Doctor Turned Health Coach

Your blood pressure can look perfectly normal whenever you check it and still rise significantly at other times of the day or night.

In this episode, I explain how stress, poor sleep, sleep apnea, salt intake, and other factors can create blood pressure patterns that occasional office or home readings may miss. I also share the case of a client whose daytime readings appeared reassuring while his nighttime blood pressure was reaching the 150s over nearly 100.

We discuss ambulatory blood pressure monitoring, why a 24-hour average can be more informative than an isolated reading, the limitations of cuffless wearables, and who may benefit from looking more closely at their nighttime blood pressure.

Huawei D2 Watchhttps://consumer.huawei.com/en/wearables/watch-d2/

Download my free 6 Healthy-Aging Habits ebook: https://www.healthyaging.drashori.com/ebook/ Looking to improve your health with physician-led health coaching: https://drashori.com/dr-ashori-assessment/ Subscribe to my Health Optimization newsletter: https://newsletter.drashori.com/ Curious how well you're aging? Take the healthy aging quiz here to get your score: https://drashori.com/healthy-aging-score/

Follow me on Instagram: https://www.instagram.com/DrAshoriMD Subscribe on YouTube: https://www.youtube.com/@DrAshoriMD

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Thank you for listening to this week's episode of Doctor Turned Health Coach by Mohammad Ashori MD. I would love your support by subscribing to this podcast, sharing it with someone you love, and leaving me a review on your favorite podcast app. Disclaimer: I care about each listener and want you to receive care that fits your life and medical needs. Always speak with your own licensed clinician before starting, stopping, or changing any health plan, medication, or routine. The information in this podcast is for general education. It is not medical advice. Listening does not create a patient–doctor relationship with me.

-Mohammad Ashori MD

Fatty liver disease is often discovered by accident. Maybe your ALT or AST is mildly elevated, or an ultrasound shows fat accumulating in your liver. The good news is that fatty liver is often reversible, especially when you address it early.

In this episode, I explain why fat builds up in the liver and share four practical ways to reduce it: eliminating liquid sugar and fructose, creating a sustainable eating window, eating more cruciferous vegetables and choline-rich foods, and adding moderate-intensity Zone 2 exercise.

You do not necessarily need an extreme diet, aggressive fasting, or medication. You need a consistent plan that helps your body use and clear the excess energy being stored in your liver.

Download my free Fatty Liver Fix Guide: https://www.healthyaging.drashori.com/fatty-liver-guide

Looking to improve your health with physician-led health coaching: https://drashori.com/dr-ashori-assessment/ Subscribe to my Health Optimization newsletter: https://newsletter.drashori.com/ Curious how well you're aging? Take the healthy aging quiz here to get your score: https://drashori.com/healthy-aging-score/

Follow me on Instagram: https://www.instagram.com/DrAshoriMD Subscribe on YouTube: https://www.youtube.com/@DrAshoriMD

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Thank you for listening to this week's episode of Doctor Turned Health Coach by Mohammad Ashori MD. I would love your support by subscribing to this podcast, sharing it with someone you love, and leaving me a review on your favorite podcast app. Disclaimer: I care about each listener and want you to receive care that fits your life and medical needs. Always speak with your own licensed clinician before starting, stopping, or changing any health plan, medication, or routine. The information in this podcast is for general education. It is not medical advice. Listening does not create a patient–doctor relationship with me.

-Mohammad Ashori MD

What do you do when you believe you're eating well and exercising consistently, but the results tell a very different story?

In this episode, I share the case of a health coaching client whose DEXA scan showed far more visceral fat and far less muscle than he expected. His instinct was to eat more protein, cut more carbohydrates, and lift even harder. But those were simply more extreme versions of the same strategies that had not been working.

We discuss why effort alone doesn't guarantee results, how healthy habits can become counterproductive when pushed too far, and why sometimes the most important step is to stop, reassess, and try a genuinely different approach.

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Download my free 6 Healthy-Aging Habits ebook: https://www.healthyaging.drashori.com/ebook/ Looking to improve your health with physician-led health coaching: https://drashori.com/dr-ashori-assessment/ Subscribe to my Health Optimization newsletter: https://newsletter.drashori.com/ Curious how well you're aging? Take the healthy aging quiz here to get your score: https://drashori.com/healthy-aging-score/

Follow me on Instagram: https://www.instagram.com/DrAshoriMD Subscribe on YouTube: https://www.youtube.com/@DrAshoriMD

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Thank you for listening to this week's episode of Doctor Turned Health Coach by Mohammad Ashori MD. I would love your support by subscribing to this podcast, sharing it with someone you love, and leaving me a review on your favorite podcast app. Disclaimer: I care about each listener and want you to receive care that fits your life and medical needs. Always speak with your own licensed clinician before starting, stopping, or changing any health plan, medication, or routine. The information in this podcast is for general education. It is not medical advice. Listening does not create a patient–doctor relationship with me.

-Mohammad Ashori MD

Continuous glucose monitors can show you how your blood sugar responds to food, exercise, sleep, and stress. But more data does not always lead to better decisions.

In this episode, I explain why a glucose spike is not automatically harmful, why ice cream can appear "better" than a banana on a CGM, and how focusing on individual readings can distract you from the bigger picture. We'll also discuss when a CGM may be useful, when an inexpensive glucose meter could be enough, and the question that matters most: Does lowering the number on your screen actually make you healthier?

------------------------- Download my free 6 Healthy-Aging Habits ebook: https://www.healthyaging.drashori.com/ebook/ Looking to improve your health with physician-led health coaching: https://drashori.com/dr-ashori-assessment/ Subscribe to my Health Optimization newsletter: https://newsletter.drashori.com/ Curious how well you're aging? Take the healthy aging quiz here to get your score: https://drashori.com/healthy-aging-score/

Follow me on Instagram: https://www.instagram.com/DrAshoriMD Subscribe on YouTube: https://www.youtube.com/@DrAshoriMD

Join me on Facebook: https://www.facebook.com/DrAshoriMD

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Thank you for listening to this week's episode of Doctor Turned Health Coach by Mohammad Ashori MD. I would love your support by subscribing to this podcast, sharing it with someone you love, and leaving me a review on your favorite podcast app. Disclaimer: I care about each listener and want you to receive care that fits your life and medical needs. Always speak with your own licensed clinician before starting, stopping, or changing any health plan, medication, or routine. The information in this podcast is for general education. It is not medical advice. Listening does not create a patient–doctor relationship with me.

-Mohammad Ashori MD

Most people know sleep is important. But I don't think we fully appreciate how quickly poor sleep can start changing our metabolism.

In this episode, I explain what happens when you consistently lose even a couple of hours of sleep. We get into blood sugar, insulin, cortisol, cravings, visceral fat, and why poor sleep can make weight loss much harder even when you're exercising and eating reasonably well.

I also explain what happens to hormones like leptin and ghrelin, why deep sleep and REM both matter, and the practical things I focus on with my health coaching clients: morning light, meal timing, caffeine, and keeping the bedroom cool.

If you're over 30 and dealing with weight gain, fatigue, cravings, brain fog, or metabolic problems, I would put sleep very high on the list of things to address first.

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Download my free 6 Healthy-Aging Habits ebook: https://www.healthyaging.drashori.com/ebook/ Looking to improve your health with physician-led health coaching: https://drashori.com/dr-ashori-assessment/ Subscribe to my Health Optimization newsletter: https://newsletter.drashori.com/ Curious how well you're aging? Take the healthy aging quiz here to get your score: https://drashori.com/healthy-aging-score/

Follow me on Instagram: https://www.instagram.com/DrAshoriMD Subscribe on YouTube: https://www.youtube.com/@DrAshoriMD

Join me on Facebook: https://www.facebook.com/DrAshoriMD

---------------------------

Thank you for listening to this week's episode of Doctor Turned Health Coach by Mohammad Ashori MD. I would love your support by subscribing to this podcast, sharing it with someone you love, and leaving me a review on your favorite podcast app. Disclaimer: I care about each listener and want you to receive care that fits your life and medical needs. Always speak with your own licensed clinician before starting, stopping, or changing any health plan, medication, or routine. The information in this podcast is for general education. It is not medical advice. Listening does not create a patient–doctor relationship with me.

-Mohammad Ashori MD

Fatty liver disease is something I'm seeing more and more in my patients, and one of the problems is that you may have it without realizing it.

In this episode, I explain what fatty liver actually is, why visceral fat matters, and why I pay attention to liver markers like ALT and AST. More importantly, I walk you through the four lifestyle changes I use to help improve fatty liver: cutting back on liquid sugars and fructose, creating a reasonable eating window, eating foods that support liver health, and getting consistent Zone 2 cardio.

I also talk about FibroScan testing and why you don't need a supplement, detox, or gimmicky "liver cleanse" to start improving the health of your liver.

If your ALT has been creeping up, or you've been told you have fatty liver, this is a good place to start.

DOWNLOAD YOUR FATTY LIVER GUIDE HERE:

https://www.healthyaging.drashori.com/fatty-liver-guide

------------------------- Download my free 6 Healthy-Aging Habits ebook: https://www.healthyaging.drashori.com/ebook/ Looking to improve your health with physician-led health coaching: https://drashori.com/dr-ashori-assessment/ Subscribe to my Health Optimization newsletter: https://newsletter.drashori.com/ Curious how well you're aging? Take the healthy aging quiz here to get your score: https://drashori.com/healthy-aging-score/

Follow me on Instagram: https://www.instagram.com/DrAshoriMD Subscribe on YouTube: https://www.youtube.com/@DrAshoriMD

Join me on Facebook: https://www.facebook.com/DrAshoriMD

---------------------------

Thank you for listening to this week's episode of Doctor Turned Health Coach by Mohammad Ashori MD. I would love your support by subscribing to this podcast, sharing it with someone you love, and leaving me a review on your favorite podcast app. Disclaimer: I care about each listener and want you to receive care that fits your life and medical needs. Always speak with your own licensed clinician before starting, stopping, or changing any health plan, medication, or routine. The information in this podcast is for general education. It is not medical advice. Listening does not create a patient–doctor relationship with me.

-Mohammad Ashori MD

Have you ever wondered how much exercise you need? Have you been confused about which wearable is better? Wondering why you're not getting better results in the gym?

1. More is better
2. Aerobic vs resistance exercise
3. Wearables and trackers
4. Creatine
5. Walking

The most improtant aspect of exercise is movement. The more you can move your body the better health you'll have. However, some adults will need a little more focused resistance training or aerobic training. As a family mediicne physician and health coach these are the nuances I tease out with my patients.

------------------------- Download my free 6 Healthy-Aging Habits ebook: https://www.healthyaging.drashori.com/ebook/ Looking to improve your health with physician-led health coaching: https://drashori.com/dr-ashori-assessment/ Subscribe to my Health Optimization newsletter: https://newsletter.drashori.com/ Curious how well you're aging? Take the healthy aging quiz here to get your score: https://drashori.com/healthy-aging-score/

Follow me on Instagram: https://www.instagram.com/DrAshoriMD Subscribe on YouTube: https://www.youtube.com/@DrAshoriMD

Join me on Facebook: https://www.facebook.com/DrAshoriMD

---------------------------

Thank you for listening to this week's episode of Doctor Turned Health Coach by Mohammad Ashori MD. I would love your support by subscribing to this podcast, sharing it with someone you love, and leaving me a review on your favorite podcast app. Disclaimer: I care about each listener and want you to receive care that fits your life and medical needs. Always speak with your own licensed clinician before starting, stopping, or changing any health plan, medication, or routine. The information in this podcast is for general education. It is not medical advice. Listening does not create a patient–doctor relationship with me.

-Mohammad Ashori MD

Food myths are abundant because of marketing. Have you ever wondered which salt to buy, whether whole wheat bread is okay, if you should have carrots, and how much protein to get?

This is our discussion today. I'm Dr. Ashori MD, a family medicine physician and health coach. I deal with these topics on a daily basis in my practice and perhaps it'll resonate with you.

1. Sea salt vs table salt.
2. Complex carbs vs simple carbs.
3. Starchy vegetables
4. Protein

-------------------------- Download my free 6 Healthy-Aging Habits ebook: https://www.healthyaging.drashori.com/ebook/ Looking to improve your health with physician-led health coaching: https://drashori.com/dr-ashori-assessment/ Subscribe to my Health Optimization newsletter: https://newsletter.drashori.com/ Curious how well you're aging? Take the healthy aging quiz here to get your score: https://drashori.com/healthy-aging-score/

Follow me on Instagram: https://www.instagram.com/DrAshoriMD Subscribe on YouTube: https://www.youtube.com/@DrAshoriMD

Join me on Facebook: https://www.facebook.com/DrAshoriMD

---------------------------

Thank you for listening to this week's episode of Doctor Turned Health Coach by Mohammad Ashori MD. I would love your support by subscribing to this podcast, sharing it with someone you love, and leaving me a review on your favorite podcast app. Disclaimer: I care about each listener and want you to receive care that fits your life and medical needs. Always speak with your own licensed clinician before starting, stopping, or changing any health plan, medication, or routine. The information in this podcast is for general education. It is not medical advice. Listening does not create a patient–doctor relationship with me.

-Mohammad Ashori MD

Most people already know they should eat better, exercise, sleep more, and manage their stress. The real problem is making those habits work in everyday life.

In this episode, I explain why many health plans fail even when the advice is good. Plans are often too complicated, the environment works against you, and too much depends on motivation.

I share a more practical approach: choose two or three small non-negotiables, shape your environment, connect new habits to routines you already have, and create a minimum standard you can maintain even on difficult days. The goal is not perfection. It is building a system that survives real life.

Download my free 6 Healthy-Aging Habits guide. Learn six practical habits you can begin using without completely overhauling your life.

https://www.healthyaging.drashori.com/ebook

Find out how well you're aging. Take my free Healthy Aging Quiz to receive your score and identify the areas of your health that may need the most attention.

https://drashori.com/healthy-aging-score/

Need personalized support? Learn more about working with me through one-on-one health coaching.

https://drashori.com/health-coaching/

Get practical healthy-aging guidance each week: https://newsletter.drashori.com/

Instagram: https://www.instagram.com/DrAshoriMD YouTube: https://www.youtube.com/@DrAshoriMD Facebook: https://www.facebook.com/DrAshoriMD

Thank you for listening to The Doctor Turned Health Coach Podcast with Mohammad Ashori, MD.

Subscribe so you do not miss future episodes. You can also support the podcast by sharing this episode with someone who may benefit and leaving a review in your favorite podcast app.

This podcast is provided for general education and is not medical advice. Always speak with your own licensed clinician before starting, stopping, or changing a medication, treatment plan, supplement, exercise program, or health routine.

Listening to this podcast does not create a doctor-patient relationship with Mohammad Ashori, MD.

If your blood pressure is high, cutting back on salt may not be enough.

In this episode, I explain five other factors that can keep blood pressure elevated: chronic stress, poor sleep, alcohol, insulin resistance, and low fitness. I also share five practical ways to start improving your numbers, including measuring your blood pressure correctly, walking after meals, testing the effect of alcohol and processed foods, protecting your sleep, and eating more potassium-rich foods.

The goal is not to obsess over one nutrient. It is to identify the patterns that are actually driving your blood pressure and make the changes that will have the greatest impact.

Take my free Healthy Aging Quiz. Get your healthy aging score and identify which areas of your health may need the most attention.

https://drashori.com/healthy-aging-score/

Download my free 6 Healthy-Aging Habits guide. Learn six practical habits that can improve your blood pressure, energy, sleep, metabolic health, and long-term health.

https://www.healthyaging.drashori.com/ebook

Need personalized support? Learn more about working with me through one-on-one health coaching.

https://drashori.com/health-coaching/

Get practical healthy-aging guidance each week: https://newsletter.drashori.com/

Instagram: https://www.instagram.com/DrAshoriMD YouTube: https://www.youtube.com/@DrAshoriMD Facebook: https://www.facebook.com/DrAshoriMD

Thank you for listening to The Doctor Turned Health Coach Podcast with Mohammad Ashori, MD.

Subscribe so you do not miss future episodes. You can also support the podcast by sharing this episode with someone who may benefit and leaving a review in your favorite podcast app.

This podcast is provided for general education and is not medical advice. Always speak with your own licensed clinician before starting, stopping, or changing a medication, treatment plan, supplement, exercise program, or health routine.

Listening to this podcast does not create a doctor-patient relationship with Mohammad Ashori, MD.