536: Underrated tips to optimize metabolism | Casey Means, M.D., Stanford-trained physician

“Extreme food cravings are a sign from your body that you are giving it mixed messages," says Casey Means, M.D. Casey, a Stanford-trained physician and the co-founder of Levels, joins us to discuss everything you need to know about optimizing your metabolism, including: - Casey’s powerful personal story (~00:14) - Metabolic health markers to have on your radar (~08:34) - Optimal levels Casey likes to see in patients (~14:05) - The 6 principles of “good energy” eating (~16:24) - Why protein is so key in balancing energy (~26:07) - Why muscle mass is so protective (~32:47) - Casey’s go-to breakfast (~34:04) - Casey’s grocery list must-haves (~37:52) - The best blood sugar-balancing hacks (~41:16) - The mind-metabolism connection (~46:53) - Why fear mongering with food makes metabolic health worse (~51:45) Referenced in the episode: - Casey's book, Good Energy - mbg Podcast episode #342, with Casey - A survey showing 80% of people are confused about nutrition - A study on glucose crashes predicting hunger later in the day - Research on the cell danger response - Sign up for Casey's newsletter - Use code MBG to save 20% off your Wild Health membership 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

“We have to spend time on our health rather than spend time on diseases," says Nir Barzilai, M.D. Nir, a renowned longevity researcher, joins us to discuss pharmaceutical interventions to delay aging, plus: - What are gerotherapeutics? (~00:19) - What you need to know about antagonistic nutrients (~04:25) - Why healthcare costs don’t have to increase as people live longer (~08:55) - SuperAgers vs. Blue Zones (~12:40) - What are some science-backed longevity genes? (~15:14) - The hallmarks of aging (~19:54) - How metformin extends longevity (~22:46) - Who is the right candidate for longevity drugs? (~25:03) - The best age to take a longevity drug (~31:55) - Lifestyle interventions for healthy aging (~34:17) - Is fasting actually necessary? (~38:18) - What to know about mTOR (~41:19) - How to test your biological age (~43:10) - What to do in your 20s and 30s for healthy aging (~48:16) - The role of mindset in aging (~53:45) - How repurposing drugs has saved lives (~57:45) - Why women have the aging advantage (~01:03:42) Take 25% off vitamin D3 potency+ with code D3POD. Cannot combine with gift cards or other discount codes. Apply code at checkout. Referenced in the episode: - Nir's book, Age Later - Nir's SuperAger study - The SuperAgers family study - Learn about the antagonistic pleiotropy hypothesis of aging - Nir's study on metformin & aging - TAME trial - A study on metformin & COVID outcomes - A study on metformin & muscle hypertrophy - Nir's study on organ aging - A study on metformin & IGF1 - A study on centenarians & IGF1 - Episodes #363, #217 & #170, with David Sinclair, Ph.D. - Episode #207, with David Fajgenbaum, M.D., MBA, M.Sc., FCPP 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 is never an age or a skill level where your body will not respond to the positive energy you put into it to become healthier," says Vonda Wright, M.D., M.S. Vonda, a double-board-certified orthopedic surgeon, joins us to discuss the best tips to build muscle, enhance bone density, and support mobility long-term, plus: - How the bones & muscles talk to each other (~00:09) - How to assess your bone & muscle health (~02:27) - How to measure joint health (~09:47) - How to assess VO2 max (~11:56) - Common lifestyle activities that harm bone & joint health (~13:43) - The impact of surfaces on bone health over time (~18:23) - How women should strength train as they age (~20:27) - Why Vonda doesn’t prefer weight machines (~23:40) - How Vonda recommends splitting up workouts (~25:43) - Should women do cardio as they age? (~29:19) - The power of exercise “snacks” (~32:36) - Why estrogen is the “elixir of longevity” (~35:02) - Vonda’s nutrition philosophy (~38:21) - The role of mindset in extending healthspan (~41:09) - How Vonda recommends surgery vs. lifestyle methods (~45:31) - The future of orthopedics & recovery (~47:59) - Why you shouldn’t underestimate the power to heal yourself (~50:51) Referenced in the episode: - Vonda's lab in Orlando, FL - Vonda's free Strong & Courageous guide with sample workouts - mbg Podcast episode #514, with Stacy Sims, Ph.D. - Check out Vonda's books Visit shop.mindbodygreen.com/whey20 to get 20% off whey protein isolate+. Cannot combine with gift cards or other discount codes. 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

"You can change your gut microbiome within about a week just by altering your diet," says Tim Spector, M.D. Tim, an epidemiologist, gut microbiome expert, and award-winning scientist and author, joins us to discuss his top science-backed nutrition tips, what to avoid for optimal gut health, plus: - What we know about the microbiome today (~00:01) - How to eat for an optimal gut microbiome (~01:11) - Why there’s no such thing as superfoods (~05:58) - Tim’s POV on yogurt (~08:07) - How a carnivore diet impacts your microbiome (~10:39) - Why low-fat foods are worse for your gut (~15:06) - How to assess the health of your microbiome (~17:43) - How often should you poop? (~19:43) - The link between gut microbiome & healthy weight (~21:27) - The future of an Ozempic-like probiotic (~24:51) - The most surprising study Tim has worked on (~26:29) - What Tim eats in a day for gut health (~29:58) - How meal timing impacts your gut microbiome (~32:32) - How microbiomes beyond the gut influence health (~36:35) - Where gut health science will be years from now (~39:56) - 3 gut health tips everyone should keep in mind (~43:11) Take 20% off clean coffee+ by visiting shop.mindbodygreen.com/coffee20. Cannot combine with gift cards or other discount codes. Referenced in the episode: - Tim's book, Food For Life: The New Science Of Eating Well - Check out ZOE - Blue dye study and recipe - A study on obesity & gut health - A study on twins' sugar & fat responses - A study on snack timing - Learn more about ZOE's big IF study - A study on the gut microbiome & melanoma 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

“Every single time I eat salmon, I just feel like a million bucks," says GiGi Ashworth. GiGi, an allergen-friendly food personality and cook affectionally known as "The Salmon Queen," joins us to discuss everything you need to know about the omega 3-rich fish, including: - What made GiGi fall in love with salmon? (~00:03) - How GiGi dealt with restrictive eating habits (~05:14) - What she thinks of the carnivore diet (~08:59) - Other seafood GiGi loves (~13:14) - How to know if you should get an allergy test (~14:51) - Why “farm-raised” is not a dirty word (~25:26) - How to avoid parasites in fish (~31:14) - What GiGi thinks about mercury exposure (~33:25) - GiGi’s second favorite type of seafood (~35:10) - How GiGi orders at restaurants (~37:14) - Her favorite salmon recipe (~39:16) - GiGi’s main goal for salmon lovers (~43:07) - Get to know GiGi’s husband, a PhD, actor & producer (~47:05) Trigger warning: This podcast contains mentions of disordered eating. Referenced in the episode: - GiGi's book, Seduced By Salmon - Follow GiGi on Instagram - GiGi's allergy test photo - Vivoo - Kvarøy Arctic, Blue Circle Foods, MOWI Salmon, and Bakkafrost Visit shop.mindbodygreen.com/whey20 to get 20% off whey protein isolate+. Cannot combine with gift cards or other discount codes. 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 my practice, a significant number of people with autoimmune disease have a history of toxic stress and trauma," says Sara Gottfried, M.D. Sara, a Harvard- and MIT-trained integrative medicine doctor and four-time New York Times bestselling author, joins us to discuss the emotional triggers for autoimmune disease, plus: - How traditional medicine falls short with autoimmune disease (~00:02) - Subtle signs of an autoimmune issue (~02:25) - How trauma impacts your health (~04:27) - How to know if your health condition has emotional ties (~12:03) - How to identify your body’s trigger points (~16:21) - How stress impacts your inflammatory response (~19:07) - How to correctly follow an elimination diet (~23:39) - What Sara learned from psychedelic-assisted therapy (~27:12) - Why you should know your sensitivity threshold (~30:37) - MDMA versus ketamine-assisted therapy (~35:59) - The future of psychedelics in medicine (~45:29) - Why we shouldn’t put holistic medicine on a pedestal (~49:03) - How to have nuance with lifestyle & pharmaceutical methods (~52:33) - How to measure your ACE score & why it matters (~56:33) Take 25% off vitamin D3 potency+ with code D3POD. Cannot combine with gift cards or other discount codes. Apply code at checkout. Referenced in the episode: - Sara's book, The Autoimmune Cure - mbg Podcast episodes #486 and #340, with Sara  - Kaiser Permanente ACE study - NHANES survey on antinuclear antibodies - mbg Podcast episode #125, with Jason Karp - A 2021 study on MDMA & PTSD - Sara's ACE questionnaire 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

“I consider food a gift we give ourselves three times a day, so let's make it good," says Kimbal Musk. Kimbal, a professional chef, philanthropist, and entrepreneur, joins us to discuss his top cooking tips and how to infuse your food with love, plus:  - How to respect the animals you eat (~00:29) - Why regenerative farming is the future (~05:23) - Why every child should learn to grow food (~07:34) - The role restaurants play in community & connection (~10:50) - Why you should cook at least one meal a day (~14:01) - How to know if your food was cooked with love (~16:26) - Subtle tricks that make a restaurant irresistible (~17:48) - How eating with others enhances longevity (~22:36) - Kimbal’s surprising bloodwork results (~24:41) - The importance of moderation (~29:11) - Kimbal’s favorite recipe when he’s short on time (~31:03) - What people get wrong when cooking eggs (~34:01) - Kimbal’s tricks for cooking vegetables (~36:33) - How to cook the best steak of your life (~38:59) - Kimbal’s important work with VA hospitals (~43:34) - Kimbal’s overall food philosophy (~46:08) - How he manages scrutiny as Elon’s brother (~48:09) - How Kimbal defines success (~49:40) Visit shop.mindbodygreen.com/whey20 to get 20% off whey protein isolate+. Cannot combine with gift cards or other discount codes. Referenced in the episode: - Kimbal's book, The Kitchen Cookbook - mbg Podcast episode #219, with Kimbal - Check out The Kitchen - Learn more about Big Green and Square Roots 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

“Your brain cells stay with you for life. If you damage them, you don't have a second choice," says Lisa Mosconi, Ph.D. Lisa, a neuroscientist, certified integrative nutritionist, and holistic healthcare practitioner, joins us to discuss how women at every stage of life can protect their brains, plus: - How menopause affects women’s brains (~00:25) - How to strengthen your brain in your 30s and 40s (~02:15) - Which tests to ask for at the doctor (~05:33) - How to find a menopause specialist (~08:56) - The markers of Alzheimer’s everyone should be aware of (~14:48) - What we’re getting wrong about the Alzheimer’s gene (~18:07) - Red flags in a doctor you shouldn’t ignore (~21:04) - How to know if you’ll benefit from hormone replacement therapy (~24:10) - The best type of exercise for menopause symptoms (~26:15) - The healthiest way to drink coffee as you age (~28:30) - At what age is it OK to start drinking coffee? (~32:15) - How to set your brain up for success before menopause (~35:42) - Lisa’s POV on intermittent fasting (~41:07) - Cutting-edge research on menopause & the brain (~43:12) - The research study Lisa is most proud of (~47:48) - Advice for women struggling with sleep (~52:32) - The role of mindset in menopause symptoms (~56:37) Referenced in the episode: - Lisa's book, The Menopause Brain - Episode #195, with Lisa - Learn more about Weill Cornell Medicine's Midlife Clinic - The Women’s Alzheimer’s Movement Prevention Center in Las Vegas - Episode #404, with Maria Shriver - Lisa's 2021 study on menopause & the brain - Sign up for Lisa's observational study - Lisa's sleep doctor recs: Daniel A. Barone, MD, Ana C. Krieger, MD, and Andrew W. Varga, MD - Research on women's happiness post-menopause 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

“You don't have to stop. Sometimes you just need to pause, recalibrate, and reassess what the options are," says Sue Varma, M.D. Sue, a board-certified psychiatrist, joins us to discuss how to cultivate incredible resilience and growth, plus: - What is practical optimism? (~00:04) - How to approach circumstances you have no control over (~03:41) - The role of hope & faith (~06:42) - Why toxic positivity sets us up for failure (~08:35) - Sue’s take on manifestation (~10:06) - The power of being alone, not lonely (~14:06) - The 8 pillars of practical optimism (~16:23) - Why we should all be social snacking (~22:06) - What happens when we don’t feel seen (~26:07) - How to identify your purpose (~30:03) - How to measure your level of optimism (~31:45) - How much of the population is actually optimistic? (~36:38) - Sue’s 4 M’s of mental health (~39:37) - What to do when you start to negatively spiral (~42:55) - How to start a worry diary (~45:11) - Why women report higher stress levels (~46:17) - The optimistic future of women’s sports (~48:57) - How optimism leads to exceptional longevity (~52:51) Visit shop.mindbodygreen.com/whey20 to get 20% off whey protein isolate+. Cannot combine with gift cards or other discount codes. Referenced in the episode: - Sue's book, Practical Optimism: The Art, Science, and Practice of Exceptional Well-Being - mbg Podcast episode #, with Michael Easter - A study on mild electric shock vs. being alone - Research on conversations with strangers & happiness - A study showing 25% of optimism is genetic - A NYT article about Sue's salsa dancing - Harvard adult development study on relationships & health 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 you have bad breath, mouthwash actually makes it worse," says Mark Burhenne, DDS. Mark, a functional dentist, joins us to discuss *everything* you need to know about oral health, including: - The link between breath & oral health (~00:13) - Mark’s recommended oral care routine (~04:01) - What to look for & avoid in a toothpaste (~05:52) - Mark’s POV on mouthwash (~09:47) - How poor oral health can lead to chronic disease (~13:33) - Why everyone should practice tongue scraping (~17:55) - A grocery list for optimal oral health (~22:05) - The benefits of mouth taping (~28:18) - How to get the most out of your dentist visit (~30:16) - What Mark thinks about fluoride (~35:37) - Mark’s POV on X-rays & teeth whitening (~38:16) - How to find the right dentist for your goals (~46:29) - How to optimize your Invisalign or braces experience (~48:15) - The best time to remove your wisdom teeth (~52:57) - Root canals & implants (~57:35) - Dentist red flags (~01:03:43) - What to know before getting veneers or crowns (~01:06:57) - The future of functional dentistry (~01:08:40) Take 25% off vitamin D3 potency+ with code D3POD. Cannot combine with gift cards or other discount codes. Apply code at checkout. Referenced in the episode: - Follow Mark on Instagram. - Check out Ask The Dentist. - Learn more about FYGG. - A UCSF study on oral health & Alzheimer's. - Research on satiety & flavor. - A study on frequent use of mouthwash & prediabetes - mbg Podcast episode #245, with James Nestor. - mbg Podcast episode #317, with Patrick McKeown. - Check out Mark's dentist directory. - Bristle Oral Health Test. - A study on maternal fluoride use & offspring IQ. - Read more about fluoride science on trial. 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