Health Power: The OG Health Podcast & Dog-Eared Podcast

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You can work with Dr. John. He is the BEST therapist I have ever had:

TEXT: 719-310-9495
EMAIL: [email protected] 

Get Dr. John's books here:  

Making Movies in Our Minds: Working Through Our Anxiety - July 3, 2023: 

https://tinyurl.com/b7kp2etk

Connecting In A Disconnected World: Activities That Build Connections With Children: 
https://tinyurl.com/53vswdby

Summary

In this episode of Health Power, Lisa Davis interviews Dr. John Trentalange about the topic of attachment. They discuss the difference between secure and insecure attachment, the origins of attachment theory, and the impact of attachment on relationships and mental health. Dr. John explains that attachment is internal and is formed in early childhood with primary caregivers, creating a blueprint for all future relationships. He also discusses different types of insecure attachment, such as anxious ambivalent and avoidance, and the potential long-term effects of insecure attachment, including reactive attachment disorder and sociopathy. Dr. John emphasizes the importance of consistency, predictability, and gentle connections in enhancing attachment.
Keywordsattachment, secure attachment, insecure attachment, attachment theory, relationships, mental health, anxious ambivalent, avoidance, reactive attachment disorder, sociopathy, consistency, predictability, gentle connections

Dr. John is available for psychological assistance in either therapy, consultation, conferences, trainings, presentations or speaking engagements. You can text him at 719-310-9495 or email: [email protected]

Takeaways

• Attachment is internal and is formed in early childhood with primary caregivers, creating a blueprint for all future relationships.
• Insecure attachment can lead to various issues, such as anxiety, avoidance, and reactive attachment disorder.
• Consistency, predictability, and gentle connections are important in enhancing attachment.
• Attachment is a key factor in mental health and can impact relationships throughout life.
• Attachment can be repaired and improved through therapy and self-reflection.

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Hi, I'm Lisa Davis. So glad you are listening to Health Power. You can see some clips from the shows if you'd like, if you go to my Twitter, TikTok, and Instagram at lisa.davis.mph. All right, today we're talking about an article from Naturally Savvy, how pink noise boosts memory and improves sleep. Now, I didn't even know there was such thing as pink noise until I came across this article. I have a white noise machine and that helps me tremendously, but let's jump in and find out what this pink noise is all about. So, changes in sleep patterns occur as we get older.
with the most common ones being more trouble staying asleep and a harder time falling asleep. And according to the National Sleep Foundation, these are a normal part of the aging process. But now researchers say they may have a solution to these problems and it may even boost your memory as well, which is pink noise. So I mentioned the white noise machines, which according to noise sound engineer, Stephane Pigeon, is not what most of us typically think of when we hear the term comforting sounds.
that help us block out the surrounding environment. Now, Pajone explains white noise as the following. A true white noise deals in the second fundamental component of the sound wave, the frequency. Frequency is how fast the waveform is vibrating per second. That's pretty technical. It's easier to understand if you associate it with a single note. Take the middle C note on a keyboard. That note has a frequency of about 261.1 hertz.
To make white noise, a sound engineer combines an equal amount of energy of every frequency a human can hear. Imagine it like hundreds of musicians playing every single note you can hear at once at the same volume. That's white noise. Wow, I didn't realize it was really interesting. Okay, so what's pink noise? So pink noise is a soothing, gentle sound composed of octaves possessing equal energy. It is essentially the background noise we are used to hearing every day and don't even notice.
Researchers at Northwestern University in Evanston, Illinois discovered that if they synced pink noise to the brainwaves of older men and women while they slept, the subjects experienced better quality of deep sleep as well as an improvement in memory. That's so interesting. Now it's been shown in numerous studies over the years, sleep is critical for converting short-term memories into long-term memories. The type of sleep that is necessary for this conversation is deep sleep, AKA,
Lisa Davis (02:23.29)
slow wave sleep or non dream state sleep, which is part of the non rapid eye movement sleep cycle. And as we get older, the quality of deep sleep declines, which in turn can have a significant impact on memory as well as sleep quality. Deep sleep is also important because it's a stage when the body cells increase production and there's a reduction, the breakdown of proteins. Thus, this is a time of tissue repair, giving meaning to the term beauty sleep.
Other benefits of deep sleep are a slowing of activity in the areas of the brain involved with emotion, social engagement, and decision-making, which suggests deep sleep helps people maintain an emotional balance. So let's talk about how scientists use pink noise. So in previous studies in young adults, they found a link between acoustic sound stimulation of deep sleep brain activity and an improvement of memory. Now these findings prompted Dr. Phyllis Zee
a professor of neurology at the Feinberg School of Medicine at Northwestern and her colleagues to try acoustic simulation in a group of older adults and see how it affected sleep and memory. So if you want all of the details of the study, you can see the show notes. I'll just tell you briefly that the study group consisted of 13 men and women ages 60 to 84, who each were subjected to one night of acoustic stimulation involving pink noise synced to the participants' brave waves.
and one night of sham placebo stimulat

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Summary

In this conversation, Lisa Davis and Kayla Cappiello discuss their love for warm weather and salads. They share a recipe for an easy barbecue salad that can be made vegan, dairy-free, or with chicken. The salad includes sweet potatoes, mixed greens, cherry tomatoes, corn, onions, and optional protein. They also talk about their favorite condiments and dressings, including barbecue sauce and dairy-free options. Kayla mentions her weeknight meal plan email subscription, which provides five recipes and grocery shopping lists each week.

Keywordssalads, barbecue salad, recipe, vegan, dairy-free, chicken, sweet potatoes, condiments, dressings, weeknight meal plan

Takeaways

• Salads can be made more enjoyable by adding a variety of toppings and a one-to-one ratio of toppings to greens.
• Barbecue sauce can be a versatile and healthier alternative to traditional salad dressings.
• There are options for dairy-free and vegan condiments and dressings, although finding ones that taste exactly as desired can be challenging.
• Kayla Cappiello offers a weeknight meal plan email subscription that provides five recipes and grocery shopping lists each week.

Sound Bites

• "I just want all the salads"
• "If they're a little smaller, they'll cook faster. If they're a little bigger, they'll just cook a little slower."
• "You can also mix it together with if you have a dairy free ranch or a regular ranch that you like."

Chapters00:00Enjoying Warm Weather and Salads
06:07Kayla Cappiello's Weeknight Meal Plan

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SummaryIn the book 'In Her Head: The Truth and Lies Early Medicine Taught Us About Women's Bodies and Why It Matters Today,' Dr. Elizabeth Comen explores the historical mistreatment of women in medicine and its impact on women's health today. The book covers a wide range of topics, including the blaming and shaming of women's bodies, racial disparities in healthcare, the influence of beauty standards, the stigmatization of women's sexuality, and the problematic nature of plastic surgery. Dr. Comen emphasizes the importance of self-advocacy and changing the narrative around women's healthcare. The book provides a comprehensive look at the legacy of misogyny in medicine and encourages readers to challenge and overcome these harmful beliefs.

Takeaways

• The historical mistreatment of women in medicine has had a lasting impact on women's health today.
• Women have been blamed and shamed for their bodies and have been subjected to harmful medical practices.
• Racial disparities in healthcare persist, with black women facing higher mortality rates for certain conditions.
• Society's beauty standards have influenced women's health, leading to harmful practices and unrealistic expectations.
• Self-advocacy and changing the narrative around women's healthcare are crucial for improving women's health outcomes.

Chapters00:00Introduction and Book Recommendation
01:04Apologizing and Women's Health
03:20Women's Health and Emotional Expression
04:26Historical Mistreatment of Women in Medicine
05:39Blaming and Shaming Women's Bodies
07:10Contagious Women and the Stigma of Disease
08:24Racial Disparities in Women's Healthcare
09:08The Influence of Beauty Standards on Women's Health
10:29The Stigmatization of Women's Sexuality
11:45Forced Incarceration and Treatment of Women
12:36The History of Women's Mental Health Treatment
13:20The Repair of Fistulas and the Exploitation of Slaves
14:42The Mistreatment of Women in Asylums
16:04The Problematic Nature of Plastic Surgery
18:01The Ridiculous Medical Beliefs of the Past
19:32The Fear of Women's Mobility and Exercise
20:31The Fear of Bulky Muscles in Women
21:56The Anemia of Good Looking Girls
23:15The Persistence of Harmful Beauty Standards
24:07The Importance of Self-Advocacy in Healthcare
25:27Empowering Women to Change the Narrative
26:31Where to Find the Book and Connect with the Author
27:39Conclusion and Thank You

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Lisa is joined by Jordan Tishler,  MD, a cannabis specialist, accomplished author, teacher, nationally sought-after speaker, and tireless patient advocate. Through his training in internal medicine and years of practice as an emergency physician, Dr. Tishler brings his knowledge, reason, and caring to patients at his practice inhaleMD and through his advocacy work at the local and national levels. Dr. Tishler graduated from both Harvard College and Harvard Medical School, trained at the Brigham and Women’s Hospital, and is faculty at both the Brigham and Women’s Hospital and Harvard Medical School. He has spent many years working with the underserved, including 15 years as an emergency physician at the Veterans Administration hospital in Boston. He has been instrumental in the implementation and improvement of medical cannabis regulation in many states including Massachusetts, New Hampshire, Connecticut, New York, New Jersey, Virginia, Texas, and Hawaii. Dr. Tishler is a frequent speaker and author on a variety of topics related to the medical applications of cannabis. He is the President of the Association of Cannabinoid Specialists (ACS), which aims to educate clinicians, lawmakers, and the industry about best practices and needed tools for proper patient care. He has designed educational courses on cannabis medicine for ACS and Green Flower Media, and he is a member of the Sex & Cannabis Professional Alliance.
In this interview,  you'll hear about: 

• Dr. Tishler’s motivations for founding ACS 
• How patient safety has been left out of conversations to legalize cannabis, both at the state and federal levels
• Policies that ACS recommends to ensure patient safety (e.g. only giving patients exactly what’s on their prescription)
• How recreational cannabis has been edging out medical cannabis in legal markets, and what can be done to prevent that from happening
• ACS’s goal to get cannabis physicians and other clinicians a seat at the table in DC to discuss how current bills impact patients

and of course how Lisa is still trying to get the right dose for her and much more!

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Summary

In this conversation, Lisa Davis and Amber Romaniuk discuss the connection between emotional release and weight loss. Lisa shares her experience of feeling better and losing weight after releasing emotions through crying. Amber explains that emotional release helps to reduce inflammation and water retention in the body. They also discuss Lisa's food sensitivities and the importance of eating whole foods and avoiding processed ingredients. Overall, the conversation highlights the importance of addressing emotional well-being and making mindful food choices for optimal health. In this conversation, Amber Romaniuk and Lisa Davis discuss the impact of chemicals and pesticides on the body's sensitivity to certain foods. They explore the connection between gut health, candida overgrowth, and food sensitivities. Amber provides recommendations for soothing and strengthening the intestinal lining, including the use of collagen, marshmallow root, and L-glutamine. They also discuss the integration of antifungal foods and spices, as well as the importance of addressing emotional eating and hormone imbalances. The conversation concludes with a reminder to approach the protocol gently and to monitor symptoms throughout the process.
Keywordsemotional release, weight loss, inflammation, water retention, food sensitivities, whole foods, processed ingredients, chemicals, pesticides, sensitivity, food, gut health, candida overgrowth, food sensitivities, intestinal lining, collagen, marshmallow root, L-glutamine, antifungal foods, spices, emotional eating, hormone imbalances

Takeaways

• Emotional release can contribute to weight loss by reducing inflammation and water retention in the body.
• Addressing emotional well-being is just as important as physical healing for overall health.
• Food sensitivities can impact overall well-being and it's important to make mindful food choices.
• Eating whole foods and avoiding processed ingredients can help improve health and reduce symptoms. Chemicals and pesticides in food can contribute to the body's sensitivity to certain foods.
• Gut health and candida overgrowth can play a role in heightened food sensitivities.
• Soothing and strengthening the intestinal lining can help reduce food sensitivities.
• Integrating antifungal foods and spices can support the body's ability to clear out unhealthy candida.
• Addressing emotional eating and hormone imbalances is important for overall health and well-being.

Sound Bites

• "Releasing emotions can help release weight."
• "Reducing inflammation can lead to weight loss."
• "Weight loss is never just physical, there's a huge emotional component."
• "Thank you body for speaking to me."
• "The sensitivity can be a superpower."
• "The gut flora plays a role in heightened sensitivities to foods."

Chapters00:00Introduction and the Impact of Emotional Release on Weight Loss
05:07The Connection Between Emotional Well-being and Physical Health
09:19Navigating Food Sensitivities and Making Mindful Food Choices
22:07Addressing Emotional Eating and Hormone Imbalances

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Summary

In this conversation, Lisa Davis and Kayla Cappiello discuss Kayla's training for a charity run and share a recipe for an egg and potato skillet. They also talk about the importance of fueling yourself well for running and share tips for making a good scramble. The conversation transitions from discussing the run to the recipe, with a brief mention of salads at the end.
Keywordsrunning, charity run, training, motivation, recipe, egg and potato skillet, fueling, tips, scramble, salads
Takeaways

• Training for a charity run can be challenging, especially when the weather is bad and motivation is low.
• Fueling yourself well is important for running, and a pre-run meal can help provide energy.
• The egg and potato skillet recipe is a simple and customizable dish that can be made with different types of potatoes and toppings.
• Adding milk and stirring constantly can help achieve a light and fluffy scramble.
• Salads can be a refreshing and healthy option for warm weather.

• Recipe: Egg and Potato Skillet

Sound Bites

• "I love the sunshine and spring has been late where I am."
• "What is the run exactly? And is it some kind of fundraiser or just a run for running sake?"
• "I have been making this egg and potato skillet recipe on repeat."

Chapters00:00Introduction and Weather
06:21Tips for Making a Light and Fluffy Scramble
11:30Conclusion

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Summary

In this episode, Lisa Davis interviews Cedric X. Bryant, the President and Chief Science Officer of the American Council on Exercise (ACE). They discuss various fitness trends and the importance of researching and testing these trends to provide reliable information to consumers. They also emphasize the need to be cautious when following fitness influencers and to listen to your body to avoid overexertion and injury. Cedric provides advice for setting up a good exercise program for people over 50, including the importance of resistance training and mobility. He also discusses the benefits of muscle fitness and the role of personal trainers in achieving fitness goals. The conversation concludes with a discussion on body image and the use of weight loss drugs. In this conversation, Lisa Davis and Cedric Bryant discuss various topics related to exercise, weight loss, and overall health. They address weight bias and the importance of not demeaning individuals who are overweight. They emphasize the need for sustainable weight loss and the role of exercise in weight management. They also touch on different dietary approaches and the importance of finding an eating plan that works for each individual. The conversation highlights the importance of finding enjoyable physical activities and the benefits of social connection. They also discuss joint-friendly aquatic activities and overcoming body image concerns. Finally, they touch on personal interests and the process of becoming a personal trainer.

Takeaways

• Research and testing of fitness trends are important to provide reliable information to consumers.
• Be cautious when following fitness influencers and consider individual differences in response to exercise.
• Listen to your body to avoid overexertion and injury.
• Resistance training and mobility are important for people over 50 to maintain a high quality of life.

Chapters00:00Introduction and Background
01:12About ACE
03:10Researching Fitness Trends
04:08Testing the 12-3-30 Workout
05:27Being Cautious with Fitness Influencers
06:23Importance of Listening to Your Body
07:51Avoiding Overexertion and Injury
08:07The Myth of 'No Pain, No Gain'
09:12Exercise Program for People Over 50
09:49Importance of Resistance Training and Mobility
10:46Recommended Exercise Guidelines
11:43Muscle Fitness and Overall Well-being
12:10Starting a Strength Training Program
13:26Using Household Items for Resistance Training
15:20Not Needing a Gym Membership
16:10Working with a Personal Trainer
17:56Body Image and Weight Loss Drugs
19:39Weight Bias and Exercise
21:16Sustainable Weight Loss
21:48The Role of Exercise in Weight Management
22:35Nutrition and Weight Loss
25:19Finding Enjoyable Physical Activities
26:26The Importance of Social Connection
27:10Favorite Recreational Activities
28:38Joint-Friendly Aquatic Activities
29:26Overcoming Body Image Concerns
31:25Personal Interests and Family
32:09Becoming a Personal Trainer

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Summary

In this conversation, Lisa Davis and Amber Romaniuk discuss tapping and grounding exercises to help cope with complicated  issues. They explore the emotions of sadness, despair, and the desire to fix things. Amber guides Lisa through tapping statements to release control and find peace. They also discuss the importance of setting boundaries and focusing on self-care. The conversation ends with Amber providing resources for further support.

Takeaways

• Traumatic experiences can have a profound impact on families, causing deep emotional pain and strained relationships.
• Managing expectations is important 
• Self-care practices such as breathwork, journaling, and tapping can help process emotions and release control.
• Focusing on self-compassion and acknowledging personal growth and efforts is crucial during challenging times. Tapping can be a helpful tool for releasing emotions and finding peace.
• It's important to set boundaries and prioritize self-care when dealing with difficult issues.
• Letting go of control and accepting that you can't fix everything is key to finding peace.
• Practicing grounding exercises and deep breathing can help in managing emotions and finding calm.

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TRANSCRIPT: 

Hi, I'm Lisa Davis. So glad you're listening to Health Power. It's been a little while since I've done a health quickie, so I'm going to bring them back. Today we're going to start talking about. Hi, I'm Lisa Davis. So glad you're listening to Health Power. Today I'm going to do a naturally savvy health quickie where I talk about an article from www.naturallysavvy.com

So today I'm talking about eight reasons to start your day with lemon water. Now this is something that I've been thinking about doing for a long time and I haven't, so I'm really hoping that this will get me over the edge to do it. So the first thing it does is it gives you an energy boost. So if you rely on caffeine to give you that boost in the morning, that can have some long -term consequences, including taking a toll on your adrenal glands, which by the way are already overworked thanks to stress, late nights, too many stimulates.

Instead, lemon water oxygenates and energizes the body. It's a great jumpstart to your day. Now, the second reason is one of the ones that I've been wanting to do it is that it promotes good digestion. Now, according to Dr. John Maston -Endy, lemon, excuse me, lemon water stimulates the stomach to increase its production of digestive juices and improves peristalsis, the muscular contractions that push food through the entire digestive system.

Improved digestion, what does that mean? Better nutrient absorption, which we all want, and less bloating, which I definitely want. Number three, it stimulates elimination. Elimination, a simple glass of lemon water stimulates the liver's production of bile. This combined with improved peristalsis, which I just mentioned, of the entire digestive system is a more natural method of waste removal. So lemon water acts as a mild diuretic.

increasing the frequency of urination and gently flushing out toxins from the urinary tract. The result, better waste and waist W -A -I -S -T management. Number four, it gives your immune system a boost. Well, everybody wants that. A squeeze of fresh lemon juice gives you a shot of the antioxidant vitamin C, about 44 .5 milligrams per lemon. But more importantly, it helps the body maintain a balanced pH 

Even though lemon tastes acidic, inside the body it is alkaline. And I'm sure you've all heard about how important it is to be alkaline. Number five, it helps detox the liver with more than 500 functions. The liver is a very busy organ. It is the most important role, excuse me, it's most important role is to filter the blood of waste products, drugs, pesticides, and other poisons. So lemon juice is really powerful and it helps to stimulate bioproduction like we talked about.

Number six, it helps you lose weight. The liver is an important fat burning organ. It regulates fat metabolism, breaking down fats and shipping them out via the large intestine. So just keep that in mind as well, but there's a lot of other factors that are important. Better skin. Number seven, the detoxifying action of drinking lemon water will release impurities through every exit point or detoxification channel, including the skin.

Now you might have a mild amount of acne at first while stuff's getting cleaned out, but soon you will be replaced with a healthy glow. I know I'm touching my face like I have a healthy glow, but I do, but I don't have the lemon water going yet, but I will. Number eight, hydration. Lemon water, excuse me, lemon makes water taste better. And if it tastes better, you're going to drink more. So that's a really good thing. So the bottom line, there's a lot of good reasons to start your day with lemon water. Will you be picking up this habit? Yes, I will.

I hope you do as well for whatever reasons work for you, reason or reasons, but keep coming back to Health Power five days a week. I'm back to doing my health quickies. This is really quick. This is gonna