Building Your Foundation: A Functional Podcast

Are you tired of the endless parade of wellness fads and biotech buzzwords promising shortcuts to a longer, healthier life? In this insightful episode, inspired by the "Yoga & Learn September: Non-Negotiable Habits for Longevity" event, we cut through the noise to reveal what truly matters for lasting health and increased lifespan.

Join Dr. Nancy A. Palermo, MD, and the experts from Thrive as we explore why focusing on fundamental, consistent actions is far more effective than chasing the latest trends or miracle pills.

In this episode, you will discover:

• The Simple Truths of Longevity: Learn how research consistently shows that practicing core habits daily – such as regular movement, adequate rest, whole foods, and meaningful connections – can add 7–10 years of healthy life.
• Why Fundamentals Beat Fads: Understand how the booming $4.2 trillion global wellness industry often leads to confusion and frustration, with quick fixes like GLP-1 medications highlighting the need for true habit change.
• Creating Your List of Non-Negotiables: We'll guide you through identifying habits that are backed by science, multi-beneficial, low-cost or free, and foundational for other healthy behaviors.
• The Science of Lasting Habits: Drawing on principles from James Clear's Atomic Habits, we'll explain how to build positive habits by making them obvious, attractive, easy, and satisfying. We'll also touch on how to reverse these principles to break unhealthy patterns, referencing successful public health campaigns like the reduction in smoking rates.
• The Secret to Transformation: Discover why consistency, not just motivation, is the key to achieving real change, emphasizing that small, steady steps lead to significant results over time.

This episode provides practical steps and tools to help you integrate these essential non-negotiable habits into your daily life, moving beyond the overwhelm and focusing on what genuinely builds lasting health. Tune in to take the first step toward a healthier, more vibrant future!

Keywords: Longevity, Healthy Habits, Wellness, Lifestyle Medicine, Thrive Carolinas, Dr. Nancy A. Palermo, Consistency, Habit Formation, Healthspan, Movement, Sleep, Whole Foods, Community, James Clear.

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Is Coca-Cola's new cane sugar version truly a healthier choice for Americans? In this illuminating episode, inspired by insights from Dr. Tracy Larson, MD, and the integrative health experts at Thrive Carolinas, we cut through the marketing to uncover the truth about sugary beverages. Traditionally, U.S. Coca-Cola has used high-fructose corn syrup (HFCS), while many other countries opt for cane sugar. But as cane sugar Coke arrives stateside, we explore if this seemingly healthier swap makes a real difference for your well-being.

Join us as we:

• Demystify HFCS vs. Cane Sugar: Learn why food manufacturers favor HFCS – it's cheaper, widely available, and extends shelf life. We reveal that despite their origins, both HFCS and cane sugar provide roughly the same calories and are linked to similar negative health effects, including obesity, diabetes, and heart disease. While some research hints at HFCS potentially increasing the risk of fatty liver disease and insulin resistance more, the experts emphasize that the real issue is your overall sugar intake, not just the type.
• Unpack the Immediate Impact of a Single Coke: Discover what happens in your body within minutes of drinking a 12-ounce can, which contains a staggering 39 grams of sugar (approximately 10 teaspoons). This far exceeds the American Heart Association's daily recommendation of 36 grams for men and 25 grams for women. We detail how this leads to blood sugar spikes, insulin surges, the liver converting excess sugar into fat, and dopamine levels rising to activate pleasure centers, potentially triggering cravings.
• Explore Healthier Alternatives: Don't feel deprived! We offer a range of refreshing and beneficial swaps for your bubbly cravings, including sparkling water with fresh fruit or herbs, kombucha (for probiotics), unsweetened iced tea, fruit-infused water, coconut water, homemade lemonade, and water with electrolyte packets. These choices offer hydration and flavor without the nutritionally empty calories and sugar overload.

Don't be fooled by the label! This episode emphasizes that switching to cane sugar doesn't make Coke a "healthy" choice, as both sweeteners are nutritionally empty and harmful in excess. The best approach for a longer, healthier life is moderation and intentionally swapping out soda for refreshing, healthier alternatives. Tune in to make informed decisions about your sugar consumption and embrace small changes that add up to significant health benefits!

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Join us for an insightful episode as we explore the surprising benefits of creatine, a compound once known primarily for athletic performance, now recognized for its powerful impact on brain health. Dr. Amy Fletcher delves into how creatine can be a valuable addition to your wellness routine, complementing essential foundations like nutritious food, exercise, sleep, and stress management.

In this episode, you'll discover:

• What creatine is and how it helps your brain produce and recycle ATP, its main energy source, especially during demanding cognitive tasks.
• The top brain benefits of creatine, including improvements in memory, focus, and processing speed, are backed by a 2024 meta-analysis.
• How creatine may offer protection against the metabolic effects of sleep deprivation, helping maintain mental sharpness.
• It has a potential role in neuroprotection and anti-inflammatory effects, supporting mitochondrial function and long-term resilience against cognitive decline.
• Emerging research on creatine's influence on mood regulation and its potential to enhance outcomes in depression.
• Practical advice on how to supplement with creatine, including recommended forms (creatine monohydrate powder) and dosage guidelines (optional loading phase and maintenance dosing).
• Insights into the safety and side effects of this well-researched supplement indicate that it's generally safe for long-term use in healthy individuals.

Learn why creatine stands out as a safe, well-studied option for supporting both mental performance and physical strength, and how pairing it with a holistic lifestyle can be a key strategy for aging well and performing at your peak. 

This podcast uses an AI scribe to convert Thrive's website content into conversational dialogue you can listen to wherever you are!

In today's digital age, health advice is everywhere, especially on social media platforms like Instagram and TikTok, often filling gaps where patients might have unanswered questions after healthcare visits. But with the increasing sophistication of AI in content creation, and a deluge of information at our fingertips, many are left wondering: who can you really trust for health information online?

In this episode, drawn from insights by Harlee Palmer, PA-C, we dive deep into how to identify reputable health sources and protect yourself from misinformation. Learn practical strategies to discern accurate and safe health advice online:

• Check Credentials: Discover why reliable health advice comes from qualified professionals such as Doctors (MD, DO), Registered Dietitians (RD), Certified Health Educators, and Licensed Therapists (LCSW, LPC, etc.). We'll discuss the importance of verifying credentials through professional directories or licensing boards, and why you should be cautious of self-proclaimed "experts" lacking formal education or clinical experience.
• Watch Out for Red Flags: Understand the warning signs of unreliable health content. Credible health professionals avoid promoting oversimplified "miracle cures," quick fixes, or sensationalized, fear-based claims. Instead, look for sources that share peer-reviewed research, offer balanced perspectives, and explain both the benefits and risks of treatments or trends.
• Look for Transparency: Learn how reputable health accounts operate. They disclose partnerships and sponsorships, avoid pushing products solely for profit, and provide evidence or context for any recommended tools, supplements, or programs. We'll highlight how constant promotion of detox teas, expensive programs, or supplements without proof is often marketing, not medicine.
• Follow Trusted Institutions: For reliable information, we recommend following established organizations like the CDC (Centers for Disease Control and Prevention), WHO (World Health Organization), Mayo Clinic, and university-affiliated or hospital-affiliated accounts.

Remember, while social media can be empowering, when in doubt, always consult a licensed healthcare provider before making health decisions based on online advice. Tune in to empower yourself with the knowledge to make informed health choices in the digital world!

This episode's content is based on "How to Spot Credible Health Information on Social Media" by Harlee Palmer, PA-C, edited by Thrive Carolinas.

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Have you heard the popular health advice to "Get 10,000 steps a day"? In this episode, we dive into the surprising truth behind this widely adopted recommendation. You might be shocked to learn that the 10,000-step goal didn't originate from medical research; instead, it began as a Japanese pedometer marketing campaign in the 1960s. Despite its lack of clinical evidence, it has been widely adopted by health apps, fitness trackers, and wellness guidelines.

Join us as we explore what the research truly says about daily step counts and chronic health conditions. A 2023 meta-analysis published in The Lancet reviewed multiple studies and found that significant health benefits can occur at much lower step counts than 10,000. In fact, walking just 7,000 steps per day was associated with remarkable risk reductions when compared to walking 2,000 steps/day.

Discover how aiming for around 7,000 steps daily can lead to:

• A 47% lower all-cause mortality
• A 25% lower cardiovascular disease risk and 47% lower cardiovascular mortality
• A 37% lower cancer mortality
• A 14% lower risk of type 2 diabetes
• A 38% lower risk of dementia
• 22% lower depressive symptoms
• 28% lower risk of falls

We'll discuss why more isn’t always better, as researchers found there’s no added benefit beyond 7,000–8,000 steps per day. We also emphasize that consistent daily movement is more crucial than chasing a specific number. Learn why even hitting the gym for an hour may not offset the risks of prolonged sitting, and how sedentary time (walking less than 4,000 steps per day) significantly increases the risk of chronic disease.

Tune in to understand the science behind daily movement, including how it supports mitochondrial health, insulin sensitivity, weight management, cardiovascular function, and stimulates the production of anti-inflammatory peptides called myokines. We'll also provide practical strategies to add more movement to your day without carving out extra hours, including "exercise snacks" like taking short walking breaks, using a standing desk, or doing calf raises.

Ultimately, you'll learn that you don’t need 10,000 steps to improve your health. The key is to aim for 5,000–7,000 steps per day, spread throughout your day, and prioritize consistent movement for significant results, especially for your heart, brain, and overall well-being.

This podcast uses an AI scribe to convert Thrive's website content into conversational dialogue you can listen to wherever you are!

Join us for an insightful episode as we dive deep into the world of sun protection. As we navigate mid-2025, sun exposure remains a year-round health concern, not just a summer issue. This episode is your essential guide to choosing the most effective and safest sunscreen options available today, refined with the latest insights from the Thrive team.

In this episode, you'll learn:

• Why daily sunscreen use is crucial: Understand how ultraviolet (UV) rays cause cumulative skin damage, accelerating aging, triggering sunburns, and increasing skin cancer risk, even on cloudy days or indoors near windows.
• The best ingredients for your skin and the planet: Discover why mineral sunscreens, featuring zinc oxide and titanium dioxide, are leading in safety and performance. These physical blockers reflect harmful UVA and UVB rays and are regarded as coral reef-safe.
• Ingredients to avoid in 2025: We'll highlight chemical UV filters like oxybenzone, octinoxate, homosalate, and avobenzone, explaining why they remain a concern due to potential hormonal disruption, absorption into the skin, and links to coral bleaching and long-term health risks.
• What's new in sunscreen for 2025: 
  • Increasing reef-safe standards: More communities and national parks are mandating formulas free of ingredients harmful to aquatic life.
  • Nanoparticle caution: Learn why non-nano versions of mineral filters are preferred due to safety and environmental concerns.
  • Advanced formulations: Explore new water-resistant options that blend zinc oxide with antioxidant-rich plant extracts like vitamin C, green tea, or aloe for added skin health benefits.
  • Sustainable packaging: Find out what to look for, including compostable tubes, recyclable containers, and refillable dispensers, to lower your environmental footprint.
• Essential Sunscreen Tips for 2025: Get practical advice on using broad-spectrum SPF 30+, applying daily, reapplying every 2 hours (especially after sweating or swimming), covering hard-to-reach spots, and prioritizing mineral filters when checking ingredient labels. 

Don't let cloudy days or indoor time fool you – UV rays are always present. This episode will empower you to stay sun-smart all year.

This podcast uses an AI scribe to convert Thrive's website content into conversational dialogue you can listen to wherever you are!

Are you neglecting a crucial part of your sun protection routine? While most of us remember to protect our skin, safeguarding our eyes from the sun is just as crucial and often overlooked, often dismissed as a mere fashion statement. In this insightful episode, we dive deep into why your eyes deserve as much care and attention as your skin.

We uncover the hidden dangers of sun exposure to your eyes, explaining how both ultraviolet (UV) radiation (UVA and UVB) and high-energy blue light can be harmful over time. You'll learn that the early morning and late afternoon sun can expose your eyes to nearly twice the radiation compared to midday due to the sun’s angle, and how reflected UV light from water (up to 100%) and snow (up to 80%) poses significant risks.

Discover the potential short- and long-term eye conditions linked to repeated sun exposure, including:

• Cataracts: Caused by UV radiation damaging proteins in the lens.
• Macular Degeneration: Linked to blue light exposure, affecting central vision.
• Eye and Eyelid Cancers: Increased risk from prolonged exposure.
• Pterygium (Surfer’s Eye): Painful growths often requiring surgical removal.

Most importantly, we'll equip you with the knowledge to protect yourself. Learn why high-quality sunglasses are your first line of defense, classified as medical devices by the FDA. We'll guide you on what to look for in sunglasses to ensure excellent UV protection:

• 100% UV Protection or UV 400: Blocks both UVA and UVB rays.
• Amber or Brown Tints: Filters blue light and enhances contrast.
• Large or Wraparound Frames: Offers better coverage and protection from peripheral light.
• The simple addition of a wide-brimmed hat can significantly reduce overhead UV exposure.

Finally, we explore specialty options that may be worth considering, depending on your lifestyle, such as polarized lenses for glare reduction, photochromic lenses that adapt to changing light conditions, and even contact lenses with UV protection (although these still require sunglasses).

Don't leave home without your shades! Tune in to understand how a few mindful steps can help you enjoy the sunshine without risking long-term eye damage.

This episode description is based on the article "Why You Need to Sun-Guard Your Eyes" by Nancy A. Palermo, MD, published on Thrive Carolinas.

This podcast uses an AI scribe to convert Thrive's website content into conversational dialogue you can listen to wherever you are!

Join us on the Thrive Carolinas podcast as we dive into the Environmental Working Group's (EWG) 2025 Shopper’s Guide to Pesticides in Produce. This essential guide helps you make informed choices about the fruits and vegetables you eat, focusing on "how that produce is grown".

In this episode, we'll explore:

• The Dirty Dozen: Discover the fruits and vegetables most likely to carry high levels of pesticide residues. Learn how the 2025 report goes a step further, considering not just the amount of pesticide, but also "how toxic those chemicals are".
• New Additions and Concerning Contaminants: We'll discuss why blackberries and potatoes were added to this year’s Dirty Dozen due to concerning levels of contamination. 
  • For blackberries, over 93% of samples tested had pesticide residues, with many containing up to four different chemicals, including cypermethrin, which "may cross the placenta and impact fetal brain development" and is classified as a "possible carcinogen".
  • For potatoes, over 90% contained chlorpropham, a chemical used to prevent sprouting that is "banned in the European Union due to health risks, including thyroid disruption in animal studies".
• The Clean Fifteen: Find out about the produce with the lowest levels of pesticide contamination. These "safer picks" are great non-organic options with "little to no detectable pesticide residue," especially when organic isn't available.
• Why It Matters: Understand the growing awareness around chemical exposure in our food, with groups like the "Make America Healthy Again Commission" pointing to pesticides as "potential contributors to rising childhood chronic diseases".
• Practical Steps You Can Take: We'll share actionable advice to protect your health today, including buying organic for Dirty Dozen items, using the EWG guide at the grocery store or farmer's market, and thoroughly washing your produce.

Tune in to make more informed choices for a healthier summer!

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Summer brings the joy of outdoor adventures, but often, it also brings an unwelcome challenge: bugs! Mosquitoes, ticks, blackflies, horseflies, and even nearly invisible "no-see-ums" can quickly turn a relaxing evening into an itchy ordeal or even a health concern, transmitting diseases like West Nile Virus, Zika, dengue, Lyme disease, and Rocky Mountain spotted fever. While chemical repellents like DEET are effective, many people are actively seeking safer, natural alternatives.

In this episode, Harlee Palmer, PA-C, shares expert insights on how to enjoy your summer while minimizing bug bites naturally, without relying on harsh chemicals.

You'll discover practical, DEET-free strategies including:

• Smart Dressing Choices: Learn how wearing light-colored clothing (as dark and bright colors attract insects) and opting for long sleeves, pants, and socks can significantly reduce your exposure to bites. We'll also touch on clothing pre-treated with permethrin, a natural compound derived from chrysanthemum flowers, safe for use on clothes.
• Timing and Location Matters: Understand why it's beneficial to avoid outdoor activities at dawn and dusk when mosquitoes are most active. You'll also learn to steer clear of stagnant water, tall grass, and dense woods, which are prime bug habitats. Plus, a simple trick like using fans on patios and porches can deter many flying insects.
• Effective Natural Repellents: Explore several powerful alternatives to DEET that utilize essential oils and plant-based compounds. This includes Lemon Eucalyptus Oil (containing PMD, which offers protection comparable to low concentrations of DEET), Citronella (effective for short periods), Lavender Oil, Tea Tree Oil, Peppermint and Spearmint Oils, and Neem Oil.
• DIY Bug Spray Recipe: Get a simple do-it-yourself recipe for a natural bug spray using lemon eucalyptus, lavender, and tea tree oils, combined with witch hazel and distilled water, with an optional boost from apple cider vinegar.
• Additional Tips for a Bug-Free Space: Hear about other helpful strategies such as avoiding scented lotions or perfumes that can attract insects, using mosquito netting for various outdoor areas, planting bug-repelling herbs like basil, rosemary, and mint around your patio, and keeping your skin dry as mosquitoes are drawn to sweat.

We also highlight important cautions to ensure safety, including the necessity of performing a patch test before applying new natural products and consulting your doctor if you are pregnant, breastfeeding, or considering use on children under three years old.

Tune in to transform your summer into a comfortable, bite-free experience with these simple, natural methods!

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Description: As summer 2025 heats up, it's the perfect time to fire up the grill and enjoy outdoor cooking! This episode, updated from the 2024 Grilling & Toxicity Article, is packed with health-focused insights to help you enjoy delicious, healthy meals all summer long.

In this episode, we'll dive into:

• Embracing Plant-Based Grilling: Discover how to add variety and health benefits by grilling vegetables like zucchini, bell peppers, and mushrooms, marinated with olive oil and herbs for added flavor.
• Lean into Lean Proteins: Learn about opting for healthier meat choices such as chicken breasts, turkey burgers, or fish, which help reduce saturated fat intake and pair well with various marinades and spices.
• Mindful Marinades: Get tips on creating your own marinades using fresh ingredients like lemon juice, garlic, and herbs to effectively control sodium and sugar levels for a healthier meal.
• Grill Safety First: We'll cover crucial safety measures, including ensuring your grill is clean and functioning properly, always grilling in a well-ventilated area, keeping a fire extinguisher nearby, and using a meat thermometer to ensure proteins are cooked to a safe temperature.
• Staying Hydrated and Sun-Safe: Understand the importance of staying hydrated and protecting yourself from the sun’s harmful rays while outdoors by wearing sunscreen, a hat, sunglasses, and taking breaks in the shade.
• Exploring Global Flavors: Get inspired to diversify your grilling repertoire by incorporating international spices and sauces, thinking beyond traditional BBQ.
• Sustainable Choices: Consider how using sustainable charcoal or gas options can help reduce environmental impact, and how sourcing local and organic produce supports community agriculture and ensures fresher ingredients.

Tune in to ensure your grilling season is both safe and delicious, guided by the personalized healthcare approach of Thrive Carolinas.

This podcast uses an AI scribe to convert Thrive's website content into conversational dialogue you can listen to wherever you are!