Why We Need to Stop Fearing Carbs — with Harley Pasternak

In this episode of Practically Healthy with Dr. Melina, I sit down with longtime friend, celebrity trainer, nutrition expert, and bestselling author Harley Pasternak to discuss his new book, The Carb Reset Diet. We dive into the science behind carbohydrates, why carbs have been unfairly demonized for decades, and how social media nutrition misinformation has fueled fear around foods like fruit, legumes, whole grains, and even vegetables. Harley explains why many popular “carb-heavy” foods are actually high-fat ultra-processed foods, why fiber is one of the most overlooked nutrients in modern diets, and how low-carb extremes may negatively impact energy, metabolism, satiety, gut health, and even women’s hormones. We also discuss: Why healthy carbs can support sustainable weight loss The importance of fiber and gut health The problem with diet extremism and nutrition misinformation The difference between whole-food carbs and ultra-processed foods Why no food group should automatically be “forbidden” Harley also shares his simple PATH method for building balanced meals, plus practical ways to create a realistic, sustainable approach to nutrition without fear, guilt, or extreme restriction.

In this episode of Practically Healthy, Dr. Melina Jampolis sits down with cognition dietitian Barbie Boules, RDN, to talk about how women can protect their brain health in midlife and beyond. They break down the real science behind menopause, hormones, cardiometabolic health, sleep, exercise, and nutrition for dementia prevention — without the biohacking hype. You’ll learn why midlife is a critical window for brain health, how everyday habits like strength training, fiber intake, and quality sleep make a difference, and what the evidence actually says about supplements, hormone therapy, and GLP-1 medications. Practical, realistic, and evidence-based — this episode is all about doable steps for a healthier brain and body. For more great brain (and body) info, follow Barbie on IG @the_cognition_dietician

In this episode, Dr. Kara Meister, Co- Clinical Chief of Pediatric Otolaryngology at Stanford who also runs a lab exploring some of the tough questions about plastics and children’s health, discusses her research on microplastics in children's tonsils. She found microplastics in almost every sample, including Teflon, polyethylene, and polystyrene. The presence of plastics in the environment, particularly in food packaging and household dust, is concerning and Dr. Meister discusses some of the associations with brain health, heart health, inflammation and autoimmune disease. She emphasizes practical steps to reduce exposure, such as avoiding heating plastics, using natural fibers, and minimizing single-use plastics. She encourages listeners not to panic, and she highlights the importance of maintaining a balanced diet and lifestyle to optimize health, despite the challenges in proving causation between plastics and health outcomes.

              In the latest episode of Practically Healthy, Dr. Melina is joined by preventive cardiologist Dr. Danielle Belardo.  Dr. Belardo, founder of the Precision Preventive Cardiology Group, discusses women's heart disease, emphasizing its significance as the number one cause of death for both men and women. She highlights the historical lack of representation of women in clinical trials, risk factors/modifiers like pregnancy and menopause that are unique to women, and the robust data guiding risk reduction for women. Dr. Belardo stresses the importance of lifestyle interventions, including dietary fiber and reduced saturated fat, and the role of statins in preventing heart disease and dementia, which is more common in women than men. She also advises all women to know their numbers (blood pressure, blood sugar, and cholesterol) and monitor them closely, especially during menopause. For more information and advice from Dr. Belardo, follow her on IG @daniellebelardomd or visit her website www.precisionpreventivecardiology.com

Dr. Michael Danziger, a renowned expert in diabetes reversal and personalized nutrition, discusses advanced cardio metabolic testing and dietary strategies for heart health. He emphasizes the importance of advanced tests like coronary artery calcium scores, LP(a) levels, and HS-CRP for risk assessment. Danziger highlights the significance of genetic factors, such as LP(a) levels, in determining cardiovascular risk. He advocates for a diet rich in fruits, vegetables, and lean proteins, while limiting refined carbs and animal fats. Danziger also discusses the role of exercise and supplements like fiber and plant sterols in managing cholesterol. He stresses the importance of a positive outlook and maintaining a healthy lifestyle.

Dr. Janese Laster, a quadruple board-certified gastroenterologist, obesity medicine and nutrition specialist discusses the impact of processed foods and emulsifiers on gut health. She explains that emulsifiers, such as polysorbate 80 and carrageenan, make foods shelf-stable but can disrupt the gut's mucosal layer, leading to inflammation and symptoms like bloating and constipation. Laster emphasizes the importance of fiber and natural sweeteners over artificial ones. She also highlights the role of GLP-1 in appetite regulation and weight management, noting that a balanced diet rich in fiber, protein, and healthy fats can naturally boost GLP-1 levels. Laster advises against artificial sweeteners and stresses the importance of whole foods for gut health.

Can your gut bacteria help control cravings and metabolism naturally? In this episode, Dr. Melina Jampolis sits down with Dr. Adam Perlman, Chief Medical Officer at Pendulum Therapeutics, to explore the science behind GLP-1, gut health, and probiotics. Learn how key bacterial strains like Akkermansia Muciniphila and Clostridium Butyricum naturally boost GLP-1 hormone levels, reducing cravings and supporting metabolic health—without injections. Dr. Perlman shares insights from a six-week study, where 91% of participants reported reduced cravings, plus how polyphenols (pomegranate, grape seed, and green tea) enhance probiotic function. If you're curious about a natural alternative to weight management and blood sugar control, this episode is packed with expert insights! 🎧 Tune in now to learn how gut health impacts metabolism and appetite! 🔗 More info at: PendulumLife.com 💰 Exclusive Listener Discount: Use code PRACTICALLYHEALTHY for 20% off your first order!

In this episode, Dr. Melina is joined by physician, chef, author and founder of Brain Health Kitchen Annie Fenn MD.  Dr. Fenn discusses the shocking statistics about Alzheimer's dementia prevalence, but then she presents very encouraging statistics on how lifestyle and especially diet can dramatically decrease risk of Alzheimer's disease and dementia, especially if dietary changes are started early.   The doctors discuss touch on the role of genetics and dementia and then jump into the top 10 brain health foods and nutrients, including choline, flavanoids and omega 3 fatty acids as well as cooking methods that can reduce your risk of Alzheimer's disease. If you have a family history of dementia, or are just interested in protecting your brain health, this episode is a must listen!  Follow Dr Fenn at brainhealthkitchen.substack.com or on IG @brainhealthkitchen

There is a lot of talk about protein these days on social media and in this episode of Practicallly Healthy, Dr. Melina is joined by internationally recognized protein researcher Dr. Donald Layman, PhD, professor Emeritus in the Department of Food Science and Human Nutrition at the University of Illinois at Urbana-Champaign.  Dr. Layman discusses the importance of both and quality of protein as well as protein timing throughout the day, including addressing the current trend of recommending 1 gram of protein per pound of bodyweight and 30 grams of protein per meal.  The doctors also discuss how to optimize protein intake during intermittent fasting, the dilemma with protein intake and fasted workouts, and the benefits of protein in people taking GLP-1 medications. Listen to this information packed episode to learn everything you need to know about optimizing your protein intake, body composition, and health.  To learn more about Dr. Layman follow him on X or visit his website www.metabolictransformation.com

There is no one size fits all for weight loss, and not everyone will respond the same to specific diets, lifestyle changes, and medications, including Ozempic. In this episode of Practically Healthy, Dr Melina welcomes world renowned gastroenterologist and obesity expert Andres J. Acosta, M.D., Ph.D. Dr. Acosta is the head of the Precision Medicine for Obesity Laboratory at Mayo Clinic and co-founder of Phenomix Sciences, a precision medicine company that uses your DNA to predict your response to weight loss interventions.  The doctors discuss the four obesity phenotypes that Dr Acosta and colleagues have identified:  Hungry Brain, Hungry Gut, Emotional Hunger, and Slow Burn and how using these phenotypes to create personalized treatment plans including diet, exercise and medication, can double weight loss. To learn more about this exciting new testing, visit myphenometest.com