555: How to sleep your way to better health | World sleep expert Fiona Baker, Ph.D.

“This is your life, your body. And you get one,” says Kiarra King, MD.  Kiarra King, M.D., a board-certified gynecologist, is driving transformative change in the reproductive health space by focusing on educating and empowering women. In this episode, she shares her expertise on everything from fertility to menopause, and everything in between, including: -What we’ve gotten wrong about women’s hormones (~0:50) -Labs across the lifespan (~3:40) -The importance of education (~5:20) -HRT for men and women (~8:00) -The history of IUDs (~13:20) -Advice for fertility testing (~16:13) -Modern options for conceiving (~25:00) -Becoming a better advocate at the doctor’s office (~28:30) -The future of wearables (~35:18) Referenced in the episode:  -Connect with Kiarra online (https://drkiarraking.com/)  -Follow her on Instagram (drkiarraking)  -Check out Mellow Menopause by Olly (www.olly.com) 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: [email protected]. Learn more about your ad choices. Visit megaphone.fm/adchoices

“There are giant blind spots in, modern medicine,” says Marty Makary, M.D. Marty, a a John Hopkins surgeon and public health researcher joins us to debunk the most common health myths, plus:  -The sketchy history of cholesterol in medicine (~2:40) -What’s the deal with seed oils? (~7:25) -Why so many people have peanut allergies (~10:30) -A new study about antibiotics & chronic disease (~14:45) -Fluoride & the microbiome (~16:30) -The breast implant syndrome scandal (~21:15) -The tragic rumors about hormone replacement therapy (~22:45) -Are we overusing Tylenol? (~26:45) -The truth about marijuana & mental health risks (~29:45) -How to be your own medical advocate (~35:45) -Why we need more research on the gut microbiome (~40:40) -Where we’re at with testing (~44:30) Referenced in the episode:  -Pick up his new book, Blind Spots (https://geni.us/blindspots)  -Marty’s previous book, The Price We Pay (https://www.amazon.com/Price-We-Pay-American-Health/dp/B0845R6ZXX)  -Connect with Marty on LinkedIn  -Research on infant antibiotic use & childhood health outcomes (DOI: 10.1016/j.mayocp.2020.07.019)   -Research on marijuana use and psychosis (DOI:https://doi.org/10.1038/s44220-024-00261-x)   -Reserch on cholesterol metabolism (DOI: 10.3390/nu14102168)  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: [email protected]. Learn more about your ad choices. Visit megaphone.fm/adchoices

“Not all pharmaceuticals are evil,” says Tyna Moore, N.D.  Tyna, a naturopathic doctor, joins us to discuss how to take an integrative approach to GLP-1 medications and the latest research on benefits. Plus:  -A naturopathic approach to GLP-1s (~0:50) -The benefits of GLP-1 (~4:15) -The biggest misconception about GLP-1s (~6:50) -Who is the prime candidate for GLP-1s? (~9:30) -Why women in menopause can benefit from GLP-1s (~13:30) -Do you lose muscle mass on GLP-1s? (~17:50) -Addiction & GLP-1s (~23:00) -Tyna’s personal health story (~24:30) -Where we go from here with GLP-1s (~36:00) -Can GLP-1s help fertility? (~29:40) Referenced in the episode:  -Read more about GLP-1s and dementia research (https://aaic.alz.org/releases-2024/glp-drug-liraglutide-may-protect-against-dementia.asp)  -New research on GLP-1s and Parkinson’s disease (doi: 10.3390/ijms25073812)  -Read more about the SELECT Trial (https://doi.org/10.1038/s41591-024-02996-7)  -Research on GLP-1s and kidney function (doi: 10.1016/j.ajpc.2023.100502)  -Research on the potential preservation of muscle mass on GLP-1s (doi: 10.3390/jcm12093104)  -Research on GLP-1s and female fertility (https://doi.org/10.1186/s12902-023-01500-5)  -Research on GLP-1s and male fertility (https://doi.org/10.3390/medicina60010050)  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: [email protected]. Learn more about your ad choices. Visit megaphone.fm/adchoices

“One of the hills I will die on: 1200 calories is not enough for you,” says Stephanie Estima, D.C. Stephanie, a chiropractor, best-selling author, and leading voice in women’s fitness joins us to discuss how women can gain strength and muscle at any age. Plus:  -How to eat for hormone balance (~01:22) -The three functions of muscle mass (~09:04) -Her thoughts on macros & how to create your goals (~12:57) -How nutrition plans should evolve as you age (~19:42) -Reframing the goal from skinny to strong (~25:40) -Strength training frequency, weight, & other FAQs (~29:45) -Compound vs. working sets (37:13) -The biggest cultural changes in the women’s fitness world (~42:40) -Her workout schedule (~46:08) -What women need to know about self-love & stress management (~51:40) Visit shop.mindbodygreen.com/coffee20 to get 20% off your first order of clean coffee+  Referenced in the episode:  -Connect with Stephanie online (drstephanieestima.com)  -Tune in to her podcast: Better! with Dr. Stephanie -Sign up for her newsletter (drstephanieestima.com/newsletter)  -Follow her on Instagram (dr.stephanie.estima)  -Her book, The Betty Body  -The J. Lo & Shakira Superbowl halftime show performance (https://www.youtube.com/watch?v=pILCn6VO_RU) 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: [email protected]. Learn more about your ad choices. Visit megaphone.fm/adchoices

“It's okay that sometimes you don't have the perfect night's sleep,” says Fiona Baker, Ph.D.  Fiona, a renowned sleep expert, joins us to discuss how to get the best sleep of your life and shares budget-friendly tips to add to your routine. Plus:  -How dreaming affects your mental health (~01:28) -Sleep differences between men and women (~08:56)  -How to stay asleep (~10:45) -Sleep rituals for better shut-eye (~15:54) -Sleep issues vs. true insomnia (~18:30) -Why good sleep starts in the morning (~21:50) -Teenagers & sleep (~27:00) -How many hours you should be sleeping (~29:12) -What you should know about water intake and sleep (~36:10) -The link between heart health & sleep (~41:15) -How sleep affects our mental health (~43:10) -Sleep and menopause (~45:07) -The wearables she recommends for sleep tracking(~49:52) Referenced in the episode:  -Connect with Fiona online (https://www.sri.com/people/fiona-c-baker/), on LinkedIn -(https://www.linkedin.com/in/fiona-baker-62753346/),  & on X (@FionaCBaker1).  -The study on dreams & mental health (https://doi.org/10.1038/s41598-024-58170-z) -The study on sleep & menopause (https://doi.org/10.1016/j.jsmc.2018.04.011)  -The study on teenagers, screen time, & sleep (https://doi.org/10.1037/hea0001251)  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: [email protected]. Learn more about your ad choices. Visit megaphone.fm/adchoices

“The problem with the way that the medical system was built historically is that women did not have a seat at the table,” says Elizabeth Comen, M.D. Elizabeth, an award-winning physician and oncologist joins us to discuss the dark history of women’s health and how we can do better. Plus:  -A history of women’s maltreatment in medicine (~02:40) -How medical journals have been biased against women (~06:06)  -Her thoughts on the COVID vaccine testing (~08:30)  -Why science let down women when it comes to heart disease (~11:41)  -Women’s symptoms of heart disease (~13:12)  -The historical bias against women’s hormones (~18:48) -The modern science of hormone replacement therapy (HRT) (~20:21)  -The current state of research on breast cancer (~22:50) -Where we can do better for women (~27:48) -Dr. Comen’s personal story (~32:50) -The origin of plastic surgery (~36:30)  -How do women become better advocates for themselves? (~41:22) -Her hopes for the future of women’s health (~41:41) Referenced in the episode:  -Connect with Elizabeth Comen, M.D. online (drelizabethcomen.com) and on Instagram (@drelizabethcomen) -Check out her book, All in Her Head 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: [email protected]. Learn more about your ad choices. Visit megaphone.fm/adchoices

“In about 70% of women's bodies [I treat], their pelvic floor is already too tight,” says Jana Danielson. Jana, a pelvic floor therapist and Pilates instructor joins us to discuss how to strengthen your pelvic floor and fix your posture. Plus:  -What is the pelvic floor? (-~02:24) -Hidden signs your pelvic floor needs attention (~04:30) -The link to erectile dysfunction (~05:03) -Jana’s inspiring personal story (~06:15) -The structure of your pelvic floor & how it connects to the breath (~13:00) -How to activate your core in every workout (~20:00) -What causes incontinence & how to deal (~25:04) -How posture impacts the pelvic floor (~27:05) -Actionable tips to improve your posture (~31:28) -How to assess your posture (~38:15) -Her solution to pelvic floor struggles (~45:17) Referenced in the episode:  -Connect with Jana online (https://janadanielson.com/) and on Instagram (@jana.danielson) -Buy Jana’s pelvic floor tool, The Cooch Ball on Amazon -Visit feelthesynergymusic.com -Research on nonrelaxing pelvic floor dysfunction (DOI: 10.1016/j.mayocp.2011.09.004) 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: [email protected]. Learn more about your ad choices. Visit megaphone.fm/adchoices

“Creatine has a gamut of potential benefits for everybody across the lifespan, including pregnancy, all the way up to your grandparents,” says Darren Candow.  Darren, the leading creatine researcher joins us to discuss all things creatine from benefits to myths and the ideal dosage. Plus:  -How creatine impacts strength, performance, & muscle mass (~04:19) -Creatine’s brain & bone benefits (~07:45)  -The benefits for postmenopausal females (~08:42)  -What happens when you combine creatine & resistance training (~11:40) -How creatine impacts fat mass & body composition (~17:55) -The dosage mistake that causes bloating & what to do instead (~18:36)  -The dos and don’ts of mixing creatine with coffee & other supplements (~24:25)  -Women-specific benefits (~30:50) -Why you should care about bone health (~35:50) -Creatine’s recent rebrand (~37:01)  -How creatine can help with sleep deprivation (~38:30)  -Can creatine help with jet lag? (~45:08) -What about kidney health? (~47:45)  -Misconceptions about creatine (~50:16)  -The latest, most exciting research (~51:24)  Referenced in this episode -Visit shop.mindbodygreen.com/products/creatine-stick-packs and use code STICKPACKS at checkout to get 10% off your first order of our new creatine+ stick packs.  -Visit coopsleepgoods.com/mindbodygreen and enter code MINDBODYGREEN at checkout to get 15% off your first order through the end of August 2024.  -Connect with Darren on Instagram (@​​dr.darrencandow)  -Research on creatine’s bone density benefits for postmenopausal women (DOI:10.1249/MSS.0000000000003202)  -Research on strength and muscle growth with and without creatine (DOI:10.3390/nu12061880)  -Research on creatine’s impact on fat mass (https://doi.org/10.3390/nu15204343)  -Women’s-focused data on on body composition & strength (DOI: 10.3390/nu13030877)  -Research on creatine & pregnancy (DOI: 10.1016/j.ajcnut.2023.11.006)  -Research on creatine and clinical depression (10.1080/15504263.2015.1100471)  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: [email protected]. Learn more about your ad choices. Visit megaphone.fm/adchoices

“Nature is one of the only things that can capture our attention without taxing it,” says Julia Hotz.  Julia, a solutions journalist and author joins us to discuss how to treat a plethora of mental and physical health conditions through community, nature, and beyond. Plus: -The worthwhile benefits of sea swimming (~02:19) -An unexpected prescription for type II diabetes (~05:04) -Denmark’s Culture Vitamins program (~11:40) -Why art therapy is so effective for kids & PTSD (~15:45) -How storytelling can heal the mind (~18:43) -How to work art into your well-being routine (~20:09) -Her personal favorite social prescription (~22:10) -The link between relationships & longevity (~32:03) -The healing power of volunteering (~36:05) -Why Norway runs a Dementia Farm (~38:35) -How to find the best social prescription for you (~45:16) Referenced in the episode:  -Connect with Julia on Instagram (hotzthoughts) and online (https://www.socialprescribing.co/)  -Pick up her book The Connection Cure -Research on cycling and mortality rates (https://doi.org/10.3389/fspor.2023.1168357)  -Learn more about the Danish Twin Research Center which found that 80% of health is dictated by the environment. (https://www.sdu.dk/en/om-sdu/institutter-centre/ist_sundhedstjenesteforsk/centre/dtr)  -More research on the link between social connections and longevity (https://doi.org/10.1371/journal.pmed.1000316)  -Learn more about Norway’s dementia care farm program (https://www.sciencedirect.com/science/article/abs/pii/S074301672100022X)  -Research on ADHD and nature: One study on 20-minute park walks, a longitudinal study on living in green areas, and a review study on nature exposure and cognitive functioning and attention. (https://journals.sagepub.com/doi/10.1177/1087054708323000 | https://www.thelancet.com/journals/lanplh/article/PIIS2542-5196(19)30070-1/fulltext | https://link.springer.com/article/10.1007/s10648-022-09658-5#:~:text=Study%20duration&text=These%20studies%20were%20most%20consistent,impulse%20control%20(Amicone%20et%20al.)  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: [email protected].  Learn more about your ad choices. Visit megaphone.fm/adchoices

“If I have weak toes and I have a foot that can't feel anything, the risk of falling goes up. It skyrockets,” says Courtney Conley, D.C. Courtney, a renowned foot health specialist and chiropractor joins us to discuss everything you need to know about taking better care of your feet, including:  -A major misconception around cushioned shoes (~02:06) -The best toe shape for a shoe (~07:28) -The truth about zero-drop shoes (~09:49) -The link between foot strength & longevity (~13:33) -How to test your foot strength at home (~15:00) -Must-try at-home foot exercises (~16:00)  -The importance of calf raises (~16:45) -When to use toe spacers (~25:12) -A+ shoe brands (~28:49) -Why flip flops are detrimental (~34:33) -How often should you walk barefoot? (~36:30) -Foot health concerns for kids (~47:00) -Homework for stronger feet (~51:45) Referenced in the episode:  -Connect with Courtney on Instagram (@gaithappens) & YouTube (@gaithappens5872)  -For online gait analysis & to book a consultation, visit https://gaithappens.com/  -Check out the shoe brands mentioned in this episode: Wildling, Paluva, Xero, Vivobarefoot, Belenka, Altra Running, Bedrock, Earth Runners, Natur Athletics, Tolos -Visit the Gait Happens Instagram for more calf raise demo videos & tips -Shop Courtney’s favorite foot health products at https://gaithappens.com/favorite-products -Pick up some Gait Happens Toe Spacers: https://gaithappens.com/product/toe-spacers/  -Research showing how much pressure it takes to stimulate receptors in the foot. (DOI: 10.1111/j.1532-5415.1997.tb00979.x)  -Visit lumen.me/mindbodygreen.com to get 15% off your first order at Lumen. 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: [email protected]. Learn more about your ad choices. Visit megaphone.fm/adchoices