Alter Life

The holidays are upon us!

In this episode we talk about staying resilient and healthy through potential stressors of holiday season.

So many people travel, indulge in rich foods, and face stress of family and social situations. We discuss ways to gently mitigate some of these factors as we approach the holidays.

Here is a list of some of our tips

When traveling

• Stay hydrated!
• Pack fruits and vegetables
• Stay hydrated!
• Stay hydrated!

Nutrition at home and Christmas parties

• Consider enjoying and sharing whole food, plant based dishes
• Always get your greens in!
• Start the day with a nourishing smoothie or bowl of oatmeal
• Make your self a yummy holiday mocktail (sparkling water with 100% juice or bitters is tasty!)
• Hydrate after an evening of indulgence
• Don't beat yourself up if you slip from your standard nutrition plan

Around family

• Practice Love and acceptance
• Be grateful for everything
• Give yourself space to reflect if times become difficult

Some recipes Susanna will be cooking up over the holidays

•  Vegan lentil shepard's pie
• Chichpea Quiche
•  Sweet Potato Pumpkin Pie
  
  

NOTE: We announced our upcoming 10-day group coaching opportunity that starts on January 7... we are going above and beyond New Year's resolutions to support you and your loved ones in sustaining life resolutions!

As always, if you have any specific questions or would like to explore your individual health and nutritional goals - feel free to reach out for a complimentary 45-minute consultation!

Links to learn more

- Show notes and resources: https://alter.health/episode57/

- Get a copy of Dr. Benjamin's book: https://amzn.to/2tmiOz3

- Apply to work with Dr. Benjamin: https://alter.health/membership

- Connect on Facebook:  https://fb.me/alterhealthinc

- Follow Dr. Benjamin on Instagram: https://www.instagram.com/drbenjaminalter

Links to  more good stuff

- Work With Me - www.alter.health
- GREEN FORCE! - www.visfoods.co (use the code AlterLife for $10 off)
- Check out my favorite products - www.alter.health/products

I came across Dillon on YouTube not too long ago, and instantly appreciated his no BS approach to nutrition.

In this episode we talk about how he has come into living a healthy life, focusing on food as medicine.

We also talk about how he has taken the steps to really "Well His World" by creating an online community where he continues to offer a regular stream of high quality content.

​Some highlights of this conversation for me include...
 - The value of community and support in making lifestyle changes
 - How powerful food really is when it comes to reversing disease
 - The stark difference between began a "junk food vegan" and being a "health food vegan"
 - How important it is to have some connection with the food we eat

​Additionally, I am super inspired to start growing my own microgreens to develop a closer relationship with my nutrition, and to incorporate these nutrient dense powerhouses into my daily meals!

 Links to more...

- Show notes and resources: https://alter.health/episode56/

- Get a copy of Dr. Benjamin's book: https://amzn.to/2tmiOz3

- Apply to work with Dr. Benjamin: https://alter.health/membership

- Connect on Facebook: https://fb.me/alterhealthinc

- Follow Dr. Benjamin on Instagram: https://www.instagram.com/drbenjaminalter

Links to  more good stuff

- Work With Me - www.alter.health
- GREEN FORCE! - www.visfoods.co (use the code AlterLife for $10 off)
- Check out my favorite products - www.alter.health/products

This week, a young friend passed away suddenly due to a cardiovascular event.

Heart disease is the number 1 killer, and has been for some time.

The crazy thing is, like most all chronic diseases, it is COMPLETELY PREVENTIBLE AND REVERSIBLE!

​We talk about the most important risk factors to consider, including cardiovascular disease, high blood pressure, and STRESS (or disconnection).

Like most talks, this was jam packed with content. Some important takeaways include...

• Heart disease STARTS EARLY - you don't need to wait another minute to start caring for your heart
• CHOLESTEROL IS a significant risk factor that can be reduced on a whole food, plant based diet (reduce dietary choleserol!)
• Specific cholesterol lowering foods are high in fiber, such as: oats, beans, okra, eggplant, flax, avocado
• ANTIOXIDANTS are key in maintaining endothelial function (greens, berries, vitamin C)
• HIGH BLOOD PRESSURE is another important risk factor that can be addressed nutritionally (beets, celery, and magnesium are great)
• AEROBIC EXERCISE strengthens the heart
• STRESS and ISOLATION are more powerful predictors of cardiovascular disease and premature death than any biomarker
• LOVE and CONNECTION are the antidotes, and therefore maybe the most powerful medicine that can be prescribed

​

Links to learn more

- Show notes and resources: https://www.alter.health/episode55 

- Get a copy of Dr. Benjamin's book: https://amzn.to/2tmiOz3

- Apply to work with Dr. Benjamin: https://alter.health/membership

- Connect on Facebook:  https://fb.me/alterhealthinc

- Follow Dr. Benjamin on Instagram: https://www.instagram.com/drbenjaminalter

Links to  more good stuff

- Work With Me - www.alter.health
- GREEN FORCE! - www.visfoods.co (use the code AlterLife for $10 off)
- Check out my favorite products - www.alter.health/products

In this episode, I finish my reflection on the first 50 episodes of this podcast, covering episodes 22 - 50.

I share some highlights and learnings from each episode. Here are the links to each of the episodes for you to go back and listen to any of interest!

#22 - Dr. Satya Ambrose: Functional Medicine before it was cool + healing stories - https://alter.health/episode22

#24 - Arvind Chittumalla: How to be a healthy yogi - https://alter.health/episode24

#26 - Dr. Glen Nagel: The magical properties of cannabis and other weeds - https://alter.health/episode26

#28 - Dr. Sailesh Rao: A solution to world hunger, climate change, and violence - https://alter.health/episode28

#30 - Dr. Ben Reebs: A quantum talk on vitalism and individualized healthcare - https://alter.health/episode30

#32 - Wilfredo Benitez: Plant-powered performance nutrition - https://alter.health/episode32

#34 - Dr. Greg Nigh: Busting paradigms - alternative views on SIBO, cancer, and more - https://alter.health/episode34

#36 - Drs. Ron and Mary Hulnick: Spiritual Psychology as a tool for evolving consciousness - https://alter.health/episode36

#38 - Michael Brian Baker: Shamanism, plant medicine, and pranayama for transformation - https://alter.health/episode38

#40 - Dr. Joel Kahn: Vegan nutrition for ageless living - https://alter.health/episode40

#42 - Dr. Joan Borysenko: Cultivating resilience through mind-body mastery - https://alter.health/episode42

#44 - Dr. Susanna Alter: War and peace in relationships - https://alter.health/episode44

#46 - Dr. Larry Dossey: The ONE mind that heals us ALL - https://alter.health/episode46

#48 - Steve Bhaerman (Swami Beyondanada): Cosmic Comedy as an antidote to stress - https://alter.health/episode48

#50 - Dr. Joel Fuhrman: Nutritional excellence is more powerful than any drug - https://alter.health/episode50

 Links to learn more

- Show notes and resources: https://alter.health/episode54/

- Get a copy of Dr. Benjamin's book: https://amzn.to/2tmiOz3

- Apply to work with Dr. Benjamin: https://alter.health/membership

- Connect on Facebook: https://fb.me/alterhealthinc

- Follow Dr. Benjamin on Instagram: https://www.instagram.com/drbenjaminalter

Links to  more good stuff

- Work With Me - www.alter.health
- GREEN FORCE! - www.visfoods.co (use the code AlterLife for $10 off)
- Check out my favorite products - www.alter.health/products

In honor of brain week, we focus on how to support the health of the brain with lifestyle and nutrition! With diseases like Alzheimer’s and Autism on the rise, it is extremely important to consider how our lifestyle and food choices impact the health of your brain as well as the brains of your loved ones.

Topics we cover…

-The power of a diet high in fruits and vegetables!

-The preferred source of fuel for the brains – Glucose

-The importance of dietary fat for brain health.

-Specific superfoods for the brain

-Detrimental toxins that are hidden in certain foods.

-How exercise benefits brain cognition and memory

As always, if you have any specific questions or would like to explore your individual health and nutritional goals - feel free to reach out for a complimentary 45-minute consultation - https://alter.health/45-minute-consultation

Links to learn more

- Show notes and resources: https://alter.health/episode53/

- Get a copy of Dr. Benjamin's book: https://amzn.to/2tmiOz3

- Apply to work with Dr. Benjamin: https://alter.health/membership

- Connect on Facebook:  https://fb.me/alterhealthinc

- Follow Dr. Benjamin on Instagram: https://www.instagram.com/drbenjaminalter

Links to  more good stuff

- Work With Me - www.alter.health
- GREEN FORCE! - www.visfoods.co (use the code AlterLife for $10 off)
- Check out my favorite products - www.alter.health/products

In this episode, I take this time to reflect on the first 50 episodes of the Alter Your Health podcast. It's been a fun and exciting learning experience for me, and I wanted to reflect and share my learnings through conducting so many interviews with such amazing people.

I made it through the first 14 interviews I conducted on the podcast

Episode 0 - Dr. Susanna Alter: Our Healing Journeys - https://alter.health/episode0

Episode 1 - Jere Friendman: Healing with Gong and Breath - https://alter.health/episode1

Episode 2 - Dr. Leonard Laskow: Healing with Love - https://alter.health/episode2

Episode 3 - Andy Petranek: Living the Whole Life Challenge - https://alter.health/episode3

Episode 4 - Dr. Daniel Chong: Healing the heart with food - https://alter.health/episode4

Episode 5 - Dr. Christie Fleetwood: From Pharmacy to Farmacy - https://alter.health/episode5

Episode 6 - Benjamin Fox: Finding purpose and health through astrology - https://alter.health/episode6

Episode 7 - Meredith Klein: Finding balance with Ayurveda - https://alter.health/episode7

Episode 8 - Dr. Bill Pettit: Mental Health - one cause, one cure - https://alter.health/episode8

Episode 10 - Dr. Christian Gonzalez: Keeping cancer-free in a toxic world - https://alter.health/episode10

Episode 12 - Walter Werzowa: Music Medicine for Body, Mind, and Soul - https://alter.health/episode12

Episode 14 - Erin O'Rourke: Releasing trauma into the water through Watsu and aquatic therapy - https://alter.health/episode14

Episode 16 - Dr. Russell Marz: Nutrition to heal people and the planet - https://alter.health/episode16

Episode 18 - Amber Ryan: Mindfully moving into wholeness with 5Rhythms - https://alter.health/episode18

Episode 20 - Jovinna Chan: Being fully alive - https://alter.health/episode20

Links to more...

- Show notes and resources: https://alter.health/episode52/

- Get a copy of Dr. Benjamin's book: https://amzn.to/2tmiOz3

- Apply to work with Dr. Benjamin: https://alter.health/membership

- Connect on Facebook:  https://fb.me/alterhealthinc

- Follow Dr. Benjamin on Instagram: https://www.instagram.com/drbenjaminalter

Links to  more good stuff

- Work With Me - www.alter.health
- GREEN FORCE! - www.visfoods.co (use the code AlterLife for $10 off)
- Check out my favorite products - www.alter.health/products

In this episode, we follow up on episode #50 with Dr. Joel Fuhrman ​to go into greater detail as to what the nutritarian diet really is, and more importantly, what we think about it!

We love what Dr. Fuhrman is doing, and really appreciate him showing what the Gold Standard is with regard to nutritional excellence in our world today. We also appreciate how he gives freedom to individuals to choose how they want to measure up on the spectrum of nutritional excellence.

​Some things we cover include...

• Health = Nutrients / Calories - - - What does this really mean!?
• The concept of nutrient density - - -  What are some of the most nutrient dense foods?
• What about FRUIT - - - can I eat too much of it?
• FATs in the diet - - - The importance of nuts and seeds over oils
• Animal products - - - are they acceptable?​

As always, if you have any specific questions or would like to explore your individual health and nutritional goals - feel free to reach out for a complimentary 45-minute consultation!

Links to learn more

- Show notes and resources: https://alter.health/episode51/

- Get a copy of Dr. Benjamin's book: https://amzn.to/2tmiOz3

- Apply to work with Dr. Benjamin: https://alter.health/membership

- Connect on Facebook:  https://fb.me/alterhealthinc

- Follow Dr. Benjamin on Instagram: https://www.instagram.com/drbenjaminalter

Links to  more good stuff

- Work With Me - www.alter.health
- GREEN FORCE! - www.visfoods.co (use the code AlterLife for $10 off)
- Check out my favorite products - www.alter.health/products

What an inspiration it was to connect with Dr. Fuhrman at his beautiful nutritional healing retreat in San Diego, CA!

I have really looked up to Dr. Fuhrman and admired his work for years. I especially appreciate the simple focus that he promotes through the Nutritarian diet; HEALTH = Nutrients / Calories.

What this means is that each meal is an opportunity to flood the body with healing nutrients!

Some things we covered in this talk are...

• Dr. Fuhrman's personal evolution into a food as medicine philosophy
• Some misconceptions of other trendy diets
• Why diets don't work, ever
• How food addiction separates us from normal physiology
• The most powerful intervention that you can make to transform your health
• and much more!

I hope you enjoy the inspiration and wisdom as much as I did!

Links to learn more

- Show notes and resources: https://alter.health/episode50/

- Get a copy of Dr. Benjamin's book: https://amzn.to/2tmiOz3

- Apply to work with Dr. Benjamin: https://alter.health/membership

- Connect on Facebook:  https://fb.me/alterhealthinc

- Follow Dr. Benjamin on Instagram: https://www.instagram.com/drbenjaminalter

Links to  more good stuff

- Work With Me - www.alter.health
- GREEN FORCE! - www.visfoods.co (use the code AlterLife for $10 off)
- Check out my favorite products - www.alter.health/products

This episode, recorded on Thanksgiving morning, we take the opportunity to talk gratitude. But we go beyond the classic gratitude discussion...

​

We talk about...

• Why family provides such rich opportunity for healing
• How Gratitude is a powerful predictor of health
• Acceptance is more than just being OK with what is

​

Wishing All a happy and healthy Thanksgiving, and a safe Black Friday!

Links to learn more

- Show notes and resources: https://alter.health/episode49

- Get a copy of Dr. Benjamin's book: https://amzn.to/2tmiOz3

- Apply to work with Dr. Benjamin: https://alter.health/membership

- Connect on Facebook:  https://fb.me/alterhealthinc

- Follow Dr. Benjamin on Instagram: https://www.instagram.com/drbenjaminalter

Links to  more good stuff

- Work With Me - www.alter.health
- GREEN FORCE! - www.visfoods.co (use the code AlterLife for $10 off)
- Check out my favorite products - www.alter.health/products

I LOVED connecting with our guest today, Steve Bhaerman, who also goes by his stage name, Swami Beyondanada.​

​I've always identified myself as a serious kind of guy. I enjoy humor, but I had always judged my sense of humor as weak, often struggling to laugh, even in outright funny times! This conversation has already helped to dramatically shift my perspective on comedy in life.

Some of the things we covered in this episode are...

• The physiologic power of a good laugh
• How comedy is the antidote to stress
• The miracles that take place when we are able to shift perspective
• Why comedy is a powerful way to access creativity
• Is ALL comedy ALWAYS good - even in the serious and stress filled times of our society today?

We didn't even get a chance to dive into some other the other things that Steve is up to in life, like writing many, many books!

I did get a few good laughs, and intend to bring more laughter into future life. Hope you enjoy as much as I did!

Links to more

- Show notes and resources: https://alter.health/episode48/

- Get a copy of Dr. Benjamin's book: https://amzn.to/2tmiOz3

- Apply to work with Dr. Benjamin: https://alter.health/membership

- Connect on Facebook:  https://fb.me/alterhealthinc

- Follow Dr. Benjamin on Instagram: https://www.instagram.com/drbenjaminalter

Links to  more good stuff

- Work With Me - www.alter.health
- GREEN FORCE! - www.visfoods.co (use the code AlterLife for $10 off)
- Check out my favorite products - www.alter.health/products