Running, Resilience & the Power of Community with Frankie Ruiz

What if running could improve not only your physical health, but also your mental resilience, relationships, and overall quality of life?

In this episode of Essence and Essentials, Jasmine Looi is joined by Frankie Ruiz, co-founder of the Life Time Miami Marathon and Chief Running Officer for Life Time. Frankie is a longtime leader in the South Florida running community and the founder of the Brickell Run Club and We Run Miami, helping build a culture where movement and community go hand in hand.

Jasmine and Frankie explore the connection between running, longevity, and quality of life—from heart health, training zones, consistency, and lactate threshold training to the mental benefits of movement. Frankie shares why runners shouldn't become overly obsessed with metrics, why consistency matters more than constantly pushing to the limit, and how running can help build resilience for challenges beyond the sport. The conversation also highlights the power of run clubs and community in creating connection, especially in a city like Miami. Frankie reflects on how Brickell Run Club grew from a small group into one of the world's largest free weekly running meetups.

Jasmine also shares her personal interest of running which first started with Frankie's Brickell Run Club and how it benefits her focus as a medical student to this day. Furthermore, she briefly details the positive effects of aerobic exercise overall from a physical and mental health standpoint.

To close, Frankie shares the personal mantra he lives by: “Don’t Stop.” From movement and exercise to family, adversity, and everyday life, this conversation is a reminder to keep moving forward with momentum, purpose, and connection.

🎧 Tune in for a conversation about running, longevity, mental health, resilience, community, and what it means to keep moving forward.

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What happens when AI starts influencing not only how we work, but how we communicate, create, and even understand empathy? 🤖💭

In this unique 2nd episode of Essence and Essentials (PART 2), Jasmine sits down with software engineer Kieran Abesamis as they build a website demo for the podcast using AI, or “Essence.” During their website-building, the two discuss the importance of using AI as a tool rather than a replacement for expertise and debate whether AI can actually make us more empathetic across their two fields of healthcare and software engineering.

The conversation goes beyond technology—into the limits of humanizing AI, the risks of becoming overly dependent on it, and why staying informed matters as AI continues to evolve.

The completed demo website for “Essence and Essentials” can be found here:

https://ktda03.github.io/EssenceAndEssentials/E&E/src/index.html

Most importantly, Kieran dedicates this episode and website-building in honor of remembering Andrew Bishop and supporting the non-profit organization, Mothers Against Drunk Driving (MADD). MADD’s mission is to end drunk and drugged driving, support the victims of these violent crimes, and prevent underage drinking and other drug use. Please consider donating with the link here: https://madd.org/

Stay tuned with...

“Essence and Essentials” on all podcasting platforms!

Instagram and TikTok: @essenceandessentials_

Youtube: @essenceandessentials

What happens when AI starts influencing not only how we work, but how we communicate, create, and even understand empathy? 🤖💭

In this unique 2nd episode of Essence and Essentials (PART 1), Jasmine sits down with software engineer Kieran Abesamis as they build a website demo for the podcast using AI, or “Essence.” During their website-building, the two discuss the importance of using AI as a tool rather than a replacement for expertise and debate whether AI can actually make us more empathetic across their two fields of healthcare and software engineering.

The conversation goes beyond technology—into the limits of humanizing AI, the risks of becoming overly dependent on it, and why staying informed matters as AI continues to evolve.

The completed demo website for “Essence and Essentials” can be found here:

https://ktda03.github.io/EssenceAndEssentials/E&E/src/index.html

Most importantly, Kieran dedicates this episode and website-building in honor of remembering Andrew Bishop and supporting the non-profit organization, Mothers Against Drunk Driving (MADD). MADD’s mission is to end drunk and drugged driving, support the victims of these violent crimes, and prevent underage drinking and other drug use. Please consider donating with the link here: https://madd.org/

Stay tuned with...

“Essence and Essentials” on all podcasting platforms!

Instagram and TikTok: @essenceandessentials_

Youtube: @essenceandessentials

Welcome to the Season 2 premiere of Essence & Essentials! In this solo episode, I share the story behind the podcast—from the initial idea during medical school to building it into a platform that explores the intersection of healthcare, humanity, and meaningful conversation.

Through questions submitted by friends, I discuss the experiences that inspired me to take the leap into podcasting, balancing medical school with a passion project, and why work-life balance, curiosity, and authentic connection are at the heart of everything I do.

Whether you're a medical student, aspiring physician, healthcare professional, or simply someone pursuing a meaningful goal, I hope this episode encourages you to trust the process and take the first step toward creating something that matters.

Episode Highlights:

• Why I started a podcast during medical school
• The story behind Essence & Essentials
• Lessons from my medical school journey
• Balancing medicine with creative projects
• Curiosity as a tool for lifelong learning
• Leadership, wellness, and meaningful conversations
• My vision for the future of the podcast

About Essence & Essentials:

Hosted by Jasmine Looi, Essence & Essentials is an educational podcast focused on human health and humanities. The goal is to share how to improve the quantity or quality of life through thoughtful conversation with a broad range of guest speakers of all backgrounds.

Connect

📸 Instagram: https://www.instagram.com/jasmine.looi/

💼 LinkedIn: https://www.linkedin.com/in/jasmine-looi-628b03200

▶️ Subscribe: https://www.youtube.com/@essenceandessentials?sub_confirmation=1

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“Essence and Essentials” on all podcasting platforms!

Instagram and TikTok: @essenceandessentials_

Youtube: @essenceandessentials

What if longevity isn't just about living longer—but living better?

In the Season 1 finale of Essence & Essentials, Jasmine Looi sits down with Dr. Jacqueline Junco, an MD, MPH, board-certified integrative medicine physician and Chair of Integrative Medicine at Nova Southeastern University. With over 30 years of experience blending conventional medicine with traditional Chinese medicine, Dr. Junco shares her journey into acupuncture, nutrition, longevity medicine, and whole-person care.

Together, they explore:

• How acupuncture influences the autonomic nervous system and stress response
• The connection between chronic inflammation, immune function, and overall health
• Mitochondrial health and practical strategies to optimize energy production
• The role of exercise, sleep, nutrition, and stress management in longevity
• Omega-3s, magnesium, vitamin D, and other commonly discussed supplements
• Emerging trends in longevity medicine, including peptides and biohacking
• Circadian rhythms, morning sunlight, grounding, and mindfulness practices
• Building a longer health span—not just a longer lifespan

Dr. Junco also shares her personal daily wellness routine, favorite longevity habits, and practical advice for students, healthcare professionals, and anyone looking to improve their physical and mental well-being.

Whether you're interested in integrative medicine, preventive health, healthy aging, or optimizing your daily habits, this conversation offers valuable insights into creating a healthier, more resilient life.

Listen in as we discuss the science and philosophy of longevity, stress reduction, and living well from the cellular level up.

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For this episode of Essence and Essentials, Jasmine Looi sits down with Hamed Jarwan to explore public health, healthcare systems, and cultural lifestyle differences between Kuwait and the United States. From universal healthcare and government-funded medicine to chronic disease prevention, smoking culture, and late-night food industry, the conversation highlights how social context of Kuwait shapes population health outcomes. Hamed shares insights from his experiences in both Kuwait and the U.S., discussing obesity, diabetes, cardiovascular disease, and the challenges of balancing modernization, convenience, and wellness in today’s world. Together, they reflect on the importance of prevention, lifestyle habits, and building healthier communities through awareness and cultural change.

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For her first self-episode, Jasmine Looi reflects on completing her second semester of medical school while pursuing work-life balance through running, friendships, family support, and personal growth. From navigating the intensity of medical school to learning the importance of mindset, self-care, and staying grounded in your “why,” this solo episode dives into the realities of balancing ambition with well-being. Jasmine shares five key takeaways from her recent experiences, including enjoying the learning process, staying curious, protecting your peace, and believing in yourself even during overwhelming moments. Whether you’re a medical student, healthcare professional, or simply someone striving for balance in a demanding season of life, this episode offers honest reflections, encouragement, and reminders to slow down, stay present, and trust your journey.

CARE philanthropy: https://www.care.org/

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Spotify/Apple Podcasts: “Essence and Essentials”

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In this episode, Jasmine Looi is joined by three other medical students at different stages of their journey—an M1, M2, and M4—bringing diverse perspectives across time, geography, and experience. From Philadelphia to Gainesville to New York City, this conversation dives into how future physicians are not only improving the quantity and quality of life for their patients, but also learning to do the same for themselves.

Together, they explore:

1. Evolving specialty interests—from neurology and cardiology to anesthesiology and internal medicine.
2. The reality of work-life balance in medical school (and how environment shapes it)
3. Honest advice for pre-meds and current students navigating each stage

Through personal stories—whether it’s long division during a cardiovascular exam, a Puerto Rico trip, or finding purpose in patient care—this episode captures the essence of becoming a physician while staying grounded as a person.

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In this episode of Essence and Essentials, Jasmine Looi talks with first-year osteopathic medical student, Serratt Nong, about his medical journey, shaped by his Cambodian heritage, family influence, and early exposure to the ER. He shares insights on balancing the demands of medical school with fitness, mental health, and personal life, emphasizing routines, “non-negotiables,” and staying grounded through exercise and hobbies. The conversation also explores physician burnout, work-life balance in medicine, and the importance of maintaining identity beyond the white coat.

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In this episode of Essence and Essentials, Jasmine Looi speaks with nursing student Melody Song about her journey toward becoming a CRNA and her passion for patient-centered care. Melody describes her global health experience in Kenya, where she observed significant disparities in resources, education, and patient care. Through these experiences, Melody reflects on the importance of compassion, adaptability, and advocacy in improving both the quality and accessibility of healthcare.

Together, they discuss the realities of nursing school, including academic rigor, burnout, and the challenge of maintaining work-life balance. They highlight the role of mindset, community, and social support in sustaining well-being, emphasizing that caring for others begins with caring for oneself.

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Spotify/Apple Podcasts: “Essence and Essentials”

Instagram and TikTok: @essenceandessentials_

Youtube: @essenceandessentials