As we see rates of Alzheimer’s dementia continue to increase, it has never been more important to understand how to reduce our chances of getting this disease. In this episode, I am joined by renowned neurologists and researchers Drs. Dean and Ayesha Sherzai, also known as The Brain Docs. We delve into the evidence-based lifestyle shifts that have been proven to dramatically lower the risk of dementia. Drawing on their extensive clinical and public health experience, the Sherzais clarify what can and cannot be reversed when it comes to Alzheimer’s. And although fully reversing it isn’t possible, up to 90% of cases may be prevented or delayed through intensive, early lifestyle changes. Utilizing their N.E.U.R.O. framework —Nutrition, Exercise, Unwind, Restorative sleep, and Optimizing mental activity —the Sherzais help us understand how we can do our brains a favor. As Dean explains, “As you get older, broaden. Take more classes... take musical instruments, learn how to dance, take other languages, travel, volunteer, many activities that involve many domains of the brain, and in doing so, you've created a network that will protect you for as long as your body will allow it. That's the protection.” This conversation also dives into misconceptions about genetic risk, dietary patterns, and the importance of having purpose in our lives. While there is no magic cure for Alzheimer’s, the choices we make on a daily basis can prove to be astounding. Listen to the full episode to learn how to shift from fear to empowerment in protecting your brain health for yourself and your loved ones. Here are the details of our conversation: [00:03:11] What prevention really means [00:05:58] The scale and societal impact of Alzheimer’s disease [00:10:09] Main risk factors to know [00:11:19] The NEURO approach to brain health [00:12:20] How food helps your brain [00:15:53] Why exercise is so powerful [00:21:23] Managing stress better [00:26:34] Better sleep habits [00:32:43] Keeping your brain active [00:37:56] New treatments [00:41:41] Be careful with health claims [00:44:12] Important numbers to track

As we near the end of 2024, you may find yourself reflecting on the year to come. The turn of the calendar offers an opportunity to refresh your goals and resolutions, though it can be difficult to sustain that motivation over the course of the year. To discuss ways to adhere to new behaviors, I am joined by behavior researcher Michelle Segar, PhD, MPH, MS. Michelle’s study at the University of Michigan revealed the core challenges of maintaining behavior change. While many of her study participants recognized which habits were necessary and beneficial to their health, their driving reasons for exercise or diet had to shift to accommodate other stressors in their life. Michelle describes this fragile balance as a “motivation bubble.” “As soon as it bumps up against something, it bursts. So once we're past the trial, three months, six months… this motivation bubble bursts. We bump up against real life and its unpredictability.” Instead, Michelle recommends focusing on your “why” in the short-term. For instance, noticing that physical activity helps us feel better immediately after workouts, more sleep helps us feel more energetic the following day, and whole foods help our digestion after meals. Michelle encourages drawing attention to these effects, or “rewards,” to aid in sustainable change. “When people start to recognize, again through the experiential learning process, ‘I feel so much better…’ Then the behavior exercise becomes a vehicle for feeling who you are at your core.” Listen to the full episode to build your strategy for sustainable behavior change.

Emeran Mayer, MD is a Gastroenterologist, Neuroscientist and Distinguished Research Professor in the Department of Medicine at the David Geffen School of Medicine at UCLA. He is the Executive Director of the G. Oppenheimer Center for Neurobiology of Stress & Resilience at UCLA and has authored two books, The Mind-Gut Connection and The Gut-Immune Connection. Emeran has been at the forefront of microbiome research for nearly four decades, with work focusing on communications between the gut, the brain, and the immune system. While these connections seem commonplace today, informing treatments ranging from autoimmune therapies to fecal transplants, they were not always so widely accepted. “Our abstracts had a hard time getting traction and attention. And many of the key opinion leaders in this field of irritable bowel syndrome or functional gastrointestinal disorders always emphasized this is a disease of the gut and had nothing to do with the brain.” Thanks to new technologies like brain imaging, Emeran was able to receive the grants needed to fund his projects. Since, his work has contributed to understandings of chronic diseases, obesity, and cognitive decline. In this episode, Emeran discusses his journey in pioneering the study of the microbiome, delves into the history of the gut, suggests ways we can harness brain-gut communication to manage our overall health, and offers insight into the future of the evolving field. Here are the details of our conversation: [00:02:04] Emeran’s early career [00:06:18] Gaining support for brain-gut research [00:10:47] History of the brain-gut connection [00:15:33] Homeostasis in health and disease [00:18:15] The “Common Denominator” of immune activation [00:23:57] Disease prevention through diet and microbe exposure [00:29:01] Commercial microbiome testing [00:34:23] Gut feelings and intuition

“VO2 max” has become a buzzword in fitness and biohacking, but what does it measure in our bodies? How useful is it as a metric, and how can we optimize its principles? To learn more, I am joined by researcher and science writer Brady Holmer. Brady specializes in health, nutrition, and exercise, giving him a unique perspective on fitness and wellbeing. He explains that VO2 max provides a general measure of one’s cardiovascular system; it factors in the heart’s stroke volume, or the amount of blood pumped out in a single beat, as well as the lungs’ ability to take in oxygen and the skeletal muscles’ ability to absorb that oxygen. “VO2 max is measured in milliliters of oxygen per kilogram body weight per minute… Improving it by three milliliters per kilogram per minute was associated with an 11% reduction in all-cause mortality.” Additionally, VO2 max has been found to be a stronger predictor of mortality than current cardiometabolic risk factors, such as smoking. Considering the growing importance of this metric, Brady encourages listeners to focus on improving their cardiorespiratory fitness using their VO2 max as a guide. He recommends using online resources to determine where your VO2 max should lie, enabling wearable devices to track your metrics, and engaging in high-intensity workouts to best utilize the new technology. “If you want to elevate your ceiling, your performance ceiling, you have to train near that ceiling.” Listen to the full episode to learn more about this new “vital sign.”

Robynne Chutkan, MD, FASGE, has spent three decades as an integrative gastroenterologist. She is a faculty member at Georgetown Hospital, founder of the Digestive Center for Wellness in Washington, D.C., and the author of four books surrounding the topic of the microbiome and gut health. In this episode, we discuss constructing a healthier microbiome, the concept of the “Goldilocks” immune balance, and the crucial link between the gut and the immune system. “I think it’s so eye opening for people to realize that when something is in their GI tract, it's not in their body, it's in this hollow tube… And then, of course, we have this highly selective gut membrane that is razor thin, one cell thick, and that is what is protecting us from the outside world.” Robynne describes the role of microbes in this “immune surveillance,” as well as the consequences that can arise if our immune system is unable to properly recognize and respond to pathogens. Fortunately, the microbial richness that helps train our immune response is within our control – by eating a diverse range of plant foods, we can work to build immune defenses through our diet. “We have a brilliant study from the folks at the American Gut Project in 2018 where they looked at over 10,000 people globally, and they looked at [the] dietary markers for a healthy microbiome. And they found that it was a magic number of 30 or more different plant foods per week. So people who ate 30 or more different plant foods per week had a much healthier microbiome than those who ate ten or fewer.” Here are the details of our conversation: [00:01:50] Robynne’s journey in gastroenterology and the microbiome [00:18:52] Interactions between the gut and the immune system [00:23:34] Autoimmune diseases and the “Goldilocks” immune balance [00:29:24] The innate and adaptive immune systems [00:31:19] Top 5 habits to build immune defenses [00:42:47] Improving resilience through lifestyle

“Can we stop counting our calories consistently? Can we stop trying to figure out the grams? Can we stop trying to figure out the macros all the time and instead just look at our plate?” This episode of The Whole Health Cure reframes wellness beyond a number on a scale. I am joined by Sam Cutler, a Harvard-trained nutrition health coach and the founder of MINDFULL. Sam shares her own journey with chronic inflammation, mental health, and adult acne that propelled her to explore nutrition and wellness. “We just have too many women feeling like this worldwide. This is not an American issue or a North American issue. This is a worldwide issue.” Sam recommends approaching your own health from a research perspective. While metrics may show a patient is fundamentally healthy, or “normal,” there can be room for qualitative improvements. Sam explains that minor symptoms, like difficulty sleeping, fatigue, or pain after eating, indicate possible needs for lifestyle changes. The next time those symptoms arise, pay close attention to the factors that could have caused them. “Can you identify some of those factors so you can start bringing a little bit more research into how you've reacted to those substances, food, habits, or lifestyle factors so that you have more data literally on yourself, like your own research.” Listen to the full episode to learn more about building health-supporting habits, lowering inflammation through diet, and the importance of the brain-gut connection. Here are the details of our conversation: [00:01:41] Sam’s journey with diet, health, and wellness [00:05:01] Testing “normal” versus feeling normal [00:12:49] Choosing wellness and minimizing stress [00:19:58] Retooling diets to meet your goals [00:25:28] Building habits and trust in yourself

DNA is not destiny – in fact, it only accounts for about 20% of our health outcome. The other 80% is due to epigenetics. In this episode of The Whole Health Cure, I am joined by Matt Dawson, MD, the CEO of TruDiagnostic. He provides an overview of epigenetics, how they affect our biological clocks, and how we can use lifestyle practices to improve our overall health despite what our inherited genes may tell us. “What do you do to turn those genes on or off? What you eat, how you sleep, your stress levels, what you’re exposed to, is constantly modifying the gene expression. And that is epigenetics.” Matt uses the example of the APOE-e4 gene, which has been linked to an increased risk of dementia and cardiovascular disease. An individual with this gene is at a higher risk for these conditions, but what they eat affects how the APOE-e4 gene is methylated, or expressed. Fewer refined carbohydrates, less sugar, and less saturated fat will reduce the gene expression and therefore lower the risk of developing dementia or cardiovascular disease. Matt encourages listeners to feel empowered, rather than frightened, by the new findings in epigenetics. The technology can serve as a tool for treatment and prevention, and it demonstrates how much of our health is within our control. Listen to the full episode to learn more about testing processes, how we can measure the rate of aging, and why epigenetic testing has the power to democratize healthcare and treatment. Here are the details of our conversation: [00:01:49] Today’s epigenetics landscape [00:03:27] What are epigenetics? [00:05:35] Our diet and gene expression [00:06:54] Our capacity to change our health outcomes [00:08:44] How epigenetic testing works and what it can tell us [00:13:07] Biological clocks [00:16:53] Measuring the pace of aging [00:20:52] How to take action with your testing results [00:25:51] AI, technology, and healthcare [00:27:29] The importance of epigenetics [00:30:06] The future of epigenetics

The digital technology era has enabled faster communication and greater access to resources in daily life, including the healthcare system. Today, patients can not only research medical information pertaining to their conditions, but they can share their personal experiences and connect with others throughout the process. In this episode, I am joined by Susannah Fox to discuss the “patient-led revolution” that has arisen from digital technology. Susannah, a health and technology strategist and researcher, outlines the ways in which peer-to-peer healthcare can support patients outside their doctors’ offices. “It used to be that clinicians had all of the information and all of the power, all of the access to data. And the internet has broken that open and shown us that patients themselves also have information that science can learn from.” From physician recommendations, treatment options, lifestyle changes, and even emotional support, Susannah explains how the internet and social media facilitate communities among patients. For common diseases, like heart disease, a patient may be able to find statistics on the condition itself and recovery plans following treatment. For rare diseases, where research may be difficult to find, a patient and their family can connect with others worldwide who have the same diagnosis. “'I've been down this part of the healthcare maze before, and I'm going to share my map with you. I know about a clinical trial. I know about a really great new assistive device. I know about a doctor who might be able to listen in a way that they can finally hear what's going on with you.’ That's the kind of wisdom and guidance that peer-to-peer health care can unlock.” How are these communities built, and how can you participate in them? How can the healthcare industry guide patients toward online support while also protecting them from misinformation and disinformation? Listen to the full episode to learn how we can best utilize this growing revolution. Here are the details of our conversation: [00:02:01] The themes of the patient-led revolution [00:03:31] Peer-to-peer healthcare [00:05:01] Misinformation vs. disinformation online [00:08:21] Merging institutional healthcare and peer-to-peer healthcare [00:11:08] Seekers, networkers, solvers, and champions [00:14:48] What role will you take on in the revolution? [00:17:38] Using digital technology for common diseases [00:19:23] Navigating an overabundance of information [00:20:56] Using digital technology for rare diseases [00:22:58] Spreading the flames of peer-to-peer healthcare [00:26:13] Known uses of peer-to-peer healthcare [00:31:05] Connecting through community

“If our time mostly comes down to opportunities for moments, and we view moments as the measures of one's life, then a purposeful investment in personal longevity helps create the time and space for more moments.” Scott Fulton is a leader and lecturer in the aging space. In this episode, we discuss why one’s lifespan, or quantity of living years, differs from one’s healthspan, or quality of life. As Scott describes, we have immense agency over maintaining our independence and ability as we age. “We now think that for longevity, genetics factors in at about 15%. The rest of it is lifestyle.” To begin taking actionable steps to improve longevity, Scott recommends examining your “end game.” That is, why are you seeking to live longer? What moments are you wanting to experience? How do you envision the final days, weeks, months, and years of your life? The answers to those questions may help clarify your short-term health goals. “That's the beautiful thing of aging. So long as you continue to learn, you can continue to raise your game.” Listen to the full episode to learn how you can address aging and longevity with your healthcare provider, why to strive for balance rather than perfection, and why pickleball is the ultimate sport for healthspan. Here are the details of our conversation: [00:01:04] Scott’s background and perspective on aging [00:06:59] Longevity vs. lifespan vs. healthspan [00:10:48] Valuing moments over time [00:12:43] Increasing our “moments” through five foundations of health [00:16:57] Lifestyle medicine and our genetics [00:20:42] Maintaining the five foundations [00:26:22] Balance over perfection [00:27:41] Approaching aging conversations in healthcare [00:30:57] What is your endgame?

A full-time employee may work over 2,000 hours a year. Considering the known impact of environment and peers on individual behavior, creating a health-promoting workspace and supportive company culture may be the keys to improving productivity while preventing burnout. For more on transforming workplace cultures, I am joined by Dr. Richard Safeer. In our conversation, Rich provides suggestions to encourage physical health at work. These include small actions, like placing a bowl of fruit instead of doughnuts on a meeting table, and structural changes, like offering low sodium cafeteria options. He advocates for leadership at all levels to find creative ways to support their teams’ wellbeing. “An organization has a culture across the entire workforce, but then each team has a subculture… they can be part of the solution where they can have a better experience at work, and we [as leadership] have to help empower them to do that.” Similarly, fostering positive interpersonal relationships among a company’s workforce can improve mental health and overall wellbeing. Rich explains the phenomenon of “social contagion,” in which one interaction between individuals can influence how those individuals go on to interact with others – for better or worse. “Those could be our friends, our coworkers, namely our manager… What happens is that a bad mood can spread to others and inadvertently cause other people to have a bad day.” With this framework, Rich discusses how workplaces can implement wellness plans most effectively, how we can measure a plan’s success, and how employees can seek support for their health. Here are the details of our conversation: [00:01:45] Connecting healthcare and patients’ workplace [00:02:45] The rise of “workplace wellness” [00:05:22] Wellness vs. wellbeing [00:08:28] Defining “culture” [00:10:30] How the workplace shapes our behavior [00:12:14] Behavior economics [00:13:18] Social contagion and the Three Degrees of Influence [00:15:08] Implementing wellness plans [00:17:14] Working towards wellbeing at all levels of a company [00:18:58] Rich’s initiatives at Johns Hopkins [00:21:36] Magnifying wellness at the institutional level [00:23:43] Measuring success in culture and programs [00:25:45] Optimizing individual potential and the CDC Worksite Health Scorecard [00:27:58] Asking your workplace to support you

Diets have traditionally been concerned with restricting food but breakthrough research has revealed that certain foods can actually aid in weight loss—in fact, if study participants ate more of these foods, they lost more weight. To learn more about these foods and why they result in weight loss, I am joined by professor, pioneering researcher, and author Dr. Neal Barnard. Dr. Barnard describes three main properties that make certain foods powerful for weight loss. Some tame the appetite. Others, especially those high in fiber, help absorb food in the digestive tract to act as “calorie trappers.” Lastly, some foods activate cellular pathways to boost metabolism naturally. When taken in combination, these power foods have the capacity to decrease the amount of fat in muscle cells, lower blood sugar, increase insulin sensitivity, and improve the gut microbiome. “If a person follows healthful foods… and is able to use the appetite taming effect that they bring naturally, then all the other effects, the anti-diabetes effect, the cholesterol-lowering effect, the anti-cancer effect, the anti-dementia effect, all come in as well. So yes, eating less is good, but there are better ways, in my view, to do it.” So, how can we incorporate power foods into our daily routine? Which foods may not be as healthy as we think for weight loss?And which ones maximally activate our GLP-1 (glucagon-like peptide-1) system, the same system stimulated by popular weight loss drugs? Listen to the full episode to learn why the foods we eat are just as important as how much we eat. Here are the details of our conversation: [00;02;01;10] Early research on foods for weight loss [00;04;23;15] Properties of power foods [00;05;16;22] Calorie trapping [00;07;56;19] How much fiber do we need? [00;08;57;21] How to incorporate fiber into your diet [00;09;51;25] The Power Foods Diet cookbook [00;11;20;25] Foods to boost metabolism [00;15;01;17] Pathways for metabolism-boosting foods [00;17;53;19] Animal fat vs. plant fat [00;20;28;27] Improving insulin resistance [00;21;21;22] “Health foods” that impede weight loss [00;24;17;02] Testing the Mediterranean diet [00;26;34;02] GLP-1 medications [00;29;41;04] Medication in combination with lifestyle

Cannabis laws in the United States have a tumultuous and convoluted history. Although the drug has been used in the United States since the late 1800s, it was first legalized for medical use by California in 1996. In 2012, Colorado and Washington legalized recreational cannabis. Today, medical-use cannabis is allowed in 47 states and non-medical-use cannabis is allowed in 24 states. While most states have approved medical cannabis, the drug’s use is far from destigmatized. To learn more about cannabis’ path to legalization, place in healthcare, and possible risks, I am joined by physician and cannabis specialist Dr. Peter Grinspoon. To begin, Peter explains that heavy criminalization charges and negative public opinion on cannabis primarily stem from the War on Drugs campaign. “To get cannabis research in the 1970s, 1980s, 1990s, you had to show a drop in something. A drop in IQ, a drop in motivation, or a drop in sperm count, none of which are actually true. There are harms, but not those.” Peter advocates for greater education on cannabis among healthcare professionals. The drug has been shown to help symptoms of chronic pain, insomnia, and anxiety. For the right patients, it can be a useful tool. Knowing how to dose cannabis gradually under the guidance of a medically trained professional will be crucial as public awareness of the drug grows. “Every poll shows that most people want to get their information about cannabis from their doctors, but only about 3% do.” Listen to the full episode for information on uses and risks, hemp-derived products like CBD, and different cannabis strains. Here are the details of our conversation: [00:01:28] Peter’s interest in medical cannabis [00:04:08] The history of medicine and marijuana [00:06:42] Populations who can benefit from medical cannabis [00:09:17] Safe consumption methods [00:10:09] Educating doctors on cannabis [00:11:45] Increasing strengths of strains [00:12:16] Risks and side effects [00:14:13] Lab monitoring for cannabis and CBD [00:16:22] Cannabis strains [00:19:03] Criminal charges for cannabis [00:19:59] CBD use [00:22:11] Hemp vs. cannabis [00:23:08] Supporting the endocannabinoid system naturally [00:24:47] Is cannabis addictive? [00:27:11] Age regulations for cannabis use [00:28:54] Populations who are not recommended to use cannabis References: https://www.cdc.gov/cannabis/about/state-medical-cannabis-laws.html https://www.pewresearch.org/short-reads/2024/02/29/most-americans-now-live-in-a-legal-marijuana-state-and-most-have-at-least-one-dispensary-in-their-county/

This conversation is the second part of a two-part series with Dr. Peter Sprague about exercise physiology. In the first part, Peter explains how exercise relates to our health and longevity at the cellular level. In this part, we discuss how to write your own exercise prescription, which is a vital part of our toolkit to avoid disease and improve our aging processes. Exercise primarily falls into two broad categories: strength training, which involves resistive tools like weights, and aerobic activity, which increases heart rate through activities like running or dancing. Within both categories, Peter defines a spectrum of intensity levels and how they improve our physiology, from vascular pliability and blood cell count to mitochondrial turnover and telomere length. Peter offers several tools to maximize your time in the gym, such as how to calculate your target heart rate zone and how to determine the right number of reps. Importantly, Peter emphasizes that exercise recommendations are not “one-size-fits-all.” Instead, your workout plan should be tailored to your specific goals. “Maybe they want to increase their running from the 5K distance and try a 10K or half marathon. We would focus more on volume. If they're already doing a 10K and want to improve their 10K time, then we focus a little bit more on intensity.” We also discuss common questions. Is soreness a good sign after a workout? Is it better to perform many reps with lighter weights or fewer reps with heavier weights? What if I don’t have access to a formal gym? Peter answers each of these questions and more. “It's still remarkable how well the body responds. Even at an older age, we still have the ability to improve our processes.” Here are the details of our conversation: [00:01:34] Strengthening vs. aerobic exercise [00:02:53] Intensities in different workouts [00:05:09] Heart rate and intensity [00:08:24] Using periodization to improve your workout [00:12:46] Hypertrophy and repetitions [00:15:00] Building muscle and endurance [00:17:02] Exercises for different muscle groups [00:18:16] Avoiding injury in workouts [00:18:50] Typical vs. abnormal muscle soreness [00:20:29] Scheduling workouts for the upper and lower body [00:22:21] Exercise for improving muscle tone [00:28:13] Exercise for preventing heart disease [00:31:49] Challenging yourself and your physiology

This episode is the first of a two-part series with professor, clinician, and researcher Dr. Peter Sprague about the benefits of exercise at the cellular level and how to design an exercise routine that will dramatically improve your health and longevity. In this conversation we discuss why exercise is biologically necessary and how to best engineer a cardiorespiratory-focused workout. As an expert in physical therapy and athletic injury prevention, Peter is aware of the risks that can arise from exercise – far more important and arguably underestimated, however, are the risks that can arise from a lack of exercise. He explains that physical activity stimulates gene expression in muscle cells. In turn, those genes code for proteins that are vital to our body’s functioning. “If we don't move and don't exercise, we don't access the protein replication… that allows for normal function.” What stuck with me is Peter’s encouragement to consider the evolution that led to humans’ survival as a species. Today, we define an “avid exerciser” as someone with 300 active minutes a week. In the age of hunters and gatherers, our ancestors reached a staggering 3000 active minutes a week. “So a lack of physical activity is going to go against our natural physiology. We need movement to produce the proteins that allow us to build muscle, to maintain bone health and bone density, to improve our vascular system, etc., and that all starts at the level of our genetics.” For most modern humans, achieving 3000 active minutes is an unlikely and excessive goal. Still, maintaining a baseline of activity is important, especially in the context of aging. Speed and power deteriorate as our muscles atrophy, leading to limited mobility and a higher risk of injury. Peter describes multiple aging factors, like loss of balance, weakened bone density, slowed reaction time, and delayed neuromuscular control, that make falls a deadly threat to older individuals. Fortunately, regular exercise can keep these issues at bay. “It's not beyond our capacity. I think it actually is well within our capacity… All of that can be mitigated if a thought was provided to an individual at a certain point in life, maybe their forties and fifties, that they have to remain somewhat active.” Listen to the full episode to learn why our cells perform optimally with physical activity and how to exercise for your longevity goals. Here are the details of our conversation: [00:02:43] Trends in longevity related to exercise [00:03:38] Cellular processes and exercise [00:06:39] PGC-1-Alpha and genetic evolution [00:11:49] Physical activity in modern vs. early humans [00:14:37] Minimum effective amount of exercise [00:16:54] Movement vs. physical activity [00:20:58] Muscle atrophy and falls [00:23:50] Designing a fitness plan to achieve your goals [00:28:12] Improving both healthspan and lifespan

When we say we love someone, we place our hand over our chest. When someone is full of positivity and kindness, we say they are warmhearted. When we experience grief, we say we are brokenhearted. How did this inherent correlation between the mind and the heart arise, and why do we associate so many traits with one organ? To explore the heart-mind connection, I am joined by Dr. Jonathan Fisher. Jonathan is among the most qualified to discuss the link between the heart and the brain. Having overcome extreme loss, clinician burnout, anxiety, and depression in his own life, he now serves patients and workplaces as a cardiologist and wellbeing leader. “The science of mental and emotional flourishing directly supports our physical health… I try to bring this to my colleagues, whether we're talking about emotions of love, experience of empathy, compassion or gratitude.” As Jonathan describes, emotions simply originate as signals for the brain to interpret. Most sensations travel from the body via the vagus nerve, causing the brain to release neurochemicals like epinephrine, dopamine, or cortisol. These hormones have physical effects on our respiration, digestion, and, of course, our cardiovascular system. Finally, in response to the physical symptoms, our behavior changes. “The brain does not feel. If you're saying something warm to me… I'm not having a feeling in my left prefrontal cortex right now. There's no sensation that's there. There's information, there's signaling that's happening. What I am experiencing though, is in my body.” Instead, we feel our heart flutter when we are excited. When we watch a scary movie, our heart pounds in our chest. Because of this bidirectional pathway between our brain and our heart, we can calm our physical symptoms by controlling our emotions, and vice versa. Listen to the full episode to learn more about mindfulness strategies and the heart-mind connection. Here are the details of our conversation: [00:01:23] Jonathan’s personal experience with the heart-mind connection and healthcare [00:06:41] Jonathan’s path into wellbeing and teaching [00:10:54] The history of the mind-heart connection [00:13:29] The bidirectional pathway between the brain and the heart [00:18:56] Mindfulness practices for calming anxiety [00:21:53] Traits of the heart [00:26:53] Interconnectedness between hearts [00:29:58] The effect of the heart-mind connection in community [00:31:05] Practicing kindness toward yourself

Previously on The Whole Health Cure, we learned “How Not to Die” – in this episode, Dr. Michael Greger returns to teach us “How Not to Age.” Dr. Greger is a highly acclaimed author, speaker, and founding member of the American College of Lifestyle Medicine. His latest book, “How Not to Age,” delves into the science of aging and what we can do to optimize our long-term trajectories. “The good news is, it turns out we have tremendous power over our health, destiny, and longevity.” Throughout our conversation, Dr. Greger provides prescriptive measures to improve our longevity, all with fast-paced humor and accessible language. He first discusses the pathways contributing to aging, such as oxidative stress, the AMPK pathway, and cellular senescence, as well as the foods, behaviors, and exercises we can use to improve their outcomes. Later, he expands on commercial products that likely do not contribute to aging, such as certain supplements. “If you take a pill containing fruits and vegetables, all you're eating is ten times that of fruits and vegetables… so eat fruits and vegetables!” Listen to the full episode to learn about Dr. Greger’s advice, which foods promote each pathway, and the “Anti-Aging Eight.” Here are the details of our conversation: [00:02:34] Citing and writing the “How Not to” series [00:03:00] The hallmark aging pathways [00:04:14] The AMPK pathway [00:05:19] Cellular senescence [00:07:00] Autophagy [00:08:47] The Anti-Aging Eight [00:09:37] Additional lifestyle factors [00:10:06] Vitamins and the risk of mortality [00:13:09] Thoughts on antioxidant supplements [00:13:47] “Superpills” from fruits and vegetables [00:16:15] Metformin for diabetes patients vs. nondiabetes patients [00:17:41] NAD+ boosters? [00:19:45] Exercise: how much, how often, and why it’s so important [00:22:10] Protein and the dangers of overconsumption

Most competencies that will help you in your life, like communication skills, negotiating, and resolving conflict, can be learned—and the key is to break them down into bite size skills. How do we begin? In this episode, I sit down with Adaira Landry, MD, MEd, and Resa Lewiss, MD, to learn about microskills. “When it comes to navigating the workplace, our professional lives, our personal lives… you have this very large goal, right? Like, ‘I want to be better at taking care of myself.’ But how do you do that? And there are small skills that you can take to move in that direction.” Adaira and Resa’s new book, "MicroSkills: Small Actions, Big Impact," is a guide to identifying and refining these often-overlooked tools. Both authors have backgrounds in medicine and mentorship, and they describe the project as the “how-to” book they wish they had while navigating their own careers. As Adaira explains, “I had gone to seminars that said, ‘This is how a network is important for you.’ But I never really felt like anyone sat me down and said, ‘This is how you would build a network, nurture a network, and help the people in your network.’” From networking, procrastination minimization, communication, and workplace conflict resolution, Resa and Adaira provide actionable guidance on building your personal tools for success. As Resa says, “We believe that every big project, big goal, big task items… can actually be broken down into small, concrete, fundamental building blocks.” Using this perspective can aid in taking the first steps toward growth. Listen to the full episode to learn more about Resa and Adaira’s writing process, how to assess your starting point, and train your microskills. Here are the details of our conversation: [00:01:46] Navigating life’s challenges through mentorship [00:05:29] Getting started on your career journey [00:09:50] Breaking down microskills [00:12:01] Most difficult microskills [00:16:45] Acquiring healthy communication habits [00:17:55] How to raise issues in the workplace and beyond [00:24:59] Timeline to train a microskill [00:28:53] The book writing process

It’s The Whole Health Cure’s 200th episode! To celebrate, I am joined by my friend and colleague, Krystyna Morgan. This will be a “mic swap” style Q&A, meaning that unlike our usual episodes, I will be the guest and Krystyna will be my interviewer. Krystyna and I began this podcast in 2018 with the goal of sharing health and wellness practices with listeners and championing leading experts in the field of lifestyle medicine. Six years later, we are sitting down to discuss the most impactful lessons from the show and where we predict health trends are headed in 2024. “When you start something, you have no idea where it's going to go. And it's just grown so much in the time that we've been doing this. I mean, we are now on 69 platforms and in 131 countries, which is probably not something we even had a plan for when we started this.” One of my favorite parts of hosting this show is that it allows me to connect with the lifestyle medicine community. Not only do I meet brilliant minds ranging from startup business owners and best-selling authors to public health scholars and medical researchers, but I also continue to learn about the groundbreaking findings each field is actively uncovering. The magnitude of impact that lifestyle has in disease prevention, the growing awareness of the gut microbiome, the importance of food quality, and the biological effects of nature on our health have been central topics in recent episodes. As the show has gone on, we have shared information that is at the forefront of scientific research for each of these areas, and we look forward to continuing to investigate new developments as they arise. Additionally, in conjunction with my work as a researcher and clinical physician, I have identified shifts in health trends and the healthcare system that I expect to gain prominence in the near future. Sleep and mental health are becoming better understood as critical aspects of wellness among our patients. Further, digital health technology, physician coaching, and tailored diets all offer opportunities for individualized care and optimization beyond a doctor’s office setting. “I think we're going to get more tailored advice for people based on their personal health condition or preferences, hopefully with some genetic or microbiome data. So a shift from less of a ‘one-size-fits-all’ to more personalized information.” With these predictions and lessons from the show, I want to thank our listeners and guests for their support over the past six years. I have learned so much over this amazing journey, and I can’t wait to see what the next 200 episodes hold! Here are the details of our conversation: [00:00:00] Introduction to Episode 200 [00:03:40] Starting The Whole Health Cure [00:05:14] The podcast’s growth in six years [00:06:31] Connecting with the lifestyle medicine community [00:07:57] Challenges with podcasting [00:11:15] Four main themes from our guests [00:17:38] Rising topics in wellness and health [00:21:28] Health trends in 2024 [00:27:50] Coming up for The Whole Health Cure

Dr. Caldwell Esselstyn is a physician, best-selling author and former Olympic rowing champion. Dr. Esselstyn has been a surgeon, researcher, and clinician at the Cleveland Clinic for more than 35 years and is the first recipient of the Benjamin Spock Award for Compassion in Medicine. He received the Distinguished Alumnus Award from the Cleveland Clinic Alumni Association in 2009. Dr. Esselstyn summarized his pioneering research in his best-selling book, Prevent and Reverse Heart Disease, and has written for more than 150 scientific publications. He currently directs the cardiovascular prevention and reversal program at the Cleveland Clinic Wellness Institute. He is also is a lecturer for the CNS and eCornell Plant-Based Nutrition Certificate. In this conversation we talk about not only preventing and arresting, but also reversing heart disease. Dr. Esselstyn walks us through the science, evidence, and his experience in cardiac disease reversal. He helps us understand the meaning of a calcium score, the role of nitric oxide, and the function of endothelial cells. In that context, Dr. Esselstyn talks about the role of the diet, and shares the evidence available comparing various diets in their effectiveness to promote heart health and reverse heart disease. Finally, Dr. Esselstyn shares specific strategies you can apply today to improve your heart and vascular health. Tune in to learn more!

David Goldman, MS, RD, CSCS, CPT, is the Chief Science Advisor to The Game Changers. He has a dual Ivy League graduate degree in physiology and nutrition and helped build Facebook HQ's nutrition program from scratch. David has years of experience as a dietitian and strength and conditioning specialist that spans from obesity research to coaching Olympic athletes and celebrities. David talks about the evidence-based nutrition science for optimal athletic performance, addresses some common myths and beliefs around exercise, and shares what he learned from both his research and stories of the athletes that he works with personally.