This episode uncovers the powerful, science-backed relationship between the heart and brain, revealing how cardiovascular conditions can directly influence cognitive function. Dr. Reddy explains how issues like atrial fibrillation, high blood pressure, and heart failure can reduce blood flow to the brain, contributing to memory loss and even dementia. Through compelling patient stories, the episode illustrates how treating heart conditions can lead to significant improvements in brain health. It also introduces listeners to the promise of PET imaging—specifically Cardiac and Brain PET scans—as advanced tools for detecting microvascular disease early, before symptoms escalate. With new technologies on the horizon and actionable lifestyle strategies, this episode highlights the importance of seeing heart and brain health as one interconnected system.

This episode reveals how cognitive decline isn’t always an irreversible part of aging. Dr. Reddy discusses 14 modifiable risk factors—ranging from cardiovascular issues like hypertension and atrial fibrillation to lifestyle-related causes such as physical inactivity, poor sleep, and social isolation—that can significantly impact memory and brain function. Through powerful patient stories and research-backed insights, the episode highlights how early detection and targeted interventions can improve or even reverse symptoms that often mimic dementia. It’s an empowering conversation that emphasizes the importance of holistic, proactive care in protecting long-term brain health.

In this episode, Dr. Kota Reddy and host Anna explore groundbreaking research that reveals how the presence of even a single plaque in the arteries can set off a dangerous cycle, accelerating the progression of heart disease—often without symptoms. Through the real-life story of Chris Hewgill, a seemingly healthy 60-year-old surfer who survived a sudden heart attack, the discussion illustrates how traditional risk factors like cholesterol are only part of the picture. Dr. Reddy explains how plaque disrupts blood flow and creates turbulent zones that invite further buildup, and emphasizes the role of advanced imaging, lifestyle changes, and emerging treatments in catching and combating atherosclerosis before it’s too late.

This episode delves into the essential role mitochondria play in powering our cells and maintaining overall health. Dr. Kota Reddy explains how these tiny organelles are involved not only in energy production but also in aging, immune function, and chronic disease. Through the story of Prince Frederik of Nassau, who passed away from a mitochondrial disorder, the episode highlights the devastating effects of mitochondrial dysfunction and a groundbreaking therapy in development. The discussion expands to explore how common conditions like Alzheimer’s, Parkinson’s, diabetes, heart disease, fatigue, and brain fog may also be linked to mitochondrial health. Listeners gain insight into both cutting-edge research and everyday lifestyle strategies—such as exercise, fasting, and nutrient support—that can help protect and strengthen their cellular powerhouses.

This episode dives into the science and practice of breathwork as a powerful, natural tool for improving physical and mental health. Dr. Reddy explains how intentional breathing can shift the body out of stress mode by activating the parasympathetic nervous system, leading to lowered heart rate, reduced blood pressure, and improved mental clarity. Through the story of David, a high-stress entrepreneur who found relief through simple daily breathing exercises, listeners learn how techniques like diaphragmatic breathing and box breathing can be both accessible and effective. The episode also explores more advanced methods like the Wim Hof technique, along with important precautions for those with health conditions. Whether you’re new to breathwork or looking to deepen your practice, this conversation offers science-backed insights and practical guidance to help you harness the healing power of your breath—anytime, anywhere.

This episode sheds light on Mild Cognitive Impairment (MCI), a frequently overlooked condition that bridges the gap between normal aging and dementia. Dr. Reddy and Anna discuss how to recognize the early signs, why early intervention is crucial, and the latest advancements in detection—from AI-powered gait analysis and self-administered digital tools to cutting-edge blood biomarkers and PET scans. Through the story of Elena, a retired teacher who took proactive steps after noticing subtle memory changes, listeners learn how early action can help stabilize cognitive function. The episode also offers science-backed strategies for protecting brain health, including exercise, nutrition, sleep, social engagement, and chronic disease management. In addition, they explore the surprising relationship between social media use and cognitive decline, how wearable tech is revolutionizing real-world brain monitoring, and why workplaces are beginning to take cognitive health seriously as part of employee well-being. This eye-opening conversation empowers listeners to take charge of their brain health—before symptoms progress.

This episode explores how understanding the four phases of the menstrual cycle—menstrual, follicular, ovulatory, and luteal—can help women optimize their energy, mood, and productivity by syncing lifestyle choices with natural hormonal fluctuations. Dr. Reddy shares insights into how estrogen, progesterone, and other key hormones influence physical performance, cognitive focus, and emotional resilience throughout the month. With detailed guidance on how to adapt workouts, nutrition, work tasks, and social interactions to each phase, the conversation empowers women to move beyond simply managing symptoms like PMS and instead embrace a proactive, personalized approach to wellness. Through the story of Emily, a driven professional who transformed her energy and productivity by tuning into her cycle, the episode highlights how even small adjustments can lead to meaningful improvements in motivation, clarity, and overall well-being. It also addresses how hormonal birth control affects cycle syncing and encourages listeners to start with simple tracking practices to build body awareness.

This episode dives into the hidden impact of digital overload on our brains, explaining how constant exposure to notifications, social media, and screen time hijacks our dopamine-driven reward system and disrupts focus, creativity, and sleep. Dr. Reddy shares the story of Michael, a graphic designer who struggled with anxiety and burnout due to compulsive tech use, and how intentional changes helped him regain balance. The discussion highlights the science behind dopamine, neuroplasticity, and habit formation, while offering practical steps like digital audits, tech-free zones, mindful usage, and periodic detoxes to restore mental clarity and reclaim control in a hyperconnected world.

This episode unpacks the powerful connection between gut health, mental well-being, and skin appearance, revealing how an imbalanced gut microbiome can contribute to issues like anxiety, brain fog, and persistent skin conditions. Dr. Reddy shares the story of a patient whose symptoms dramatically improved after addressing gut dysbiosis through diet, probiotics, and lifestyle changes. Listeners will gain insight into how the gut communicates with the brain via the vagus nerve and influences neurotransmitter production, as well as how inflammation and “leaky gut” can manifest on the skin. The episode concludes with practical steps to support gut health and optimize the gut-brain-skin axis for lasting transformation.

In this episode, Anna and Dr. Reddy dive into the physiological and psychological benefits of combining cold exposure with heat therapy. They unpack how deliberate cold stress can boost metabolism, increase dopamine, activate brown fat, and build mental resilience, while sauna use supports cardiovascular health, enhances circulation, and significantly elevates growth hormone. The duo also explores the science behind contrast therapy—alternating between hot and cold—and how it can amplify these effects. With practical tips, real-life insights, and safety guidelines, the episode empowers listeners to use cold showers, saunas, and simple routines to improve energy, recovery, and overall well-being.

In this episode of Everyday Health Stories, Anna and Dr. Reddy expand on the brain-focused benefits of sauna therapy explored in the previous episode, diving into the powerful, full-body effects of consistent heat exposure. They explain how sauna use not only lowers the risk of cardiovascular disease but also improves blood flow, enhances immune response by increasing white blood cell production, supports muscle repair through elevated growth hormone levels, and boosts metabolic health by improving insulin sensitivity and reducing inflammation. At the cellular level, heat activates protective heat shock proteins that stabilize damaged proteins, reduce oxidative stress, and promote overall longevity. The conversation is enriched by the story of British adventurer Ben Fogle, who credits his personal sauna practice with helping him recover from physically and mentally grueling expeditions. With insights into both traditional and infrared saunas, including Japan’s therapeutic Waon therapy, this episode presents sauna use as a time-tested, evidence-based, and remarkably accessible tool for total-body healing and resilience—one that can benefit almost anyone, from elite athletes to individuals managing chronic conditions.

In this episode of Everyday Health Stories, Dr. Kota Reddy and Anna uncover the science behind sauna therapy and its potential role in dementia prevention. They explore the remarkable case of Doug Whitney, a man genetically destined for early-onset Alzheimer’s who has remained cognitively sharp well beyond his expected age of decline. Through compelling research from Finland, they discuss how heat shock proteins—activated by regular sauna use—may protect the brain by preventing the spread of harmful tau proteins. Listeners will learn about the 50% reduction in dementia risk linked to sauna use, the cardiovascular and anti-inflammatory benefits of heat therapy, and practical recommendations for incorporating sauna sessions into a healthy routine.

Many people experience unexplained fatigue, restless sleep, muscle cramps, anxiety, or even heart palpitations without realizing they might be missing a key nutrient—magnesium. In this episode, Dr. Reddy dives into the critical role magnesium plays in overall health, how deficiency can lead to a wide range of symptoms, and why it’s often overlooked in routine medical care. Through a compelling real-life story, we explore how low magnesium levels can mimic serious health conditions and what simple steps can help restore balance. From the best dietary sources to choosing the right supplements and avoiding common mistakes, this episode is packed with practical, science-backed insights to help you take charge of your health.

This episode of Everyday Health Stories reveals how exercise can slow aging at the DNA level by protecting telomeres, the structures that safeguard our chromosomes. Dr. Reddy explains why low and moderate-intensity workouts don’t provide the same anti-aging benefits as high-intensity training and outlines the best exercises for preserving telomere length and extending lifespan. Using MET values and MET-minutes, listeners will learn how to measure workout intensity and why activities like HIIT, running, fast cycling, swimming, and rowing are the most effective for longevity. The episode also highlights common workout mistakes—such as overtraining, poor recovery, and exercising in polluted environments—that could actually accelerate cellular aging. With expert insights and practical advice, this episode will change the way you think about fitness and longevity!

Fatty liver disease is a silent but dangerous epidemic, affecting millions without any noticeable symptoms until significant damage has already occurred. In this episode of Everyday Health Stories, Dr. Reddy explains why fatigue and mild memory loss may be the only warning signs, how standard tests like blood work and ultrasounds often miss the disease, and why Fibroscan is the best way to detect liver damage early. He also breaks down the real cause of fatty liver (spoiler: it’s not alcohol for most people!), the best foods for liver healing, and how fasting can help reverse liver damage naturally. Learn how you can take charge of your liver health before it’s too late!

In this episode of Everyday Health Stories, Dr. Kota Reddy sheds light on microvascular disease, a silent but widespread condition that quietly damages the heart, brain, kidneys, and liver without obvious symptoms. The discussion dives deep into coronary microvascular dysfunction (CMD) and its connection to heart failure with preserved ejection fraction (HFpEF), explaining how the heart’s ability to fill with blood is impaired while its pumping function remains intact. Dr. Reddy also reveals the everyday habits that contribute to microvascular disease and provides practical lifestyle strategies to improve circulation, reduce inflammation, and protect vital organs before irreversible damage occurs.

In this episode of Everyday Health Stories, Anna and Dr. Kota Reddy explore the science and practical benefits of MCT oil, a powerful tool for achieving ketosis and boosting overall health. They discuss how MCTs, particularly C8 and C10, are rapidly converted into ketones, providing a clean and efficient energy source for the brain, heart, and muscles. Dr. Reddy explains how MCT oil can mimic the effects of fasting, reduce oxidative stress, and support mitochondrial health without the challenges of prolonged fasting. Using insights from the Tokelawans’ coconut-rich diet, the episode highlights the long-term health benefits of MCTs and offers easy tips for incorporating MCT oil into everyday life to enhance energy, burn fat, and sharpen mental focus.

In this episode of Everyday Health Stories, Dr. Reddy and Anna delve into the double-edged effects of intermittent fasting, examining how it can both support and challenge the body. While fasting offers benefits like cellular cleanup through autophagy and improved gut health, it can also slow healing and accelerate aging when not practiced mindfully. Elevated cortisol levels, oxidative stress, and reduced stem cell activity during prolonged fasting are discussed as contributors to these trade-offs. The episode provides actionable insights, including how to adjust fasting windows, incorporate antioxidant-rich foods, and explore alternatives like fasting-mimicking diets, ensuring listeners can harness the benefits of fasting without compromising their health.

Intermittent fasting is widely celebrated for its health benefits, but could it be affecting your hair? In this episode of Everyday Health Stories, Dr. Kota Reddy and Anna explore groundbreaking research revealing how fasting might contribute to hair loss. They discuss the role of stress hormones, oxidative damage caused by free fatty acids, and why hair follicle stem cells are particularly vulnerable. The episode offers actionable strategies to protect your hair while fasting, such as using MCT oil, adjusting fasting windows, and focusing on nutrient-dense meals. Packed with practical tips and scientific insights, this episode is essential for anyone practicing or considering fasting!

In this episode of Everyday Health Stories, Anna and Dr. Kota Reddy discuss how simple breathing techniques can have profound effects on lowering blood pressure and improving overall health. They delve into methods like Inspiratory Muscle Strength Training (IMST), Pranayama, and Dr. Herbert Benson’s relaxation response, explaining how these practices activate the parasympathetic nervous system, enhance baroreceptor sensitivity, and stimulate nitric oxide production. The hosts provide practical tips for incorporating these techniques into daily life, emphasizing their accessibility and powerful benefits. Alongside reducing blood pressure, these practices also improve stress resilience, emotional well-being, and cognitive function, making them a valuable tool for holistic health management.