582: The power of the mind to heal | Nicole Sachs, LCSW

“Good stressors are the most powerful medicine we have,” explains Sharon Horesh Bergquist, M.D. Bergquist, an award-winning physician, innovative healthcare leader, and researcher, joins us today to explain why stress is actually a good thing, how to optimize our exercise routines, plus so much more:  - The difference between good & bad stress (~2:20) - Exercise as a stressor (~3:15) - Zone 2 & HIIT (~4:45) - The 80/20 rule (~6:20) - Vigorous exercise (~11:10) - The power of intervals (~13:40) - Mitochondrial health (~15:00) - The balance between too much & not enough stress (~21:15) - The benefits of plant toxins (~24:28) - Hot/cold therapy (~30:10) - Temp & timing for cold exposure (~34:50) - Heat exposure (~43:10) - Temp & timing for heat exposure (~46:40) - Gender differences in stress exposure (~48:50) - Circadian fasting (~51:00) - Impactful takeaways (~54:45) - How to instill growth mindset in younger generations (~56:05) Referenced in the episode:  - Follow Bergquist on Instagram (@thegoodstressdoctor) - Check out her website (https://drsharonbergquist.com/)  - Pick up her book, The Stress Paradox - Research on vigorous intermittent lifestyle physical activity (https://doi.org/10.1038/s41591-022-02100-x)  - Research on interval-walking training (DOI: 10.23736/S0022-4707.22.14263-5)  - Global Burden of Disease Study (DOI: 10.1016/S0140-6736(18)32279-7)  - Research on stress & biological age (https://link.springer.com/article/10.1007/s10522-022-09985-8)  Go to get.stash.com/mindbodygreen to see how you can receive $25 towards your first stock purchase and to view important disclosures 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

“Through my understanding of mind-body medicine, I was able to completely resolve my chronic pain,” explains Nicole Sachs, LCSW.  Sachs, psychotherapist and nationwide expert in the treatment of chronic pain, joins us today to explain how to tap into your emotions to cure chronic pain, the role of one’s belief systems, plus:  - Sachs’ experience with chronic pain (~2:15) - Her introduction to mind-body medicine (~5:15)  - The power of fear & meaning (~8:25)  - Jason’s experience with back pain (~13:50) - The mind-body connection (~16:00) - The Donnino study (~22:55) - Emotional exercises (~25:40) - Our emotional reservoir (~27:40) - The tool of JournalSpeak (~30:30) - Tracking & wearables (~31:20) - Belief systems & affirmations (~38:00) - How to instill this alignment into children (~42:45) - The role of confidence (~46:30) - Factors influencing chronic pain (~48:50) - Success stories (~50:50) - Closing thoughts (~58:30) Referenced in the episode:  - Follow Sachs on Instagram (@nicolesachslcsw)  - Check out her website (https://www.yourbreakawake.com/)  - Read her book, Mind Your Body - Research on long COVID (PMCID: PMC10196153)  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 a confluence of things that has caused Alzheimer's research to be disappointingly slow,” explains Charles Piller.  Piller, investigative journalist and author, reveals the history of scientific misconduct in the field of Alzheimer's research, as well as promising areas of research, plus:  - Lies in Alzheimer's research (~2:35) - The amyloid hypothesis (~3:25) - The history of doctoring images in science (~5:45) - Systemic issues (~10:30) - The landmark study (13:50) - What is driving these issues (~24:00) - The attack on science (~27:45) - Alzheimer's & what we know today (~37:40) - 3 areas of promising research (~38:55) - Risk & lifestyle factors (~41:20) - Piller’s hope for the field (~43:50) Referenced in the episode:  - Pick up Piller’s book Doctored (https://www.amazon.com/exec/obidos/ASIN/1668031248?tag=simonsayscom)  - Follow him on X @CPiller. - Read more of his work (https://www.science.org/content/author/charles-piller)  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]. Set your kid’s night routine up for success with Hyland's sleep-supporting gummies and sugar-free liquids. These multi-benefit formulas are made with or without melatonin to ease occasional sleeplessness while also supporting calm and immune health—so the whole family snoozes better.*‡ Learn more at hylands.com. *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. ‡ For occasional sleeplessness. Learn more about your ad choices. Visit megaphone.fm/adchoices

“Seed oils are the most problematic substances in the food supply,” explains Cate Shanahan, M.D. Shanahan, M.D., board-certified family physician and influential medical thought leader, joins us to explain everything you need to know about seed oils, including the top eight oils to avoid, impact of oxidative stress, and:  - The hateful eight (~2:25) - Why to avoid these oils (~3:40) - What is crude oil (~6:00) - The chemistry of oils (~7:20) - The health impact of seed oils (~8:55) - The truth about the 80/20 rule (~10:25) - The history of seed oils (~12:45) - The truth about cholesterol (~14:15) - Why seed oils are so divisive (~19:20) - The science & research (~25:10) - Shanahan’s dream study (~32:00) - Sneaky sources of seed oils (~38:10) - The best oils to use (~42:10) - Oxidative stress & insulin resistance (~44:20) Referenced in the episode:  Learn more about Dr. Cate (https://drcate.com/)  Follow her on Instagram (@drcateshanahan)  Pick up her book, Dark Calories Go to get.stash.com/mindbodygreen to see how you can receive $25 towards your first stock purchase and to view important disclosures 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

“All that's required is the willingness to heal,” explains Gabby Bernstein.   Gabby Bernstein, #1 New York Times bestselling author, spiritual teacher and entrepreneur, joins us to discuss her transformative 4-step process to truly connect to your inner self and heal, plus:  - Gabby’s introduction to internal family systems (IFS) (~2:35) - What is ISF? (~6:50) - The role of mindset (~10:25) - Emotional reactions (~12:20) - The role of gratitude (~14:07) - The relevance of ISF (~15:35) - The 4 step process (~18:55) - Anxiety as a protector part (~24:45) - Taping into your self energy (~28:00) - Demo of the 4 step process (~31:35) - The perspective shift (~39:45) - Confidence and willingness (~41:10) - Accessing prayer (~43:20) - The tension between willingness and surrender (~44:30) - Gabby’s non-negotiables (~47:30) - How to instill this in younger generations (~52:40) Referenced in the episode:  - Learn more about Gabby (https://gabbybernstein.com/)   - Follow her on Instagram (@gabbybernstein)  - Read her newest book, Self Help - Learn more about The founder of Internal Family Systems (https://ifs-institute.com/about-us/richard-c-schwartz-phd)   Join Gabby on her Change Your Life Tour in New York, L.A., San Francisco or Boston gabbyberntein.com/events 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

“The brain is the most important organ that we have in our body,” explains Shai Efrati, M.D.  Efrati, M.D., Founder and Director of the world-leading Sagol Center for Hyperbaric Medicine and Research, joins us to dive deep into the science behind hyperbaric medicine, the incredible benefits, plus:  - What is hyperbaric therapy (~2:55) - How does hyperbaric therapy work (~3:28) - Brain benefits & neurogenesis (~9:40) - Who benefits from this therapy (~11:20) - How does this affect cognitive decline (~13:55) - The details of hyperoxic hypoxic paradox (~17:15) - Credibility & costs (~20:00) - His clinic (~23:40) - Long COVID (~24:35) - Seeking treatment for long COVID (~36:30) - Brain injury and head trauma (~39:25) - Treating athletes (~45:45) - The future of hyperbaric therapy (~48:00) Referenced in the episode:  - Learn more about Efrati (https://aviv-clinics.com/about/shai-efrati/)  - Read his book, Beyond Normal (https://www.amazon.com/Beyond-Normal-Enhanced-Medicine-Performance/dp/B0D481HP15)  - Check out Aviv Clinics (https://aviv-clinics.com/)  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

“The linkage between the immune system and the microbiome is the fundamental of everything,” says Charles Akle, M.D.  Akle, Chief Medical Officer at immy, surgeon, and leading researcher in immunotherapy, joins us to dive deep into the gut microbiome, covering everything from the gut-brain axis to chronic inflammation, plus:  - The gut microbiome & overall health (~1:45) - The impact of modern life (~3:38) - Hygiene hypothesis & mycobacteria (~5:23) - The power of fecal transplants (~8:55) - Diet vs environmental factors on the microbiome (~16:40) - Stress & inflammation (~19:45) - The gut-brain axis (~24:55) - Simple lifestyle adjustments for your microbiome (~30:20) - Akle’s company, Immy (~31:50) - Caring for your immune system daily (~37:38) - Akle’s mission (~43:15) - Chronic inflammation (~44:45) - The future of the microbiome (~26:15) Referenced in the episode:  - Check out Dr. Akle’s research (https://www.researchgate.net/profile/Akle-Charles)  - Learn more about immy (https://immy.co/)  - Research on effect of infections on susceptibility to autoimmune and allergic diseases (DOI: 10.1056/NEJMra020100)  - Research on Immunity and Asthma Risk in Amish and Hutterite Farm Children (DOI: 10.1056/NEJMoa1508749)  - Research on food, environment, & gut microbiome (DOI: 10.1016/j.cell.2024.07.039)  - Bugs as Drugs (https://doi.org/10.1016/j.ctarc.2021.100436)  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 were built to do hard things,” explains Jamie Seeman, M.D. Seeman, a board-certified OB/GYN, Integrative Medicine Fellow, and Board-Certified Ketogenic Nutrition Specialist, joins us to discuss the optimal practices for training, nutrition, and recovery, including:  - How to reset after a poor night of sleep (~2:45) - Seeman’s exercise routine (~10:25) - Improving body composition (~14:10) - Animal protein (~16:25) - The benefits of creatine (~23:15) - Sauna & ice bathing (~29:15) - Red light therapy (~34:35) - Improving patient education (~42:00) - Seeman’s experience with the Omaha Supernovas (~42:15) - The importance of weightlifting & sports for young girls (~48:00) - A motivating message (~53:45) Referenced in the episode:  - Follow her on Instagram (@doctorfitandfabulous)  - Check out her website (https://www.doctorfitandfabulous.com/)  - Pick up her book Hard to Kill (https://www.amazon.com/dp/B0B8D5X736)  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

“Women's needs are ever-evolving,” says Abbie Smith-Ryan, Ph.D.  Abbie Smith-Ryan, Ph.D., leading researcher in the field of metabolism, sport nutrition and exercise performance, joins us to discuss best practices for supplementation, proper nutrition, and training, plus: - Women’s unique needs for nutrition & performance (~2:48) - The role of nutrients (~4:45) - The importance of protein (~5:15) - Smith-Ryan’s approach to nutrition (~9:55)  - Supplementation (~11:30) - How to optimize body composition (~13:20) - Should women fast? (~17:30) - Caloric intake for women (~22:55) - Hydration (~27:15) - The benefits of creatine (~30:00) - How to train smarter (~35:30) - Heart rate zones & training (~37:40) - Injury and recovery (~43:00) - Recent research (~47:35) - Closing thoughts (~47:00) Referenced in the episode:  - Follow Smith-Ryan on Instagram (https://www.instagram.com/asmithryan/)  - Learn more about her work (https://asmithryan.com/)  - Research on pre-sleep feeding & recovery (DOI: 10.1080/15502783.2023.2236055)  - Research on body composition, physical activity, and menopause symptoms (DOI: 10.1097/GME.0000000000002334)  - Research on hormonal contraception and the menstrual cycle on recovery (DOI: 10.1519/JSC.0000000000004764)  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

“Number one, you have to lift heavy ,” says Vonda Wright, MD, MS.  Wright, renowned orthopedic surgeon, author, and speaker, joins us to explain what it truly takes to become “toned,” including the importance of protein, lifting heavy weights, and improving VO2 max levels, plus:  - The best way to do a body recomposition (~2:35) - The revolutionary time in women’s health (~6:50) - What to prioritize in your diet (~9:20) - How to build lean muscle mass (~12:30) - Weight lifting protocols (~14:00) - How much to rest when lifting (~20:40) - The importance of muscle for bone health (~22:25) - Cardiovascular health and HITT (~23:45) - High intensity sprint intervals (~25:00) - VO2 max training (~26:10) - What is the fragility line (~31:30) - The ultimate motivator (~35:40) - The power of creatine (~38:20) - The importance of hydration (~40:00) - Mobility & longevity (~43:30) - The effect of alcohol (~51:00) - Hormone replacement therapy (~54:00) - Final words of wisdom (~56:25) Referenced in the episode:  - Follow Dr. Wright online (https://www.instagram.com/drvondawright/?hl=en)  - Learn more about her work (https://www.drvondawright.com/)  - Check out her book (https://www.amazon.com/Fitness-After-40-Strong-Beyond/dp/081444900X)    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