Episodes
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Gluten is quickly becoming one of the most talked about and villainized components of food, some would say even rivaling carbohydrates. However, gluten intolerance and celiac disease are complex conditions that can be difficult to diagnose. Often the finger is immediately pointed at gluten and it is banished from the diet forever, but symptoms might actually be related to other potential causes.
In this episode, we tackle the topic of gluten head-on, debunking common misconceptions and shedding light on what it truly means to be celiac or gluten intolerant. We explore celiac disease as well as the symptoms and potential causes of gluten intolerance.
We also provide practical steps for listeners who suspect they may have issues with gluten, including how to properly test for these conditions. Our expert guests share valuable insights and resources to help individuals make informed decisions about their health and well-being.
Join me as I sit down with Jessica Lebovits and Meghan Donnelly to offer some clarity on this sometimes misunderstood topic.
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Jessica and Meghan's NEW gluten-free workshop for college students: Website | Instagram
Jessica's research: Micronutrient Considerations for Celiac Disease | Impact of Celiac Disease on Dating
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Chances are high that when you hear the word “omega-3”, you think of fish. This is completely understandable, as fish is one of the best sources of this essential fatty acid. But why do we need it? And what is it? Why does it have a Greek letter in the name? Maybe you’re wondering what to do if you don’t eat fish?
Omega-3s are absolutely vital to our health, with benefits ranging from heart health to cognitive function and so much more. In this episode, we dive into the science of omega-3s, how they differ from other fats, their benefits, and how to increase your omega-3 levels.
Join me as I sit down with Kristina Jackson, director of research at OmegaQuant, as we shed some light on this particular fat and explain what makes it so special.
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Cholesterol. This word may spark a twinge inside of you for a variety of reasons. Maybe your doctor told you your cholesterol is high, maybe your immediate family has high cholesterol, maybe you grew up in the era that unnecessarily demonized fat and cholesterol. Well, here’s something you might find surprising…we NEED cholesterol. And even crazier, our bodies MAKE cholesterol! If this is news to you, you’re not alone. There is such a thing as too much cholesterol, and that can in fact increase your risk for certain medical conditions. But the progression of disease almost always involves many diet, genetic, and lifestyle factors, not just one.
Our episode today is focused on reducing the fear around cholesterol by explaining what it is and offering some practical tips to keep cholesterol in a healthy range. To complete this task, I’ve brought on the founder of Step One Foods and cardiologist, Elizabeth Klodas, to offer her wisdom on the topic.
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The past 3 years have brought about significant changes in the way we view health and where we spend our money. The combination of “social distancing” and an increased awareness on illness prevention have led Americans to spend more on individual, isolated health products than ever before. For example, dietary supplement sales increased by a whopping 44% in the six weeks preceding April 5th, 2020, that’s a massive jump! While supplements definitely have their place, we are losing the big picture of what it means to be “healthy” and isolating the different areas of our wellness.
Today’s guest has made it his mission to combat this trend and is encouraging people to think about all areas of their health span working together, instead of working in isolation. Join us as author, CEO, and speaker Andrew McConnell shares his wisdom on the isolation epidemic and how we can increase our health span using 5 distinct pillars.
Andrew's website
Andrew's TEDx Talk
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We’ve all heard of circadian rhythms. The 24-hour cycle that dictates everything from body temperature, to sleep, to digestion. But mother nature is extremely complex and precise, so of course there must be other regular rhythms and patterns that exist. One of these rhythms you may not have heard of before is the infradian rhythm. This rhythm is reflected in plenty of different examples in nature, including humans, particularly in the female menstrual cycle.
There are certain habits that have the potential to disrupt the natural state of hormones and the infradian rhythm. When one or both of these is out of alignment, the whole system can be affected, resulting in a cascade of negative side effects. To help us understand this further, I’ve brought on the amazing Kasia Stiggelbout, host of the Nourish podcast. Kasia shares her personal story, some potential causes of misalignment, and what can be done to resolve it.
Kasia's Podcast: Nourish
Check out In Flow
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Research cited in this episode:
Romero-Moraleda B, Coso JD, Gutiérrez-Hellín J, Ruiz-Moreno C, Grgic J, Lara B. The influence of the menstrual cycle on muscle strength and power performance. J Hum Kinet. 2019;68:123-133. doi:10.2478/hukin-2019-0061 Parazzini F, Di Martino M, Pellegrino P. Magnesium in the gynecological practice: a literature review. Magnes Res. 2017;30(1):1-7. doi:10.1684/mrh.2017.0419 Barsalou, L. W. (2008). Grounded cognition. Annual Review of Psychology, 59, 617–645. Pulvermuller, F. (2001). Brain reflections of words and their meaning. Trends in Cognitive Science, 5(12), 517–524. Michalak, J., Burg, J., & Heidenreich, T. (2012). Don’t forget your body: Mindfulness, embodiment and the treatment of depression. Mindfulness, 3, 190–199. Kolter, S. (2014). The rise of superman: Decoding the science of ultimate human performance. New Harvest Press. Costin, C., & Kelly, J. (2016). Yoga and eating disorders: Ancient healing for modern illness. Routledge. Bui HN, Sluss PM, Blincko S, Knol DL, Blankenstein MA, Heijboer AC. Dynamics of serum testosterone during the menstrual cycle evaluated by daily measurements with an ID-LC-MS/MS method and a 2nd generation automated immunoassay. Steroids. 2013;78(1):96-101. doi:10.1016/j.steroids.2012.10.010 Hamidovic A, Karapetyan K, Serdarevic F, Choi SH, Eisenlohr-Moul T, Pinna G. Higher circulating cortisol in the follicular vs. luteal phase of the menstrual cycle: a meta-analysis. Front Endocrinol (Lausanne). 2020;11:311. doi:10.3389/fendo.2020.00311 Hantsoo L, Epperson CN. Premenstrual dysphoric disorder: epidemiology and treatment. Curr Psychiatry Rep. 2015;17(11):87. doi:10.1007/s11920-015-0628-3 Briguglio M, Dell'Osso B, Panzica G, Malgaroli A, Banfi G, Zanaboni Dina C, Galentino R, Porta M. Dietary neurotransmitters: a narrative review on current knowledge. Nutrients. 2018;10(5):591. doi:10.3390/nu10050591 Dorwart, L. (2023, June 10). 7 ways to increase testosterone. Health. https://www.health.com/increase-testosterone-7501679 Rocketto, L. (2022, July 25). Changes that happen during ovulation. Health. https://www.health.com/condition/sexual-health/ovulation-symptoms-what-happens-when-you-ovulate Modglin, L. (n.d.). Gain better insight into your hormonal health with our 12 picks for at-home fertility tests of 2024. Health. https://www.health.com/best-at-home-fertility-test-7148856 -
I am not a parent. However, I work with plenty of clients who ARE parents, and we frequently discuss the challenges they face feeding not only themselves, but also their children. Raising a human is hard, the best way to feed them and in what amounts is just one layer of that onion. If you’re fortunate enough to have access to food basically 24/7, how are you supposed to know what to keep stocked in the house? Especially when we live in a time where younger and younger kids have the behemoth that is the internet flooding their moldable minds?
To help us tackle some of these hard questions, I’ve brought on author, nutrition expert, and mother, Frances Largeman-Roth. We discuss her own experiences as a mother, her “Food Philosophy” she uses with her family, and some tips for all you parents out there who might be trying to tackle these questions.
Frances's latest book: Everyday Snack Tray: Easy Ideas and Recipes for Boards That Nourish for Moments Big and Small
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The pharmaceutical industry as we know it today didn’t come around until the second half of the 19th century. Before that, humans were mainly relying on mother nature’s bounty of nutrients to help with different ailments and remain as healthy as possible. Of course, the progression of modern science and pharmacy has saved countless lives and definitely has its place, but its important to remember that humans have developed using what the Earth naturally has to offer. The consumption of whole, unprocessed foods is constantly being studied for its benefits on humans as well as the specific study of certain foods and their affects on different medical conditions.
This is where our guest for today comes in. I’ve brought on Moreyah to give her own personal health story and provide us with some natural remedies she recommends for her clients based on a variety of health issues. And before we begin, I’d like to add its always important to consult your doctor before beginning any new health or fitness regimen.
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Mental illness rates are on the rise in America. This is due to a lot of different factors but a factor that many folks don’t associate with mental health is the food they’re putting into their bodies. We are literally what we eat, our cells are made up of the macro and micronutrients we decide to consume, including our brain cells. When we are not providing our bodies with the sufficient energy and nutrients it needs, negative physical and emotional symptoms start to arise. Eventually, these symptoms have the power to contribute to the development of many different mental illnesses or exacerbate an already present condition.
To help us understand this relationship between nutrition and mental health a bit more, I’ve brought on Justin Bethoney, author of The Mental Wellness Diet. In this episode, Justin and I discuss the factors relating to mental health, inflammation, nutrient density, and some potential areas for improvement that you can start working on at home.
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Purchase The Mental Wellness Diet Ancient Wisdom - Evolving Science - Modern-day Options
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Today we are talking about a topic many folks don’t pay too much mind to but has the power to dramatically affect your nutrition and wellness: sleep. Some call sleep “the fourth macronutrient”, and for good reason. We humans are not designed to be moving at the fast paces we move each day with as little rest as we give ourselves, and this is showing in research and in the health of people across the country. I’m not only talking about sleep quantity, but also sleep quality. So in order to give this topic some of the attention it deserves, I’ve decided to put together an episode dedicated solely to this wonderful feature of human life and to hopefully encourage more folks to give a long look at their own sleep health.
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When we hear the term “hydration”, most people think of water in some form. This makes sense, we wouldn’t have life on this Earth as we know it without water. But what many people don’t think about is water’s forgotten sibling: electrolytes. Just as with many processes in the body, hydration is a delicate balancing act between electrolytes and H2O.
Not all electrolytes are made the same, sourcing and processing matters when trying to retain the natural mineral and electrolyte content. Many electrolyte beverages also contain added sugars, sweeteners, and ingredients that lower the quality of the product. This is why I’ve brought on Dan Schindler, CEO of Buoy, to help explain why we need these specific minerals and the difference between different electrolytes you may find in your local store.
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It sounds like the next object of interest in a Marvel movie, but deuterium is a very real thing present in all our lives. If this isotope is new to your ears, you’re not alone. Although research has been conducted on it for over 50 years, its not exactly a household term. While we are extremely fortunate in America to have the ability to drink tap water, its important to have knowledge behind what exactly could be lurking in your water so that you can make the best decision for yourself.
That’s why I’ve brought on Victor Sagalovsky, co-founder and CEO of Litewater Scientific, to help us understand what this isotope is, the potential dangers of it, and some ways we can potentially reduce levels of it in our bodies.
Learn more about Litewater
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We are tribal creatures. We evolved by gathering in groups to not only survive, but to socialize and interact with others. Healthy relationships are one of the cornerstones of an overall healthy lifestyle, and those relationships become even stronger when we make sure we're taking care of ourselves in the process.
We all have an innate potential for greatness inside us that can aid us in our relationships, but unlocking it can be the tricky part. Join me as I sit down with motivational speaker Ari Gunzburg as he shares his wisdom on self-care, nature, and a few of his "5 Keys to Greatness", and how they can help us tap into our innate potential.
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A healthy lifestyle begins with the brain. That big organ made of fat that lives in our skull controls every single thing about us, including our decision making. When we don’t spend time nurturing this delicate organ and strengthening it just as we strengthen our muscles, our decisions can become blurred and difficult, leading to barriers while learning new healthy habits. One mindfulness skill in particular that can aid the habit learning process is the "Power of Naming". Not sure if y'all have seen The Conjuring, but names have a lot of power (that nun still haunts my sleep). To help unpack this theory and relate it to different areas of wellness, I’ve brought on soul coach and entrepreneur Alexis Girvan.
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Learn about her coaching!
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Diabetes Self-Guided Course (receive 10% off any course when you purchase a Meal Planning Guide or Recipe Book)
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In America, we have a large number of food choices that have a lot of calories but not many nutrients to go along with those calories. If these foods become a larger percentage of the overall diet, the body may become deficient in certain macro and micronutrients. Our bodies are complex biological systems that require many of these different nutrients for many different processes (it isn’t as simple as being sick and taking a vitamin C supplement). These deficiencies can appear in many different forms, but the good news is that the body does have signs and symptoms to let you know there’s something wrong.
On this episode, I’ve brought on a medical nutrition therapy professor from Kent State University, Tanya Falcone, to enlighten us on a few of the most common nutrient deficiencies in America, signs to look for, and what to do to address the deficiency.
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The human body is a very complex system, but its also extremely intelligent. A cascade of functions leads from cells and tissues all over the body to the brain where we process these signals and make decisions based on the information given. One of these functions is when to eat and when not to eat.
I’m sure you’ve heard of intuition, this seemingly magical ability to know what we need and when we need it, the “gut reaction”, the spidey sense. Well, this can be applied to our eating habits and when it is, we call this “intuitive eating” (IE for short).
There are a lot of misconceptions surrounding intuitive eating, what it is, and how it's practiced. So to help clear up some of these misconceptions and provide some tips on how to begin eating intuitively, I’ve brought on Olivia Gallo, an OnPoint Dietitian specializing in intuitive eating.
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IE resources mentioned by Olivia at the end of the episode:
IE website
IE book
IE workbook
IE journal
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You may have heard that a plant-based lifestyle is the best way of eating for long-term health. While it is true that plants are a vital part of anyone’s diet and should be eaten regularly, is it necessary to be completely plant-based, vegan, or vegetarian to be healthy? And what’s the difference between the three?
In this episode, we break down what it looks like to eat plant-based from a plant-based eater, Shannon Gray. Shannon is a dietitian at OnPoint Nutrition who has followed a plant-based way of life for years. We discuss the potential benefits of a plant-based lifestyle and some common struggles with getting started so you can decide whether this way of eating is right for you.
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As humans we are designed to move, and the research supports this notion. Digestion, cognition, blood pressure, sleep…nearly every natural process in the body is improved in some way when we include regular movement in our day-to-day routine. But for some, a regular exercise routine can be very difficult to begin. This may be due to finances, physical limitations, motivation, or a number of other reasons. Whatever the reason, a great place to start for many folks is a simple at-home workout routine.
On this episode I sit down with Chris Sanchez, co-owner of Grit Fitness, as he provides tips on how to get started at home including foundational movements, how to tailor to different fitness levels, and even some simple equipment to purchase.
At-home movement videos by Grit Fitness: YouTube
Check out Grit Fitness online!
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Pregnancy is an absolutely miraculous thing, and should be treated as such. There are a lot of changes that happen to the female body before, during, and after the pregnancy. Unfortunately, some of these physical changes can create future difficulties post-pregnancy and into menopause. Luckily, I had the honor of sitting down with an expert on these potential postpartum complications.
In this episode, Kara Nielsen shares wisdom from both her personal and professional experiences on these topics. Kara works with women experiencing things such as pelvic floor dysfunction and abdominal wall separation, teaching them how to heal their bodies after pregnancy to continue living the quality life they want to live.
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www.elementalcorepilates.com
www.brooklynembodied.com
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What does it mean to be “mindful”? And why do we want to be mindful in the first place? Mindfulness is simply being aware of your current state of being, but with our hectic day-to-day routines, jobs, kids, and other stressors, mindfulness isn’t a regular practice for most of us. However, implementing regular mindfulness practice can help overcome stressors, boost confidence, improve performance, and so much more.
To help you begin your own mindfulness practice, we’ve brought on Peter Russell, founder and CEO of Kindling, to tell his own story and offer guidance on where to begin with this valuable practice.
Kindling: A Look Inside
Kindling Trailer
www.gokindling.com
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In today’s world, the word “busy” has seemingly replaced the word “good” when someone asks “How are you?”. We have normalized the idea of all work, no rest, and that comes with a cost. For many, day-to-day tasks are given a higher priority than our own health and well-being, and that trickles into the health and well-being of our families.
As any parent knows, parenthood in itself is a full-time job. Add work, family activities, etc. on top and there is seemingly no time to prepare healthy, delicious food to keep you and your family healthy. We’re here to tell you that is not the case, it is 100% possible to have a healthy diet for you and your family even with everything going on.
This week I’ve brought on Morgan Fereck to offer some practical tips and tricks you can start implementing immediately in your household to improve not only your diet, but the family’s diets as well (and doing it deliciously).
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