144: Top Clips from our Favorite Episodes - 2025 Year In Review

In this episode of the Health Upgrade podcast, Dr. Navaz Habib reflects on the top five episodes of the year, featuring insightful discussions with renowned guests. The episode highlights clips from conversations with Dr. Davis Brockenshire, Dr. Deanna Minich, Dr. Scott Sherr, Dr. Aimie Apigian, and others, covering topics such as functional medicine, melatonin's role beyond sleep, mitochondrial optimization, trauma biology, and autonomic dysfunction. Each segment offers valuable insights into health and wellness, emphasizing the importance of listening, understanding, and integrating holistic approaches to health.KeywordsHealth Upgrade podcast, Dr. Navaz Habib, functional medicine, melatonin, mitochondrial optimization, trauma biology, autonomic dysfunction, holistic health, wellness, listening, Vagus nerveTakeawaysDr. Davis Brockenshire emphasizes the importance of listening to patients to uncover underlying health issues.Dr. Deanna Minich discusses melatonin's role in mitochondrial function beyond sleep regulation.Dr. Scott Sherr explains the benefits of Methylene Blue for mitochondrial optimization.Dr. Aimie Apigian explores the biology of trauma and its impact on health.Understanding autonomic dysfunction as a link between various health conditions.

In today’s episode, we are joined by our special guest, Valerie Driscoll, and we open up a lively conversation about the hidden benefits of boredom and mindfulness. Valerie Driscoll shares her journey from interior design to functional health coaching and highlights how real personal change begins with small, consistent habits and paying attention to the mind’s natural patterns.Together, we explore how our fast-paced digital lives leave little room for quiet moments and why allowing boredom can spark creativity and personal growth. Discover how mindfulness helps retrain the brain, break unhelpful cycles, and create space for new ideas by calmly observing thoughts and emotions. Hear personal stories and scientific insights that connect everyday life with the workings of the brain’s default mode network.Ready to make boredom your superpower? Share this episode with a friend and try setting aside a few quiet minutes today to tune into your thoughts. Visit healthupgraded.com to learn more and join the Health Upgraded community for ongoing support in building habits, wellness, and creativity.Dr. Navaz HabibEmail: [email protected]: https://www.facebook.com/DrNavazHabib/Instagram: https://www.instagram.com/drnavazhabib/LinkedIn: https://ca.linkedin.com/in/drnavazhabibJP ErricoInstagram: https://www.instagram.com/thevnsguy/LinkedIn: https://www.linkedin.com/in/jp-errico-097629aaValerie DriscollWebsite: https://www.innerpiececoach.com/ 

In this inspiring episode of the Health Upgrade podcast, I welcome the "holistic kids" who share their journey of writing The Teen Health Revolution, a guide to empower teens to take charge of their health. Together, we dive into why adolescence is a uniquely challenging time for wellness and how lifestyle changes can have a profound, lasting impact. The guests break down the book’s easy-to-follow sections, from gut health to gratitude, mental health, time management, and the importance of sleep.You get a practical tour through the acronym "REVOLUTION," covering actionable steps like managing screen time, spending more time in nature, and integrating mindfulness into daily routines. Also, we highlight the value of simple, science-backed habits, many of which are totally free, and share relatable analogies and tips that make health and wellness accessible and fun for teens, parents, and anyone looking for a health upgrade.Ready to ignite your own health revolution or help the young people in your life thrive? Grab a copy of The Teen Health Revolution, visit https://theholistickidsshow.com/ for more empowering insights. Let’s upgrade teen health together! Dr. Navaz HabibEmail: [email protected]: https://www.facebook.com/DrNavazHabib/Instagram: https://www.instagram.com/drnavazhabib/LinkedIn: https://ca.linkedin.com/in/drnavazhabib

In this powerful episode, we welcome the brilliant Dr. Jolene Brighten to tackle some of the most pressing topics in women’s health. Dr. Jolene Brighten shares her journey from gut health to becoming a passionate advocate for empowering women, explaining how conventional medicine has often left their voices unheard. Together, we dig into misunderstood conditions like endometriosis and PMDD, highlighting the crucial (but overlooked­) role of hormones, inflammation, lifestyle, and specialized care.The conversation also shines a light on systemic issues, including the food industry’s influence on public health, the complexities of functional medicine, and the importance of individualized, accessible nutrition and lifestyle changes. Dr. Jolene Brighten breaks down practical steps for listeners, like anti-inflammatory diets, exercise, hydration, and self-tracking, to help everyone take control of their wellbeing, regardless of background or diagnosis.If you found value in this discussion, share it with friends or family who could benefit from the science-backed, compassionate insights. Let’s keep the conversation going and help more people upgrade their health!Dr. Navaz HabibEmail: [email protected]: https://www.facebook.com/DrNavazHabib/Instagram: https://www.instagram.com/drnavazhabib/LinkedIn: https://ca.linkedin.com/in/drnavazhabibJP ErricoInstagram: https://www.instagram.com/thevnsguy/LinkedIn: https://www.linkedin.com/in/jp-errico-097629aaDr. Jolene BrightenWebsite: https://drbrighten.com/ 

We sit down with Dr. Davis Brockenshire to explore the power of optimizing health at every stage of life. Together, we unpack strategies for unlocking genetic potential with a focus on the role of the nervous system, immune system, and metabolic balance. Our conversation takes you from preconception and childhood wellness all the way to performance tips for adults and managing stress, blending science and practical advice.We share personal stories, clinical insights, and discuss modern challenges like trauma recovery, sleep quality, and even the impact of wearable tech on understanding your body. Whether it’s nurturing parasympathetic tone, resetting unhealthy patterns, or fine-tuning nutrition and daily habits, we cover actionable ways anyone can begin upgrading their health, supported by the latest research and clinical experience.If you’re looking for inspiration to take control of your well-being, reflect on your lifestyle, or help someone achieve their potential, don’t miss this episode. Share it with three people who could use a health upgrade and join us as we build a community focused on strong habits and lifelong vitality.Dr. Navaz HabibEmail: [email protected]: https://www.facebook.com/DrNavazHabib/Instagram: https://www.instagram.com/drnavazhabib/LinkedIn: https://ca.linkedin.com/in/drnavazhabibJP ErricoInstagram: https://www.instagram.com/thevnsguy/LinkedIn: https://www.linkedin.com/in/jp-errico-097629aaDr. Davis BrockenshireLinkedIn: https://www.linkedin.com/in/dr-davis-brockenshire-28a94420/

In this special episode, I dive into the world of bloodwork and the crucial markers that can reveal a lot about your vagus nerve health. By focusing on inflammation and metabolic stress, I break down the top three markers you should pay attention to: high sensitivity CRP, hemoglobin A1C, and the triglyceride to HDL ratio. I explain how these markers impact vagal tone, metabolic function, and overall wellbeing, using simple analogies and practical advice.Throughout the episode, I offer actionable steps you can implement, from optimizing sleep and nutrition to incorporating movement and breath practices. I also highlight the importance of tracking other valuable indicators like fasting insulin and heart rate variability to get a fuller picture of your health journey.If you’re ready to take control of your health, use this episode as your guide. Check your bloodwork, apply the suggested strategies, and make your vagus nerve function work for you—not against you. Don’t forget to get your labs done and start validating, not guessing, when it comes to your wellbeing. Tune in, learn, and take action!Dr. Navaz HabibEmail: [email protected]: https://www.facebook.com/DrNavazHabib/Instagram: https://www.instagram.com/drnavazhabib/LinkedIn: https://ca.linkedin.com/in/drnavazhabib

In this episode of the Health Upgrade podcast, we dive deep into the science behind longevity, focusing on the FOXO3 gene, a newly hot topic in genetic research for long and healthy life. Together, we break down how FOXO3 acts as a master regulator of the body’s stress response, coordinating processes like autophagy, DNA repair, and cellular protection. We also explore how the sympathetic and parasympathetic nervous systems, lifestyle factors like exercise and fasting, and even epigenetics play into FOXO3’s role in health span and aging.We make complex science approachable, sharing how brief, hormetic stressors can boost your body’s resilience, while chronic stress can burn out these protective mechanisms. Exciting new research, including breakthroughs in stem cell therapies and vagus nerve stimulation, suggests we might be on the brink of redefining what’s possible for human longevity.If you’re ready to level up your understanding of the link between genetics and healthy aging, this is an episode you won’t want to miss. Dive in, share this with a friend who’s passionate about health, and check out our previous episodes for more practical tips to support your own health upgrade journey!Dr. Navaz HabibEmail: [email protected]: https://www.facebook.com/DrNavazHabib/Instagram: https://www.instagram.com/drnavazhabib/LinkedIn: https://ca.linkedin.com/in/drnavazhabibJP ErricoInstagram: https://www.instagram.com/thevnsguy/LinkedIn: https://www.linkedin.com/in/jp-errico-097629aa

In this episode, I welcome Zora Benhamou for an inspiring conversation about healthspan, resilience, and embracing a holistic approach to aging well. Zora shares her journey from dealing with early loss in her family to becoming a gerontologist and biohacker, blending science, nutrition, the mind-body connection, and practical lifestyle shifts. We discuss blue zones, the unique menopausal journey for women, and the power of preparation, including her innovative “Wolverine Protocol”, to recover from major surgery and keep moving forward.This episode also highlights actionable tools to build physical and mental strength, from breathwork and gratitude journaling to blood flow restriction training and mindset shifts. Together, we encourage you to take charge of your health, treat yourself with care, and focus on consistency with small daily habits for lifelong resilience.Ready to upgrade your health and feel empowered in your journey? Follow Zora Benhamou and explore her Wolverine Protocol for more insights. Listen in, connect on social media, and start strengthening your future self—one habit at a time!Dr. Navaz HabibEmail: [email protected]: https://www.facebook.com/DrNavazHabib/Instagram: https://www.instagram.com/drnavazhabib/LinkedIn: https://ca.linkedin.com/in/drnavazhabibZora BenhamouWebsite: https://hackmyage.com/ 

In this episode, we share highlights from a recent Biohacker Expo talk, exploring why we age and how the autonomic nervous system, especially the vagus nerve, plays a central role in the process. We break down compelling research, like Nobel Prize-winning discoveries by Shinya Yamanaka and the promising work of experts in reversing aging. Together, we sort aging’s hallmarks into categories including energy, information, and homeostasis, showing how autonomic balance influences everything from mitochondria and epigenetics to immune function and cellular renewal.Throughout the conversation, we discuss the impact of chronic stress and why supporting parasympathetic activity can decelerate aging. We explain how everyday habits (diet, brain and body exercise, sleep, fasting, and even neurostimulation) can help maintain cellular health and slow the aging clock. Practical recommendations are given, including the latest vagus nerve technology and classic mindfulness approaches, making the science accessible and actionable.Share this episode with someone curious about longevity or improving their vitality. If you’re a clinician or biohacker, use these insights to inspire new approaches and upgrade your health journey. We’d love to see you embrace these tools and help others benefit too.Dr. Navaz HabibEmail: [email protected]: https://www.facebook.com/DrNavazHabib/Instagram: https://www.instagram.com/drnavazhabib/LinkedIn: https://ca.linkedin.com/in/drnavazhabibJP ErricoInstagram: https://www.instagram.com/thevnsguy/LinkedIn: https://www.linkedin.com/in/jp-errico-097629aa

In this episode, we dive deep into the world of the Cell Danger Response, your body’s built-in alarm system designed to protect cells from threats like pathogens, toxins, stress, and metabolic imbalances. We break down how mitochondria (your cell’s powerhouses) trigger this response and why factors like leaky gut, chronic stress, and exposure to toxins ramp up inflammation and disrupt your cellular health. Plus, we explore the critical roles of calcium, reactive oxygen species, and various cellular sensors.We also connect the dots between everyday habits, such as diet, hydration, breathing, and stress management, and their impact on your long-term health, energy, and aging. From practical tips on optimizing hydration and nutrition to the profound effects of trauma and psychosocial stress on cell function, we highlight actionable steps to help minimize the cell danger response in your life.Ready to upgrade your health? Tune in and discover practical strategies for lowering cellular stress, boosting mitochondrial function, and supporting healthy longevity. If you find these insights useful, don’t forget to subscribe, share the episode, and revisit previous related episodes for a complete understanding of inflammation, gut health, aging, and more!Dr. Navaz HabibEmail: [email protected]: https://www.facebook.com/DrNavazHabib/Instagram: https://www.instagram.com/drnavazhabib/LinkedIn: https://ca.linkedin.com/in/drnavazhabibJP ErricoInstagram: https://www.instagram.com/thevnsguy/LinkedIn: https://www.linkedin.com/in/jp-errico-097629aa