2018
    Show notes

    Dr. Ashwani Garg is a physician in Chicago who, along with podcast guest Dr. Steve Lome, is trying to change the culture and the conversation among the general public and medical profession in his city.

    Dr. Garg’s story starts with trying to apply for a life insurance policy. After the realization that he could have benefitted from getting healthier and a simultaneous and coincidental encounter with an impactful movie on health, he set out to change his own diet and lifestyle to positively affect his health.

    We spend our time discussing the evidence around eating plant-based, why that’s a better choice than some of the other dietary choices these days, we also spend time on cancer and autoimmune disorders that he sees in the clinic, their origin and their wholistic treatment as well as mindfulness and Buddhism and why and how he integrated that into his life and why he recommends it to others.

    I realize many of you who are listening are all over the United States and all over the world, but I still want to let you know about a speaking engagement I will be attending at the end of September. I was invited to speak at Rochester Lifestyle Medicine on September 24, 2018- I’ll post the links in the show notes. But the cool thing is that this will be professionally recorded so I hope that I can post a professional version of my presentation for all to see. And the end goal is that this seed turns into a giant tree, that this lecture turns into many others in the future. And hopefully I can come visit you in your city or country.

    Learn more Here: https://rochesterlifestylemedicine.com/events/events-lifestyle-as-medicine/#!event/2018/9/24/overfed-and-undernourished-the-relationship-between-food-disease-and-health

    I hope you learn something and become a little bit healthier with this conversation with Dr. Ashwani Garg.


    ICP 48: Dr. Joel Fuhrman- The Nutritarian Diet and Micronutrient Excellence Aug 25, 2018
    Show notes

    If there ever were a guest on my podcast that warrants a part 2 and further discussion into the topics that make people healthier, it would be this weeks guest, Dr. Joel Fuhrman.

    Dr. Fuhrman is one of the true pioneers in the modern era of lifestyle medicine and plant-based nutrition having treated patients, written books and conducted peer reviewed studies for over 30 years.

    In our conversation, we speak about his beginnings and what influenced him to practice medicine in this way. We speak about the term “Nutritarian” that he coined to describe the type of food he recommends and how that term differs from vegan and whole foods plant based.

    We also talk about why this message of preventing or reversing chronic diseases is being snuffed out or muted, what’s causing heart diseases- Carbohydrates, Fats or neither? And Dr. Fuhrman’s solutions to our Nations health woes if he were surgeon general.

    If you visit the individual pages dedicated to each podcast episode on my website, you’ll found helpful links to, in this case, Dr. Fuhrman’s website, books and publications.

    https://www.drfuhrman.com/content-image.ashx/65m12vcixnbh5n98z3hgwd/AJLM580971_REV2.pdf

    http://www.pimpmegreen.com/wp-content/uploads/2017/02/Fueling_the_Vegetarian__Vegan__Athlete.13.pdf

    I want to end with a personal message. Although making this podcast and spreading this message is something that I love and is something that I wish I could do more of, life isn’t perfect and I have my ups and downs and I am not there yet, I haven’t met my goal yet. When I do feel frustrated or feel as if things aren’t going the way that I want them to, I take a step back and look at the bigger picture, look at the alternative, look at the reasons WHY I am doing this, and always consider myself fortunate.

    This applies to becoming healthier as well. Although eating better, living healthier lifestyle habits, learning new recipes and going through some cravings may be a bit of a pain, it may take work and may make you feel negative emotions at times, look at it from a wider lens. Look at it as YOU ARE getting healthier, YOU ARE moving the needle and YOU ARE taking small steps every day. And many small steps lead to big changes over time.

    We live in a world that is becoming more reward-centric. If I engage in behavior X, I expect there to be reward Z. And we expect said reward to manifest itself and to be apparent more quickly after we have engaged in the behavior. And usually, that isn’t the case, that isn’t reality. This is especially the case when it comes to entrepreneurship and gaining an audience OR becoming healthier, losing weight or seeing changes in ones body.

    To which I say to myself and to you, stay the course, be patient, continue to learn, continue to make mistakes and continue to utilize your resources and continue to get a little bit healthier every day.

    I hope you enjoy this conversation on Episode #48 with Dr. Joel Fuhrman.


    ICP 47: Dr. Beth Frates, MD- The profound effect of 'Patient Zero' -Stress prevention, heart health and behavior change Aug 11, 2018
    Show notes

    Dr. Beth Frates is a physician and Director of Wellness Programming at the Spaulding Stroke Research and Recovery Institute at Spaulding Rehabilitation Hospital. Dr. Frates is also a Clinical Assistant Professor at Harvard Medical School.

    As I was listening to our conversation in post-production, Dr. Frates reminded me of past guest and plant-based rock star Jane Esselstyn with some of her language and mannerisms and inflection and occasional bursts of vocal volume and passion.

    Dr. Frates was influenced to practice lifestyle medicine from a very important person in her life, the person or patient she calls “Patient Zero”. This person, a major life-changing event and the effect he had on her caused a life-altering shift in her mindset, her thinking and ultimately her career path.

    In our conversation, we speak about Dr. Frates’ interests in stress, the nervous system and its effect on heart health and vascular health. Dr. Frates has also devoted a considerable amount of time educating herself on behavior change and a “Coach Approach”. The emphasis on talking to your patients, not talking at them, being a coach instead of their finger-wagging doctor and enabling them to find the answers to their own concerns, to own their problems themselves by leading a discussion, asking questions, being a good listener and not judging. I sense that this content is very applicable to doctors and medical professionals who listen to this podcast.

    In other news, I have a big announcement of the completion of a project that I’ve been working on for many, many months. Not a book or a study, but a course, a webinar, to further your knowledge about plant-=based nutrition and the many reasons why this is the future. It is, to my knowledge, the first ever comprehensive webinar on the implementation of the plant-based diet for endurance athletes. If you’re relatively new to the podcast or to me and my story, I am an endurance and competitive cyclist who just happens to have a radio style announcer voice, who just happens to have a podcast about plant-based nutrition. So, I’ve created this course that details from introduction to implementation, how athletes can implement a plant-based diet into their life. Why would you want to do this? Because it WILL make you a better athlete, no doubt about it. The line baloney that we’ve been fed that you must eat meat and dairy to be healthy humans and strong athletes is simply not true, and I have compiled the evidence and explanations to take you on a step-by-step journey to the end goal of immediately implementing this so that you can start to reap the rewards of this lifestyle for both your short-term athletic success and long-term health. This is somewhat time sensitive as I begin teaching this live and interactive webinar, on August 18, 2018. I have much more information on this course, what’s included and specifics of dates and times of presentation by visiting plant-basedcyclist.com/plantbasedathletics. I’ll also include several links in the show notes to make it easier.

    Plant-Based Nutrition for Endurance Athletes

    Details on the Webinar itself

    I hope you enjoy and learn something from this conversation, on Episode #47 with Dr. Beth Frates.


    ICP 46: Dr. Yami Cazorla-Lancaster- A Pediatrician Promoting the Habits of Healthy Eating Jul 28, 2018
    Show notes

    Dr. Yami is a pediatrician practicing in Yakima, Washington. Speaking to her was refreshing and comforting because raising children, I can imagine, can be a scary thing. Parent’s don’t want to make mistakes, especially when it comes to something that is so modifiable as diet.

    On the one hand, we want to do everything we can to get them started off right and make sure they grow up big and strong. But as we talk about, several extremely common health and dietary habits that parents engage in with their children and families convey the opposite. In some ways, we’re setting our kids up for failure, disease and a life of sickness later on.

    Dr. Yami grew up consuming copious amounts of animal products because she thought that’s what everyone did and because her families’ roots were firmly entrenched in animal agriculture and producing these products. But, as an adult, she radically changed her views on meat, dairy and animal products in general based on a single book, and the rest is history, and the rest is told in our conversation.

    Special Editing Note: I’m sorry about the volume levels in this particular episode.

    Dr. Yami's Pro Website: http://www.nourishyakima.com/

    Dr. Yami's Veggie Fit Kid's: https://www.veggiefitkids.com/

    I hope you enjoy this episode with the kind, caring and knowledgeable Dr. Yami Cazorla Lancaster.


    ICP 45: Dr. James Loomis- Realizing the practice of Healthcare instead of Sickcare. Jul 14, 2018
    Show notes

    Please welcome Dr. Jim Loomis, Medical director of the Barnard Medical center in Washington D.C.

    Dr. Loomis has quite the life story: Like many quests on the podcast, he stumbled upon the power of plant-based nutrition and lifestyle medicine by accident. Like me, he was influenced after watching the DVD Forks Over Knives.

    The Former team internist for the St. Louis Rams and St. Louis Cardinals, he saw first hand what ‘sports nutrition’ was like in pro locker rooms, and we discuss what can be done differently and the real differences between sports nutrition and regular nutrition.

    Dr. Loomis is also one of the featured physicians in the film “The Game Changers” which highlights plant-based nutrition as it’s applied to the world of sports.

    We end with discussions on the state of our healthcare system and his presentation “Beets and Cleats- Plant-based prescriptions from a pro team doctor.

    Let’s say, You want to be a better athlete, and you’ve heard of a PB diet and you’ve seen more and more high profile athletes eating this way, But, you’re unsure about all the hype, you don’t quite understand the science or the mechanisms for why it works, and you’re unsure about implementation of said lifestyle, I created an ebook that may help.

    It covers 5 benefits of going plant-based as an athlete and why you will be a better athlete if you adopt a more plant-based lifestyle. How am I so sure? I’ve been plant-based for 8 years, trained and competed in road cycling and even rode my bike across the country, all powered by a plant-based diet. Plus, we have the science on our side….the science says that it works, it explains why it works and that it’s more beneficial to the human body than the standard protein-centric diets of athletes, we hear about and see today.

    The eBook is free and you can download it by visiting my website Plant-Based Cyclist.com, or click on this LINK, and on the homepage, scroll down a bit and click on the icon for the book. I hope you find it useful and please, send me some feedback or questions you may have.

    Wink-Wink- I’m also creating something very special…something’s that’s taken me the better part of a year to create and fine tune…that will be very useful to those athletes who want to go plant-based but are unsure of how to do it. Picture ‘A comprehensive multi-series course on how athletes can go plant-based’. Stay tuned.

    I hope you find this conversation enlightening, on Episode #45 with Dr. Jim Loomis.


    ICP 44: Dr. Robert Ostfeld- Amazed by the breadth and depth of benefits of a plant-based diet. Jun 30, 2018
    Show notes

    I’m so glad I’m able to bring you Dr. Ostfeld. I would say in the lifespan of this podcast, I worked the hardest to book this interview. But that’s not a negative…it paid off and provided a really good conversation.

    Dr. Robert Ostfeld is a cardiologist who works at Montefiore Health System in the Bronx in New York City. After reading the China Study and learning of the work of his colleague Dr. Caldwell Esselstyn, He saw a need to create a similar cardiac wellness center in NYC where there was a larger population and a greater need for a system like this to exist. He created The Cardiac Wellness Program at Montefiore.

    They bring a unique, nutrition-centered approach to the management of cardiovascular disease. The program aims to prevent and reverse heart disease with a whole food/plant-based diet. Dr. Ostfeld and his Dietician and co-founder Lauren Graf work with patients to embrace a diet that includes no animal products and consists of vegetables, fruits, whole grains, beans, legumes, a small amount of nuts and avocado, as well as dairy alternatives.

    In Our conversation, because there’s so much nutritional controversy about what we should and should not eat, we speak about whether we really know the cause of heart disease, which is the #1 cause of mortality in this country.

    Additionally, Dr. Ostfeld’s position on blood cholesterol, Cardiovascular disease myths and regression of atherosclerotic plaques. He also addresses an existing list of top 10 foods to keep your arteries clean and tells us what does the science say about these specific food or food groups.

    Friendly reminder, I post lots of additional content on my Plant-Based Cyclist Facebook page and we also have regular Facebook Life sessions every other Tuesday at 9AM which you are invited to attend. We speak about how to become healthier I answer any questions you have about wellness, diet and lifestyle changes and always bring a few lessons with me to teach to the group.

    I hope you enjoy this conversation, on Episode #44 with Dr. Robert Ostfeld.

    I’m excited to announce and welcome 2 new patrons of the podcast. Michelle O’Keefe and Natasha Spearman-Isip. Natasha is also the newest member of the Board of Trustees. What does that mean? Members who donate at certain levels get certain rewards. Go read about them at Patreon.com/IanCramerPodcast

    But understand that every donation whether it’s $1 or $100 is valued and appreciated. I never lose sight of the fact that this is your hard earned money and you’re putting your trust in me to use it to spread this message and continue to produce a quality product, so thank you.

    And for those of you who are new to this podcast, I want to tell you about what Patreon is and what being a Patron means. So in a nut shell, if you enjoy these podcasts with experts and is they add value to your life, you can become a patron of my work through a service called Patreon. Every time a new episode comes out, you get charged whatever you chose as your donation level. It’s up to you what level you want to donate at and there are also other features and limits that you can set. And like I said, these donations help me buy new equipment and spread the podcast to a larger audience. If you have any questions on how this works, e-mail me at IanMCramer@gmail.com.

    Until next time, keep eating more plants, remain responsible ambassadors to this movement and stay healthy.


    ICP 43: Dr. Brooke Starkoff- Professor Encouraging conversations on Diet, Lifestyle and Health Jun 16, 2018
    Show notes

    Dr. Brooke Starkoff is a professor in the department of Kinesiology , Sports Studies and Physical Education at SUNY Brockport, in Brockport NY.

    • Her areas of specialty include
    • Childhood Obesity
    • Inflammation
    • Endothelial Function
    • Cardiovascular function.

    Here's Dr. Starkoff's Collegiate Profile

    https://www.brockport.edu/academics/kinesiology/faculty/starkoff.html

    We first talk about how we met and her connection to Jane Esselstyn. Then we get into the nitty gritty of her research on childhood obesity and how it can be applied to adults and our everyday health.

    She teaches a really interesting class called “Obesity in Society” that we discuss, as well as plant-based nutrition and trying to get college students on board with this message.

    Let’s keep the intro short and sweet and get to this in-person conversation on Episode #43 with Dr. Brooke Starkoff.

    Thank you to Mary Jane Wheeler, the newest patron of the Podcast. I’m glad that all of you are enjoying these episodes. Social media is a very powerful tool and so is word of mouth. If a particular episode resonates with you, hit the share button wherever you’re listening it to it from and write “These conversations ROCK” #ICP #Thefutureisplantbased….or something along those lines. It’s your choice…every little bit counts. If you’ve ever wanted to reach out and say hello, connect with me on Twitter @IanCramer.


    ICP 42: Jane Esselstyn- Diet and Lifestyle effecting health above and below the belt. Jun 02, 2018
    Show notes

    Hey everyone, I am Ian Cramer and thank you for listening to my podcast…the podcast that’s dedicated to making you healthier by interviewing doctors and scholars of lifestyle medicine and plant-based nutrition.

    I hope that you come away from each of these episodes learning something about how diet and lifestyle can affect different areas of health.

    I had this conversation with Jane Esselstyn before she was about to speak to a large group of college students at SUNY Brockport, a local college here in the Rochester Area.

    We talk about projects she’s working on, including a new YouTube channel that she’s spearheading with her Mom, Ann. We also touch on her personal positions on ketogenic dieting, genetics and its role on disease as well as trends within the plant-based movement. If anyone has a sense of the ‘pulse’ of the plant-based movement, it’s Jane. She is part Energizer Bunny and part rockstar, her personality is infectious which makes the message she conveys that much more impactful.

    Jane is known for her talks on health above and below the belt, which if you knew how Jane started, isn’t surprising. One of Her first gigs was teaching sex education, so it’s not surprising that she melded plant-based nutrition with topics having to do with sexual health. Her talk provides an interesting angle and further reinforces the beneficial impacts of eating a whole foods plant-based diet.

    This Episode of the Ian Cramer Podcast is sponsored by Health IQ, an insurance company that helps health conscious people get lower rates on their life insurance. you exercise and/or eat healthy food as a lifestyle, and take precautions to do as much as you can to prevent chronic diseases, Health IQ wants to help save you money on your Life Insurance.

    Like saving money on your car insurance for being a good driver, Health IQ saves you money on your life insurance for living a health conscious lifestyle.To see if you qualify, get your free quote today at healthiq.com/IAN.

    I’d like to than our newest Patron Dorinda Shank. Thanks Dorinda, I’m glad you’re enjoying these episodes.

    Also thank you to Denis and Julian Watkins for your generous donation. They reached out from Whales and Denis, who is 82 years old, plant-based and feeling fit wrote to me “I write to thank you and your colleagues. Please be sure that the information is reaching people far beyond the USA. Even here on the remote West Coast of the UK.”

    I just became a donor of a radio program that I listen to all the time, and it felt really good. Why did I do it? Because I value the content it puts out. I listen to it all the time and I can say that day to day, it helps me, I know that the content that they produce makes me a better person, helps me understand more of the world around me. And I wanted to make sure they continue to create valuable content.

    We’re now up to 28 patrons of The Ian Cramer Podcast, 28 people who I’m very grateful for, who think the same way, who value these conversations, who want to continue to hear thoughtful dialogue about lifestyle medicine and plant-based medicine. If that’s what you want as well, become a Patron of my work on a per-creation basis. https://www.patreon.com/IanCramerPodcast


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