Heal Thy Self with Dr. G

Episode Description:

You are not tired because you slept badly. You are tired because of what you are doing in the first five minutes after you wake up.

There is a specific window, the first 60 minutes after you open your eyes, where your body runs a hormonal program that quietly determines your energy, your focus, and your stress resilience for the entire day. Cortisol rises by more than 50% in the first 30 to 40 minutes. It is called the cortisol awakening response and it is your body's built in ignition. The problem is not the cortisol. The problem is what most people are stacking on top of it before they even get out of bed.

In this episode, you will learn:

 •  Why reaching for your phone in the first few minutes of the day is pouring stress into a nervous system that is already at its peak, and why doing that every morning for years builds a body that lives in low grade fight or flight

 • Why the 90 minute coffee rule is not backed by good studies, what the actual problem with morning coffee is, and the simple fix that will make your mornings more productive without any timing rules

 • Who the cortisol awakening response matters for most: if you have afternoon energy crashes, anxiety, blood sugar issues, or you cannot fall asleep at night no matter how tired you are, the first hour is the lever you have not pulled yet

None of this costs a dollar. All of it starts tomorrow morning.

Product reviews assess both brand transparency and product quality. If a company doesn’t respond to our outreach, it doesn’t automatically mean their product is low quality but it does mean they’re failing their customers on transparency and communication.

We reach out multiple times. No response isn’t an oversight, it's a choice. And consumers deserve better.

Timestamps:

0:00 - Intro1:30 - What the Cortisol Awakening Response Actually Is (And Why It's Not a Bad Thing)

2:30 - The Most Important Thing to Do in That Window That Costs Nothing

4:00 - The First Mistake Almost Everyone Makes Within Minutes of Waking Up

6:00 - What Happens to Your Nervous System When You Do This Every Morning for Years

7:30 - Why Your First Meal Is Setting Your Energy, Focus and Cravings for the Day

9:00 - The Truth About the 90-Minute Coffee Rule (And Why the Internet Gets It Wrong)

11:00 - Who This First Hour Matters for More Than Anyone Else

12:30 - The Simple Morning Protocol That Changes Everything

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Episode Description:

You eat perfectly all day. You are disciplined, productive, hitting every goal. And then night hits, the phone goes down, the day is over, and something takes over. You are not broken. You are wired.

Amber Romaniuk is an emotional eating, hormone, and digestive health expert who has been doing this work for over a decade. She knows what it is to eat tables full of food in one sitting. To throw food away and go back to the dumpster for it. To lose and regain over a thousand pounds across five years. And she knows how that pattern started, what was underneath it, and how it ends. This conversation goes far beneath the behavior into the nervous system, the hormones, the gut, and the childhood wounds that drive the whole cycle.

In this episode, you'll discover:

 •   Why high achieving women who are disciplined in every other area of their lives are often the most susceptible to emotional eating, and why no amount of external success can fill the internal void that is driving it

 •    How people pleasing drives cortisol, suppresses progesterone, tanks thyroid function, and creates the exact hormonal environment that makes nighttime cravings feel impossible to resist

 •    The three questions to ask yourself the moment a craving hits at night to tell the difference between physical and emotional hunger, and how to start rewiring the neural pathway that has been lighting up every evening

This is not about willpower. It is about what is underneath.

Amber Romaniuk:

Website: https://amberapproved.ca/

Instagram: ​​https://www.instagram.com/amberromaniuk/?hl=en

Timestamps:

0:00 - Intro

2:07 - Rapid Fire: The Signs, the Patterns and Why Restriction Always Backfires

7:05 - Amber's Own Story: From Binge Eating to Digging Through a Dumpster

11:05 - The Moment She Realized This Was Never About Food

13:00 - Why the Most Disciplined, High-Achieving Women Often Struggle the Most Behind Closed Doors

19:00 - The Nervous System, Hormones and How They Drive Eating Behavior

28:00 - Why Emotional Hunger Feels Physical (And How to Tell the Difference)

34:00 - How Unresolved Trauma Lives in the Body and Shows Up at the Kitchen

42:00 - The Role of Shame, Self-Loathing and Negative Self-Talk in the Cycle

46:00 - Can Excess Weight Actually Be the Body Protecting Itself From Trauma?

51:00 - People Pleasing, Self-Abandonment and How They Fuel Disordered Eating

56:30 - What to Do Tonight When the Craving Hits — Three Grounding Questions

58:00 - The Two-Minute Body Check-In That Can Change Everything

59:00 - Where to Find Amber and How to Get Support

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Episode Description:

You have been taking turmeric. Your joints are still stiff. Your inflammation is still there. And there is a really good chance the turmeric has been doing almost nothing the entire time.

It is not your fault. Every health article, every wellness post, and every label has told you the same thing: add black pepper and you are good to go. That advice is based on a single 1998 study. When researchers went back and tested it properly in a controlled human trial published in 2021, black pepper did not improve curcumin absorption at all. It performed no better than plain turmeric with nothing added. In that same study, a properly formulated version of curcumin was over 20 times more absorbable. Dr. G breaks down exactly what that means and what to look for instead.

In this episode, you will learn:

 •  Why plain curcumin has less than 1% bioavailability, how your liver tags it for removal almost immediately, and why you can swallow a large dose and end up with almost none of it in your system

 • What enhanced delivery forms actually mean on a label, including phospholipid, micellar, phytosome, and nanoparticle curcumin, and why these are not just marketing words

 • Who should not be taking curcumin at supplemental doses, including people on blood thinners, those with gallstones or bile duct issues, anyone prone to kidney stones, and people on diabetes medication

Turmeric works. The research is strong. You just have to be taking the right form.

Product reviews assess both brand transparency and product quality. If a company doesn’t respond to our outreach, it doesn’t automatically mean their product is low quality but it does mean they’re failing their customers on transparency and communication.

We reach out multiple times. No response isn’t an oversight, it's a choice. And consumers deserve better.

Timestamps:

0:00 - Intro

1:30 - Does Turmeric Actually Work? What the Research Shows

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→ KION| Visit getkion.com/DRG for 20% off

Episode Description:

Your skincare routine is not going to save you if you are deficient in the nutrients your skin is actually built from. And seven out of ten people in clinical practice are walking around with low omega-3 levels without knowing it.

Angelo Keely is the co-founder of Kion and one of the most evidence-based minds in nutrition. This is his third time on Heal Thy Self and the conversation goes deep on fish oil, inflammation, seed oils, and why the supplements most people are taking are either the wrong thing, the wrong dose, or completely ineffective because they have never addressed the foundational nutrient deficiencies underneath.

In this episode, you'll discover:

 •   Why Gen Z is aging faster despite eating cleaner, and why spending money on skincare without fixing your nutrient deficiencies is like painting over a structural problem in a building

 •    How omega-3s work at the red blood cell level, what it means for your cells to go from 4% to 8% omega-3 composition, and why that shift produces a 15% reduction in all cause mortality

 •    The truth about seed oils vs saturated fat, including what the human data actually shows, why the influencer narrative is misleading, and what Angelo himself eats despite what the research says

Plus what pro-resolving mediators actually do in the body, why ibuprofen sends the workers home while omega-3s fix the pothole, and how to know if your fish oil has already gone rancid before you open it.

Find Kion: Website:https://www.getkion.com/drg

Instagram: ​​https://www.instagram.com/kion/?hl=en

Timestamps:
0:00 - Intro

2:07 - Meet Angelo Keely: Third Time on the Show, and the Fish Oil Conversation Changes Everything

6:45 - Rapid Fire: Seed Oils, Butter, and a Question That Might Surprise You

10:00 - What Angelo Was Doing Before Kion (And the Dark Adolescence He Came From)

13:00 - The Business Lesson That Took Ten Years to Learn

16:00 - Why Consistency Beats Everything Else (And How to Give 100% of Whatever You've Got)

21:00 - What Omega-3s Actually Are and Why Most People Are Dangerously Low

27:00 - How These Fatty Acids Literally Change the Structure of Your Blood Cells

30:00 - The Truth About Inflammation and What Omega-3s Are Actually Doing Inside You

33:00 - Fish Burps, Gross Taste and What That's Really Telling You About Your Fish Oil

35:00 - The Back-of-Bottle Math Trick That Reveals If Your Fish Oil Is Worth Taking

44:00 - The EPA vs. DHA Question (And What the Research Actually Recommends)

46:00 - Seed Oils: What the Human Data Actually Shows (vs. What Influencers Say)

52:00 - Tallow vs. Seed Oils for Cooking — What the Research Really Says

55:00 - Why Deep-Fried Food Is the Real Problem (Not Which Oil It's Cooked In)

58:00 - What Makes the Kion Omega Different and Where to Get It

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Episode Description:

You have been cutting carbs to lose weight and your blood sugar still will not move. What if you have been avoiding the one carbohydrate that was actually working in your favor the whole time?

Resistant starch is a carbohydrate your body cannot digest. Instead of spiking your blood sugar, it travels to your gut bacteria intact, feeds them, and triggers a chain reaction that improves insulin sensitivity, blunts post-meal glucose spikes, and in human controlled trials is linked to measurable reductions in visceral fat. And here is the part that might surprise you: the same food can have a completely different metabolic effect depending on how you prepare it. Cooking and then cooling a potato or a plate of rice meaningfully increases its resistant starch content. Same food. Different biology.

In this episode, you will learn:

 • How resistant starch feeds your gut bacteria to produce butyrate, one of the most powerful anti-inflammatory compounds in the body, and how that chain reaction directly improves how your body handles blood sugar and insulin

 • What the randomized controlled trial data actually shows for weight loss, visceral fat reduction, and insulin sensitivity, including the dose ranges used in the studies and how long it takes to see results

 • The exact foods to start with, why you have to go slow, and what happens to your gut if you jump straight to 40 grams a day

This is a free tool. No supplement required.

Product reviews assess both brand transparency and product quality. If a company doesn’t respond to our outreach, it doesn’t automatically mean their product is low quality but it does mean they’re failing their customers on transparency and communication.

We reach out multiple times. No response isn’t an oversight, it's a choice. And consumers deserve better.

Timestamps:

0:00 - Intro

1:30 - What Makes Resistant Starch Different From Every Other Carbohydrate

3:30 - The Cooking Trick That Changes How Your Body Responds to Ordinary Food

5:00 - How Your Gut Bacteria Turn This Into One of the Most Powerful Anti-Inflammatory Compounds in the Body

7:00 - The GLP-1 Connection and What the Research Actually Says (vs. What Marketing Says)

9:00 - What Dr. G Has Seen in 12 Years of Clinical Practice With Patients

11:00 - What the Randomized Trials Actually Show on Blood Sugar, Insulin and Visceral Fat1

3:30 - How to Actually Use It: Doses, Best Food Sources and the One Mistake Everyone Makes

16:00 - The Honest Limitations (And Why It's Still Worth Trying)

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Episode Description:

You have been running from yourself for a very long time. The restlessness, the worry, the relationships that keep ending the same way, the money that never feels like enough. None of that is who you actually are. It is what you learned.

Danny Morel is back on Heal Thy Self for the second time, and this conversation goes deeper than the first. Danny had the picture perfect life. The money, the business, the house, the marriage, the admiration. And he was completely disconnected from himself. It took an affair, a divorce, the death of his mother, and a moment on a run reading Eckhart Tolle for everything to crack open. What came through that crack changed everything. This is that story, and the wisdom that came out of it.

In this episode, you'll discover:

 •   The difference between victim consciousness and creator consciousness, why the shift from one to the other is the thing human beings are most afraid of, and why every relationship, money problem, and health struggle you keep recreating is pointing at something inside you

 •   How to tell the difference between true soul intuition and fear masquerading as gut feeling, and why the only way to access that distinction is through silence and direct relationship with the divine

 •   Why your partner is a mirror, your bank account is a mirror, and why wanting to fix the reflection without doing the inner work is the single most common way people stay stuck

This is the work that makes all the other work possible.

Find Danny Morel: 

Book: Awakened:  https://www.awakenedbook.comWebsite: https://dannymorel.com/Instagram: ​​https://www.instagram.com/DannyMorel/

Timestamps:

0:00 - Intro

1:45 - Rapid Fire: How to Know If You're Living From Old Conditioning (And What to Do)

5:00 - The Picture-Perfect Life That Left Him Completely Empty Inside

9:30 - The Moment a Pastor Said Something That Changed Danny's Life Forever

14:00 - From Victim Consciousness to Creator Consciousness: The Shift Most People Fear

18:30 - Why You Were Born Into Separation (And Why That's Actually Perfect)

23:00 - Masculine and Feminine Energy: The Loop That Either Creates or Destroys Your Relationships

29:00 - She Is Not the Problem — She Is the Mirror

34:00 - What Dr. G Publicly Shares for the First Time Ever

42:00 - Why Stillness Is the Thing We're Most Afraid Of (And What It Reveals)

48:00 - Why Your Purpose Has Nothing to Do With What You Do

53:00 - Forgiving Your Parents Is Not What You Think It Is

57:30 - Why You're Always "Right There" With Money But Can Never Break Through

1:02:00 - The Simplest Practice That Opens Everything

1:06:00 - About the Book and Where to Find Danny

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Episode Description:

There are over 40 supplements on the market right now promising to raise your testosterone. The vast majority of them are a waste of your money. Some are doing nothing at all. Others may be doing damage. And this episode is not sponsored by a single one of them.

After age 35, testosterone drops by 1% every year. For most men that starts to feel like lost recovery, vanishing drive, and stubborn fat around the midsection that will not budge. But low testosterone is not just a gym problem. It travels directly alongside insulin resistance, visceral fat accumulation, cardiovascular risk, depression, and cognitive decline. Out of 40 plus products making claims, only five have actual randomized controlled trial data behind them. Dr. G breaks all five down today, including the exact form and dose used in the research.

In this episode, you'll learn:

 •  Why KSM-66 ashwagandha is the most clinically validated of the group, how chronic stress is biologically competing with your testosterone production for the same raw materials, and why the form on the label matters more than the brand

 •  How Tongkat Ali works by freeing up testosterone that is already in your body but locked away and unavailable, and why it produced a 90% normalization rate in men who were clinically low

 •  Why most men with normal testosterone on paper still have low free testosterone, and how magnesium and zinc address the two different sides of that problem

Plus where vitamin D actually fits in the stack, the one free intervention that matters more than all five supplements combined, and why deep sleep is where the majority of your testosterone is actually made.

Product reviews assess both brand transparency and product quality. If a company doesn’t respond to our outreach, it doesn’t automatically mean their product is low quality but it does mean they’re failing their customers on transparency and communication.

We reach out multiple times. No response isn’t an oversight, it's a choice. And consumers deserve better.

Timestamps:

0:00 - Intro

1:30 - Why Low Testosterone Is Way More Dangerous Than Most Men Realize

3:00 - The Lifestyle Factors Destroying Your Testosterone Before Supplements Even Enter the Picture

4:15 - Supplement #1: The Most Clinically Validated Option in the Group

6:30 - Supplement #2: How This Herb Does Something Rare That Most Men Don't Know Is Possible

9:00 - Supplement #3: The Most Commonly Depleted Mineral for Testosterone (And Why)

11:30 - Supplement #4: Why Your Labs Can Look Normal and You Still Feel Like Garbage

13:30 - Supplement #5: The Foundation That Every Other Supplement Is Standing On

15:30 - Why Dr. G Says Test Before You Guess — And What to Actually Test For

17:00 - The One Free Thing That Matters More Than All Five Supplements Combined

18:00 - How to Stack All of This in the Right Order

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Episode Description:

Social media has convinced women that they need to lower their cortisol to lose belly fat, sync their workouts to their menstrual cycle, eat differently depending on their cycle phase, avoid heavy lifting to stay lean, and take a stack of longevity supplements to live longer. Dr. Mary Pardee is here to call most of that what it is.

Dr. Mary is a naturopathic and functional medicine doctor, one of Dr. G's closest friends, and one of the most evidence-based voices in the wellness space. This is her third time on Heal Thy Self and she is not holding back. From LDL cholesterol to VO2 max to the Mediterranean diet to cold plunge, she is cutting through the noise and giving women the clearest, most direct framework for actually living longer.

In this episode, you'll discover:

 •  Why LDL cholesterol is causative for heart disease the way smoking is causative for lung cancer, what numbers to actually target at different life stages, and why plaque formation begins in your 20s

 •  The truth about cycle syncing workouts and food, why it is a marketing tactic designed to confuse a vulnerable population into buying something, and what the research actually says about training through your cycle

 •  How to structure protein intake for muscle building, the exact grams per kilogram targets for different goals, and why women are still chronically under eating protein even in 2026

Plus the labs every woman should be running, what a DEXA scan actually reveals about body composition, and why cold plunge has no longevity evidence behind it while sauna does.

Find Dr. Amy Pardee: 

Website: https://www.modrnmed.com/

Instagram: https://www.instagram.com/dr.marypardee

Timestamps:

0:00 - Intro

2:07 - Rapid Fire: Cortisol, LDL, Heavy Lifting & Cycle Syncing — Myth or Fact?

5:30 - How Dr. Mary Became the Most Evidence-Based Naturopathic Doctor Dr. G Knows

9:10 - The Vulnerable Populations Being Targeted by Wellness Influencers

11:45 - The Truth About Cortisol and Belly Fat (And Who This Advice Is Actually Hurting)

15:00 - Calories vs. Whole Foods: Why "Just Eat Clean" Is Gaslighting a Lot of People

19:00 - DEXA Scans, Skinny Fat & Why Women Often Need to Add Muscle, Not Lose Weight

22:30 - How Much Protein Women Actually Need and Why Most Are Undereating It

26:00 - Animal Protein vs. Plant Protein: Has Dr. Mary Changed Her Mind?

28:30 - Heart Disease Is Still the #1 Killer — Here's Why That Hasn't Changed

31:00 - LDL Is Causative for Heart Disease, Full Stop (And Why the Nuance Is Misleading People)

35:00 - What LDL Numbers Should Actually Trigger Treatment

37:30 - Should People in Their 30s Be on Statins? Dr. Mary Says Yes

39:00 - How Much Can Diet Actually Lower Your LDL? The 20% Reality

42:00 - The Mediterranean Diet vs. Keto vs. Carnivore: What the Research Actually Supports

45:00 - VO2 Max: What It Measures, Why It Matters & Whether You Need to Test It

49:30 - Cycle Syncing Your Workouts and Diet: Social Media Trash

52:30 - Cold Plunge vs. Sauna for Longevity: What the Evidence Actually Shows

54:30 - The Labs Every Person Should Ask Their Doctor to Run

58:00 - One Thing Dr. Mary Wants Every Woman to Walk Away With

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Ebook:

https://drive.google.com/file/d/1AUsxg05dXkKFeAa64kC0u16XynnSx68o/view?usp=drive_link

Episode Description:

Every peptide conversation right now is about GLP-1 drugs, BPC-157, and TB-500. Nobody is talking about the one with 50 years of published research that your body is already making and losing as you age.

GHK-Cu is a naturally occurring tripeptide that declines by 60% between the ages of 20 and 60. That decline tracks directly with the loss of skin elasticity, slower wound healing, thinning hair, reduced collagen production, and rising inflammation. In randomized controlled trials it has outperformed Rogaine for hair growth, shown a 55% reduction in visible wrinkles, and been documented to positively affect the expression of over 4,000 human genes. Dr. G calls it his favorite peptide, and his partner uses it on her face every day.

In this episode, you will learn:

 • How GHK-Cu works as a copper delivery vehicle at the cellular level, why it modulates gene expression across 31% of the human genome, and what that means for tissue repair, inflammation, and biological aging

 • The head to head randomized controlled trial where GHK-Cu outperformed minoxidil for hair count, follicle size, and the active growth phase of the hair cycle

 • Exactly what to look for when buying GHK-Cu cream, why the peptide is chemically fragile, what packaging and pH range to require, and the red flags that tell you to walk away from a product

Timestamps:

0:00 - Intro

1:44 - What GHK-CU Actually Is and How It Was First Discovered in 1973

3:10 - Why a 60% Decline in GHK-CU Between Ages 20 and 60 Tracks Directly With Aging

4:40 - What Makes GHK-CU Different From Every Other Popular Peptide 6:00 - How It Stimulates Collagen, Elastin & the Extracellular Matrix

7:15 - The Human Trial Showing a 51% Increase in Collagen Density From Topical Application

8:00 - The 4,000 Genes GHK-CU Affects (And What the Broad Institute Found)

9:30 - Anti-Inflammatory Effects: Why This Matters for Biological Aging 10:30 - Wound Healing, Angiogenesis & Tissue Repair Across Skin, Bone, Gut and Liver

11:30 - The 2022 RCT: 55.7% Reduction in Visible Wrinkles After 12 Weeks 12:30 - Hair Growth: Outperforming Minoxidil in a Head-to-Head Randomized Trial

14:30 - Why the Lower Dose (50mg/ml) Outperformed the Higher Dose 15:30 - Safety Profile, Contraindications & the "Copper Uglies" Explained 17:00 - How to Buy GHK-CU: Concentration, Packaging, pH & What to Avoid

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Episode Description

There is a food that has been on Earth for 4 billion years, is backed by over 100,000 scientific studies, is used by NASA, endorsed by the United Nations, and fuels Olympic and NFL athletes. And almost nobody is talking about it.

Catharine Arnston is the founder of Energy Bits, a PhD holder, and the world's leading voice on spirulina and chlorella — the two algae she calls your nutritional and health insurance. She found this world trying to help her sister recover from breast cancer, spent 17 years going deeper into science than anyone else has, and is now nearly 70 years old with more energy, clarity, and vitality than most people half her age. The proof is in everything she says.

In this episode, you'll discover:

 • Why spirulina's amino acid profile is almost identical to mother's breast milk — and how it protects the mitochondria, clears brain fog, and rebuilds energy at a cellular level without stimulants or crashes

 • What chlorella actually does inside the body: pulling out heavy metals, toxins, and excess iron while triggering serotonin production, improving mood, and getting your gut moving

 • Why most algae on the market has had its most critical nutrients deactivated — and what to look for to make sure you're getting the real thing

Aging is natural. Declining is not.

Find Catharine: 

Website: https://energybits.com Personal Website: https://catharinearnston.com/Instagram: https://www.instagram.com/energybits 

Personal Instagram: https://www.instagram.com/catharinearnston

Timestamps:

0:00 - Intro

2:07 - Meet Catherine Arnson: Nearly 70, More Energy Than Most 30-Year-Olds

3:50 - Rapid Fire: Exhaustion, Coffee Dependency & Why Algae Is a Food Not a Supplement

7:12 - Catherine's Origin Story: How a Sister's Breast Cancer Led to 100,000 Studies

10:18 - Why the Science on Spirulina and Chlorella Has Been Sitting in a Vault for Decades

12:40 - The Blue Pigment in Spirulina That Has Been Shown to Kill Cancer Cells

15:20 - Real Results: The 85-Year-Old Who Cleaned Her Garage After Starting Algae

18:00 - Why Women Over 40 Feel Like They Fell Off a Cliff (And What's Actually Happening)

22:10 - Chlorella's Highest Tryptophan Content in the World and What It Does for Mood

25:30 - Why Not All Algae Is Created Equal (And Why Most Brands Are Destroying the Nutrients)

29:45 - Spirulina vs. Chlorella: What Each One Does and Why You Need Both

34:00 - Spirulina Is the Second Most Nutritionally Complete Food After Breast Milk

37:10 - Skin, Hair, Nails & Brain Fog: What Spirulina Does Specifically for Women

42:00 - The Golf Umbrella Analogy: How SOD Protects Your Mitochondria

45:30 - Telomeres, Fertility & Heart Health: More of What These Algae Protect

50:15 - Why Men Die Earlier (The Iron Oxidation Connection)

54:20 - How to Take It, How Much, and When You'll Start Feeling a Difference

58:00 - Working With NHL, NFL & Olympic Athletes for Over a Decade

1:02:00 - Where to Find Energy Bits and What Sets Theirs Apart

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