Hone In

Intermittent fasting—restricting your eating into a set block of time each day—has risen in popularity thanks to celebrities like Andrew Huberman and Mark Wahlberg. They claim that this practice improves weight loss, blood sugar markers, and brain health—just to name a few of the impressive longevity-boosting benefits.

There’s just one thing: many proponents of intermittent fasting are men. But intermittent fasting works differently depending on your sex, according to Cynthia Thurlow, N.P. Dialing into male-centered advice might not lead to the results you’re looking for. 

On this episode of the Hone In with Saad Alam podcast, Thurlow explains why intuitive fasting—a type of time-restricted eating that's individually tailored to your goals, stress, hormones, and sleep—is optimal for women. She also explains how different hormonal states, like menopause and menstruation, can impact the effectiveness of intermittent fasting, exercise, and diet.

But what and when NOT to eat is only half the fun. Thurlow also shares what she adds to her grocery list to optimize her hormone health.

WE DISCUSS:

Why longer fasting produces greater benefits

The link between intermittent fasting and longevity

How intermittent fasting impacts your hormones

Why women and men should try different fasting protocols

How time-restricted eating may offset the negative effects of modern day lifestyles

IN THIS EPISODE YOU'LL LEARN:

The 12-hour magic mark for maximum IF benefits

How to use fasting to activate autophagy

How to pick the best fasting window for your lifestyle

The best IF protocol for women

Easy ways to incorporate time-restricted eating, without a big commitment

Check out the full episode and more at: : https://honehealth.com/edge/podcast/ 

Listen to the episodes on:

SPOTIFY: https://open.spotify.com/show/76Hg5OU5oOu7S9Ze6WPSlw 

APPLE PODCASTS: https://podcasts.apple.com/us/podcast/hone-in/id1707026738 

 Watch clips from Hone In episodes on: YouTube: https://www.youtube.com/watch?v=JoOQaVPbgKQ 

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As the vice president of performance science and principal scientist at Whoop, Kristen Holmes, PhD aims to move the needle big-time on health markers that matter. Her average day involves researching the effect of sleep, circadian recovery, and load behaviors on physical, mental, and emotional resilience to help Whoop members change the trajectory of their health. 

In this episode of Hone In, podcast host and Hone Health CEO Saad Alam sat down with Holmes for the inside scoop on the exact changes that make the biggest impact on how you show up and perform every day. They talk about the link between sleep quality and heart rate variability (HRV)—a key biomarker linked to how hard you can push during a workout (or workday) and how fast you’ll recover. Plus, what to drink (and not to drink) to boost your HRV. 

Holmes also outlines how to control natural and artificial light to maximize your sleep-wake cycle. And how to know when to hold back and push in your workouts based on your HRV and stress levels.  

Listen to the full episode for a sneak peek into how to tweak your habits to boost HRV quickly, and ultimately live a longer, higher-quality life. 

We Discuss: 

How fitness performance is linked to HRV 

Exactly what time to stop looking at artificial light for better sleep 

Biomarkers that may indicate stress and how to improve them 

How circadian rhythm plays a role in boosting recovery 

Holme’s three non-negotiables for high-quality sleep  

In This Episode You’ll Learn: 

How your physiological behaviors are linked to your psychology 

Why this one bad habit might be reducing your performance    

When (and when not to eat) to optimize your circadian rhythm

The one recovery strategy you’re probably missing 

Why you should always get a few hours of sleep before midnight 

Check out the full episode and more at: : https://honehealth.com/edge/podcast/ 

Listen to the episodes on:

SPOTIFY: https://open.spotify.com/show/76Hg5OU5oOu7S9Ze6WPSlw 

APPLE PODCASTS: https://podcasts.apple.com/us/podcast/hone-in/id1707026738 

Watch clips from Hone In episodes on: YouTube: https://www.youtube.com/watch?v=JoOQaVPbgKQ 

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Learn More: https://honehealth.com/

There’s nothing sexy about the gut. At least, that’s what internist and functional medicine specialist Vincent Pedre, M.D., thought when he was in medical school. But once he discovered how gut health impacts almost every system of the body, he dedicated his entire career to it. 

On the Hone In with Saad Alam podcast, Pedre reveals why regional differences in the gut microbiome—due to diet, toxin exposure, and medicine use—could contribute to Blue Zone-level longevity. He zooms in on one Tanzanian hunter-gatherer tribe, the Hadza, who live practically untouched by debilitating illnesses like diabetes, obesity, cardiovascular disease, and dementia. 

Pedre also dives into the details of how long it really takes to heal your gut. (Did you know that unfurled, your gut microbiome is the size of a tennis court?). Plus, exactly what lifestyle factors could make or break chronic gut inflammation—impacting your risk of chronic disease.

We Discuss:

Regional differences in gut microbiome

Why leaky gut could increase your chronic disease risk

The link between gut and hormone health

How long it takes to heal an inflamed or leaky gut

Why one Tanzanian tribe is virtually untouched by diabetes, obesity, cardiovascular disease, and dementia

In This Episode You’ll Learn:

Stress management strategies that could improve your gut health

How antibiotics and pesticides can impact your microbiome

What lifestyle factors could be causing leaky gut

The “Weed, Seed, and Feed” method of curing gut inflammation

Which gut inflammation-causing foods to avoid

Check out the full episode and more at: : https://honehealth.com/edge/podcast/ 

Listen to the episodes on:

SPOTIFY: https://open.spotify.com/show/76Hg5OU5oOu7S9Ze6WPSlw 

APPLE PODCASTS: https://podcasts.apple.com/us/podcast/hone-in/id1707026738 

 

Watch clips from Hone In episodes on: YouTube: https://www.youtube.com/watch?v=JoOQaVPbgKQ 

Get exclusive weekly tips from show guests in our newsletter:: https://hone-health.ck.page/hone-in 

Follow us at:

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Learn More: https://honehealth.com/

The punchline of any sitcom—a man going through a midlife crisis. He’s gained weight. Maybe he’s irritated and distant from his spouse. He spends money frivolously on sports cars and tech gadgets. And maybe he lacks the energy and motivation to engage in the hobbies he once enjoyed. 

But the midlife crisis isn’t just a plot point or stereotype. Research shows that it’s a real, debilitating experience for nearly 20 percent of men over age 40 (x). According to Greg Scheinman, the creator of The Midlife Male, a weekly newsletter and podcast designed to help men navigate and maximize middle age, this shift in middle age mindset can be attributed to several factors, like hormone changes, lack of energy, and sky-high expectations for success. 

On this episode of the Hone In podcast, host Saad Alam and Scheinman discuss their journies with midlife crises, including how testosterone replacement therapy (TRT) helped them get back on track. They also dive into strategies for reframing success personally and professionally, prioritizing happiness, and staying accountable. 

Plus, why small daily wins—like kissing your spouse when you get up for work or swapping just one of your daily sodas for water—can make a huge difference in how you feel. 

We Discuss:

-How your hormone health can contribute to midlife mental health

-When to reframe mistakes as successful failures

-How TRT improved Scheinman’s energy levels

-The importance of figuring out your daily bandwidth

-The secret to a healthy, long-term relationship

In This Episode You’ll Learn:

-How TRT can help men with low T break through a midlife crisis

-The “Six Fs” of living a balanced, successful life

-Small swaps that can improve your mental health

-The power of doing three personal and three professional tasks daily

-The one no-equipment-needed workout you need to stay fit and energized

Check out the full episode and more at: : https://honehealth.com/edge/podcast/ 

Listen to the episodes on:

SPOTIFY: https://open.spotify.com/show/76Hg5OU5oOu7S9Ze6WPSlw 

APPLE PODCASTS: https://podcasts.apple.com/us/podcast/hone-in/id1707026738 

 

Watch clips from Hone In episodes on: YouTube: https://www.youtube.com/watch?v=JoOQaVPbgKQ 

Get exclusive weekly tips from show guests in our newsletter:: https://hone-health.ck.page/hone-in 

Follow us at:

HONE HEALTH INSTAGRAM: https://www.instagram.com/hone.health/?hl=en 

SAAD ALAM INSTAGRAM: https://www.instagram.com/msaadalam/?hl=en 

Learn More: https://honehealth.com/

From self-proclaimed relationship gurus to eyebrow-raising (but oh, so intriguing) Reddit sex advice, it can be hard to sift through the BS.S. to find legit and useful information. That’s where psychophysiologist Nicole Prause, Ph.D., an expert on all things sexual behavior, comes in.

In this episode of Hone In, podcast host and Hone Health CEO Saad Alam sat down with Nicole to dive into all things orgasms, masturbation, and sexual health. They discuss healing trauma through orgasmic meditation, why NoFap is no good, and what really happens to your brain during sex. Plus, three underrated health benefits of having sex more often.  

And if you’re looking for a way to spice up your sex life and have better orgasms—alone or with a partner—Nicole dishes on that, too. 

We Discuss:

The difference between male and female orgasms

Why NoFap is horrible for your mental health

What sex does to your brain

The relationship between testosterone and masturbation

The most common orgasm myths

In This Episode You’ll Learn:

How to use orgasmic meditation to improve PTSD symptoms

Why sexual arousal could improve pain conditions like fibromyalgia 

The impressive health benefits of masturbation and climaxing

How having more sex can improve your sleep

Why you should skip the sexual health subreddits next time you need advice

Check out the full episode and more at: : https://honehealth.com/edge/podcast/  

Watch clips from Hone In episodes on: YouTube: https://www.youtube.com/watch?v=JoOQaVPbgKQ 

Get exclusive weekly tips from show guests in our newsletter:: https://hone-health.ck.page/hone-in 

Follow us at:

HONE HEALTH INSTAGRAM: https://www.instagram.com/hone.health/?hl=en 

SAAD ALAM INSTAGRAM: https://www.instagram.com/msaadalam/?hl=en 

Learn More: https://honehealth.com/

Dr. Steven Gundry, M.D., is a world-renowned cardiologist, heart surgeon, medical researcher, and author. After working in medicine for over 40 years, Gundry shifted his focus to teaching people how to avoid surgery in the first place through simple diet changes. According to Gundry, what we eat is behind everything from chronic diseases like obesity and cardiovascular disease to unexplained ailments like autoimmune disorders and migraines. Gundry’s holistic, food forward approach has helped his clients lose weight, reduce chronic disease risk, and live longer, healthier lives. 

In this episode of Hone In, podcast host and Hone Health CEO Saad Alam sat down with Gundry for the inside scoop on his new book Gut Check. They talk about the link between your gut microbiome and inflammation, how to heal leaky gut, and what to eat to improve microbiome diversity. Plus, the foods you think are healthy (looking at you, oatmeal) that might be wreaking havoc on your gut. 

Gundry also gets real about why the keto diet works, but isn’t the best option for overall health. He outlines exactly how to tap into the benefits of a keto diet, and improve your metabolism, without actually going keto. 

Listen to the full episode for a glimpse into how to tweak your diet for a healthier gut, metabolism, and ultimately, a longer life. 

We Discuss: 

How your gut microbiome is linked to chronic disease

The “healthy” foods that might be causing gut dysbiosis 

How endocrine disruptors wreak havoc on your gut

Why you’re probably doing the keto diet wrong

Why time-restricted eating might be the secret to metabolic flexibility 

In This Episode You’ll Learn: 

Exactly what to eat (and what not to eat) for a healthy gut 

Biomarkers that may indicate leaky gut and how to improve them 

How and when to eat to tap into the benefits of the keto diet 

Vitamins you’re probably deficient in that deserve a spot in your supplement stack

Gundry’s five non-negotiables for more energy 

Check out the full episode and more at: : https://honehealth.com/edge/podcast/ 

Get all of Dr. Gundry's books—including the pre-order for his latest Gut Check at: https://drgundry.com/books/

Listen to the episodes on:

SPOTIFY: https://open.spotify.com/show/76Hg5OU5oOu7S9Ze6WPSlw 

APPLE PODCASTS: https://podcasts.apple.com/us/podcast/hone-in/id1707026738 

 

Watch clips from Hone In episodes on: YouTube: https://www.youtube.com/watch?v=JoOQaVPbgKQ 

Get exclusive weekly tips from show guests in our newsletter:: https://hone-health.ck.page/hone-in 

Follow us at:

HONE HEALTH INSTAGRAM: https://www.instagram.com/hone.health/?hl=en 

SAAD ALAM INSTAGRAM: https://www.instagram.com/msaadalam/?hl=en 

Learn More: https://honehealth.com/

When you scrape yourself up doing yard work or take a tumble at the gym, most of us have a first aid kit on hand to quell the damage. But what do you do if you get emotionally banged up after a hard week?

Most men know that mental health is important, according to research from men’s health charity, Movember. But still, 58% of the men surveyed feel like they're expected to show no weakness. 

The result? Pent-up and unresolved emotional trauma contributes to the nearly 6 million men suffering from depression every year in the United States, according to the Anxiety Disorders Association of America.

Psychologist and author Dr. Guy Winch encourages men to add mindfulness tools to their emotional first aid kit, which allows them to patch themselves up as easily as a physical injury. 

On this episode of the Hone In podcast with CEO Saad Alam, Winch emphasizes the importance of reframing failure and acknowledging emotional pain. Alam and Winch get transparent about masculinity and mental health—and dissect how vulnerability has helped them live better. 

We Discuss:

The importance of emotional vulnerability for men

How some masculinity norms can harm mental health if left unchecked

Alarming statistics about men’s mental health—and what those mean for you

How exercise can supercharge your mental wellbeing

The difference between mental and emotional health

In This Episode You’ll Learn:

How to take power away from setbacks—with an epic mindset reframing trick

Tools to form your own stress management strategy

How self-correcting strategies from physical exercise can help you break out of toxic thought patterns

The power of practicing gratitude

Why prioritizing community and connection could be the cornerstone of your emotional wellbeing protocol

If you're in the prime of your career, bustling with exciting opportunities, starting a family might not be your priority. Khaled Kteily, founder of Legacy, a male fertility clinic, understands the choice to follow your own timeline.

But he does want all men to know this: while you wait, your fertility may be taking a silent nosedive. In fact, global sperm counts have dropped by nearly 60 percent over the past 40 years, according to recent research. 

Don’t let these numbers freak you out. On this episode of Hone In with Saad Alam, Kteily reveals easy lifestyle tweaks that can help optimize your sperm quality.

He also dishes on male fertility secrets (like the fact that your household products could be killing your swimmers), how chronic illness can impact your reproductive health, preserving your sperm before undergoing male optimization treatments, and more. 

Kteily shares how Legacy is leveraging sperm-freezing technology to prepare for the next generation—only when you’re ready, of course. 

We Discuss:

How some medications—like antidepressants, anabolic steroids, and antibiotics—can impact male fertility

The link between diabetes and male infertility risk

How chronic illness can negatively impact sperm count and quality

Why all men should consider sperm freezing—even if they aren’t thinking about having kids soon

The risk of having kids at an advanced paternal age

You’ll Learn:

Easy swaps to reduce your microplastic exposure, and why it matters for fertility

Why you should limit drinking and smoking to better your chances of conceiving 

How to optimize your diet and exercise to boost fertility

Everything you need to know about preserving fertility on hormone replacement therapy

Why managing blood pressure is the key to protecting your sperm quality

Check out all episodes and more at: : https://honehealth.com/edge/podcast/  

Watch clips from Hone In episodes on: YouTube: https://www.youtube.com/watch?v=JoOQaVPbgKQ 

Get exclusive weekly tips from show guests in our newsletter:: https://hone-health.ck.page/hone-in 

Follow us at:

HONE HEALTH INSTAGRAM: https://www.instagram.com/hone.health/?hl=en 

SAAD ALAM INSTAGRAM: https://www.instagram.com/msaadalam/?hl=en 

Learn More: https://honehealth.com/

Sahil Bloom is an inspirational writer and entrepreneur. He is an expert in productivity and life management and has spent the last two years writing The Curiosity Chronicle newsletter and running SRB Ventures.

In this episode of Hone In, Hone CEO Saad Alam sat down with him to talk about entrepreneurship, aligning purpose with passion, and how to engineer your life to focus your energy on the things that really matter to you.

In a world obsessed with hustle culture, Bloom's perspectives on productivity and success is refreshing. It's not about doing more; it's about doing what's important. It's about discernment—understanding what truly deserves our time and energy.

WE DISCUSS:

-How to take advantage of your personal energy peaks

-Why multitasking could be throwing you off your A-game

-The power of self-reflection

-The detriments of non-stop hustle culture

-How to become a "Time Billionaire"

IN THIS EPISODE YOU'LL ALSO LEARN:

-How to create and manage your own energy calendar

-Reframe your mindset around task prioritization

-How to start saying "yes" to meaningful opportunities

-Discern "resume virtues" from "eulogy virtues"

-How planning the night before can kick start your mornings

Check out all the episodes at: : https://honehealth.com/edge/podcast/

Listen to the episodes on:

SPOTIFY: https://open.spotify.com/show/76Hg5OU5oOu7S9Ze6WPSlw

APPLE PODCASTS: https://podcasts.apple.com/us/podcast/hone-in/id1707026738

Watch clips from Hone In episodes on: YouTube: https://www.youtube.com/watch?v=JoOQaVPbgKQ

Get exclusive weekly tips from show guests in our newsletter:: https://hone-health.ck.page/hone-in

Follow us at:

HONE HEALTH INSTAGRAM: https://www.instagram.com/hone.health/?hl=en

SAAD ALAM INSTAGRAM: https://www.instagram.com/msaadalam/?hl=en

Learn More: https://honehealth.com/