If you have obstructive sleep apnea, this means that you experience repeated episodes of upper airway obstruction and airflow succession. In simple terms, your airway becomes blocked when you sleep. In today’s episode, Dr. Minnie talks about the causes and symptoms of this condition as well as its connection to PCOS. We hear about the ways that OSA can affect health as well as quality of life. Dr. Minni highlights the fact that PCOS and OSA often present themselves as conditions that are associated with the metabolic system, insulin resistance, and obesity. Towards the end of the show, our host makes sure to point listeners toward a few solutions, as we learn actionable ways to decrease the risk of developing insulin resistance, PCOS, or OSA through simple diet and lifestyle changes. Tune in today!

Key Points From This Episode:

• Causes and symptoms of obstructive sleep apnea, and who this condition affects.
• The range of health conditions this condition has been connected to.
• Other conditions that people with obstructive sleep apnea also tend to have.
• Which conditions play a role in the development of insulin resistance.
• The most commonly used method of treating obstructive sleep apnea: CPAP.
• Whether CPAP plays a role in decreased insulin resistance.
• The connections between OSA and PCOS revolving around insulin resistance.
• How to reduce the risk of developing insulin resistance and thus avoid OSA.

Links Mentioned in Today’s Episode:

Anchor Wellness Center

As if women with PCOS don't have enough on their plates to deal with, add another to the list: gallbladder dysfunction and gall stones. Yes, it is true. Many women with PCOS also have problems with the functioning of the gallbladder but don’t despair. There are numerous options to help with better functioning, all of which Dr. Minni Malhotra covers in this episode. She explains why we have a gallbladder in the first place, the important function of bile, and why women with PCOS are more prone to gallbladder issues, as well as the benefits of doing a regular liver detox and eating healthy fats. Tune in today to find out more!

Key Points From This Episode:

• Why you have a gallbladder; the role it plays in digestion and why it’s often removed.
• Dr. Malhotra talks about bile and the function this toxic waste serves as an emulsifier.
• Learn why you might need to consume ox bile and digestive enzymes.
• The gastrointestinal reasons that women with PCOS commonly have gallbladder issues.
• Find out why Dr. Malhotra doesn’t recommend low fat diets for women.
• The value of doing regular liver detoxes when you have gall stones.
• How to maintain healthy gallbladder function, including eating healthy fats.
• Dr. Malhotra’s tips for doing a liver detox, like staying hydrated.

Links Mentioned in Today’s Episode:

Anchor Wellness Center

Did you know that you have a second brain? No, it’s not the brain of your ‘other half’, your spouse, or your children, it’s right in your belly! In this episode, Dr. Minni Malhotra talks about gut microbiome and the effect it can have on your immune system, hormones, and nervous system. Tuning in, you’ll find out how gut microbes can regulate brain function and health and how the microbiome is influenced by diet. By focusing on the health of your gut, you also focus on the health of your brain, so make sure to tune in today to find out more.

Key Points From This Episode:

• Hear about the enteric nervous system found in the gut, and how it influences the brain.
• Dr. Malhotra explains that gut microbial species regulate brain function and health.
• Learn about the evolution of gut bacteria and its host relationship.
• How the chosen delivery method influences the microbiome of a newborn baby.
• Depending on the area of the gastrointestinal system, microbial populations fluctuate.
• The importance of including fiber in your diet; your diet is key!
• Dr. Malhotra speaks about the role of gut microbiota in behavioral affective disorders.
• How an unhealthy gut affects on your immune system, hormones, and nervous system.
• By changing the types of bacteria in your gut, it may be possible to improve brain health.

Links Mentioned in Today’s Episode:

Anchor Wellness Center

Many of us set goals that we often end up not achieving. Why is this? Dr. Malhotra sits down today to talk about the importance of clarity and vision in helping you create the world you desire. Without any clarity, it is hard to remain motivated. You may feel like you are running into a brick wall when you are working without purpose. When you are clear on your 'why', you will feel inspired to keep going even during tough times. Dr. Malhotra gives us three questions to help us get clear on our purpose. When we can answer these, we can move through life intentionally. We also hear about vision and how it relates to clarity; while having a vision for yourself is vital, you first need to clarify the direction you are going. Towards the end of the show, we hear some actionable advice on envisioning the life you want. Tune in to hear it all!

Key Points From This Episode:

• We need to have clarity to succeed at anything we do in life.
• The three questions you need to ask if you want to gain clarity.
• Examples of leading experts who know the importance of having a ‘why’.
• Your ‘why’ can get you through tough times, when your motivation may dwindle.
• Dr. Malhotra’s passion for helping her patients become empowered around their health.
• SMART goals: specific, measurable, achievable, realistic, and trackable.
• The relationship between vision and strategy.
• Hear about Dr. Malhotra’s vision-setting process.
• What you can start doing right now to create a life as you envision it.

Links Mentioned in Today’s Episode:

Dr. Minni Malhotra on LinkedIn

Dr. Minni Malhotra Email

Anchor Wellness Center

Steve Jobs

Elon Musk

Bill Gates

Jim Fortin

Does winter get you down more than most? If so, you might suffer from seasonal depression, also known as seasonal affective disorder (SAD). In today’s episode, Dr. Minni Malhotra talks about this condition that can affect anyone, but especially women and those with weak immune systems. SAD mostly affects people who live in certain areas, particularly those that have fewer daylight hours during the cold winter months. In this episode, Dr. Malhotra explains the various risk factors and the roles that different neurotransmitters and even genetics play. You’ll also hear about treating SAD, so make sure to tune in today!

Key Points From This Episode:

• Risk factors for seasonal affective disorder (SAD) include a family history of depression and living in the northern hemisphere. 
• The role hormones and circadian rhythms play and whether melatonin treatment is effective.
• How bright light exposure can shift the pace of your circadian rhythm, thus combatting SAD.
• Different behaviors that can affect your circadian rhythm.
• The major neurotransmitters in mood disorders: serotonin, dopamine, and noradrenaline.
• Dr. Malhotra shares a study that shows that serotonin levels have seasonal variations.
• Find out why patients with SAD tend to gain weight during the winter months.
• Dr. Malhotra explains that genetics also play a role in increased vulnerability to SAD.
• Learn more about treating SAD, starting with light therapy or bright light exposure.

Links Mentioned in Today’s Episode: 

Episdoe 45 Discover the Circadian Rhythm

Dr. Minni Malhotra on LinkedIn

Anchor Wellness Center

All of us have an internal clock that regulates cycles in our body and that clock is called our circadian rhythm. A circadian rhythm is a natural internal process that regulates the sleep and wake cycle and repeats on each rotation of the earth, roughly every 24 hours. New studies are finding out the important ways that the circadian rhythm is connected to hormonal and metabolic cycles in our bodies. This means that having a well-functioning circadian rhythm is vital to the maintenance of good health. Tune in today and learn more about how the circadian rhythm connects the insides and outsides of our bodies, the negative effects of a disrupted circadian rhythm, and how to keep your circadian rhythm in good working order!

Key Points From This Episode:

• What a circadian rhythm is and how it affects cycles in your body.
• How your sleep patterns govern the start and end of your circadian rhythm.
• Disruptions in sleep patterns occur when your circadian clock genes are not in tune with night and day.
• Internal and external causes of a disrupted circadian cycle.
• Symptoms of a disrupted circadian cycle; sleepiness, cognitive problems, and more.
• How the circadian clock regulates your hormones and metabolism.
• New findings of conditions caused by circadian rhythm disruption.
• Why it is difficult to tie health conditions back to the circadian rhythm at times.
• Steps to take to help you regulate your circadian rhythm better.

Links Mentioned in Today’s Episode:

Anchor Wellness Center

Today we explore the role that hormones play in women’s lives, especially when undergoing menopause. Dr. Minni Malhorta opens the show by sharing a short anecdote about a patient of hers who was experiencing a short temper and high levels of aggression. Minni then talks about how this patient was experiencing hormonal imbalances, and how she could be unknowingly suffering from PCOS. Minni shares that women can experience fluctuating hormone levels throughout their lives, with menopause being a major factor to consider. She goes on to list a few symptoms from an extensive list, including hot flashes, night sweats, and peculiar dreams. To explain this, Minni discusses how hormones operate and what the various functions that they provide. In the latter half of the show, Minni talks about why women’s hormonal responses are as unique as fingerprints, and why each patient with a hormonal imbalance needs to be treated as such. She then goes into natural hormone replacement therapy and lists five reasons why they’re beneficial to patients. To end the show, Minni walks listeners through her mindful strategy, C-O-P-E. Be sure to tune in today! 

Key Points From This Episode:

• Introducing today’s topic, women, their hormones, and menopause.
• Minni shares an anecdote about a challenging patient of hers.
• Some of the symptoms her patient was experiencing.
• How menopause is related to PCOS.
• Minni describes the menopause experience and what it can be like for women.
• Hear about the range of symptoms that come with menopause.
• What some of the major female hormones are and how they operate.
• Minni tells listeners about natural hormone replacement.
• Why a one-size-fits-all-solution is a pipe dream.
• Reasons why you should consider natural hormone replacement therapy.
• The relationship between cortisol and the body.
• Minni’s mindfulness strategy, C-O-P-E.

Tweetables:

“PCOS comes in many forms and it is most frequently compounded with hormonal imbalance.” — Dr. Minni Malhorta [0:01:25]

“Every day, about 3,500 to 4,000 women enter menopause in the United States.” — Dr. Minni Malhorta [0:02:00]

“If a woman's hormonal symphony is out of tune, she can enter middle age as early as 15 years prior to menopause. The time before menopause is called perimenopause.” — Dr. Minni Malhorta [0:02:30]

Links Mentioned in Today’s Episode:

Anchor Wellness Center

By combining a balanced diet rich in a variety of vitamins and minerals with adequate exercise and regular sleep, you will give your body the best possible chance of fighting off harmful viruses. In today’s episode, Dr. Minni Malhorta covers an extensive range of vitamins and minerals and shares their best natural food sources. She covers all the usual suspects like vitamin C, vitamin D, and iron, as well as some which are less common, including curcumin and selenium. Toward the end of the show, Minni also gives listeners important information about sleep, the health benefits it has, and why it should never be compromised. To find out more about how you can best prepare your immune system for the battle against viruses, be sure to tune in to this episode.

Key Points From This Episode:

• Introducing today’s topic, Minni's top 10 natural nutraceuticals for immune support.
• How diet plays a role in immune support.
• Lifestyle practices like sleep and exercise and their influence on immune response.
• Minni talks about different vitamins and which food groups contain them.
• Why vitamin C is a good supplement to take in the winter months.
• How vitamin E acts as a useful antioxidant and how it helps immune response.
• Different forms of vitamin A and why they’re important. 
• Minni talks about the benefits of folate and folic acid.
• Hear about the function of iron and where you can source it.
• Why selenium should be incorporated into your diet.
• Zinc as a beneficial supplement and where you can find it.
• The importance of melatonin and how it can help you fight off viruses.
• Why sleep can help your immune system.
• The power of curcumin and where you can find it.
• Further supplements that Minni recommends. 

Tweetables:

“Did you know that your diet places a key role in keeping a top shape to protect you from toxins and infection.” — Dr. Minni Malhorta [0:00:46]

“A strong system relies on a balanced healthy diet. It’s like training for a battle and preparing your body ahead of time.” — Dr. Minni Malhorta [0:01:19]

“Getting sufficient sleep is one of the best ways to support natural immune health.” — Dr. Minni Malhorta [0:08:00]

Links Mentioned in Today’s Episode:

Anchor Wellness Center

Many of us are facing more pressure than ever before. While small amounts of stress can strengthen our immunity, chronic stress has dozens of harmful effects. In today’s episode, Dr. Malhotra talks about the relationship between stress and the immune system. She unpacks findings on the subject, highlighting that, although there has been a great deal of research, both our stress response and immune systems are very complex systems. We also hear about different ways stress enters our immune system, why our immune response to stress is similar to an infectious illness, and some ways to decompress and let go of stress. Tune in to hear it all!

Key Points From This Episode:

• Our ability to respond to threats enhances our reproductive capacity.
• Explaining evolutionary fitness with an example of how humans have adapted over time.
• Study findings on the relationship between stress and the immune system.
• Our reactions to stress and the immune system is highly complex.
• Exploring different stressors with some examples of these challenges.
• Three different ways stress gets inside the body to affect the immune system.
• The immunological response to stress is the same as that of an infection.
• Stress can be useful, but when it is chronic, it has harmful effects.
• 15 stress reduction techniques, including exercising, supplements, and restricting caffeine.

Tweetables:

“Human physiological response continues to reflect the demands of earlier environments.” — Dr. Malhotra [0:03:00]

“Despite nearly a century of research on various aspects of stress, investigators still find it difficult to achieve consensus on a satisfactory definition of this concept.” — Dr. Malhotra [0:04:24]

“Stress can cause the immunological change, just like an infection can.” — Dr. Malhotra [0:10:33]

Links Mentioned in Today’s Episode:

‘Psychological Stress and the Human Immune System: A Meta-Analytic Study of 30 Years of Inquiry’

Dr. Minni Malhotra on LinkedIn

Dr. Minni Malhotra Email

Anchor Wellness Center

Today on the show, Dr. Minni weighs in on the fourth pillar of her COPE methodology for maintaining good health: Enhanced mind mastery. Our state of mind has a powerful role to play in our healing journeys. There are studies that show that if our minds are in a constant state of unrest, this can have negative effects on our personal health. However, if we can get ourselves into the habit of devoting just ten minutes each day to meditation, we can fill our brains with positivity and clarity, thereby increasing our chances of maintaining good health. Tune in to learn more.

Key Points From This Episode:

• The fourth pillar of Dr. Minni’s COPE method: Enhanced mind mastery.
• How central having the right mindset is to our journey of healing.
• The tendency of the mind to scatter and be in a state of unrest.
• Keeping the mind from wandering by remembering it is ‘here’ in your body.
• A suggestion to set aside time each day to still the mind.
• The vicious cycle of bad thoughts the mind thinks if you identify with the wrong things.
• How to meditate and still the mind by focusing on breathing, or self-healing.
• The idea that focusing on too many external things creates destructive mind chatter.
• Getting into a cycle of thinking pleasant thoughts by simply actively thinking them.
• The link between thinking negative thoughts and inflammation and disease.

Tweetables:

“I believe that healing can come from the mind.”— Dr. Malhotra [0:00:48]

“If you take time every day, say about five minutes, 10 minutes to just silence your mind and get out, you will see that a lot of this chatter will go away.” — Dr. Malhotra [0:02:48]

“If we keep thinking these negative things, or these bad thoughts, that's when we promote inflammation and also, disease.” — Dr. Malhotra [0:08:25]

Links Mentioned in Today’s Episode:

Dr. Minni Malhotra on LinkedIn

Dr. Minni Malhotra Email

Anchor Wellness Center