The mindbodygreen Podcast

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476: Is cardio overrated? | OB-GYN Jaime Seeman, M.D. Mar 13, 2023

Show notes

“If you want to age successfully, you need to focus on muscle," says Jaime Seeman, M.D.

Jaime, a board-certified OB-GYN and board-certified keto nutrition specialist, joins us to discuss the best foods for hormonal balance, why strength training is crucial for healthy aging, plus:

- Jaime’s background & personal health journey (~00:32)

- Why most OB-GYN’s don’t talk about nutrition (~09:27)

- Why nutrition is crucial during pregnancy (~10:22)

- Surprising patterns Jaime sees right now in patients (~16:10)

- How your hormones change over the years (~17:51)

- How to balance your hormones by decade (~21:02)

- Which labs women should ask for at the doctor (~24:45)

- Sneaky factors messing with your hormones (~26:31)

- How your protein needs change as you age (~28:07)

- How to measure healthy body composition (~34:47)

- Why BMI is so flawed (~38:36)

- How gym culture is changing for women (~39:55)

- Why resistance training is crucial fro longevity (~43:05)

- Well-being practices Jaime wishes we would take more seriously (~46:57)

- The link between exercise & mental health (~49:49)

- How Jaime optimizes her circadian rhythm (~52:18)

- Jaime’s energy hacks after a night of poor sleep (~54:37)

- The most overrated & underrated wellness habits (~58:07)

- The best questions to ask your OB-GYN (~01:02:07)

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

Referenced in the episode:

- Jaime's book, Hard To Kill.

- Check out Jaime's website.

- Follow Jaime on Instagram.

- A study on bed rest and muscle loss.

- A WSJ article on the increase of violence among kids.

- mbg Podcast episode #451, with Chris Palmer, M.D.

- Chris' book, Brain Energy.

- Sign up for The Long Game.

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.

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475: How to heal your trauma & achieve greatness | NYT bestselling author Lewis Howes Mar 06, 2023

Show notes

“Self-doubt is the killer of dreams," says Lewis Howes.

Lewis, a New York Times bestselling author, keynote speaker, and industry-leading show host, joins us to discuss how to achieve true, long-lasting fulfillment, plus:

- Lewis’ background & personal growth (~00:57)

- What to look for in a mentor (~06:12)

- The difference between success & greatness (~07:58)

- How to deal with negativity on social media (~12:02)

- Lewis’ personal trauma & healing process (~18:36)

- How to overcome self-doubt (~24:18)

- Why you should follow the 1% rule (~29:14)

- How to identify your meaningful mission (~31:26)

- Why some people have a fear of success (~31:26)

- How to take back your power during times of uncertainty (~42:44)

- How Lewis realigns himself during overwhelming moments (~48:15)

- What concerns & excites Lewis about 2023 (~50:29)

- The greatest tool in Lewis’ personal growth toolkit (~53:47)

- The one message Lewis wants us all to remember (~58:00)

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

Referenced in the episode:

- Lewis' newest book, The Greatness Mindset.

- Lewis' previous book, The Mask Of Masculinity.

- Check out The School of Greatness and The Daily Motivation Show.

- Follow Lewis on Instagram, Twitter, TikTok, and LinkedIn.

- Man's Search For Meaning, by Viktor Frankl.

- Watch The Weight Of Gold.

- Sign up for The Long Game.

Trigger warning: This episode includes mentions of suicidal ideation. You’re never alone. If you or someone you know are struggling, call the National Suicide Prevention Lifeline at 988 or visit 988lifeline.org.

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474: Anti-nutrients & exercises that waste your time | Dave Asprey Feb 27, 2023

Show notes

“If you're deficient in minerals, it doesn't matter how hard you try—your body can't make the electricity it's supposed to," says Dave Asprey.

Dave, a professional biohacker and the founder and chairman of Bulletproof, joins us to discuss all of the nutrition and exercise tricks that will give you ultimate gains (and the ones you are better off without), plus:

- The “why” behind Dave’s newest book (~02:08)

- The diet fundamentals for a healthier life (~06:23)

- The most common “anti-nutrient” foods (~09:47)

- The biggest phytic acid offenders (~18:46)

- The healthiest nut milk to consume (~21:11)

- Why so many of us lack important minerals (~25:34)

- How to balance your omega fats ratio (~30:27)

- The healthiest alternative flours (~35:14)

- Dave’s healthy pancake recipe (~36:52)

- The healthiest & most tolerable dairy products (~38:22)

- Which exercises are a waste of time? (~44:32)

- Why you only need 5 minutes of exercise 3 times a week (~50:54)

- How to increase your VO2 max (~58:15)

- How to strength train more efficiently (~59:12)

- The health benefits of forgiveness (~01:07:25)

- How Dave deals with conflicting opinions in the nutrition space (~01:12:15)

- The future of biohacking technology (~01:17:25)

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

Referenced in the episode:

- Dave's new book, Smarter Not Harder.

- Check out Dave's biohacking conference.

- Check out Danger Coffee.

- Shop our nootropic and collagen supplements.

- Bulletproof Diet Roadmap.

- A study on REHIIT.

- mbg Podcast episodes #271 and #75, with Dave.

- mbg Podcast episode #470, with Molly Maloof, M.D.

- Sign up for The Long Game.

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473: How to age backwards | Mark Hyman, M.D. Feb 23, 2023

Show notes

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

Mark Hyman, M.D.: “There's very little in the process of aging that we can't control.”

Mark, a practicing family physician and an internationally recognized leader, speaker, educator, and advocate in the field of functional medicine, joins us to discuss the “new rules” of longevity, plus:

- The root causes of aging (~01:17)

- What you can & cannot control when it comes to aging (~08:44)

- What labs to get to assess you biological age (~11:36)

- Mark’s take on mTOR & protein consumption (~17:10)

- How to get enough protein if you’re vegan (~21:56)

- How Mark’s wellness routine has evolved over the years (~27:52)

- Can you really exercise your way out of a subpar diet? (~29:29)

- How to track your cardiovascular fitness (~31:14)

- The best exercise for longevity (~32:28)

- The most overrated & underrated biohacking tools (~34:36)

- The best diet for overall longevity (~38:27)

- Why Mark prefers goat whey over grass-fed whey (~40:43)

- Sneaky habits that are accelerating aging (~42:15)

- The most exciting, cutting-edge longevity treatments (~42:47)

- How to reprogram your genes to reduce your biological age (~45:05)

- Top 3 things everyone should do to increase healthspan (~47:25)

Referenced in the episode:

- Mark's newest book, Young Forever: The Secrets to Living Your Longest, Healthiest Life.

- Check out Mark's previous books.

- mbg Podcast episodes #283, #193, #45, and #22, with Mark.

- Quest Diagnostics, Labcorp, Function Health, TruDiagnostic, Grail, Cleerly.

- mbg Podcast episodes #366 and #241, with Kara Fitzgerald, N.D., plus her study on aging.

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

- Learn more about the TAME Trial.

- Kevin Hall's study on processed food.

- A study on parabiosis.

- David Sinclair, Ph.D.'s study on epigenetics.

- Sign up for The Long Game.

Take 25% off vitamin D3 potency+ with code D3POD. Cannot combine with gift cards or other discount codes. Apply code at checkout.

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472: Separating hunger cues & cravings | Functional medicine doctor Amy Shah, M.D. Feb 20, 2023

Show notes

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

Amy Shah, M.D.: “The gut is a stronger driver of cravings than even our minds.”

Amy, a double board-certified integrative medicine doctor, joins us to discuss everything you need to know about hunger hormones, plus:

- Why our hunger cues have become so out of whack (~00:55)

- The difference between hunger, cravings, & appetite (~02:19)

- How to optimize your gut & control cravings (~08:41)

- Why intuitive eating isn’t always the best move (~11:38)

- How to avoid eating unhealthy after a night of poor sleep (~18:06)

- The best exercise to control hunger hormones (~20:21)

- The best dopamine-rich foods to start your day (~28:44)

- How to know if you’re dehydrated or hungry (~30:31)

- How to satisfy your body without giving in to cravings (~37:11)

- Why coffee mixed with fat makes you less hungry (~41:37)

- Amy’s go-to foods when she’s craving something sweet (~46:37)

- How much fiber & protein Amy recommends per day (~50:00)

- The powerful link between your gut & mental health (~53:29)

Referenced in the episode:

- Amy's new book, I'm So Effing Hungry.

- mbg Podcast episode #286 and #153, with Amy.

- A study on gut health & cravings.

- A study on 6 minutes of exercise & BDNF.

- Research on how the gut microbiome changes rapidly.

- A study on gut bacteria & mental state.

- mbg Podcast episode #457, with Courtney Peterson, Ph.D.

- Sign up for The Long Game.

Take 20% off metabolism+ with code BOOST20. Cannot combine with gift cards or other discount codes. Apply code at checkout.

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470: Underrated biohacking tools for women | Personalized medicine physician Molly Maloof, M.D. Feb 06, 2023

Show notes

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

Molly Maloof, M.D.: “It still blows me away [how many] doctors don't require vitamin D testing.”

Molly, a leading biohacker and personalized medicine physician, joins us to discuss all the underrated—and overrated—methods to increase healthspan and boost longevity, plus:

- Molly’s medical background & professional work (~01:51)

- Why the biohacking conversation skews more male (~05:22)

- How Molly optimizes her HRV levels (~06:40)

- What women should focus on when biohacking (~12:50)

- Which labs you should ask for at the doctor (~17:16)

- Why parasites are more common than you think (~23:00)

- How to know if your mitochondria are healthy (~29:10)

- Underrated tips to stimulate mitochondria (~32:41)

- Sneaky factors that may damage mitochondria (~35:14)

- How long to intermittent fast to optimize mitochondria (~42:01)

- Why women should get more protein (~47:55)

- Why protein consumption means nothing if you don’t exercise (~51:45)

- How social connection influences longevity & health span (~53:42)

- How to balance processed social connection (~56:46)

- Overrated biohacks that shouldn’t get as much hype (~01:00:58)

- How self-love leads to longevity (~01:08:20)

Referenced in the episode:

- Molly's book, The Spark Factor.

- mbg Podcast episode #146, with Molly.

- Shop products mentioned: NuCalm, HigherDose PEMF Mat, Centropix PEMF Mat, MUD/WTR, Ion Layer NAD patches, BiOptimizers.

- mbg Podcast episode #451, with Chris Palmer, M.D.

- mbg Podcast episodes #411, #293, and #29, with Mark Sisson.

- Research on excessive HIIT training & mitochondria.

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

- mbg Podcast episode #468, with Robert Waldinger, M.D.

- mbg Podcast episode #344, with Lisa Miller, Ph.D.

- Lisa's study on depression & spirituality.

- mbg Podcast episode #322, with Kristin Neff, Ph.D.

- Sign up for The Long Game.

Take 25% off vitamin D3 potency+ with code D3POD. Cannot combine with gift cards or other discount codes. Apply code at checkout.

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469: Has the wellness industrial complex gone too far? | Maya Feller, R.D. Jan 30, 2023

Show notes

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

Maya Feller, R.D.: “There's so much space for slowing down and prioritizing rest without guilt and shame.”

Maya, a registered dietitian and cookbook author, joins us to discuss all the diverse, nourishing dishes that come from across the globe, plus:

- Maya’s background & nutrition career (~00:20)

- Why our country is in a health crisis (~10:03)

- Why aren’t we teaching kids about proper nutrition? (~13:42)

- Why BMI is inherently flawed (~19:41)

- Why so many people still eat so unhealthy (~22:14)

- Why “adding” instead of “limiting” is a better way forward (~25:40)

- The CGM shortage & why it’s a major problem (~28:59)

- Where the wellness industry complex went wrong (~33:05)

- How to cut through iffy nutrition trends (~36:14)

- Processed foods versus ultra-processed foods (45:16)

- Is it problematic that institutions fund nutrition studies? (50:09)

- How to make wellness feel a lot less shame-y (~57:24)

- Why traditional cooking methods are often healthier (~59:58)

- Standout foods from around the world we should all be eating (~01:04:28)

- Maya’s go-to recipe when she’s stretched for time (~01:08:07)

- The link between flavor & health (~01:09:17)

- Why we should welcome disagreement in the health space (~01:10:43)

Referenced in the episode:

- Maya's book, Eating From Our Roots.

- mbg Podcast episode #232 and #162, with Maya.

- Read the guidance on childhood obesity by the American Academy of Pediatrics.

- mbg Podcast episode #445, with Scott Galloway.

- A NY Times article discussing what makes content go viral.

- News that the Academy of Nutrition and Dietetics was receiving funding and investing in companies that create ultra-processed food.

- Sign up for our health coaching program.

- mbg Podcast episode #413, #362, and #222, with Jeff Bland, Ph.D.

- Sign up for The Long Game.

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468: The secret sauce of happiness | Psychiatrist Robert Waldinger, M.D. Jan 23, 2023

Show notes

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

Robert Waldinger, M.D.: “People who are more concerned about others are happier.”

Robert, a psychiatrist, psychoanalyst, and Zen practitioner, joins us to discuss how to live a life full of purpose, happiness, and health, plus:

- Robert’s professional background and research (~00:13)

- What makes up a “good” life? (~01:15)

- The longest study every done on adult life (~02:01)

- What happiness looked like 80 years ago versus today (~03:21)

- Why we’re more unhappy than ever (~06:27)

- Why strong relationships are crucial for well-being (~07:39)

- How happiness changes as you age (~10:03)

- The biggest takeaways from the Harvard Study of Adult Development (~11:42)

- How casual relationships impact your health (~12:54)

- How technology & social media really affects happiness (~14:33)

- Why wealth & fame makes some people happy but not others (~17:26)

- A meditation practice for genuine happiness (~21:04)

- Why loneliness is a huge health issue (~22:33)

- How to make genuine connects with others (~23:33)

- The role of purpose & community in happiness (~30:16)

- The biggest happiness myths (~34:37)

- Why not every friendship has to last (~37:02)

- The keys to maintaining happiness from generation to generation (~39:21)

- The future of happiness research (~43:11)

- How to start a social fitness routine (~45:32)

Referenced in the episode:

- Robert's book, The Good Life.

- The Harvard Study of Adult Development.

- Watch Robert's TED Talk.

- Huberman Lab Podcast episode on happiness.

- A survey revealing 1 in 4 Gen Z-ers plan to become influencers.

- Bowling Alone, by Robert Putnam.

- Read more about Erik Erikson's theory of generativity.

- 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.

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467: The new science of longevity | Psychologist Elissa Epel, Ph.D. Jan 16, 2023

Show notes

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

Elissa Epel, Ph.D.: “Ritual is the foundation of relaxation.”

Elissa, an internationally renowned health psychologist and stress researcher, joins us to discuss science-backed, actionable tips to reduce your mental burden, plus:

- Elissa’s background & work at UCSF (~00:31)

- The link between telomeres & longevity (~02:27)

- How to increase telomere length (~05:42)

- The best type of exercise for longevity (~09:22)

- How hot & cold therapy can ease anxiety (~11:16)

- The best diet for longevity & mental health (~14:31)

- The connection between resistance training & healthy aging (~19:23)

- How sleep plays a role in telomere length (~23:03)

- How to measure your telomeres (~25:45)

- How telomere length gets passed down by generation (~29:44)

- Why you become more emotionally resilient as you age (~35:01)

- How to “think” yourself younger (~36:34)

- Why you should reframe how you think about stress (~41:00)

- How to let go of control & manage stress (~42:28)

- How to increase your resilience muscles (~43:25)

- How prioritizing your time can reduce stress (~52:45)

- How rituals can help you relax (~55:39)

- Elissa’s daily stress-busting routine (~01:01:14)

- The future of longevity & the mind-body connection (~01:03:01)

- One thing you can do today to better manage stress (~01:06:45)

Referenced in the episode:

- Elissa's book, The Stress Prescription.

- Elissa's previous book, The Telomere Effect.

- A study on aerobic exercise & reduced stress in caregivers.

- A study on omega-3's & telomere length.

- A study on body temperature & depression.

- Research on sauna bathing health benefits.

- Elissa's study on soda & telomeres.

- A study on sleep & telomere length.

- A study on passing on telomere length.

- A study on mindfulness training & moms.

- A study on self-silencing & mortality.

- mbg Podcast episode #389, with Jennifer Heisz, Ph.D.

- mbg Podcast episode #453, with Aric Prather, Ph.D.

- Aric's book, The Sleep Prescription.

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

- mbg Podcast episode #397, with Becca Levy, Ph.D.

- mbg Podcast episodes #411, #293, and #29, with Mark Sisson.

- Learn more about the John W. Brick Foundation.

- Learn more about telomere testing.

- Check out mbg's sleep support+.

- Sign up for The Long Game.

Take 20% off metabolism+ with code BOOST20. Cannot combine with gift cards or other discount codes. Apply code at checkout.

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466: The ultimate protein episode | Nutrition scientist Don Layman, Ph.D. Jan 09, 2023

Show notes

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

Don Layman, Ph.D.: “All proteins aren't equal.”

Don, a protein and amino acid requirements researcher, joins us to discuss how to determine your individual protein needs, plus:

- Why protein is such an emotional topic (~02:00)

- Why muscle mass is so critical as you age (~04:35)

- How to know if you have healthy muscle mass (~07:32)

- How much protein you need to build & maintain muscle mass (~09:37)

- How the RDA for protein was actually established (~13:41)

- How protein needs differ depending on height, weight & muscle mass (~21:02)

- Why you should prioritize protein at breakfast (~24:58)

- How to meet your protein goals while intermittent fasting (~29:00)

- Is there such a thing as too much protein (~31:50)

- Why not all protein is created equal (~35:45)

- What to look for in a protein powder (~37:22)

- When to consume protein after a workout (~42:24)

- Can fake meat help you fill your protein gap? (~50:21)

- How resistance exercise lowers your protein need (~52:36)

- The role of mTOR and protein intake (~56:52)

- What makes nutrition science so confusing (~01:02:56)

- How to properly read a research study (~01:06:50)

- Why saturated fat isn’t always bad. (~01:11:07)

- How Don defines a healthy diet (~01:15:24)

- How much protein kids actually need (~01:18:12)

- How protein can help with weight management (~01:24:26)

- How a healthy gut microbiome changes your protein needs (~01:25:08)

Referenced in the episode:

- Research that 1 out of 4 people will fall over age 65.

- Don's study on redistributing protein.

- Read our 2023 Wellness Trend on higher protein diets.

- Check out Don's protein powder.

- Check out Don's research publications.

- Research from Ron Krauss on saturated fats.

- Research on leucine & skeletal muscle.

- Human weight loss study on protein & exercise.

- A study on gut microbiome health & protein needs.

- mbg Podcast episode #47, with Valter Longo, Ph.D.

- Sign up for The Long Game.

Take 20% off chocolate beauty & gut collagen+ with code CHOCOPOD Cannot combine with gift cards or other discount codes. Apply code at checkout.

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