The mindbodygreen Podcast

Latest Episodes:

455: How to prevent & reverse dementia | Psychiatrist Kat Toups, M.D. Nov 28, 2022

Show notes

Kat Toups, M.D.: “Retirement is actually considered a risk factor for dementia.”

Kat, a functional medicine psychiatrist, joins mbg co-CEO, Jason Wachob, to discuss her daily tips to prevent cognitive decline, plus:

- Kat’s personal brain health journey (~00:15)

- Why dementia is not a death sentence (~05:43)

- Reasons why dementia happens (~08:37)

- The link between oral health & Alzheimer’s (~14:03)

- The optimal diet to prevent cognitive decline (~20:03)

- Why the medical community has resisted lifestyle interventions (~25:23)

- How to meditate & exercise to prevent dementia (~27:11)

- How the amyloid hypothesis leads us astray (~34:27)

- How dancing can reduce cognitive decline (~37:22 )

- How to train your brain & stay sharp as you age (~38:34)

- Kat’s top daily tips to prevent cognitive decline (~39:44)

- The link between hearing loss & dementia (~43:47)

- How hormone therapy can enhance your brain health (~49:07)

- How to detox your brain from heavy metals (~51:48)

- How to test your toxins (~57:12)

Referenced in the episode:

- Find Kat's e-book on dementiademystified.com.

- A study on oral health & dementia.

- MyPerioPath.

- Kat's dementia study in which 84% of patients got better.

- mbg Podcast episode #440, with Dale Bredesen, M.D.

- A study on going keto & mental health.

- HeartMath.

- A study on tango dancing & dementia.

- Luminosity & BrainHQ.

- Read the amyloid study & how it may be falsified.

- A Stanford study on hormone therapy & dementia.

- A study on saunas & brain health.

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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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454: HRV, psychedelics & emotional resilience | Psychiatrist & neuroscientist Dave Rabin, M.D., Ph.D Nov 21, 2022

Show notes

Dave Rabin, M.D., Ph.D.: “The science behind touch is unfortunately often neglected in modern society, especially the Western world.”

Dave, a board-certified psychiatrist and neuroscientist, joins mbg co-CEO, Jason Wachob, to discuss the health benefits of touch, plus:

- How chronic stress impacts your health (~00:50)

- What causes someone to flourish or falter under stress (~03:46)

- How to make sure kids have enough healthy stress (~08:29)

- The difference between good & bad stress (~12:41)

- How to become better at handling stress (~16:21)

- The link between heart rate variability & stress (~23:35)

- How to fall asleep even when you’re stressed (~30:07)

- The science behind touch & mental health (~35:26)

- The power of casual, everyday connections (~38:46)

- How soothing touch can benefit your brain (~41:53)

- How to use Apollo Neuro to ease your mind (~48:01)

- The best wellness tracker for kids (~54:38)

- The do’s & don’ts of using psychedelics for mental health (~57:21)

Referenced in the episode:

- Check out Apollo Neuro.

- Visit Dave's website.

- Check out Eric Kandel's research.

- A study on PTSD treatment.

- A study on Apollo and sleep.

- A study showing Apollo can increase HRV and cognitive performance.

- A study showing Apollo can provide an easier access to meditation.

- A study on depression and serotonin.

We hope you enjoy this episode sponsored by Apollo Neuro, 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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453: Sleep hacks, jet lag & how to train your circadian rhythm | Psychologist Aric Prather, Ph.D. Nov 17, 2022

Show notes

Aric Prather, Ph.D.: “When people have extended periods of sleep loss, or even just one night, we see robust changes in their cognition.”

Aric, a licensed clinical psychologist, joins mbg co-CEO, Jason Wachob, to discuss how to have the best sleep of your life, plus:

- How Aric uses cognitive behavioral therapy for poor sleep (~00:38)

- How poor sleep affects your health (~02:06)

- The power of natural light for your circadian rhythm (~06:30)

- What Aric thinks about permanent daylight savings (~11:04)

- How to optimize your circadian rhythm (~13:09)

- How to know if you need a light box (~18:57)

- How to prevent jet lag while traveling (~24:19)

- The issue with melatonin supplements (~32:43)

- How to set yourself up for a good night’s sleep (~35:05)

- Aric’s sleep basics checklist (~37:32)

- How to shut off your mind before bed (~41:30)

- Why you should create a sleep sanctuary (~47:04)

- How to fall back asleep after waking up in the middle of the night (~49:40)

- How laying in bed can be productive (~56:08)

- The biggest misconceptions about sleep (~58:00)

- Exciting developments in the science of sleep (~1:00:38)

- The benefits of sticking your head in the freezer (~1:04:07)

Referenced in the episode:

- Aric's book, The Sleep Prescription: Seven Days to Unlocking Your Best Rest.

- A study on short sleep duration & dementia risk.

- A study on the glymphatic system.

- A study on meditation changing brainwaves.

- A study on familial short sleepers.

- mbg Podcast episodes #290, #204, and #90, with Drew Ramsey, M.D.

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452: How to sleep, eat & exercise to prevent heart disease | Cardiologist Michael Twyman, M.D. Nov 14, 2022

Show notes

Michael Twyman, M.D.: “Walking at sunrise is one of the best things you can do.”

Michael, a board-certified cardiologist, joins mbg co-CEO, Jason Wachob, to discuss his underrated tips to prevent heart disease, plus:

- What tests you should ask for to assess cardiovascular health (~00:27)

- How frequently you should get a calcium score (~03:49)

- Annual labs you should get at the doctor (~05:09)

- Successful lifestyle interventions to prevent heart disease (~10:14)

- The link between sleep and cardiovascular health (~12:41)

- What your resting heart rate can tell you about cardiovascular health (~14:38)

- The best exercises to prevent heart disease (~19:11)

- Michael’s diet philosophy for heart health (~25:31)

- How to get enough protein on a plant-based diet (~29:07)

- The importance of natural light for heart health (~31:54)

- What to do if you have to wake up before sunrise (~35:27)

- The best blue-blocking devices and softwares (~36:34)

- What to do if you have to stare at a screen all day (~37:59)

- Why we don’t talk enough about light in health conversations (~40:47)

- The benefits of red light therapy (~43:53)

- Why you shouldn’t always wear sunglasses (~46:53)

- How much sun is too much (~49:28)

- How to tell if your mitochondria are healthy (52:49)

Referenced in the episode:

- Check out Michael's website.

- Apollo Neuro.

- HeartMath.

- Boston Heart cholesterol balance test.

- f.lux and Iris Tech.

- Check out Doug Wallace's research.

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451: The best diet for mental health & how to find the root cause of your anxiety | Psychiatrist Chris Palmer, M.D. Nov 10, 2022

Show notes

Chris Palmer, M.D.: “More people are unable to go to work or school because of a mental disorder than any other medical condition.”

Chris, a Harvard psychiatrist and researcher, joins mbg co-CEO, Jason Wachob, to discuss the metabolic approach to mental health, plus:

- The revolutionary breakthrough in brain health (~00:45)

- How to get to the root of mental illness (~02:06)

- What causes various mental health issues (~06:04)

- How to know if medication or talk therapy will work for you (~10:59)

- The connection between metabolism & mental health (~16:36)

- How to enhance your mitochondrial health (~24:41)

- How to know if your mitochondria are functioning properly (~28:08)

- How to know if your mental health issue comes from poor metabolism (~31:44)

- How going keto can support mental health (~36:49)

- How to start a fasting mimicking diet for brain health (~42:15)

- The ultimate food list for metabolic & mental health (~48:33)

- The foods you should avoid to reduce anxiety (~51:21)

- How much exercise you need if you’re concerned about mental health (~54:42)

- Why Chris believes we can heal mental illness (~1:00:14)

Referenced in the episode:

- Chris's book, Brain Energy.

- Check out Chris's website.

- A study on treatment-resistant depression.

- A study showing 88% of Americans are metabolically unhealthy.

- A study showing how metformin and exercise therapies can affect each other.

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450: How to maximize your time & stop waiting for weekends | Award-winning happiness researcher Cassie Holmes, Ph.D. Nov 07, 2022

Show notes

Cassie Holmes, Ph.D.: “It’s not about how much time you have. It's really how you spend that time.”

Cassie, a social psychologist and award-winning happiness researcher, joins mbg co-CEO, Jason Wachob, to discuss how to better manage your time, plus:

- The relationship between time & happiness (~01:09)

- How to find your sweet spot with quality time (~08:54)

- How to reframe unenjoyable parts of your day (~15:22)

- How exercise makes you happier (~22:05)

- When exercise can start to have diminishing returns on mood (~26:31)

- How helping others makes you feel like you have more time (~30:23)

- How to make the most out of ordinary experiences (~31:16)

- How to stop waiting for weekends (~38:48)

- How distractions derail your happiness (~42:40)

- Why more time isn’t necessarily better (~45:23)

- How to make mundane events feel extraordinary (~49:10)

- How to identify your purpose (~55:24)

Referenced in the episode:

- Cassie's book, Happier Hour.

- Find Cassie's time tracking worksheet.

- Katy Milkman, Ph.D.'s research on bundling.

- A study showing those spending time outside felt happier.

- A study showing helping another person makes feel like you have more time.

- A study showing we are distracted about 50% of the time.

- A study showing having phones on the table leads to unhappiness.

- Cassie's research on happiness from extraordinary vs. ordinary experiences.

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449: How to build muscle mass as you age, no weights required | Fitness coach Don Saladino Nov 03, 2022

Show notes

Don Saladino: “Think of resistance training as body armor. It's protection.”

Don, a fitness coach and entrepreneur, joins mbg co-CEO, Jason Wachob, to discuss how to put on lean muscle mass, plus:

- How Don became the go-to fitness coach for athletes & celebrities (~00:41)

- How to exercise to build muscle mass (~08:28)

- Why resistance training is crucial as you age (~13:55)

- How much cardio you actually need (~16:19)

- The best days to workout (~18:44)

- The biggest misconception in fitness (~20:20)

- How to practice strength training with zero equipment (~26:21)

- A real-time workout plan from Don (~30:43)

- How to actually do push-ups correctly (~32:42)

- Why simple exercises are often the most effective (~35:26)

- Why consistency is more important than intensity (~38:35)

- How much protein you should eat in a day (~44:05)

- How much protein you need post-workout (~49:19)

- Don’s top sources of animal- and plant-based protein (~50:40)

Referenced in the episode:

- Don's website.

- Check out Don's 30-Minute Express Program.

- Read Don's cover story for Muscle & Fitness.

- Check out Don's golf fitness workouts.

- mbg's Complete Guide To Yoga class, with Tara Stiles.

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448: Underrated veggies, hydroponic farming & the new "fast food" | Lisa Merkle, co-founder of Imagine Farms Oct 31, 2022

Show notes

Lisa Merkle: “I needed to calm my nervous system in order to heal.”

Lisa, the co-founder of Imagine Farms, joins mbg co-CEO, Jason Wachob, to discuss the marriage of technology and nature, plus:

- Lisa’s personal approach to well-being (~00:36)

- What inspired Lisa to start Imagine Farms (~05:23)

- What a vertical hydroponic farm looks like (~09:10)

- How you can farm more crops with less land (~13:06)

- How precision growing can make your food healthier (~14:53)

- Why vertical hydroponic farms are the future of agriculture (~17:16)

- How re-localizing the food system can help with food insecurity (~20:38)

- Why vertical hydroponic farming is the new & healthier “fast” food (~23:53)

- The most nutritious & underrated vegetables grown at Imagine Farms (~25:18)

- Daily practices to live a more environmentally conscious life (~31:28)

- How Imagine Farms produce entered Miami markets & restaurants (~36:46)

- The future of our food system (~40:43)

Referenced in the episode:

- Check out Imagine Farms.

- Watch the Imagine Farms short film.

- Watch Lisa at mbg revitalize 2017.

- Learn more about Zak The Baker.

- Learn more about Food Rescue South Florida.

- mbg Podcast episode #434, with Amy Sapola, PharmD.

- mbg Podcast episodes #331 and #39, with Paul Hawken.

- mbg Podcast episode #243, with Jesse Daystar, Ph.D.

We hope you enjoy this episode sponsored by Cotton, 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

447: What science says about coincidences & interpersonal energy | Psychiatrist Bernard Beitman, M.D. Oct 27, 2022

Show notes

Bernard Beitman, M.D.: “It's a good idea to get lost every once in a while.”

Bernard, a psychiatrist and founder of the Coincidence Project, joins mbg co-CEO, Jason Wachob, to discuss how to make sense of random coincidences, plus:

- How Bernard became an expert in coincidences (~01:18)

- What is a coincidence? (~03:04)

- How to identify synchronicity, seriality, and serendipity (~06:14)

- How to make meaning of coincidences (~12:57)

- How to find coincidences without overanalyzing them (~15:42)

- What drives random coincidences (~19:56)

- What sciences says about coincidences (~21:45)

- What type of person is more likely to see coincidences (~25:12)

- How animals can give us emotional signals (~30:26)

- How to communicate with plants (~32:39)

- What to do after you notice a coincidence (~39:00)

- How to make the most out of coincidences (~40:51)

- How to attract more coincidences in your life (~48:50)

- How to tap into your internal GPS (~51:23)

- The most awe-inspiring stories of synchronicity (~55:16)

- Why coincidences deserve more science (~01:01:01)

Referenced in the episode:

- Bernard's book, Meaningful Coincidences: How and Why Synchronicity and Serendipity Happen.

- Read Bernard's profile in the WSJ.

- Learn more about the Coincidence Project.

- Take Bernard's coincidence survey.

- Check out Bernard's podcast, Connecting with Coincidence 2.0.

- mbg Podcast episode #301, with Jim Tucker, M.D.

- mbg Podcast episode #287, with Bruce Greyson, M.D.

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

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446: How to have a younger brain | Brain researcher Marc Milstein, Ph.D. Oct 24, 2022

Show notes

Marc Milstein, Ph.D.: “People who have a mindful moment in the morning tend to have less burnout later in the day.”

Marc, a brain researcher and author, joins mbg co-CEO, Jason Wachob, to discuss how to prevent cognitive decline, plus:

- What drives Marc’s passion for brain health (~01:03)

- How to assess your brain’s “age” (~02:19)

- Why sleep is critical for brain health (~05:53)

- What happens to the brain with too much stress (~08:15)

- The best types of exercise for your brain (~10:24)

- Why you should always take the stairs when you can (~12:28)

- The best foods for brain health (~14:09)

- How your gut-brain axis influences your food cravings (~17:42)

- Why environmental well-being is the next frontier of brain health (~20:44)

- The link between social connection & cognitive decline (~21:57)

- Marc’s 3 essential tips for optimal brain health (~23:38)

- How different parts of the brain function & change with age (~27:49)

- The impact of cannabis on brain health (~33:11)

- Underrated habits that may be messing with your brain (~37:21)

- How to sharpen your memory (~39:06)

- How to discard traumatic memories (~46:51)

- The link between depression, anxiety & dementia (~49:46)

Referenced in the episode:

- Marc's book, The Age-Proof Brain: New Strategies to Improve Memory, Protect Immunity, and Fight Off Dementia.

- A study on walking intensity.

- A study showing people who feel younger have younger brains.

- A study showing people who walk 30 minutes a day lower their risk of dementia by 60%.

- A study on taking the stairs and younger brains.

- A study on colorful diets & cognitive health.

- A study showing breathing strengthens the prefrontal cortex.

- A study on the link between anxiety & dementia.

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