Nutrition Science PhD and Professor of Medicine at Stanford, Dr. Christopher Gardner joins to share his expertise as a 20+ year academic leading headline making studies investigating the potential health benefits of various dietary components and food patterns.
Dr. Gardner acknowledges the complexities of nutrition studies and urges the listener to seek “instead of” and “with what” vs “nutrition answers”.
The doctors discuss topical dietary choices including red meat vs alternative meat products- how do they compare with regard to cardiovascular risk factors, TMAO levels, blood pressure and more. Low fat vs low carb diets- which is more effective for weight loss? And keto vs Mediterranean- which is better for blood sugar control and which is better for lowering LDL cholesterol?
Dr. Gardner shares the results of the largest and longest-ever study comparing Atkins, Zone, LEARN and Ornish diets with regard to changes in cardiometabolic risk factors and weight loss- tune in to hear the fascinating findings! And though certain diets are better for certain people, genetics is likely NOT to blame for your weight loss struggles!
A rare opportunity to hear science-based nutrition guidance from one of Dr. Melina’s most respected nutrition colleagues! To learn more about Dr. Gardner, visit https://profiles.stanford.edu/christopher-gardner
The Practically Healthy by Dr. Melina podcast is sponsored by Ahara- Precision nutrition for optimal health. Join today at ahara.com and receive $25 off new memberships with code PHPodcast. Offer good for new customers only.
More episodes from "Practically Healthy by Dr. Melina"
All About Magnesium: Dr. Taylor Wallace, America’s Favorite Food Scientist
31:20Nearly HALF of all Americans don’t get enough MAGNESIUM from food- the essential nutrient involved in over 600 enzymatic reactions throughout the body. Dr. Melina welcomes America’s Favorite Food Scientist, Dr. Taylor Wallace to episode 46 of the Practically Healthy podcast to talk about the important nutrient needed by every cell in your body. Dr. Wallace shares the many benefits of magnesium including supporting brain health, bone health, helping lower blood pressure, and regularity. Studies suggests magnesium additionally supports sleep, mitochondrial function, mood and PMS, though more research is needed. Dr. Melina shares that magnesium is one of the essential nutrients her new company, Ahara is focusing on, and the doctors concur on a “food first” and supplementing if needed approach to getting the nutrients your body needs. The doctors list top food sources of magnesium, in addition to the potential benefits of specific types of magnesium supplements. Dr. Wallace shares the practical tips he employs to get more magnesium in his diet- tune in to hear his favorite oven fried chicken and spinach salad recipe! To learn more about Dr. Wallace, follow him @drtaylorwallace. The Practically Healthy by Dr. Melina podcast is sponsored by Ahara- Precision nutrition for optimal health. Join today at ahara.com and receive $25 off new memberships with code PHPodcast. Offer good for new customers only.
Choline: The Essential Nutrient You’ve Probably Never Heard Of : Dr. Steve Zeisel
38:52Did your mother consume enough choline while you were in utero? Your cognition scores and likelihood of developing dementia just may depend on it! Dr. Melina welcomes international choline expert and precision nutrition pioneer, Dr. Steve Zeisel to episode 45 of the Practically Healthy podcast. Dr. Zeisel joins to share his fascinating research study that lead to the discovery of the essential nutrient choline in 1998. He explains how some people, depending on their life stage and genetic signatures, are able to make choline, while others have to rely on food (or supplements) to get adequate amounts. The doctors share the effects of inadequate choline levels which can including muscle deterioration, fatty liver disease, memory loss, and dementia. The importance of choline intake during pregnancy and the first few years of life are highlighted for long term brain health of the baby. Dr. Melina explains why choline is an essential nutrient featured in her precision nutrition company, Ahara, which empowers people to learn their unique choline requirements through genetic testing, and receive a personalized nutrition plan that helps them optimize their levels. Dr. Zeisel echoes the importance of genetic testing and supplementing only if needed. In addition to eggs (don’t throw out the yolk!), visit usda.gov for a database of which foods contain choline. To learn more about Dr. Zeisel’s many projects, visit Genate.com and SNPtherapeutics.com. The Practically Healthy by Dr. Melina podcast is sponsored by Ahara- Precision nutrition for optimal health. Join today at ahara.com and receive $25 off new memberships with code PHPodcast. Offer good for new customers only.
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Younger You: Dr. Kara Fitzgerald
39:28Live longer and live better through science- Dr. Kara Fitzgerald joins on episode 44 of the Practically Healthy podcast to share that “our genes are not our destiny” and the implications of her groundbreaking scientific trial showing biological age reversal in humans. The doctors explain the difference between chronological age (your age in years) and biologic age- the age of your cells that determines why people may have a more youthful appearance, feel younger and most importantly, a lower risk of every major disease, since aging is the biggest contributing factor for each. Dr. Fitzgerald explains that DNA methylation is one of the main ways we influence which genes get "turned on” and “turned off”, which is influenced by lifestyle factors. By favorably influencing DNA methylation, we can not only reduce biological age, but increase our health span and lifespan. You’ll learn the top methylation accelerators including drinking alcohol, lack of sleep, stress along with methylation decelerators- exercise, quality sleep, decreasing sedentary activity and nutrition which is one of the most powerful ways to influence methylation. The doctors highlight a food first approach and share foods (including herbs and spices!) that help slow aging and maximize your genetic potential- tune in to hear their top recommends! Learn more about Dr. Fitzgerald and her body of work at drkarafitzgerald.com or follow @drkarafitzgerald. Dr. Fitzgerald also hosts a podcast called “New Frontiers in Functional Medicine, Longevity, Epigenetics” where she discussed the science and research behind medicine, longevity, epigenetics and more. The Practically Healthy by Dr. Melina podcast is sponsored by Ahara- Precision nutrition for optimal health. Join today at ahara.com and receive $25 off new memberships with code PHPodcast. Offer good for new customers only.
EGGS: State of the Science with Dr. Mickey Rubin, Executive Director of the Egg Nutrition Center
38:48Life long brain health, muscle repair, eye health, weight management and more! Dr. Mickey Rubin, Executive Director of the Egg Nutrition Center (ENC) joins on episode 43 of the Practically Healthy podcast to share the many science backed benefits of incredible, edible EGGS! The Drs. jump in and cut through the cholesterol confusion- exploring how the science of eating eggs for heart health has evolved and advanced to the current authoritative guidance that there is no association between egg intake and heart disease. Dr. Rubin details the many important nutrients in eggs including choline, lutein, B12, zeaxanthin, selenium and others- and makes a case for the importance of consuming egg yolks, not just the whites. Dr. Melina is “eggcited” to talk about the many benefits of choline throughout the lifecycle, highlighting the significant impact of maternal and early life consumption on the cognitive health of babies. Eggs are lauded for their important role at breakfast for weight management with research showing egg consumption leads to better appetite control all day, improved blood sugar levels and a tendency too eat less at subsequent meals. The Drs. talk about eggs as a high quality protein, a source to consider throughout the lifecycle as protein is increasingly important with age in order to reduce the risk for sarcopenia, or age-related muscle loss. Dr. Rubin shares his top practically healthy egg tips and urges listeners to head to incredibleegg.org or @egg.nutrition for more Inspo, education and recipes featuring eggs! This podcast is brought to you by the American Egg Board.
Reboot Your Relationship: Dr. Ish Major
50:52Sex, relationships, intimacy, connection and more! Dr. Melina welcomes Dr. Ish Major, board certified psychiatrist and host of WE tv's Marriage Bootcamp for a New Year’s relationship reboot on episode 42 of the Practically Healthy podcast! The doctors dive in and outline the healthy aspects of relationships and touch on our need for love and connection as human beings. Dr. Ish explains how to assess if/ where the problems may be in your relationship by debunking your ABMs- Assumptions, Biases and Mindset- and what you should do when you don’t like what you hear. He explains one of the biggest misconceptions of married people- thinking that they shouldn’t have any problems- and instead urges them to have the courage to have hard conversations. He reveals the surprising reason why men cheat, when to consider divorce and shares practical ways that someone can be more in tune with their true self. Dr. Melina shares listener questions and the relationship guru addresses concerns ranging from reframing your mid-life baggage, having sex on the third date, and why going silent for 18 seconds with a partner might just amaze you- tune in for the fascinating answers! To learn more about Dr. Ish Major, follow him @dr_ish_major. The Practically Healthy by Dr. Melina podcast is sponsored by Ahara- Precision nutrition for optimal health. Join today at ahara.com and receive $25 off new memberships with code PHPodcast. Offer good for new customers only.
The Noom Mindset- Learn the Science, Lose the Weight: Andreas Michaelides, PhD
39:18Can a health app impact behavior and inspire lasting lifestyle changes? Andreas Michealides, PhD, Chief of Psychology at Noom joins on episode 41 of the Practically Healthy podcast to share how Noom is revolutionizing the weight loss industry by merging psychology with technology. Dr. Michaelides sets the stage by framing Noom as a behavior change company that transcends weight loss and shares the evolutionary reason why changing our behavior is so difficult. The doctors emphasize the importance of the brain in weight loss and introduce neuroplasticity- the brain’s ability to create new connections and adapt. The idea of habits and building on small steps is highlighted, and Noom's four holistic health pillars are shared: nutrition, physical activity, stress management and sleep. The doctors discuss the importance of goal setting, emphasizing the importance of identifying and celebrating small, interim goals and creating goals that are SMART- Specific, Measurable, Attainable, Relevant and Time-Bound. Dr. Michaelides shares the multitude of ways that Noom merges psychology with tech for a personalized approach to supporting healthy behavior changes including implementing safeguards, creating task lists and providing time-appropriate coach interventions. The doctors discuss practically healthy tips to help the listener navigate the 220+ food and beverage decisions we face each day! Learn more about Noom at noom.com and pre-order their new book, "The Noom Mindset- Learn the Science, Lose the Weight” on Amazon now. The Practically Healthy by Dr. Melina podcast is sponsored by Ahara- Precision nutrition for optimal health. Join today at ahara.com and receive $25 off new memberships with code PHPodcast. Offer good for new customers only.
Laughter is the Best Medicine: Dr. David Friedman
40:31Dr. David Friedman, syndicated TV and radio host, best selling author and part time comedian doesn’t perform surgery as a chiropractic neurologist, but he still manages to leave his patients in stitches- HA! He joins Dr. Melina on episode 40 of the Practically Healthy podcast to invoke a good belly laugh or two and share how laughter is indeed, the best medicine. Dr. Friedman reminds the listener that humans laugh before they speak and asserts that laughter is in all of us. The doctors discuss the incredible, science-backed benefits of laughter including: decreasing inflammation, increasing infection-fighting antibodies, helping prevent heart disease and cancer and improving cognitive function. Dr. Friedman explains that laughter decreases cortisol levels which can lead to weight loss through a decrease in stressful eating and belly fat. Dr. Friedman shares that laughter can burn calories and that 20 seconds of a good belly laugh is equivalent to 100 sit ups- incredible! Dr. Friedman shares how he uses humor to bring humanity back to medicine and bond with his patients. His prescription for laughter- don’t let your stressors define you and “fake it till you partake it”. He shares that the brain doesn’t know the difference between a fake or real smile, so get grinning! The doctors show their silly sides and giggle through Keto jokes, saber tooth tiger recipes and fart anecdotes. The episode closes with practical tips to help the listener bring laughter back into their life. A lighthearted, feel-good episode that will surely bring a smile to your face. All proceeds from Dr. Friedman’s new book, “Funny Bones” go to Laughter Saves Lives Foundation, visit funnybonesbook.com for your copy. Listen to Dr. Friedman’s podcast at ToYourGoodHealthRadio.com or follow him @drdfriedman. The Practically Healthy by Dr. Melina podcast is sponsored by Ahara- Precision nutrition for optimal health. Join today at ahara.com and receive $25 off new memberships with code PHPodcast. Offer good for new customers only.
Reimagine Your Health Through the Gut Microbiome: Colleen Cutcliffe, PhD
38:4470% of your immune system is located in your gut- how are you supporting your microbiome for your best health? Colleen Cutcliffe, PhD, CEO and Founder of Pendulum joins on episode 39 of the Practically Healthy podcast to provide a science-based discussion on probiotics and how this rapidly emerging field is playing an important role in health and disease. Colleen shares the research and insights that lead to Pendulum’s revolutionary probiotic, Akkermansia for mitigating metabolic syndrome. She explains that the Akkermansia muciniphila strain plays an important role in metabolism and the gut lining. The listener learns why low counts or depletion of Akkermansia is a problem, and can result in Inflammation, skin disorders, immune response and metabolism disorders. Dr. Melina reveals that she orders Akkermansia and mentions that it can reduce sugar cravings, anecdotally, for some. Colleen and Dr. Melina discuss science-based gut health facts and tips including significant factors that influence your microbiome other than diet, and foods you should avoid for your best gut health. The role of prebiotics, in concert with probiotics is addressed and Colleen shares research that gives insight into whether you need to keep taking probiotics or can discontinue once the microbiome is recolonized. The listener is cautioned about the lack of oversight in the supplement industry and practically healthy tips are shared to assist the listener in choosing a probiotic. Colleen offers listeners a free quiz on Pendulumlife.com to assess which Pendulum probiotic is best for their personal needs. Practically Healthy listeners receive a discount with code DRMELINA at Pendulumlife.com. The Practically Healthy by Dr. Melina podcast is sponsored by Ahara- Precision nutrition for optimal health. Join today at ahara.com and receive $25 off new memberships with code PHPodcast. Offer good for new customers only.
Is it Really Possible to SLOW or REVERSE Aging : Hannah Went, Co-Founder, TruDiagnostic
42:19Ever feel like you look or feel much younger (or older) than you actually are? You might be right! Founder and Director of Operations at TruDiagnostic joins episode 38 of the Practically Healthy podcast to chat all things epigenetics- how your behaviors and environment affect the way your genes work- and how relatively new scientific breakthroughs allow us to measure and influence factors that impact our biologic age (how old we are on a cellular level compared to how old we actually are.) Hannah opens the podcast by providing the listener with an understanding of epigenetics and assures us that “your DNA is not your destiny”. Dr. Melina and Hannah discuss DNA methylation and how it can “turn on” or “turn off” certain genes from working. Unlike chronological age, biological age more accurately reflects classic signs of aging, from wrinkles and energy levels to diabetes and disease. Hannah shares the backstory behind developing TruDiagnostic and explains how to use their test to measure your TruAge (biologic age) as well as your TruAge PACE (pace of aging per chronologic year). Dr. Melina and Hannah discuss the lifestyle factors that can influence your biologic age including: dietary choices, caloric restriction, exercise, and stress management, as well as practically healthy hacks for those of us who are short on time. Hannah share her number one supplement recommendation for turning back the biologic clock and also reveals Dr. Melina’s TruAge and TruAge PACE- tune in to hear the fascinating results! An empowering and important episode for anyone looking to extend their health span and lifespan based on the latest scientific developments! To learn more about TruDiagnostics or discover your TruAge, visit TruDiagnostics.com or follow Hannah @everythingepigenetics. The Practically Healthy by Dr. Melina podcast is sponsored by Ahara- Precision nutrition for optimal health. Join today at ahara.com and receive $25 off new memberships with code PHPodcast. Offer good for new customers only.
The Fountain of Youth in a Bottle: Dr. Emily Werner, PhD, RD, CSSD
33:36Can a supplement help boost strength, energy and endurance? Tune into episode 37 of the Practically Healthy podcast to hear the remarkable science-backed potential benefits of Mitopure(TM)- a groundbreaking new supplement making headlines for its ability to kickstart a crucial recycling process in cells called mitophagy, preventing age-related cellular decline. Dr. Emily Werner, RD, Exercise Physiology PhD and Team Dietician for the Philadelphia 76ers joins to explain the role of mitochondria (aka the “powerhouse of the cell”) and shares why mitochondrial health is important to everyone. The doctors share that as we get older, mitochondrial renewal declines and dysfunctional mitochondria accumulate in the cells, resulting in a host of issues from decline in energy levels, resiliency and muscle function to more significant health issues such as diabetes and cognitive decline. Dr. Werner introduces Urolithin A, a molecule that stimulates the crucial recycling and cleansing process of mitochondria- ultimately protecting cells from age-associated decline. Dr. Werner reveals that 2 out of 3 people do not have the right gut microbiome to produce Urolithin A from food. Mitopure(TM) is a bioavailable Urolithin A supplement 6x purer and stronger than diet levels alone and the first nutrient clinically-proven to trigger mitophagy. The doctors discuss the Mitopure(TM) studies results which show a significant increase in muscle strength and endurance and anecdotally, a better recovery from working out the next day- wow! Dr. Werner also shares exciting immunological effects in mouse studies. Dr. Werner shares her top tips for keeping the 76ers Team well fueled highlighting “Food first, but not food only” and shares practically healthy supplementation strategies and recommendations to help the listener level up their nutrition and support a healthy immunity. Collagen, creatine, vitamin D and more are mentioned- tune in to hear her expert tips! To learn more about the potential benefits of Mitopure(TM), visit timelinenutrition.com or follow them @timelinenutrition. The Practically Healthy by Dr. Melina podcast is sponsored by Ahara- Precision nutrition for optimal health. Join today at ahara.com and receive $25 off new memberships with code PHPodcast. Offer good for new customers only.