Healthy Lifestyle Solutions with Maya Acosta

This insightful lecture by Dr. Pritesh Mutha explores the critical role of the human gut microbiome in overall health. The discussion covers the impact of dietary choices, lifestyle factors, and the environment on gut health, emphasizing the connection between the gut and the immune system. Dr. Mutha highlights the prevalence of autoimmune diseases and the reversible nature of poor gut health through conscious dietary and lifestyle changes. The lecture concludes with practical advice on replenishing the microbiome through exposure to nature, soil, and a whole-food, plant-based diet.

Key Takeaways:

1. Diverse Microbiome is Essential: A diverse and healthy gut microbiome is crucial for overall well-being. Dr. Mutha stresses the importance of maintaining diversity through dietary choices and exposure to nature.
2. Holistic Approach to Immunity: Boosting the immune system is not just about vaccines; a healthy gut plays a fundamental role. The lecture advocates for focusing on strengthening the immune system through lifestyle choices, including diet and stress management.
3. Whole-Food, Plant-Based Diet: The cornerstone of a healthy gut is a whole-food, plant-based diet rich in fiber. Consuming various fruits, vegetables, legumes, whole grains, nuts, and seeds is key to supporting a thriving gut microbiome and reducing the risk of various diseases.

About Dr. Mutha:
Dr. Mutha is a board-certified Internal Medicine and Gastroenterology physician with advanced training in Interventional Gastroenterology and Endoscopy. He is an associate professor at UT Health Houston and has published several peer-reviewed publications in top medical journals. In this session, Dr. Mutha will discuss the role of plants in a healthier gut microbiome and how that translates to better gut health and overall health.

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In this episode, we delve further into the remarkable career of Mary Quintero. Mary is an outstanding entrepreneur who successfully went from working as an assistant engineer in Venezuela to heading Marka Design & Marketing, a rapidly expanding web business in Latin America. The skilled staff at Marka Design & Marketing is devoted, adaptable and quick to respond to emergencies. It offers cutting edge graphic designs, web development, digital marketing, audio visual production and expert photography as a creative agency.

Throughout the episode, Mary shares her experiences of transitioning careers, the challenges she faced as a working mother, and how these struggles inspired her to build a business that helps doctors establish their online presence. 

In this episode, you will learn the following:

• The Challenges and Rewards of Career Transition: Mary Quintero’s transition  from an assistant engineer to a successful online business entrepreneur, pointing out her struggles, her motivation and the ultimate rewards of her entrepreneurial journey.  
• The Role of Website Design and SEO in Business Success: How significant are website design and SEO in the digital era, highlighting the elements that can help businesses rank high on Google search results and attract more clients.
• The Power of Branding: Branding in business and how it functions as its DNA. Mary collaborated with Maya to change the company’s name from Plant-Based DFW to Love in Balance.
• Building a Supportive Community and Balancing Personal and Professional Life: Although having a supportive community is crucial, juggling personal and professional obligations can be difficult, particularly for working women. Mary offers her perspective on these issues as well as her methods for preserving a positive work-life balance.

Links:

Email: [email protected]
Website: https://www.markadm.com/
Facebook: https://www.facebook.com/pc911ec/
Instagram: https://www.instagram.com/marka.dm/?hl=en
YouTube: https://www.youtube.com/@sormaryquintero2064
Marka DM (Facebook): https://www.facebook.com/markadm.usa

Resources Mentioned:
 
Love in Balance (Instagram): https://www.instagram.com/lovein.balance/reels/
Love in Balance (Facebook): https://www.facebook.com/groups/loveinbalance
Vanessa Gonzalez (Instagram): https://www.instagram.com/vanessaggr/?hl=en
Blue Zones: https://www.bluezones.com/
Dan Buettner: https://danbuettner.com/

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In this episode, Maya Acosta shares her experiences and insights from the Lifestyle Medicine Conference in Denver, Colorado. She covers various topics, including trauma, virtual cardiac rehab, and healthy aging. Maya highlights key lectures by Dr. James Gordon on Mind-Body techniques, Dr. Columbus Batiste on virtual cardiac rehab, and Dr. Michael Greger on aging. The episode provides a holistic view of health and well-being, emphasizing the importance of self-care and adopting a whole-food, plant-based lifestyle.

Three Key Takeaways:

• Universal Impact of Trauma: Dr. James Gordon's lecture underscores that trauma is universal and affects everyone to varying degrees. It is stored in the body, mind, and spirit, leading to physical and mental health imbalances. Techniques such as group therapy, deep breathing, journaling, and movement can empower individuals to manage trauma effectively.
• Revolutionizing Cardiac Rehab: Dr. Columbus Batista explores the transformative potential of virtual cardiac rehabilitation. By leveraging technology and innovative strategies, virtual cardiac rehab demonstrates a sustainable reduction in readmission rates, showcasing significant cost savings and improved healthcare system efficiency. The integration of wearables and apps, along with personalized coaching, enhances patient engagement and outcomes.
• Healthy Aging Strategies: Dr. Michael Greger's insights on aging highlight the benefits of restricting dietary protein, adopting a plant-based diet, and incorporating lifestyle factors like exercise, maintaining a healthy weight, and not smoking. The book "How Not to Age" emphasizes the role of autophagy, a natural cellular mechanism for self-degradation and recycling, in promoting cognitive health and overall well-being.

Maya also provides a glimpse into her journey, commitment to self-care, and the vibrant community she engaged with at the conference. The episode concludes with a preview of upcoming content, including testimonials and vendor spotlights, offering valuable resources for listeners on their wellness journey.

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Dr. Nambron, a board-certified physician specializing in endocrinology and internal medicine, delivered a compelling lecture on empowering women in midlife through lifestyle medicine. The talk emphasized the importance of optimizing midlife using the pillars of lifestyle medicine to thrive, not just survive. These pillars include a whole-food, plant-based diet, regular physical activity, sufficient sleep, stress management, and positive social connections.

Key Takeaways:

1. Midlife Optimization: Midlife is a pivotal period marked by growth and decline. Optimizing this phase is crucial, as studies show that supportive social relationships, regular exercise, and a positive attitude have contributed to better functional health and cognitive skills over a decade.
2. Lifestyle Medicine Pillars: Dr. Nambron highlighted the pillars of lifestyle medicine, including a whole-food plant-based diet, physical activity, sleep, stress management, and positive social connections. Collectively, these pillars contribute to preventing, treating, and even reversing chronic diseases associated with midlife, such as diabetes and heart disease.
3. Self-Coaching for Thriving: Introducing a 12-step self-coaching tool, Dr. Nambron encouraged women to approach midlife with curiosity, openness, compassion, appreciation, and honesty. This tool includes aspects like cultivating a positive attitude, incorporating physical activity, adopting a healthy diet, setting SMART goals, managing stress, and prioritizing sleep. Self-coaching promotes physical and mental well-being, helping women survive and thrive in their midlife years.

About Dr. Nambron:
Dr. Nambron is a board-certified physician in Endocrinology and Internal Medicine and currently works with UT Physicians, where she focuses on Diabetes, Metabolism, and Women’s health. She will discuss how Lifestyle Medicine can empower women in midlife to take control of their hormones and health.   

Connect with Dr. Nambron:
Instagram

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Maya Acosta is joined by Dr. Lee Kurisko and his wife Joyce in this episode of the Healthy Lifestyle Solutions podcast. Driven by their own transformative experiences with a whole food plant-based diet, they discuss the importance of nutrition in leading a happy, healthy and productive life. Starting from Dr. Lee’s personal journey of discovering the power of plant-based nutrition, to Joyce’s interest in anti-aging and strength training. They also touch upon their upcoming projects, including a book and a documentary on cancer, as well as their coaching program and corporate wellness initiatives.

Dr. Lee Kurisko and his wife Joyce have spent over 50 years combined in the healthcare industry. Lee is currently a diagnostic radiologist. Joyce has spent time in the biotech/pharmaceutical industry, complemented by work in the health insurance industry, revenue cycle, and, most recently, health policy. Together, they can attest to the importance of nutrition in leading a happy, healthy, productive life.

Lee is a diagnostic radiologist who has been plant based for 7 years. I have been plant-based for 1.5 years. We married a little over a year ago. Lee was instrumental in move towards WFPB nutrition. We have worked in healthcare our entire careers. We are on a mission to equip individuals for transformative health and wellbeing - especially in their mature years.  

Check out our website and YouTube channel:

In this episode, you will learn the following:

• The importance of nutrition in leading a healthy life: Nutrition is significant in maintaining good health and preventing diseases.
• The role of strength training in aging well: All about anti-aging and the importance of strength training for maintaining strength and mobility as one ages.
• Challenges in the healthcare system: It is frustrating to realize the healthcare system’s lack of emphasis on nutrition and lifestyle choices in preventing and treating diseases.
• The need for education and advocacy in cancer treatment: It’s necessary to educate and empower cancer patients, particularly in understanding the role of nutrition in cancer prevention and treatment.
• The launch of their podcast and future projects: They introduce their podcast, Kurisko & Co, which contains the discussions on various health-related topics, including healthcare policy, aging and nutrition. Their plans for a book and potential collaboration with other healthcare professionals and organizations are also mentioned.

Links:

Email: [email protected]

Website: https://www.kuriskoandco.com

YouTube: https://www.youtube.com/@kuriskoandco/about 

Twitter: https://twitter.com/kuriskoandco

Instagram: https://www.instagram.com/kuriskoandco/

Resources Mentioned: 

Dr. Michael Greger: https://drgreger.org/

Dr. McDougall Starch Solution: https://www.drmcdougall.com/shop/the-starch-solution/ 

Tony Horton P90X: https://www.tonyhortonlife.com/

Christopher Gardner: https://www.linkedin.com/in/christopher-gardner-9a52298

Dr. Joel Fuhrman: https://www.drfuhrman.com/blog/categories/288/podcast

T. Colin Campbell Center: https://nutritionstudies.org/

Dr. Suzannah Bozzone: https://www

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Episode Summary:
In this episode, Maya Acosta shares her rejuvenating journey through the picturesque landscapes of Maui and Kauai. From mindful hikes in the rainforest to underwater adventures, Maya and her husband explore the healing powers of nature. She dives into wellness practices, detailing breath exercises and the benefits of shaking off tension. The episode takes an unexpected turn when Maya introduces the Kauai Humane Society's unique field trip program, offering listeners a heartwarming experience of bonding with shelter dogs. Through all the adventures, Maya reflects on maintaining a healthy lifestyle while traveling and unveils her struggle with flight anxiety.

Key Takeaways:

1. Nature's Healing Touch: Discover how spending time in nature, practicing mindfulness, and engaging in outdoor activities can be a powerful antidote to stress and negative emotions.
2. Wellness on the Go: Maya provides insights into staying physically active, managing stress, and maintaining healthy habits while traveling, emphasizing the importance of adaptability.
3. Paws for a Cause: Learn about the Kauai Humane Society's innovative field trip program, allowing visitors to connect with shelter dogs while exploring the island, showcasing the positive impact of animal companionship on well-being.

Stay Connected:

• Follow Maya Acosta on Instagram 
• Follow Dr.  Riz on Instagram

Recommendations:

• Volunteer in Maui
• Maui Humane Society
• Kauai Humane Society
• Russell's Restaurant
• Earth Aloha Eats
• A'ARoots Maui

Note:

• Local "Walk With A Doc" events are taking a break in December and are set to resume on January 20, 2024.
• Don't miss the captivating interview following this episode, and stay tuned for more exciting conversations!

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As the holiday season approaches, our hearts are filled with warmth and anticipation. Thanksgiving, a time traditionally dedicated to gratitude and togetherness, often revolves around a bountiful feast that can sometimes present challenges, especially for those who embrace a vegan or plant-based lifestyle. In the spirit of promoting holistic well-being through lifestyle medicine, let's embark on a journey to celebrate Thanksgiving with love, compassion, and self-care.

Key Takeaways:

• Embrace a Plant-Forward Thanksgiving: Share the joy of plant-based dishes with loved ones. Illustrate that a plant-based Thanksgiving can be both satisfying and wholesome.
• Focus on Love and Commonalities: Redirect attention from dietary differences to shared values and connections. Encourage gratitude for the love and support within families, irrespective of dietary choices.
• Prioritize Self-Care: Stress the importance of self-care during the holiday season. Advocate for breaks, outdoor activities, and walks to recharge and maintain well-being.

Resources:

• Need vegan Thanksgiving recipes: https://bit.ly/veganthanksrecipes
• Vegan Stuffing: https://youtu.be/Ht6YYtw2XZo
• Vegan Gravy: https://youtu.be/Zpm4jwkM4jM
• Garlic Potatoes: https://youtu.be/0pXjmdjkUV4
• Arugula & Pear Salad: https://youtu.be/NJeMPKcRfVM

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In this engaging lecture, Dr. Suzanne Bruce explores the intricate relationship between gut health and skin vitality. Drawing on the concept of the "gut-skin axis," she highlights the profound impact of the gut microbiome on various skin conditions. Dr. Bruce discusses how an unhealthy gut can contribute to skin issues such as acne, rosacea, psoriasis, etc. The lecture emphasizes the role of diet and lifestyle in maintaining a healthy gut, offering insights into dietary choices that can promote radiant skin. Dr. Bruce also shares compelling anecdotes and research findings linking specific skin conditions to gut dysbiosis, providing a comprehensive perspective on the importance of holistic well-being.

Key Takeaways:

• Holistic Approach to Skin Health: Dr. Bruce underscores the interconnectedness of gut and skin health, emphasizing that a healthy gut microbiome is crucial for maintaining radiant and disease-free skin.
• Dietary Impact on Skin Conditions: The lecture explores how dietary choices, such as high glycemic load, dairy consumption, and specific nutrients, can influence skin conditions like acne, rosacea, and psoriasis. Practical recommendations include adopting a low glycemic index diet and reducing dairy intake.
• Preventive Measures and Lifestyle Choices: Dr. Bruce discusses preventive measures and lifestyle changes to enhance skin health, such as adopting a plant-based diet, increasing fiber intake, and avoiding processed foods. The lecture concludes with a focus on the role of antioxidants and the impact of lifestyle choices on skin aging and overall well-being.

About Dr. Bruce:
Dr. Suzanne Bruce is a board-certified dermatologist and founder and President of Suzanne Bruce and Associates. She has received numerous honors, including being named a Super Doctor by Texas Monthly for 17 consecutive years. She is a sought-after speaker who educates her audience on the role of plant-based nutrition in skin health and in managing and treating several common and uncommon skin diseases.

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Maya Acosta welcomes Diana Licalzi and Jose Tejero, the creators of The Type 2 Diabetes Revolution, in today’s episode. They discuss the prevalence of Type 2 diabetes and the importance of a plant-based whole food approach in managing and potentially reversing the condition.

Diana Licalzi is a nationally-recognized Registered Dietitian and Certified Diabetes Care & Education Specialist and holds her Master's in Nutrition Science & Policy. Jose Tejero is an exercise physiologist with a degree in Exercise Science and two-time Ironman Triathlete. Together, they created a digital health platform that helps people prevent, manage, and reverse type 2 diabetes through diet and exercise. Across their social media channels, they have half a million followers and we are now releasing the highly anticipated book "The Type 2 Diabetes Revolution" on November 7, which will include over 100 high-fiber recipes.

In this episode, you will learn the following:

• The prevalence of Type 2 diabetes is high.
• A plant-based whole food diet can be effective in managing and even reversing Type 2 diabetes by improving insulin sensitivity.
• The Type 2 Diabetes Revolution offers a 10-week program, a self-guided program, and diabetes reset challenges to help individuals with Type 2 diabetes make lifestyle changes.
• The program emphasizes mindset modification and encourages individuals to identify their personal reasons for making lifestyle changes.
• The book, “The Type 2 Diabetes Revolution,” includes educational chapters on Type 2 diabetes, the benefits of a plant-based diet, a four-week meal plan, and over 100 plant-based recipes.

Links:

Email: [email protected]

The Type 2 Diabetes Revolution: http://www.type2diabetesrevolution.com

Instagram (The Type 2 Diabetes Revolution): https://www.instagram.com/type2diabetesrevolution/

YouTube (The Type 2 Diabetes Revolution): https://www.youtube.com/@type2diabetesrevolution

TikTok (The Type 2 Diabetes Revolution): https://www.tiktok.com/@type2diabetesrevolution/

Amazon (The Type 2 Diabetes Revolution): https://www.amazon.com/Type-Diabetes-Revolution-Cookbook-Complete/dp/1958803197

Resources Mentioned: 

Dr. Michael Greger: https://drgreger.org/ 

Walk with a Doc: https://walkwithadoc.org/

Lifestyle Medicine Conference: https://www.lmconference.org/ 

Rip Esselstyn: https://www.linkedin.com/in/ripesselstyn

Jumpstart: https://thelifestylewellnessclinic.com/jumpstart/

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Friends, we are currently on vacation and will return next Monday with another episode of Doctor In The House.

In the meantime, check out our Wednesday interviews and Friday bonus materials. 

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