In this episode, I sit down with Dr. Lara Zakaria to explore the fascinating world of wearables and continuous glucose monitors (CGMs) — and how real-time biometric data can completely change the way we understand our metabolic health. Dr. Lara breaks down how CGMs work, who can benefit from wearing one, and how the data they collect can guide smarter choices around food, stress, sleep, and lifestyle. Whether you're managing blood sugar concerns or simply curious about optimizing your health, this conversation is packed with practical, science-backed insights you can start using today.

Takeaways:

• CGMs aren't just for diabetics — they can help anyone understand how their unique body responds to food, stress, and sleep in real time.
• Cooling cooked rice and potatoes increases their resistant starch content, which feeds healthy gut bacteria and blunts blood sugar spikes.
• Before strapping on a wearable, get clear on your goals first. Data without direction can quickly become overwhelming.

Connect with Dr. Lara Zakaria:

• Website
• Blog

Resources & Links:

• Powell Pharmacy
• Journeys

Follow Emlah on Social Media:

• Facebook
• LinkedIn
• Instagram
• TikTok

Connect with Emlah:

• Book Emlah to Speak
• Dr. Emlah's Newsletter
• Dr. Emlah Tubuo's Website

In this episode, I sit down with Dr. Melissa McRae to unpack what's really happening in the brain and body during perimenopause and menopause. We explore how fluctuating estrogen impacts the brain's protective barrier, leading to neuroinflammation, brain fog, and mood changes—and why so many women feel like they're not themselves. Dr. Melissa McRae breaks down the powerful connection between cortisol, stress, sleep, and the gut, while emphasizing that hormone therapy isn't the only solution. We dive into simple, actionable lifestyle strategies—like movement, nutrition, and quality sleep—that can dramatically improve brain health and overall well-being. This conversation is a reminder that women aren't broken—their bodies are adapting—and with the right tools, they can restore clarity, energy, and vitality. Takeaways:

• Movement is one of the most powerful tools for brain health—aim to move until your mind feels clear.
• Hormonal changes weaken brain protection, making stress and inflammation more impactful.
• Sleep and gut health are essential for detoxifying the brain and supporting mental clarity.

Connect with Dr. Melissa McRae:

• Vitality Natural Wellness
• Ebook link ($9.99) version
• Amazon book link
• Know Your Number (40% off link) - this one is the link to KYN (course only) for $49.00.

Resources & Links:

• Powell Pharmacy
• Journeys

Follow Emlah on Social Media:

• Facebook
• LinkedIn
• Instagram
• TikTok

Connect with Emlah:

• Book Emlah to Speak
• Dr. Emlah's Newsletter
• Dr. Emlah Tubuo's Website

In this episode of the Intentional Living with Emlah Podcast, I sit down with Dr. Jennifer Miller to explore the powerful connection between oral health and overall systemic wellness. We dive into how the oral microbiome influences inflammation and chronic disease, why prevention should begin as early as age one, and how factors like sleep, airway health, and stress play a critical role in conditions such as TMJ, cardiovascular disease, and even Alzheimer's. This conversation highlights the importance of taking a more holistic, intentional approach to dentistry and health, empowering you to see oral care as a key part of your overall well-being.

Takeaways:

• Oral health is deeply connected to systemic conditions like inflammation and chronic disease
• Preventive dental care should begin early to support long-term health outcomes
• Sleep, airway health, and stress all play a critical role in oral and overall wellness

Connect with Dr. Jennifer Miller:

• Dentistry of Dublin
• Free to Smile Foundation

Resources & Links:

• Powell Pharmacy
• Journeys
• Creatine

Follow Emlah on Social Media:

• Facebook
• LinkedIn
• Instagram
• TikTok

Connect with Emlah:

• Book Emlah to Speak
• Dr. Emlah's Newsletter
• Dr. Emlah Tubuo's Website

On this episode of the Intentional Living with Emlah podcast, I sit down with Gigi Howard to explore the powerful impact of strength training for women and how intentional movement can transform not only physical health but also confidence and mindset. We talk through practical, approachable tips for starting and staying consistent with a fitness routine, no matter your experience level, and Gigi shares the inspiration behind her initiatives, Female Fight Club and Girl Boss, which are focused on empowering women through community, support, and accessible workouts.

Takeaways:

• Strength training is essential for women's long-term health, supporting confidence, resilience, and bone density while helping prevent osteoporosis.
• It's never too late to start a fitness routine, and consistent movement at any age can improve energy, mindset, and overall well-being beyond just aesthetics.
• Accessible, supportive fitness communities make it easier for women to stay motivated, build confidence, and maintain sustainable routines.

Connect with Gigi:

• Female Fight Club Website
• Instagram

Resources & Links:

• Powell Pharmacy
• Journeys

Follow Emlah on Social Media:

• Facebook
• LinkedIn
• Instagram
• TikTok

Connect with Emlah:

• Book Emlah to Speak
• Dr. Emlah's Newsletter
• Dr. Emlah Tubuo's Website

In this episode of the Intentional Living Podcast, I sit down with Jarret Drucker to explore how pharmacogenomics is transforming the way we approach medications and patient care. We talk about why the traditional trial-and-error method often fails, and how your unique genetic blueprint can determine whether a medication actually works for you or puts you at risk. Through real-life examples, including how certain drugs like Plavix may not activate in some individuals, we break down how this simple, one-time test can lead to safer, more effective, and truly personalized treatment. My goal is to help you understand that when it comes to your health, guessing is no longer good enough.

Takeaways:

• Your genetics play a critical role in how your body processes medications, impacting both effectiveness and safety.
• Pharmacogenomic testing can eliminate trial-and-error prescribing by identifying the right medication from the start.
• A simple, one-time DNA test can provide lifelong insights that help prevent serious health risks and improve outcomes.

Resources & Links:

• Powell Pharmacy
• Journeys

Connect with Jarret:

• LinkedIn

Follow Emlah on Social Media:

• Facebook
• LinkedIn
• Instagram
• TikTok

Connect with Emlah:

• Book Emlah to Speak
• Dr. Emlah's Newsletter
• Dr. Emlah Tubuo's Website

In this episode, I sit down with Dr. Pragna Patel Dadhania to break down the powerful role of progesterone in menopause and perimenopause, and why it's one of the most overlooked hormones in women's health. We explore how progesterone impacts sleep quality, mood stability, and uterine health—and how declining levels can show up in ways many women don't immediately recognize. If you're struggling with sleep issues, mood swings, or navigating menopause symptoms, this episode gives you practical insights and science-backed strategies, including supplements that may support better sleep and emotional balance.

Takeaways:

• Progesterone plays a critical role in sleep, mood, and uterine health during perimenopause and menopause.
• Declining progesterone levels can lead to symptoms like insomnia, anxiety, and irregular cycles.
• Personalized hormone therapy should be tailored to your individual symptoms and health profile.

Connect with Pragna Patel Dadhania:

• Email: [email protected]
• Instagram

Resources & Links:

• Tri-Blend Magnesium
• Magnesium Threonate
• L-Theanine
• Powell Pharmacy
• Journeys
• Podcast Episode "Why Sleep is Essential to Our Health: Unlocking the Secrets of Sleep with Dr. Roy"

Follow Emlah on Social Media:

• Facebook
• LinkedIn
• Instagram
• TikTok

Connect with Emlah:

• Book Emlah to Speak
• Dr. Emlah's Newsletter
• Dr. Emlah Tubuo's Website

In this episode of Intentional Living with Emlah, Dr. Lara Zakaria and I discuss the importance of fiber and phytonutrients in our diets. We explore how colorful foods contribute to overall health, the role of antioxidants, and the significance of fiber in regulating blood sugar and supporting gut health. Together we emphasizes the need for diversity in our diets, the difference between natural and synthetic fibers, and how to engage children in healthy eating habits. The episode concludes with a focus on the synergy of nutrients and the importance of whole foods in achieving optimal health. Takeaways:

• Fiber is the most underrated nutrient in modern healthcare.
• Eating a variety of colorful foods enhances health benefits.
• Phytonutrients act as messengers to our body.
• 98% of Americans do not get enough fiber.

Connect with: Dr. Lara Zakaria

• Website: https://larazakaria.com/
• Blog: https://larazakaria.com/blog/

Resources & Links:

• Powell Pharmacy https://powellpharmacy.com/
• Journeys https://journeys.fullscript.com/emlah-naturals
• How Much Protein Should You Eat? Muscle, Metabolism & Longevity Explained: https://youtu.be/813EywBJ3fU
• Emlah Natural's Fiber Boost: https://www.emlahnaturals.com/product/fiber-boost/

Follow Emlah on Social Media:

• Facebook https://www.facebook.com/emlahnaturals/
• LinkedIn https://www.linkedin.com/in/emlahtubuo/
• Instagram https://www.instagram.com/dr.emlahtubuo/?hl=en
• TikTok https://www.tiktok.com/@dremlahtubuo

Connect with Emlah:

• Book Emlah to Speak https://www.dremlahtubuo.com/keynote
• Dr. Emlah's Newsletter https://www.dremlahtubuo.com/
• Dr. Emlah Tubuo's Website https://www.dremlahtubuo.com/

In this episode of the Intentional Living with Emlah Podcast, I sit down with my dear friend Marianne Flannery—entrepreneur, coach, mom, and founder of Reach Fitness—to talk about what it really means to build a business rooted in purpose and belonging. Marianne shares her journey of creating more than just a gym, but a space where people feel seen, supported, and empowered no matter where they are in their fitness journey.

We also dive into balancing entrepreneurship with motherhood, raising teenagers with intention, and how to lead both in business and at home without losing sight of what truly matters. Marianne's perspective on community, identity, and meeting people where they are is both inspiring and grounding. This conversation is a reminder that success isn't just about achievement, but about impact.

Takeaways:

• Building a successful business isn't just about what you offer, but the culture and sense of belonging you create.
• You can pursue excellence while still meeting people exactly where they are in their journey.
• Intentional living means allowing your family and your kids to grow into who they are, not who you expect them to be.

Connect with Marianne Flannery:

• Instagram
• Reach Fitness Website
• Facebook

Resources & Links:

• Powell Pharmacy
• Journeys
• Creatine

Follow Emlah on Social Media:

• Facebook
• LinkedIn
• Instagram
• TikTok

Connect with Emlah:

• Book Emlah to Speak
• Dr. Emlah's Newsletter
• Dr. Emlah Tubuo's Website

On this episode of Intentional Living with Emlah, I share why preventive health and whole-person wellness are so deeply important to me. I walk through the four pillars of intentional living—nutrition, movement, inner alignment, and positive social connections—and explain how these foundations shape the way we care for our bodies and live our lives. I also introduce you to Journeys, a preventive testing platform powered by Fullscript, and explain how these comprehensive lab tests can help us look deeper into our health by measuring key biomarkers like inflammation, vitamin levels, cardiovascular markers, and hormones. Instead of guessing what supplements or lifestyle changes we need, I talk about how testing gives us real data so we can make informed decisions and take meaningful action. My goal for this episode is simple: to encourage you to listen to your body, take ownership of your health, and start your preventive health journey so you can truly live a fuller, more intentional life.

Takeaways:

• Intentional living is built on four key pillars—nutrition, movement, inner alignment, and positive social connections—that support whole-person health.
• Preventive lab testing helps us move beyond guessing by using real biomarker data to guide personalized lifestyle and supplement choices.
• Taking proactive steps to understand your body today can help prevent future health issues and empower you to live a fuller, healthier life.

Resources & Links:

• Powell Pharmacy
• Journeys

Follow Emlah on Social Media:

• Facebook
• LinkedIn
• Instagram
• TikTok

Connect with Emlah:

• Book Emlah to Speak
• Dr. Emlah's Newsletter
• Dr. Emlah Tubuo's Website

In this episode of Intentional Living, I sit down with Dr. Asim Roy, a board-certified sleep physician, to explore the critical role sleep plays in our lives. Sleep is something we all need, yet so many of us struggle with it or underestimate its importance. During our conversation, Dr. Roy and I discuss common sleep disorders, including insomnia and narcolepsy, and why understanding these conditions is essential for protecting our long-term health.

Dr. Roy also shares his personal journey into sleep medicine and what inspired him to specialize in this field. His passion for helping people improve their sleep really comes through as he explains how proper diagnosis and treatment can truly transform lives. We also talk about practical, actionable steps to improve sleep hygiene and nightly routines. From creating consistent schedules to being more mindful about evening habits, this episode is full of helpful strategies you can start applying right away.

At the heart of our conversation is the idea of intentional living. If we want to live fully and well, we have to be intentional about our sleep. Making informed choices about rest isn't a luxury—it's a foundational step toward a better quality of life.

Takeaways:

• The wake-up time is more important than bedtime for establishing a healthy sleep routine.
• Sleep hygiene practices can significantly improve sleep quality.
• Understanding individual circadian rhythms is crucial for better sleep.
• Personalized approaches to sleep can lead to better outcomes.

Connect with Dr. Roy:

• Ohio Sleep Medicine Institute

Resources & Links:

• Powell Pharmacy
• Journeys

Follow Emlah on Social Media:

• Facebook
• LinkedIn
• Instagram
• TikTok

Connect with Emlah:

• Book Emlah to Speak
• Dr. Emlah's Newsletter
• Dr. Emlah Tubuo's Website