The Mindbodygreen Podcast

“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

“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

“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: 10.1080/15502783.2

“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:  - Fol

“Sleep is a window into your physical and mental health,” explains Michael Breus, PhD.  Brues, a clinical psychologist and renowned sleep medicine expert, joins us to share the simple but transformative habits that can elevate your health. From aligning your sleep with your chronotype to achieving true hydration, plus: - The impact of daylight savings (~2:45) - Non-negotiables for great sleep (~6:38) - Lifestyle habits impacting sleep (~10:15) - Decision fatigue (~13:20) - Meal timing & alcohol (~16:20) - Water & hydration (~21:10) - The ultimate morning routine (~26:35) - The importance of sunlight (~27:25) - Why hydration matters for sleep (~29:00) - How to know if you are hydrated (~30:13) - The importance of breath (~31:45) - Sleep apnea (~34:50) - Nasal strips & mouth tape (~38:40) - Wearables (~43:00) - Overrated sleep trends (~47:05) - Minimum effective dose of sleep (~48:30) - Underrated sleep trends (~49:30) Referenced in the episode:  - Learn more about his work (https://sleepdoctor.com/)  - Foll

“It's the small things that bring us the most joy,” says Jessica Zweig  Zweig, serial entrepreneur, author, and leader in the spiritual community, shares powerful insights on how to unlock our most authentic and magnetic selves, plus much more: - Why rage is feminine (~2:15) - Practices to release emotions (~5:55) - The power of joy (~8:30) - Finding joy in everyday moments (~10:55) - Light and dark (~17:00) - Radical responsibility (~20:30) - What is the sister wound (~27:20) - The importance of female friendship (~29:00) - Jessica’s Nashville recommendations (~35:15) Referenced in the episode:  - Follow Jessica online (jessicazweig)  - Read her book, The Light Work  - Learn more about her work (https://jessicazweig.com/)  For mindbodygreen listeners, Vuori is offering 20% off your first purchase for new customers when you visit vuori.com/mbg. Enjoy free shipping on any U.S. orders over $75 and free returns. Exclusions apply. Visit the website for full terms and conditions. We hope you enjoy this episod

“We're filled with trillions of tiny timekeepers. Nearly every cell in your body has a clock,” explains Lynne Peeples.  Peeples, author, speaker, and journalist covering science, health, and the environment, joins us to delve into all things circadian rhythms. From sleep timing and jet lag to the profound effects of light, we cover it all, plus: - The science of circadian rhythm (~2:00) - The optimal routine for your circadian rhythm (~3:45) - Lynne’s research experience in a war bunker (~6:05)  - The need for natural light (~9:57) - The impact of different types of lighting (~11:45) - The role of location (~14:30) - Daylight savings (~15:35) - The history of alarm clocks (~16:55) - Tips for shift workers (~19:00) - 3 guidelines to optimize circadian rhythms (~22:15) - Sunflowers have an internal clock (~25:00) - Camping in Alaska (~27:00) - Genes and circadian rhythms (~28:45) - The future of circadian science (~33:10) - The importance of timing (~35:30)  - How to measure your circadian rhythm (~36:53) - J

“Your skin is the first place you see your overall health and wellness,” says Teo Soleymani, M.D. Soleymani, double board-certified and fellowship trained Mohs micrographic, dermatologic and facial plastic and reconstructive surgeon, joins us to discuss everything you need to know about skin health–from preventing skin cancer and proper sun protection to improving skin appearance, plus:    - Soleymani’s training & focus (~2:07) - Soleymani’s approach to skin care (~3:40) - Genetics & skin health (~5:20) - The truth about sunscreen (~10:28) - Actionable tips for those with a family history of skin cancer (~12:23) - UV index & sun exposure (~15:03) - Lifestyle impacts of skin health (~19:42) - Inflammation and skin health (~20:30) - Seed oils & your skin (~23:55) - Gluten, dairy, & sugar (~32:00) - Treating skin damage (~36:15) - Lasers & resurfacing devices (~39:10) - Red light therapy (~43:48) - Noninvasive procedures (~45:45) - Wrinkles (~49:45) - Underrated & overrated treatments (~53:10) - Cutting edge r

“Mitochondrial health is key to whole body health,” says Anurag Singh, M.D., Ph.D.   Singh, Chief Medical Officer at Timeline Nutrition and doctor of internal medicine, joins us to dive deep into the importance of mitochondrial health, the power of Urolithin A, and the impact of lifestyle, plus:  - What is mitochondrial dysfunction (~1:55) - Lifestyle factors impacting mitochondrial health (~3:35) - Exercise & fasting (~5:20) - Autophagy vs mitophagy (~6:18) - Environmental factors & mitochondrial health (~8:35) - Diet & nutrients (~9:40) - Urolithin A (~11:45) - Muscle health & Urolithin A (~17:55) - Recovery and resilience (~23:15) - Inflammation & Urolithin A (~28:55) - The future of mitochondrial research (~30:30) - Brain health & mitochondria (~34:50) - How to test mitochondrial health (~37:30) - Singh’s take home message (~40:35) Referenced in the episode:  - Follow Singh on LinkedIn (linkedin.com/in/asingh041)  - Check out Timeline Nutrition (https://www.timeline.com/)  - Learn more about his resear

“The future of women's sports medicine is multidisciplinary,” says Miho Tanaka, M.D., Ph.D. Miho Tanaka, M.D., Ph.D., orthopedic surgeon with a speciality in sports medicine, joins us to discuss injury prevention, stretching, and muscle balance, plus:  - How to prevent injury (~2:30) - Stretching (~4:42) - Increasing load without injury (~6:41) - Common risks of injury (~8:20) - ACL injuries (~10:50) - Muscle balance (~11:45) - Gender differences in injury (~15:37) - Sports and injury (~16:15) - Achilles injuries (~17:10) - Women in orthopedics and sports medicine (~21:15)  - Tanaka’s dream study (~24:55)  - Hormones and injury (~24:00) - Recovery (~30:30) - Treatment for female athletes (~31:54) - Recovery times (~33:43) - Nutrition for injury prevention and recovery (~37:20) - Tanaka’s recommendations (~38:33) - The future of sports medicine (~39:35) Referenced in the episode:  - Learn more about Tanaka (https://drmihotanaka.com/)  - Follow her on Instagram (mihotanakamd)  - Check out her research (https

“If we really want to fix anything in our life–we need to fix our circadian rhythms first,” says Kristen Holmes, Ph.D. Holmes, psycho-physiologist with a research focus on circadian rhythms, sleep, and resilience, joins us to dive deep into our circadian rhythms, the importance of light exposure, and how sleep impacts HRV, plus:  - Holmes’ background (~3:00) - Today’s women athletes (~9:30) - What is psycho-physiology (~10:30) - Influences on psycho-physiological states (~11:21) - The importance of our circadian rhythm (~14:59) - How to set your circadian rhythm (~17:00) - The impact of blue light (~20:18) - Sleep wake timing (~25:54)  - Gender differences (~29:34) - Sleep chronotypes (~30:24) - HRV (~32:09) - The importance of routines (~35:52)  - Traveling and routines (~38:29)  - Misaligned circadian rhythms (~40:09)   - Wearables (~43:19) - The current scientific space (~44:51)  - Zone 2 and women (~45:49)  - Holmes’ schedule (~48:54) - Lifestyle modifications (~49:29) - Strong women (~52:04) Referenced

“It's about symptoms and how you're doing and how you're feeling. It's not necessarily the number on the lab tests,” says Amy Killen, M.D. Amy Killen, M.D., a leading anti-aging and regenerative physician, joins us today to discuss science-backed methods to improve longevity, including stem cell therapies, hormone replacement, and more:  - Women’s longevity stack (~2:00) - Hormone health (~4:40) - Hormone replacement therapy (HRT) (~6:05) - Different types of HRT (~7:37) - Killen’s story (~9:07) - Stem cell therapy (~11:01) - Sexual health and stem cells (~17:00) - Nitric oxide (~18:10) - How to measure nitric oxide levels (~20:25) - Collagen and hyaluronic acid (~22:30) - Red light and PEMF (~23:36) - Killen’s daily routine (~25:15) - Overrated practices in wellness culture (~26:29) - Modern medicine for longevity benefits (~29:45) - Testosterone replacement therapy (TRT) for men (~33:20) - Popular therapies and treatments (~36:40) - The future of longevity and women’s health (~42:32) Referenced in the ep

“Nutrition cannot be underestimated – it is the medicine we take everyday,” says Robert Lufkin, M.D.  Robert Lufkin, physician, medical school professor, and New York Times bestselling author, joins us to discuss everything from lifestyle modifications to reversing chronic diseases and how to reimagine the current healthcare system, plus:  - The obesity lie (~2:02) - The calorie model (~3:10) - The impact of ultra-processed foods (~6:47) - 3 nutritional guidelines (~11:53) - Reversing chronic diseases (~15:40) - The importance of nutrition (~22:13) - Pharmaceutical use with lifestyle modifications (~26:18) - Rapamycin and mTOR (~28:15) - When to start making changes (~35:54) - The future of longevity (~38:20) - The importance of mindset (~40:55) - Final message of hope (~41:40) Referenced in the episode:  - Connect with Robert Lufkin online (https://www.robertlufkinmd.com/) - Follow him on X, Instagram, and LinkedIn (@robertlufkinmd)  - Pick up his book, Lies I Taught In Medical School  - Read the first ch

“‘What do I want from myself and how do I want to show up later in life’ because that requires my investment now,” says Jessica Shepherd, M.D.  Jessica Shepherd, board-certified OB/GYN and pioneer in the space of women’s health and longevity, joins us to share resources on how to be your best self during the transition of perimenopause and menopause, including hormonal replacement therapy, plus:  - What all women should know (~1:45) - Menopause misunderstandings (~2:23) - The importance of individualization (~4:27) - The history of hormone replacement therapy (HRT) (~5:30) - Benefits of HRT (~10:33) - Longevity and HRT (~11:30) - What is HRT (~14:28) - The menopause transition (~15:40) - Hormone panels and lab testing (~18:15) - Common symptoms (~19:45) - Conversations with your doctor (~21:20) - Forms of HRT (~25:20) - Lifestyle modifications (~32:15) - Biggest impacts on health (~35:30) - Jessica’s workout schedule (~37:02) - Importance of building muscle (~40:05) - Limitations of longevity for women (~42:

“Being aware of the nocebo effect can make you feel more in control,” says Charlotte Blease, PhD and Cosima Locher, PhD.  Charlotte Blease, health informaticist and associate professor, and Cosima Locher, psychologist and researcher, join us today to discuss the nocebo effect, the power of our belief systems, the influence of information, plus:  - What is the nocebo effect? (~2:20) - Covid19 and the nocebo effect (~4:30) - Misattribution and amplification (~6:04) - The history of the nocebo effect (~9:50) - The evolutionary perspective (~11:57) - Case studies (~14:04) - Mindset and diagnoses (~18:43) - The role technology plays (~22:07)  - How to train your mind (~24:03) - What to pay attention to (~26:25) - Ethical dilemmas of knowledge (~27:10) - The power of communication (~30:00) - Nonverbal cues (~33:30) - Research on the nocebo effect (~36:16) - Communication with children (~40:34) Referenced in the episode:  - Check out their book The Nocebo Effect (https://www.amazon.com/Nocebo-Effect-When-Words-Ma

“HRV has been correlated with longevity, resilience, enhanced health, and even elite performance,” says Leah Lagos, Psy.D, B.C.B.  Lagos, a health and performance psychologist with an expertise in heart rate variability biofeedback, joins us today to discuss the power of improving heart rate variability for longevity and resilience, plus:  - What is HRV (~1:36) - Longevity and HRV (~3:55) - Factors influencing HRV (~5:02) - Lifestyle factors (~6:25)  - The power of data (~11:27) - Breathwork and HRV (~14:41) - Accuracy of wearables (~21:05) - Individuality of HRV (~21:15) - Environmental factors on HRV (~27:35) - HRV training (~30:50) - Temperature and HRV (~32:20) - Gender differences (~33:00) - Aging and HRV (~34:45) - How women should think about HRV (~37:00) - Mind body connection and breathwork (~43:00) - Interesting findings from Lagos’ work (~48:38) - Joe Mazzulla’s experience with HRV training (~52:40) - The future of HRV (~54:43) - Music’s impact on the nervous system (~1:00:10) Referenced in the

“Brief, vigorous, hard work can be very, very beneficial for your health,” explains Martin Gibala, Ph.D.  Martin Gibala, professor of kinesiology and cutting edge researcher on the science of exercise, joins us to discuss the power of high intensity interval training and training for longevity, plus:    - What is HIIT? (~1:42) - How to do the 1 minute workout (~3:43) - Rate of perceived exertion vs heart rate (~7:37) - When is too much HIIT? (~13:00) - Training to avoid injury (~15:15) - How to train for your goals (~18:16) - How to train for longevity (~18:40) - How to get the most out of your training? (~21:15) - Benefits of HIIT training (~24:24) - Exercise snacking (~29:30) - Bodyweight exercises (~34:20) - Gender differences (~40:00) - Gibala’s recent studies (~41:21) Referenced in the episode:  - Connect with Dr. Martin Gibala online (www.martingibala.com/)  - Follow him @gibalam (X) and on Youtube (@theone-minuteworkout5729)  - Pick up his book, The One Minute Workout (https://martingibala.com/index

“When I'm thinking, how do I make someone the best version of themselves? Sleep was the fastest route,” says Todd Anderson.  Todd Anderson is a sleep expert, co-founder of Dream Performance & Recovery, and former football player in the NFL. He joins us today to discuss the importance of sleep, how to become a resilient sleeper, and his top tips, plus:  -The importance of sleep (~0:50) -Learning from elite athletes (~5:32) -What is a resilient sleeper (~7:55) -How to be a better sleeper (~11:40) -What to do if you can’t sleep (~13:35) -Blue light and electronics at night (~17:10) -The power of breath (~22:15) -Nasal versus mouth breathing (~25:27) -Sleep studies (~27:10) -Nasal strips (~31:30) -Exercise and sleep (~33:57) -Todd’s go-to routine (~37:30) -Mealtime and sleep (~40:02) -Olympian Katie Hoff’s sleep routine (~41:15) -Parent’s influence on children’s sleep (~43:30) -Misinformation in the sleep space (~46:45) Referenced in the episode:  - Check out his website (www.toddanderson42.com)  - Check out h

“This is your life, your body. And you get one,” says Kiarra King, MD.  Kiarra King, M.D., a board-certified gynecologist, is driving transformative change in the reproductive health space by focusing on educating and empowering women. In this episode, she shares her expertise on everything from fertility to menopause, and everything in between, including: -What we’ve gotten wrong about women’s hormones (~0:50) -Labs across the lifespan (~3:40) -The importance of education (~5:20) -HRT for men and women (~8:00) -The history of IUDs (~13:20) -Advice for fertility testing (~16:13) -Modern options for conceiving (~25:00) -Becoming a better advocate at the doctor’s office (~28:30) -The future of wearables (~35:18) Referenced in the episode:  -Connect with Kiarra online (https://drkiarraking.com/)  -Follow her on Instagram (drkiarraking)  -Check out Mellow Menopause by Olly (www.olly.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 wa

“There are giant blind spots in, modern medicine,” says Marty Makary, M.D. Marty, a a John Hopkins surgeon and public health researcher joins us to debunk the most common health myths, plus:  -The sketchy history of cholesterol in medicine (~2:40) -What’s the deal with seed oils? (~7:25) -Why so many people have peanut allergies (~10:30) -A new study about antibiotics & chronic disease (~14:45) -Fluoride & the microbiome (~16:30) -The breast implant syndrome scandal (~21:15) -The tragic rumors about hormone replacement therapy (~22:45) -Are we overusing Tylenol? (~26:45) -The truth about marijuana & mental health risks (~29:45) -How to be your own medical advocate (~35:45) -Why we need more research on the gut microbiome (~40:40) -Where we’re at with testing (~44:30) Referenced in the episode:  -Pick up his new book, Blind Spots (https://geni.us/blindspots)  -Marty’s previous book, The Price We Pay (https://www.amazon.com/Price-We-Pay-American-Health/dp/B0845R6ZXX)  -Connect with Marty on LinkedIn  -Resear