142: The Missing Link Between Goals and Success with Dr. Shobha Rayapudi

Welcome to NHA Today, the official podcast of the National Health Association! 🌱  In this episode, guest host Cyd Notter sits down with Dr. Shobha Rayapudi—board-certified lifestyle medicine physician, epidemiologist, researcher, chef, and co-founder of Gift of Health, a nonprofit organization helping thousands reverse chronic disease and regain vitality through lifestyle change. Together, they explore the missing link between goals and success—and why our habits, not our willpower, determine long-term health. Dr. Shobha breaks down the science of habit formation and how to turn healthy intentions into automatic daily actions. You’ll learn: ✅ The 5 key steps to forming habits that last ✅ Why small, consistent actions work better than motivation bursts ✅ How dopamine influences your behavior (and how to use it for good) ✅ Why accountability increases your success rate to 99% ✅ How to shift from “willpower” to “skill-power” for sustainable change Dr. Shobha also shares her personal journey from traditional medicine to lifestyle medicine—and the revelation that true healing happens when patients learn the skills to make lasting change, not just receive advice. 👉 Connect with Dr. Shobha Rayapudi 🌿 Website: giftofhealth.org  📘 Facebook: Gift of Health  Instagram: giftofhealth_org   Learn more about the National Health Association, explore membership, and subscribe to Health Science magazine: https://healthscience.org 🎙️ Special thanks to guest host Cyd Notter. Learn more about her work: www.cydnotter.com Facebook: facebook.com/cydnotter Instagram: @cyd_notter

Welcome to NHA Today, the official podcast of the National Health Association! 🌱 In this episode, guest host Cyd Notter talks with Dr. James Thompson, retired allergist and immunologist, integrative nutrition coach, and author of Fearless Wellness. Together, they explore how lifestyle and nutrition can build a strong, balanced immune system. You’ll learn: ✅ How the immune system really works—and why 70% of it lives in your gut ✅ The best plant-based foods for immune support and longevity ✅ The connection between gut health, brain function, and inflammation ✅ How lifestyle changes can reduce the need for medications ✅ The “Fearless” eight-pillar model for holistic health Dr. Thompson also shares his journey from clinical practice to community health education and the mission behind the Healthy Living with a Vision Foundation, which empowers individuals to take control of their health through plant-based nutrition and accessible wellness programs. Links & Resources 👉 Connect with Dr. James Thompson Instagram: @fearlessmd21 Dr. Thompson’s website: https://fearlessmd21.com Healthy Living with a Vision Foundation: https://healthylivingwithavision.org Fearless Wellness on Amazon: https://a.co/d/9HKrE9i 🔗 Learn more about the National Health Association, explore membership, and subscribe to Health Science magazine: https://healthscience.org   🎙️ Special thanks to guest host Cyd Notter. Learn more about her work: www.cydnotter.com 📘 Facebook: facebook.com/cydnotter 📸 Instagram: @cyd_notter 👉 Don’t forget to like, share, and subscribe to NHA Today for weekly conversations on plant-based nutrition, lifestyle medicine, and whole-body wellness.   #NHAToday #PlantBasedHealth #LifestyleMedicine #GutHealth #FearlessWellness  

Welcome to NHA Today, the official podcast of the National Health Association! 🌱 Can the food on your plate lower your risk of breast cancer? 🌱 In this episode of NHA Today, guest host Chuck Carroll sits down with Caryn Dugan, co-founder of The Doc & Chef and founder of the Center for Plant-Based Living. Caryn shares her personal journey—losing her father to cancer, facing her own melanoma diagnosis, and discovering how a whole-food, plant-based diet can reduce the risk of breast cancer and recurrence. Together with Dr. Jim Loomis, she now travels the world teaching how lifestyle medicine can help fight cancer before it starts. 💡 What you’ll learn in this episode: How a plant-based diet supports breast cancer prevention The cancer-fighting power of cruciferous vegetables and alliums The truth about soy and breast cancer risk (hint: it’s protective, not harmful) Simple ways to start cooking with more plants—even if you’re new in the kitchen Why awareness and prevention must extend beyond Breast Cancer Awareness Month 🎁 Special Offer for NHA Podcast Listeners: Caryn has offered a free month of membership to the Center for Plant-Based Living using the promo code CHUCK. The community, which she runs with Dr. Jim Loomis, includes live cooking classes, a recipe library, group support, and access to evidence-based nutrition guidance and much more! Visit plantbasedcenter.com to learn more 👉 Don’t forget to like, share, and subscribe to NHA Today for weekly conversations on plant-based nutrition, lifestyle medicine, and whole-body wellness. Links & Resources 👉 Connect with Caryn Dugan Website: PlantBasedCenter.com Instagram: @plantbasedcenter YouTube: The Doc & Chef Learn more about the National Health Association, explore membership, and subscribe to Health Science magazine:  https://healthscience.org 🎙️ Thank you to guest host Chuck Carroll for leading this conversation. You can also find his work here: The Exam Room Podcast (PCRM)

Welcome to NHA Today, the official podcast of the National Health Association! 🌱 In this episode, guest host Chuck Carroll interviews Dr. Roxie Becker, physician with the Physicians Committee for Responsible Medicine (PCRM), about the rising epidemic of type 2 diabetes and the powerful role of a whole food, plant-based lifestyle in reversing it. 💪🌿 Can diabetes really be reversed with diet? Dr. Becker says yes. She explains how fat inside muscle and liver cells drives insulin resistance, why carbs aren’t the enemy, and how plant-based foods help restore insulin sensitivity. You’ll also learn practical strategies for preventing and managing diabetes—including food swaps, exercise hacks, and hope-filled stories of remission at every age. What you’ll discover in this episode: 🥗 Why type 2 diabetes is not caused by carbs but by fat inside the cells 🍚 How whole grains, beans, fruits, and vegetables lower diabetes risk 🚶 Exercise tips, including the 10-minute post-meal walk that balances blood sugar 🫘 Why beans are “superfoods” for blood sugar control (and the magic of black beans!) 💡 How even older adults with long-term diabetes can achieve remission If you or a loved one is living with type 2 diabetes, this episode will give you evidence-based strategies, lifestyle tips, and the motivation to never give up. 🙌   👉 Don’t forget to like, share, and subscribe to NHA Today for weekly conversations on plant-based nutrition, lifestyle medicine, and whole-body wellness.   Links & Resources 👉 Connect with Dr. Roxie Becker, Website: https://drroxiebecker.com Instagram: @drroxiebecker Learn more about the National Health Association, explore membership, and subscribe to Health Science magazine:  https://healthscience.org 🎙️ Thank you to guest host Chuck Carroll for leading this conversation. You can also find his work here: The Exam Room Podcast (PCRM)

In this episode of NHA Today, presented by the National Health Association, our guest host is Chuck Carroll, who leads a powerful conversation with Dr. Neal Barnard, founder and president of the Physicians Committee for Responsible Medicine (PCRM). Together, they explore the fascinating connection between plant-based nutrition, depression, and brain health. From reducing inflammation to protecting against Alzheimer’s, Dr. Barnard shares groundbreaking research and practical strategies showing how what we eat can dramatically influence how we feel—both mentally and physically. Topics include: 🌱 How a plant-based diet can improve mood and reduce symptoms of depression and anxiety 🧠 The role of food in protecting memory and lowering the risk of Alzheimer’s disease 🍎 Specific foods and nutrients that support emotional well-being and cognitive health 🚫 The impact of animal products, caffeine, alcohol, and processed foods on mental health 🏃 Why exercise and sleep are key tools in supporting long-term mental resilience 👧 How healthy dietary habits in childhood can strengthen mental well-being for life This episode highlights how food, lifestyle, and community can transform mental health and offers hope for those seeking natural, evidence-based solutions.   Links & Resources 🌐 Learn more about the National Health Association, explore membership, and subscribe to Health Science magazine: healthscience.org 🎙️ Thank you to guest host Chuck Carroll for leading this conversation. You can also find his work here: The Exam Room Podcast (PCRM) 📖 Explore more from Dr. Neal Barnard and the Physicians Committee for Responsible Medicine: pcrm.org  

Episode Notes Welcome to another special edition of NHA Today, the official podcast of the National Health Association. As part of our guest host series, this episode is led by Chuck Carroll, host of The Exam Room Podcast from the Physicians Committee for Responsible Medicine (PCRM). Chuck is joined by Dr. Will Bulsiewicz (“Dr. B”), The Gut Health MD, for a wide-ranging conversation on gut health, healing, and lifestyle medicine. Together they explore: Why heartburn and GERD are really gut motility issues The role of diet, fiber, and the microbiome in supporting long-term health The risks of long-term reliance on reflux medications How stress, sleep, and exercise influence digestion through the gut-brain axis The importance of community, including Dr. B’s Gut Health Collective Insights from his upcoming book Plant Powered Plus This episode delivers practical strategies and empowering science for anyone looking to improve their gut health and overall well-being.   Links & Resources 🌐 Learn more about the National Health Association, explore membership, and subscribe to Health Sciencemagazine: healthscience.org 🎙️ Thank you to Chuck Carroll and The Exam Room Podcast for guest hosting! Listen here: The Exam Room Podcast (PCRM) 🌱 Explore more from Dr. Will Bulsiewicz: The Gut Health MD

Burnout, Balance & the Plant-Powered Adrenal Reset with Dr. Kendra Kautz Episode Summary Are you running on caffeine, pushing through fatigue, and wondering why your body won’t cooperate anymore? You’re not alone. In this episode of the National Health Association Podcast, chiropractor and hormone health expert Dr. Kendra Kautz unpacks the connection between burnout, adrenal dysfunction, and nutrition—and why a plant-forward diet is one of the most powerful foundations for recovery. Dr. Kautz shares her own journey with adrenal fatigue, explains the three phases of adrenal exhaustion, and highlights how fruits, vegetables, and whole plant foods provide the critical vitamins and minerals our stressed bodies need. From vitamin C–rich produce like bell peppers and kiwi to simple daily practices like lemon water with minerals, she shows how everyday plant-based nutrition can help rebuild depleted adrenals. This is a must-listen for anyone who wants to reclaim energy, balance hormones, and support long-term health—without relying only on quick fixes or stimulants. What You’ll Learn in This Episode: ✅ The three phases of adrenal exhaustion—and how to recognize where you are ✅ How burnout shows up in the body, from sleep issues to hormone imbalances ✅ Why chronic infections and hidden stressors can keep you wired and tired ✅ How a plant-powered diet restores key nutrients (Vitamin C, magnesium, B vitamins, zinc, potassium) needed for adrenal balance ✅ The top plant foods Dr. Kautz recommends—like bell peppers, citrus, brussels sprouts, and sweet potatoes ✅ Foundational supports beyond food: nervous system regulation, breathwork, and sleep hygiene ✅ Supplement insights: adaptogens, glandular support, and when to use them About Dr. Kendra Kautz Dr. Kendra Kautz is a Newport Beach–based chiropractor who specializes in hormone health, adrenal support, and integrative care. After facing her own struggles with adrenal fatigue and hormonal imbalance, she now helps patients heal from burnout by addressing structural, chemical, emotional, and nutritional health together—with a strong emphasis on plant-forward eating. 📍 Connect with Dr. Kendra: Instagram: @alignedwithdoctorkendra Website: doctorkendra.com Resources Mentioned Dutch Plus Test for cortisol and hormone insights Plant-based nutrient sources: Vitamin C (bell peppers, kiwi, citrus, strawberries), Magnesium (leafy greens, legumes), Potassium (bananas, sweet potatoes), B vitamins (whole grains, beans, seeds) Adaptogens: ashwagandha, holy basil, rhodiola, lemon balm Nervous system practices: meditation, craniosacral work, breathwork, and sleep rituals ✨ If this episode resonated with you, share it with a friend who’s navigating stress or burnout. Subscribe for more conversations on the healing power of a whole-food, plant-based lifestyle.

Episode Summary Dr. Stephanie Peacock interviews Natalie Golba, co-founder of The Healthiest Chef, about making plant-based eating accessible for busy professionals. Natalie shares her transformation story and practical strategies for incorporating 42 different plants into your weekly diet without spending hours in the kitchen. Guest Bio Natalie Golba is a Harvard-trained plant-based chef and co-founder of The Healthiest Chef. After struggling with unexplained weight gain for three years despite working with trainers and nutritionists, she discovered the power of whole food nutrition and now helps others make sustainable dietary changes. Key Topics The Healthiest Chef Program - A comprehensive nutrition education platform for busy professionals featuring expert interviews and practical cooking instruction that teaches 2-hour weekly meal prep. Personal Journey - Natalie's 3-year struggle with weight gain and her partner Irina's lifelong digestive issues led them to create solutions for others facing similar challenges. Client Transformations - Weight loss, digestive healing, increased energy, and most notably, complete cooking beginners becoming creative recipe developers. Meal Prep Strategy - Start with one simple meal like overnight oats (15 minutes for 3 days), gradually add a weekly soup, focus on plant diversity over complicated macro counting. Recipe Development - Each recipe goes through 3-20 iterations to ensure flavors are "10 times better than processed food" for long-term sustainability. Upcoming Projects Detox Program - Launching after July 4th with Dr. Stephanie Peacock, featuring easy meal prep and a free nontoxic masterclass. Future Vision - Specialized nutrition programs for cancer and cardiovascular patients to support medical treatment. Resources The Healthiest Chef: healthiestchef.com Follow: @NatalieGolba and @DrStephPeacock for detox program updates

Menopause doesn’t signal decline — it’s a powerful new chapter of recalibration and growth. In this episode of NHA Today, host Dr. Peter sits down with Dr. Analila Valencia, naturopathic doctor and acupuncturist, to explore how women can thrive during menopause through nutrition, exercise, and lifestyle medicine. Dr. Valencia brings clarity, encouragement, and evidence-based strategies to help women feel strong, vibrant, and empowered in this stage of life. What You’ll Learn in This Episode: Why Protein Matters During Menopause How increased protein intake helps prevent muscle loss, improves bone health, and supports energy and longevity. Plant-Based Protein Powerhouses Practical ways to meet daily needs with lentils, beans, hemp seeds, soy foods, and even innovative new options like fava bean tofu. The Role of Amino Acids Why leucine is especially important for protein synthesis and muscle preservation in midlife. Strength Training & Lifestyle Supports How resistance exercise, sleep, meditation, and nervous system care improve resilience, cognition, and overall well-being. Fasting and Hormone Health Insights on when and how fasting can be used as a “reset” during perimenopause and menopause. A New Perspective on Menopause Dr. Valencia reframes menopause as an opportunity for empowerment, encouraging women to see it as a season of thriving rather than decline. Resources & Links Connect with Dr. Analila Valencia: dranalilavalencia.com Learn more about the National Health Association: https://healthscience.org Read the blog: https://healthscience.org/133-Dr-Analila-Valencia Watch on youtube: https://youtu.be/Al-fG3jJFr8 Subscribe to NHA Today on your favorite podcast app.

Podcast Show Notes: Plant-Based Nutrition for Cancer Recovery Guest: Hanna Rakowska Registered Holistic Nutritionist and Certified Holistic Cancer Practitioner Hanna is a cancer survivor (Hodgkin's lymphoma, 2006) who discovered the power of plant-based nutrition during her own treatment. After her oncologist told her "there's nothing you can do at home," she knew that wasn't right and dedicated her career to helping cancer patients feel heard and empowered. The SOAR™ Framework Hanna's signature approach to cancer recovery: S - Suppress cancer cell growth using phytochemicals in plant foods O - Optimize nutritional status to enhance treatment outcomes A - Activate the body's innate healing mechanisms R - Reduce treatment side effects (short-term and long-term) Key Takeaways Protein for Cancer Patients: Need 1.2-1.4 grams per kilogram of body weight (higher than average). Best plant sources include edamame, tofu, tempeh, protein powders, and even leafy greens. Top Cancer-Fighting Foods: Cruciferous vegetables (at least 1 cup daily), berries, turmeric, green tea, flaxseed, garlic, omega-3 rich foods like walnuts and hemp hearts. Beyond Food: Exercise boosts natural killer cells, forest bathing stimulates immunity, and mind-body practices like meditation activate healing mechanisms. Cancer-Specific Nutrition: Different cancers benefit from targeted foods - soy and cruciferous vegetables for breast cancer, walnuts for colorectal cancer. Client Success "I was in pretty rough shape after starting breast cancer treatments - fatigued, inflamed, with digestive and sleep issues. Hanna got me back on track to a balanced state of health." - Leah Avery Connect with Our Host Stephanie Website: https://stephaniepeacock.com Instagram & TikTok: @DrStephPeacock Podcast: The Holistic Health Podcast (biweekly episodes) Schedule a discovery call through her website  Connect with Our Guest Hanna Website: backtobalancenutrition.com Instagram: @backtobalancenutrition Free resource: Daily Guide of Cancer-Fighting Foods Online course: 7-Day Anti-Cancer Diet Kickstart ($47) Bottom Line: Food can function as "nontoxic chemotherapy" - there's so much cancer patients can do at home to support their treatment and healing journey.