The mindbodygreen Podcast

Latest Episodes:

486: How to live to 100 — and actually enjoy it | Sara Gottfried, M.D. & Colleen Wachob May 23, 2023

Show notes

Attention listeners: We have been getting so much wrong about longevity.

After all, what's the point of living to 100 if you're not being joyful?

In celebration of our new book, The Joy Of Well-Being, integrative medicine doctor and four-time New York Times bestselling author Sara Gottfried, M.D., interviews Colleen and I about the wellness myths we see all the time and the simple longevity tips that have changed our lives. In this special episode, we cover:

- What we've never shared about our fertility journey (~01:35)

- Colleen’s experience with a near-catastrophic pulmonary embolism (~09:11)

- How do you know when it’s time to change your life (~14:37)

- How to separate the fundamentals & accessories of well-being (~20:16)

- Why Colleen & I decided to write a book together (~24:33)

- How to discover the “doc stars” on social media (~28:06)

- How social connection can save your life (~31:44)

- How to exercise for longevity (~34:15)

- The importance of protein & building muscle mass (~36:20)

- Why love is the best drug (~41:39)

- What you can do today for better social connections (~44:57)

- The difference between wellness & well-being (~50:22)

- How spirituality can reduce your risk for depression (~53:00)

- Why we need more nuance in the health space (~54:10)

Referenced in the episode:

- The Joy Of Well-Being.

- Cigna survey on social interactions.

- A study on isolation & mortality.

- A study on musculoskeletal health, falls & mortality.

- The Roseto study.

- Research on spirituality & depression.

- An article on anger & virality.

- Episode #344, with Lisa Miller, Ph.D.

- Episode #346, with Esther Perel.

- Sign up for The Long Game.

- Learn more about the Vitamix FoodCycler Eco 5.

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

Learn more about your ad choices. Visit megaphone.fm/adchoices

485: What we’re still getting wrong about weight loss | Functional dietitian Michelle Shapiro, R.D. May 15, 2023

Show notes

“Our standard of what is healthy has declined," says Michelle Shapiro, R.D.

Michelle, a functional dietitian, joins us to discuss all of her nutrition tips to reduce anxiety, optimize hunger hormones, and improve digestion, plus:

- Michelle’s background & weight loss journey (~01:51)

- How to lose weight in a healthy way (~05:37)

- How to know if your hunger hormones are off (~07:05)

- What we’re still getting wrong about weight loss (~12:30)

- How to eat to reduce anxiety (~17:01)

- How to know if you have a gut issue (~19:36)

- The dichotomy between intuitive eating & diet culture (~24:51)

- How Ayurveda & traditional Chinese medicine influence her practice (~33:43)

- Michelle’s top tips to enhance digestion (~35:55)

- The link between hydration & hunger (~39:55)

- How to support & detox your liver (~42:12)

- Why you shouldn’t take nutrition studies at face value (~52:26)

- The middle ground between body positivity & functional nutrition (~59:11)

- How to reduce acid reflux (~01:03:10)

- Michelle’s top 5 healing foods (~01:04:43)

- How to take a personalized approach to nutrition (~01:11:29)

Trigger warning: This podcast contains mentions of disordered eating.

Referenced in the episode:

- Michelle's podacst, Quiet the Diet.

- mbg Podcast episode #466, with Don Layman, Ph.D.

- mbg Podcast episode #436, with Gabrielle Lyon, D.O.

- Listen to Michelle's episode on Gabrielle's podcast.

- A study on weight regain among Biggest Loser contestants.

- A study on dietitians & disordered eating.

- A study on fat consumption & mortality risk.

- Shop LMNT.

- Sign up for The Long Game.

- Learn more about the Vitamix FoodCycler Eco 5.

Order a copy of my new book The Joy Of Well-Being at thejoyofwellbeing.com!

We hope you enjoy this episode, and feel free to watch the full video onYouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

Learn more about your ad choices. Visit megaphone.fm/adchoices

484: The best fasting tips for women | IF expert Cynthia Thurlow, N.P. May 08, 2023

Show notes

“So many of us walk around clinically dehydrated, we don't even realize it," says Cynthia Thurlow, N.P.

Cynthia, a nurse practitioner, bestselling author, and globally recognized expert in intermittent fasting, joins us to discuss her functional nutrition tips for sustainable, long-term health, plus:

- Cynthia’s background & personal health journey (~02:09)

- Why burnout is so common among nurse practitioners (~10:57)

- How Cynthia became an expert in intermittent fasting (~17:27)

- How she defines intermittent fasting & time-restricted eating (~20:59)

- How long you should wait in between meals (~23:10)

- How to get enough protein while intermittent fasting (~26:00)

- How to build & maintain muscle mass (~30:48)

- What Cynthia eats in a day for metabolic health (~38:51)

- Why she prioritizes salt in her diet (~45:09)

- How to gauge your tolerance to fat (~46:31)

- Why more women need to consider taking creatine (~51:08)

- The best nutrients for a good night’s sleep (~54:22)

Order a copy of my new book The Joy Of Well-Being at thejoyofwellbeing.com!

Referenced in the episode:

- Cynthia's book, Intermittent Fasting Transformation.

- The Unhealthy Truth, by Robyn O'Brien.

- Enroll in mbg's health coaching program.

- Watch Cynthia's viral TED talks.

- Cynthia's creatine powder.

- mbg Podcast episode #466, with Don Layman, Ph.D.

- mbg Podcast episode #436, with Gabrielle Lyon, D.O.

- Sign up for The Long Game.

We hope you enjoy this episode sponsored by Nerdwallet, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

Learn more about your ad choices. Visit megaphone.fm/adchoices

483: Addicted to Drama? | Clinical psychologist Scott Lyons, Ph.D. May 01, 2023

Show notes

“Trauma is not the event. It's the response of how it gets stored," says Scott Lyons, Ph.D.

Scott, a clinical psychologist and body-based trauma expert, joins us to discuss how we all can recover from drama addiction, metabolize trauma, and break free of the stress cycle, plus:

- Scott’s personal story & professional work (~00:16)

- How to know if you’re addicted to drama (~07:16)

- How to tap into your reflective narrative (~12:40)

- When should you grow out of temper tantrums? (~17:50)

- How trauma gets passed down across generations (~24:00)

- How stored trauma can negatively impact your health (~28:13)

- How to minimize pressure & shame in the wellness space (~33:09)

- How to know if you’re hiding behind a wellness front (~38:46)

- How to live with less drama & stress (~44:44)

- How to stop social media from stressing you out (~49:09)

- How to identify weaponized empathy (~57:09)

- The most common dramatic archetypes (~59:59)

- How to raise drama-free kids (~01:12:58)

Order a copy of my new book The Joy Of Well-Being at thejoyofwellbeing.com!

Referenced in the episode:

- Scott's book, Addicted To Drama.

- Take Scott's drama quiz.

- mbg Podcast episode #459, with Gabor Maté, M.D.

- A study on genetic markers for PTSD risk after 9/11.

- You Can Heal Your Life, by Louise Hay.

- An article on anger & virality.

- Sign up for The Long Game.

- Learn more about the Vitamix FoodCycler Eco 5.

Learn more about your ad choices. Visit megaphone.fm/adchoices

482: The best exercise & nutrition tips for busy schedules | Jillian Michaels Apr 24, 2023

Show notes

“Stand up, don't sit, get your steps in, and we can literally accomplish miracles," says Jillian Michaels.

Jillian, a personal trainer who many of you probably know from NBC's hit show, The Biggest Loser, joins us to discuss everything she’s learned since being on the show, her best nutrition and exercise tips, plus:

- How Jillian’s wellness philosophy has evolved over time (~0:44)

- Why Ozempic isn’t actually a quick fix for weight loss (~09:36)

- What we’re still getting wrong about nutrition (~16:29)

- How your mindset influences your health outcomes (~23:24)

- Jillian’s foundational fitness tips she tells her clients (~27:19)

- How to get a good workout in just 10 minutes (~33:09)

- Red flags in a personal trainer (~36:20)

- Jillian’s serious back injury & how she recovered (~41:51)

- Jillian’s advice for those dealing with chronic pain (~59:35)

- How to recognize your personal pain triggers (~01:02:26)

- Why the wellness space often overlooks nuance (~01:08:11)

- The importance of broadening your health POV (~01:15:11)

- What’s next for Jillian in the fitness world (~01:21:34)

- Why you should listen to your gut (~01:24:21)

Order a copy of my new book The Joy Of Well-Being at thejoyofwellbeing.com!

Referenced in the episode:

- Jillian's book, Master Your Metabolism.

- The Fitness App.

- Back Mechanic, by Stuart McGill.

- What's Our Problem?by Tim Urban.

- mbg Podcast episode #342, with Casey Means, M.D.

- mbg Podcast episode #458, with Robynne Chutkan, M.D.

- mbg Podcast episode #297 & #477, with William Li, M.D.

- mbg Podcast episode #445, with Scott Galloway.

- The DB Method & iTouch Wearables.

- Sign up for The Long Game.

Learn more about your ad choices. Visit megaphone.fm/adchoices

481: How to slow down brain aging | Neurophysiologist Louisa Nicola Apr 17, 2023

Show notes

"You're preparing for sleep the moment that you wake up," says Louisa Nicola.

Louisa, a neurophysiologist and human performance coach, joins us to discuss how to optimize your brain metabolism, plus:

- Louisa’s background & personal health journey (~00:17)

- What is Neuro Athletics? (~01:49)

- The link between sleep & brain health (~06:24)

- How exercise impacts your sleep (~08:34)

- How to set yourself up for a good night’s sleep (~13:02)

- How alcohol affects your brain & how much you can drink (~15:37)

- Louisa’s best jet lag hacks (~24:14)

- Physical activity vs. exercise (~26:47)

- How aerobic & resistance exercise benefit your brain (~28:36)

- How exercise can reduce anxiety & depression ~36:40)

- The benefits of proprioceptive training (~38:43)

- Why creatine supplements deserve more hype (~44:43)

- How taking care of your brain also helps your heart (~50:10)

- How to know if you have a healthy brain (~53:56)

- Louisa’s personal nutrition philosophy (~55:20)

- How to optimize your brain regardless of age (~01:03:51)

- The future of brain aging (~01:04:56)

- Why we’re seeing such a high rate of strokes right now (~01:07:52)

- How to control your emotions by reprogramming your brain (~01:13:11)

Order a copy of my new book The Joy Of Well-Being at thejoyofwellbeing.com!

Referenced in the episode:

- Neuro Athletics.

- Louisa's IG post on Alcohol consumption.

- A study on alcohol & brain damage.

- A study on melatonin supplement content.

- A study on supplementation & Alzheimer's.

- A study on lack of sleep & brain health.

- Louisa's NACC course.

- mindbodygreen's methylation support+.

- Sign up for The Long Game.

Learn more about your ad choices. Visit megaphone.fm/adchoices

480: The longevity treatment no one’s talking about | Peter Attia, M.D. Apr 10, 2023

Show notes

“We're clearly over-nourished, under-muscled, under-slept, and overstressed. All of those things dramatically impact our state of health," says Peter Attia, M.D.

Peter, a Stanford, John Hopkins, and NIH-trained physician, joins us to discuss how we can actually eradicate cardiovascular disease, plus:

- Peter’s personal connection to healthspan & heart health (~00:58)

- The four horsemen that lead to death (~03:25)

- What’s driving chronic disease? (~06:37)

- What is ApoB & why is it important? (~11:26)

- Does exercise play a role in lowering ApoB? (~17:37)

- How pharmaceuticals can lower ApoB (~18:35)

- Why aren’t we talking about these heart disease treatments? (~22:36)

- The best lab tests to measure cardiovascular health (~31:39)

- The best lifestyle modifications for heart health (~36:36)

- Labs you should demand at the doctor (~39:01)

- Peter’s personal nutrition philosophy (~43:34)

- How to eat more protein every day (~46:48)

- Why exercise is the ultimate elixir (~53:09)

- What we still don’t know about cardiovascular health (~01:00:52)

- The power of grip strength for longevity (~01:03:24)

- How Peter views the future of well-being (~01:06:10)

Order a copy of my new book The Joy Of Well-Being at thejoyofwellbeing.com!

Referenced in the episode:

- Peter's book, Outlive.

- Peter's podcast, The Drive.

- Research on PCSK9 inhibitors, Ezetimibe, and Bempedoic Acid.

- National Lipid Association member finder.

- SPRINT trial on blood pressure.

- STOP-Bang questionnaire.

- A study on exercise & mortality risk.

- mbg Podcast episode #466, with Don Layman, Ph.D.

- Maui Nui Venison Snacks & UCAN granola.

- Sign up for The Long Game.

Learn more about your ad choices. Visit megaphone.fm/adchoices

479: Underrated foods for your gut & recovering from antibiotics | Vincent Pedre, M.D. Apr 03, 2023

Show notes

“No two guts are the same. So how can their diets be the same?” says Vincent Pedre, M.D.

Vincent, a board-certified internist and functional gut health expert, joins us to discuss everything you need to know about healing your gut, plus:

- What’s new in the world of gut health (~00:15)

- New research that changed Vincent’s perspective on gut health (~08:59)

- The link between gut health & mental health (~16:14)

- What people with the healthiest gut microbiomes eat (~21:25)

- How to recover your gut from a round of antibiotics (~24:56)

- Vincent’s favorite fermented foods (~27:33)

- Should you become a seasonal dairy eater? (~30:46)

- How mindfulness can enhance your gut health (~32:33)

- How to assess your own gut health at home (~36:56)

- How often you should actually be pooping (~38:09)

- The updated science on fecal transplants (~40:53)

- Vincent’s take on stool testing (~45:24)

- The future of personalized health care (~51:00)

- Why you can’t out-diet a stressed out lifestyle (~53:16)

Order a copy of my new book The Joy Of Well-Being at thejoyofwellbeing.com!

Referenced in the episode:

- Vincent's newest book, The GutSMART Protocol.

- mbg Podcast episodes #364 and #52, with Vincent.

- A study on fiber vs. fermented foods.

- A study on fiber & stress.

- A study on depression & the gut microbiome.

- A study on Saccharomyces boulardii & the gut.

- A study on sleep deprivation & sugar cravings.

- A study on fecal transplants & metabolic health.

- Taymount Clinic, Genova Diagnostics, Vibrant America, & Diagnostic Solutions Lab.

Learn more about your ad choices. Visit megaphone.fm/adchoices

478: Are you metabolizing your trauma? | Functional medicine expert Will Cole, D.C. Mar 27, 2023

Show notes

“What are the pieces to your health puzzle? It's going to be different for everybody," says Will Cole, D.C.

Will, a leading functional medicine expert and New York Times bestselling author, joins us to discuss how important your thoughts and feelings are for your overall health, plus:

- Will’s motivation behind his newest book (~00:16)

- How your emotional health impacts your physical health (~02:02)

- How unresolved trauma manifests as health issues (~04:57)

- How to acknowledge & heal your trauma (~07:32)

- How to know if you have shameflammation (~08:31)

- How to navigate anxiety around your health (~11:52)

- How people worry themselves sick (~17:33)

- How to recognize generational trauma (~20:20)

- The power of breathwork for your health (~21:59)

- How to do a social network cleanse & why you should (~24:58)

- Why you shouldn’t internalize everything you see on social media (~26:15)

- The best low-cost wellness hacks (~34:52)

- How to balance mind, body & environmental health (~38:59)

- How to metabolize past trauma (~44:41)

- Will’s top gut-friendly foods (~49:41)

- The future of mental health care (~53:50)

Order a copy of my new book The Joy Of Well-Being at thejoyofwellbeing.com!

Referenced in the episode:

- Will's new book, Gut Feelings.

- Check out Will's podcast.

- mbg Podcast episodes #284, #148, and #68, with Will.

- A study on the nocebo effect.

- A study on how shame impacts your health.

- A study on nature photos' calming effects.

- An article on anger & virality.

- Sign up for The Long Game.

Learn more about your ad choices. Visit megaphone.fm/adchoices

477: The new science of metabolism & body fat | William Li, M.D. Mar 20, 2023

Show notes

“Body fat actually helps to control your metabolism," says William Li, M.D.

William, an internationally renowned medical doctor, researcher, and New York Times bestselling author, joins us to discuss everything he's learned about optimizing metabolism and body fat, plus:

- William’s professional background & work (~00:21)

- The science of body fat & health (~03:26)

- What we’re still getting wrong about body fat (~09:35)

- How we should think about body fat for long-term health (~14:31)

- How to assess the health of your body fat (~19:14)

- How to measure your metabolism (~22:15)

- The 4 stages of metabolism & how to control them (~30:27)

- Why 60 can become the new 20 (~33:29)

- How to get your metabolism back on track (~36:00)

- The best metabolism-boosting foods (~44:43)

- The most unexpected foods to help burn fat (~50:59)

- How ACV helps you maintain a healthy weight (~56:33)

- The health benefits & risks of mushrooms (~57:56)

- Foods to avoid for the sake of your metabolism (~01:01:19)

- How to optimize good gut bacteria (~01:06:46)

- A case for drinking more pomegranate juice (~01:16:29)

- Why you shouldn’t drink the coffee served on airplanes (~01:19:15)

Referenced in the episode:

- William's new book, Eat To Beat Your Diet.

- mbg Podcast episode #297, with William.

- Follow William on Instagram.

- A study on fat stem cells & regeneration.

- Research on the stages of metabolism.

- A study on ACV & weight maintenance.

- A study on Akkermansia & obesity.

- A study on Akkermansia & cancer.

- A study on beans & weight.

- Sign up for The Long Game.

We hope you enjoy this episode sponsored by NerdWallet, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

Learn more about your ad choices. Visit megaphone.fm/adchoices

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