605: The 9 pillars for a happier, healthier mind | Drew Ramsey, M.D.

“Simple movements, taking care of your mental health, and building deeper connections— those are drivers of longevity,” explains Drew Ramsey, M.D. Drew Ramsey, M.D., board-certified psychiatrist, psychotherapist, and author, joins us today to explain how all of us can take simple and actionable steps to improve our mental health, including the importance of dreams, adding in more movement, plus:  - Ramsey’s practice (~1:30)  - The drivers of the mental health epidemic (~3:10) - Exercise & BDNF (~10:!5) - The 9 tenets for better mental health (~17:30) - The importance of connection (~19:00) - Gender differences (~23:25) - Cultural shifts & alcohol consumption (~27:55)  - Cannabis & psychedelics (~30:00) - The importance of sleep & dreams (~35:00) - The power of nutrition (~42:00) - The role of supplements (~46:00) - How to unburden yourself (~48:50) - Purpose & spirituality (~50:05) Referenced in the episode:  - Follow him on Instagram (@drewramseymd)  - Check out his website (https://drewramseymd.com/)  - Pick up his book, Healing the Modern Brain  Thanks for listening to this special episode—brought to you by Solaray, the #1 vitamin and mineral supplement brand in health food stores. Try their Liposomal Multivitamin for Women today at 30% off. Visit Solaray.com and use code MINDBODYGREEN: http://solaray.com/liposomal-womensWe 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

“ Never before has there been a time in history when women have needed more support,” explains Angela Foster.  Foster, award-winning nutritionist, health & performance coach, and speaker, joins us today to discuss how exercise is different for women, why syncing with your physiology matters more than ever, and how to use data, lifestyle, and intuition to become the most vibrant version of yourself, plus:    - Corporate attorney to high-performance coach (~2:50) - Foster’s personal healing journey (~5:10) - The power of lifestyle changes (~8:50) - The importance of mindset (~11:10) - Exercise in the morning (~14:45) - Women-focused exercise regimes (~15:55) - What is bio-syncing (~18:24) - How to start making changes in your life (~20:45) - Trying to do too much (~22:20) - HRV & VO2 max (~27:15) - Health essentials (~30:20) -  Self-discrepancy theory (~33:40) - Cap off your day (~35:15) - Instilling values into children (~36:40) - Cognitive gears (~38:00) - Data to prioritize (~42:05) - HRT (~44:30) - What Foster is excited about (~47:30) Referenced in the episode:  - Follow Foster on Instagram (@angelasfoster)  - Learn more about her (https://angelafosterperformance.com/)   - Check out her podcast, High Performance 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

“ Sleep is really foundational to those core building blocks of a healthy relationship,” explains Wendy Troxel, Ph.D. Wendy Troxel, Ph.D., a licensed clinical psychologist and certified behavioral sleep medicine specialist, joins us to unpack the powerful—and often overlooked—role of sleep in our lives, from its impact on sexual health and menopause to relationships, wearables, and beyond:  - Sleep & healthspan (~1:10) - The role of sleep in relationships (~4:00) - Sleep & sexual health (~8:08) - Subjective vs. objective sleep scores (~12:10) - Oxytocin & physical touch (~14:30) - Sleep recommendations (~16:00) - Menopause & sleep (~18:15) - Optimal sleep etiquette (~21:05) - Scheduling your worry (~23:12) - Improving sleep quality during menopause (~25:50) - The role of wearables (~33:15) - Statistics to prioritize for sleep quality (~38:10) - Improving HRV (~43:00) - The future of sleep science (~47:10) - Teens & sleep schedules (~49:55) Referenced in the episode:  - Follow Troxel on Instagram (@sharingthecovers) - Pick up her book, Sharing the Covers - Watch her TED talk on teenagers & sleep (https://www.youtube.com/watch?v=G0Zj_InJ4BQ)  - Watch her TED talk on couples & sleep (https://www.youtube.com/watch?v=U7ntoFtZK6A)  - Check out her website (https://www.wendytroxel.com/)   Go to cozyearth.com and use code MBG for 40% off best-selling temperature-regulating sheets, apparel, and more. Trust me—you’ll feel the difference the very first night.  Thanks for listening to this special episode—brought to you by Solaray, the #1 vitamin and mineral supplement brand in health food stores. Try their Liposomal Multivitamin for Women today at 30% off. Visit Solaray.com and use code MINDBODYGREEN. 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

“Look at the symptoms you thought were just 'normal for being a woman'—they’re actually related to your pelvic floor health,” explains Sara Reardon, PT, DPT.  Reardon, doctor of physical therapy and board-certified pelvic floor specialist, is on a mission to normalize pelvic floor conversations and revolutionize the care we receive—at every age and stage. In this episode we cover everything from how to strengthen and support your pelvic floor to the truth about kegels and so much more:   - Misconceptions about the pelvic floor (~1:40) - Assessing pelvic floor health (~2:22) - How to improve pelvic floor health (~4:20) - The truth about Kegels (~6:30) - Strengthening vs relaxation (~8:10) - Breath, resistance training, & the pelvic floor (~10:35) - Pelvic floor health by decade (~14:15) - Optimal bathroom habits (~17:00) - What to avoid for your pelvic floor health (~18:45) - Eye-opening statistics (~20:20) - Reardon’s story (~24:15) - Hormone replacement therapy (~26:15) - Data that deserves more attention (~30:30) -  Integrating pelvic floor therapy into healthcare (~32:45) - Strength training & pelvic floor exercises (~34:30) Referenced in the episode:  - Follow Reardon on Instagram (@the.vagina.whisperer)  - Check out her website (https://thevagwhisperer.com/)  - Pick up her book Floored  This episode of the mindbodygreen podcast was created in partnership with MassMutual. MassMutual believes in helping people live well—so they can live more. Learn more at MassMutual.com/Wellness. 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 improve your metabolism simply through your microbiome,” explains Colleen Cutcliffe, Ph.D. Colleen Cutcliffe, Ph.D., biochemist, microbiologist, and the co-founder and CEO of Pendulum Therapeutics, joins us today to dive deep into the science of the gut microbiome, covering everything from the gut-metabolism axis and increasing GLP-1 levels to gut-supporting foods. Plus: - Starting her company, Pendulum (~2:45) - Assessing microbiome health (~6:25) - The gut-metabolism axis (~8:55) - Increasing GLP-1 naturally (~10:00) -  What is Akkermansia (~13:00) - How to increase Akkermansia (~16:55) - Microbiome-supporting foods (~18:53) - How to change your microbiome (~24:45) - Environmental factors & the microbiome (~26:20) - Stress & the microbiome (~28:00) - Reset the gut after antibiotics (~28:45) - The future of microbiome science (~31:05) - Fecal transplants (~34:00) - Exciting new science (~35:55) Referenced in the episode:  - Follow Colleen Cutcliffe on Instagram (@drcolleencutcliffe)  - Check out her company (https://pendulumlife.com/)  - Learn more about their research (https://pendulumlife.com/pages/research-clinical-trials#nav-clinical-trial)  - Research on microbiome diversity & pet ownership (https://pmc.ncbi.nlm.nih.gov/articles/PMC7058978/)  - Research on Akkermansia & response to cancer immunotherapy This episode is made in partnership with Pendulum’s Akkermansia. Made with a live strain of Akkermansia muciniphila, this supplement can improve gut health and digestion, reduce food cravings, and may even help stimulate GLP-1 production.*† Learn more at pendulumlife.com/MBG, and get 20% off all Pendulum product subscriptions for first orders. Discount applied at checkout. 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]. *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. †Based on pre-clinical studies. Not intended for weight loss. Learn more about your ad choices. Visit megaphone.fm/adchoices

“The more fulfilled we are—and the more secure we are in who we are and why we’re pursuing something—the more it boosts our journey toward excellence,” explains Steve Magness.  Steve Magness, best-selling author, performance coach to Olympians, professional athletes, and executives, joins us to discuss how excellence and fulfillment go hand in hand, finding meaning, and the importance of connection. Plus:  - Excellence & fulfillment work together (~1:30) - The Be, Do, Belong framework (~6:10) - Why he wrote the book (~10:15) - How to channel obsession without burnout (~12:30) - The power of spirituality (~18:45) - What we can learn from elite athletes (~24:45) - The two paths to success (~28:30) - Knowing when to “switch off” (~33:00) - Connection & belonging (~35:05) - Raising resilient kids (~39:20) - Connection decreases fear (~47:45) Referenced in the episode:  - Follow Steve Magness on Instagram (@stevemagness) - Check out his website (https://www.stevemagness.com/)  - Pick up his book, Win the Inside Game  Thanks for listening to this special episode—brought to you by Solaray, the #1 vitamin and mineral supplement brand in health food stores. Try their SharpMind formulas today at 30% off. Visit Solaray.com and use code MINDBODYGREEN. Be Sharper. Live Brighter. Discount Code: MINDBODYGREEN Visit https://solaray.com/collections/sharpmind? for 30% off  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

“VO2 max is the single largest predictor of how long and how well you're going to live,” explains Andy Galpin, Ph.D. In this episode, you’ll hear from: Andy Galpin, Ph.D., a professor of kinesiology, Executive Director of the Human Performance Center at Parker University, on why VO2 max is the #1 predictor of lifespan and how to improve your VO2 max fast  Martin Gibala, Ph.D., professor of kinesiology at McMaster University, on whether heart rate zone or perceived exertion matters more Abbie Smith-Ryan, Ph.D., a physiologist and exercise scientist, on the specifics of how to structure your workouts for maximum VO2 max gains. Vonda Wright, M.D., double-board certified orthopedic surgeon, on sprint interval training vs VO2 max training We’ll cover: - VO2 max is the #1 predictor of lifespan (~1:57) - You can change your VO2 max fast (~4:05) - Ways to improve VO2 max (~4:48) - How often should you be training? (~6:55) - How to build Vo2 max without injury (~7:35) - Heart rate zones vs. perceived effort (~9:40) - The most effective way to improve VO2 max (~11:30) - Surprising benefits of 1 minute workouts (~13:42) - Sprint interval training vs. VO2 max training (~15:30) - What is the fragility line? (~17:48) - How to train for longevity (~18:55) Listen to the full episodes here:  - The largest predictor of longevity we don’t talk about | Performance coach & scientist Andy Galpin, Ph.D. - How to do less cardio with better results | Martin Gibala, Ph.D. - A woman's guide to metabolism, protein, & training smarter | Abbie Smith-Ryan, Ph.D. - Why women should lift heavier & eat more | Vonda Wright, MD, MS Thanks for listening to this special episode—brought to you by Solaray, the #1 vitamin and mineral supplement brand in health food stores. Try their SharpMind formulas today at 30% off. Visit Solaray.com and use code MINDBODYGREEN. Be Sharper. Live Brighter. Discount Code: MINDBODYGREEN Visit https://solaray.com/collections/sharpmind? for 30% off Learn more about your ad choices. Visit megaphone.fm/adchoices

“Movement in nature helps your gut health, reduces inflammation, improves your mood, and supports your hormones,” explains Amy Shah, M.D.  Amy Shah, M.D., double board-certified physician, bestselling author, and nationally recognized expert in nutrition and integrative medicine, joins us today to explain how to eat for longevity, get the most out of your walks, and so much more:   - Foods with powerful benefits (~2:00) - Should you be drinking celery juice? (~7:55) - The power of flavanols (~8:30) - Ancient knowledge & modern science (~10:38)  - The health benefits of cocoa (~15:30) - Hunger vs cravings (~17:30) - Caffeine & sleep (~22:10)  - Alcohol consumption (~23:50) - Tips for satiety (~27:45) - The power of walking (~29:20) - How to get more out of your walks (~31:40) - Body weight squats for blood sugar (~33:10) - The importance of leg strength (~34:55) - Improving sleep (~37:00) - Exciting changes for health & nutrition (~41:15) Referenced in the episode:  - Follow Amy Shah on Instagram (@dramyshah)  - Check out her website (https://amymdwellness.com/)  - Research on benefits of cocoa & cardiovascular disease (PMC9170467) This podcast was created in partnership with CocoaVia. Every CocoaVia™️ supplement is made with Cocoapro™️ extract, the most concentrated and proven cocoa flavanol source on the market. In robust research, this extract has been shown to promote a strong heart, circulatory system, and brain function.* With CocoaVia, you can harness the power of cocoa flavanols.  *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Disclaimer: If you are pregnant, breastfeeding, or taking medications, consult with your doctor before starting a supplement routine. It is always optimal to consult with a health care provider when considering what supplements are right for you. 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

“HRT is probably the best thing that you can do to improve long term health and longevity,” explains Amy Killen, M.D. In this episode, we’re covering everything you need to know about hormone replacement therapy, including the incredible benefits of HRT and when you should consider starting HRT.  You’ll hear from: Maddy Dychtwald, author, longevity expert, and co-founder of Age Wave, on the study that changed the way HRT was viewed and why it’s time to rethink that narrative  Marty Makay, M.D., the US Commissioner of Food and Drugs, a Johns Hopkins surgeon, public health expert, on why hormone replacement therapy may be one of the most powerful tools for women  Amy Killen, M.D., a longevity and regenerative medicine physician, on when to consider HRT and how it supports long-term health Jessica Shepherd, M.D., OB/GYN and menopause expert, on the different types of hormone therapy and how to find a provider who supports your goals We’ll cover: - The flawed study that changed HRT perception (~1:05) - The incredible benefits of HRT (~4:15) - What about TRT for men? (~7:20) - Hormone health is longevity (~8:45) - When to consider HRT (~9:48) - The different types of HRT (~11:10) - You are the CEO of your health (~13:48) Listen to the full episodes here:  - Why women live longer, but not better | Longevity expert Maddy Dychtwald - The most common health myths, debunked | Marty Makary, M.D. - Stem cells, HRT, & nitric oxide for women | Amy Killen, M.D. - What women need to know about hormone replacement therapy (HRT) | Jessica Shepherd, M.D. Thanks for listening to this special episode—brought to you by ⁠Solaray⁠, the #1 vitamin and mineral supplement brand in health food stores. Try their SharpMind formulas today at 30% off. Visit Solaray.com and use code MINDBODYGREEN. Be Sharper. Live Brighter. Discount Code: MINDBODYGREEN Visit ⁠https://solaray.com/sharpmind ⁠for 30% off Learn more about your ad choices. Visit megaphone.fm/adchoices

“ We're overcomplicating what it takes to live a healthier life,” explains Jason Karp.  Karp, founder & CEO of HumanCo and co-founder of Hu Kitchen, joins us today to share why the future of health starts with simplifying, how real food can reshape our health and habits, and why slowing down might be one of the most powerful practices. Plus, we cover:  - Jason’s personal health journey (~3:55) - Simplifying health (~12:25) - The fertility crisis (~19:10) - The role of stress (~25:00) - The importance of connection (~27:25) - Trusting intuition & common sense (~30:45) - The problem with food dyes (~34:30) - Seed oils (~41:40) - His company, Human Co. & True Food Kitchen (~47:40) - Changing the current food system for the better (~54:00) Referenced in the episode:  - Follow Jason Karp on Instagram (@humankarp & @humancobrands)  - Check out his company (https://www.humanco.com/)   - Listen to his previous episode (How Jason Karp Reversed Going Blind Through Nutrition) Use code MBGXTrue10 when you dine in and get $10 off any order over $50 at True Food Kitchen through June 30th (https://www.truefoodkitchen.com/)  And don’t forget to check out mindbodygreen’s electrolytes with creatine+, which will officially be featured on True Food Kitchen’s new summer menu, launching May 20th! You’ll find our electrolytes with creatine+ in their Bright Eyes drink and On the Rocks, both available in lemon-lime. For other amazing HumanCo brands - Cosmic Bliss & Against The Grain Gourmet: www.instacart.com/store/brands/humanco-brands/humanco-lp 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