Welcome! and Thank you for listening.  It is with sorrow that I pay tribute to Jeff Galloway with a replay of a 2020 episode that we did together.  Jeff passed away this week from complication of a hemorrhagic stroke.  

Some people may say that running didn't prolong Jeff Galloway's life or even that running may have made him die earlier.  I would say that Jeff had a wonderful lifespan lifting others up both spiritually and health-wise through his lessons on the run-walk method of distance running.  A life well lived and shared.  I believe the longevity and medical community get caught up  more  with time than meaning or quality.  We will all be better if we can lift others up and be a blessing to others for the time we have on this earth.  Rest in peace my fellow runner. 

Thank you for listening.  

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Welcome! and Thank your for listening.  Today I am honored to have Dr. Tonya Olson a doctor of physical therapy to educate us on fixing our feet.  Can you move your toes independently? Can you make your arch contract? How about standing on one foot? Do you get callouses or blisters and just blame the shoes? Do you suffer from bunions or other toe or feet issues? Are you interested in movement? 

You are in luck because we talk feet today and how we can ambulate healthy into our older years or even run ultramarathons without foot injuries.   Enjoy the show.  Thank you for listening. 

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Fixing Your Feet: John Vonhof with Tonya Olson MSPT, DPT

Instagram: Tonyakolsondpt

Website: drtonyafootcare.com

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Welcome! and Thank you for listening. 

Lp(a) is a genetic marker associated with increased cardiovascular events.  A positive family history is also associated with increase risk.  But how much risk and over what time period.  Families share the same cultures, living environment and often food choices but not always.  Genes don't act alone.  They need the right stimulus or environment to become activated.  

There is no one that knows your story better than you.  Yet, one cannot predict their own future with any degree of certainty.  The story always unfolds a little different.  To think a physician can predict ones future is also a bit of a long shot.  Heart disease is the number one killer in America with cancer being number two.  The odds are pretty high that one of those illnesses may cross your door.  The question is which and when.  I believe we are in control of our destiny more than our genes or family history.   How heart disease or other illnesses affect our lives is guided by lifestyle choices and beliefs.  Being healthy is a choice.  Being healthy is a choice.  You just need to BELIEVE.  To understand more take a listen. 

Thank you as always.  If you would like help attaining your health goals, check out our website at doctordulaney.com

Email me at [email protected]

Lp(a) and risk of cardiovascular disease: https://cdn.jamanetwork.com/ama/content_public/journal/cardiology/0/hoi250076f3_1766513579.95844.png?Expires=1773391267&Signature=UtIeIN2lwyYBtOwRfwxf4FeK-dokS3u3bhcUEL9u3cLdpTWBlp9bQyjL0jc-Gnhz8qdagEMNIpkhSHhx2TwJ8HUHlZ6pQtWEKYAiLtGzMz3vNtRXmRtfXHAba~LXFvT3TMM6smZluqippWMYrBMnojWe1mil6BuLUPyHHQLpliLEctMqPzOJkJnWj5lYil~QHmJHE3Rl7VNU5WMPdC79dD66s9DUl-8--pUiuREuAcAZcj74gOzkPHQekYYynHBXuNVjhzGNe34Z4z21gGE4siE46V~I~ycerWXGG1eVom3xTtxneIlxpDQ2J6HdY3t6F2J9jW3cc4241WRw52NyJA__&Key-Pair-Id=APKAIE5G5CRDK6RD3PGA

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Believe: Dr Kevin Elko -sports psychologist 

Welcome! and Thank you for listening. 

Do this, no, do that.  Coffee is bad.  Coffee is good.  Do these three things.  Take these medications or else.  It is no wonder that people just turn a blind ear and do nothing.  When you finally have hypertension, cardiovascular disease, diabetes, cancer, or dementia, the treatments are aimed only at the symptoms instead of the root cause.  When it comes to pain, people may think that is not such a bad thing because we do have pain medications that work well for short periods of time then cause havoc with side effects, tolerances and addiction. 

The best plan of action is to stay healthy through sunlight, diet, and exercise.  I am going to address each of these today and probably every podcast because the list is endless on how you can keep yourself healthy. 

In today's episode: 

Hormone replacement for women: stay away, I'll tell you why

Congestive heart failure: it is not a death sentence and does not have to be treated with a pharmacy of expensive medications.

Dementia: prevent it through lifestyle changes now.  Diet matters and plants alone may not do the job.  

Exercise: move all the ways and often.  I'll tell you more.

Thank your for listening. 

If you want help implementing these changes, check out our website at doctordulaney.com

Email me at [email protected]

Pharmedout: https://sites.google.com/georgetown.edu/pharmedout#h.qf846eik9aky

Heat failure therapy study: https://jamanetwork.com/journals/jamacardiology/article-abstract/2844102

Brain atrophy and omega 3 fatty acids: https://pubmed.ncbi.nlm.nih.gov/25877495/

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Welcome! and Thank you for listening.   Long Haul Ultra marathon is a 100 mile race at Colt Creek State Park in Florida.  It consists of 6 loops of 16.8 miles.  The runner comes back to the start at each of the loop were there is an open aid station or individual crew access.  Out on the course, there are 3 other times where there are aid stations for snacks and fluids.   The first loop went well but things deteriorated. 

What happens when the best laid plans fail? This is the story of Long Haul.  Why do we have to learn the same lessons with a little twist over and over?  Diet and nutrition all sound so simple on paper.  Eat a plant based diet and all will be well.  That works until the questions arise and you find yourself confused with less than perfect options.  One way out is to give up the fight, the other is to learn and grow from mistakes

I will share my frustrations, disappointment and growth from this experience.  I will also leave you with some unknowns.  

Thanks for listening,

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Welcome! and Thank you for listening.  Happy, Healthy New Year.  

How much does it cost to live forever.  There are people out there claiming they can do it for $4 a day all the way to 2 million dollars per year.  But the cost could be way more than dollars.  Some of these folks limit their human interaction to the point of isolation.  Just being plant based is a ticket to the outliers club and can be quite limiting.  Perhaps there is a compromise.

I believe that compromise is health span.  What can you do to stay out of the medical establishment  but not compromise being in longevity jail?  

I believe it costs very little.  You can go a long way obtaining your food from the grocery store, getting sunlight daily, and exercising in a way to keep strong and cardio fit without fancy equipment, tests or supplements.  

The big question is what are you willing to commit to in 2026.  If you would like to shrink your medicine cabinet, waste line and supplement bill, check out our website at doctordulaney.com

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Welcome! and Thank you for listening.  

Lessons that I have learned this year.  

Lessons from coaches, my patients, and my practice.  

You do not know your full potential until you try.  The beauty is that we get to right our own story.  Our health is much the same.  We get to write that story. It is not a lab marker or a gene.  It is a multitude of factors many of which we control.  

How will I apply these lessons:

I have some unfinished racing to do.  I have changed some of my macronutrients.  I will change my fueling strategy.  

The sun plays a vital role in our health.  Find out how you can improve your health using the sun and the outdoors. 

Thank you for listening.  Happy Healthy New Year!

Need a mentor, a coach or someone to run your health by: give me a shout at [email protected]

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Welcome! and Thank you for listening.

The Daytona 50 mile race is in the books.  It was my first road ultramarathon, and I continue to learn a little something at each race.  I believe the learning points can be applied to any new task or long term goal.  

1. Break a goal down into small parts.  This seems obvious but the trick is staying in the small part and not looking into the daunting future. 

2. Have a strategy for each segment before the segment begins and follow the plan.  Variables come up, there is always the unknown, but a strategy is a must for a baseline.

3. What is your time frame? Can you stick to it? Have you ever started a trip without a time plan?  The progress is not always what you want. 

4. Stiffness is a real concern with sitting during an ultramarathon.  However, you can get started again. 

5. Nutrition is best handled without relying on an aid station for solid foods for the most part. Its is not a buffet. 

6. Salty britches is a must for blister prevention. 

I hope you enjoy my story. Thanks for listening. 

Are marathons bad for your heart?  I will review a study that looks at imaging and blood test.  Bottom line is symptoms matter when it comes to testing accuracy. 

Want to get healthier with nutrition and exercise? What to assess your DHA deficiency risk? 

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Welcome! and Thank you for listening.  Move it or loose it for sure but how should be move and how often.  I made some observations at this year's Turkey trot that I think you might find helpful. 

Vitamin D is not just about bones but your immune system, your heart, and many other things.  The sun is the best source because there are so many other mechanisms in the body fueled by the sun's photons.  However, getting adequate vitamin D is a must. 

What about DHA.  Can we just rely on alpha linolenic acid from plants?   The question becomes live or thrive?  I believe we can do better with excellent DHA levels and I will discuss this during the podcast. 

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https://pubmed.ncbi.nlm.nih.gov/22570739/https://www.ncbi.nlm.nih.gov/books/NBK221706/

The Science of Running: Steve Magness

https://www.ahajournals.org/doi/10.1161/JAHA.112.000030https://pubmed.ncbi.nlm.nih.gov/40465176/

Welcome! and Thank you for listening.  I am joined by my favorite little people today to talk all things Thanksgiving.  I give you a little recap of my latest learning experience during the Colt 45k this past weekend.

I am grateful for all of you who continue to tune into the podcast after all these years.  It has been a pleasure to learn and share information with those interested in being as healthy as possible.  It is easy to loose sight of the simple gifts around us.  It was a very special moment to have my grandchildren on my lap during this podcast.  A simple conversation unscripted after a simple dinner of bean soup and cornbread.  

Colt Creek 45K was also a simple gift of running in the woods in central Florida.  Even though our leaves don't change, there were beautiful purple and yellow wild flowers among fields of grass, pines and oaks.  I continue to learn with each race and increase my tool box for trouble shooting the unexpected.  Sometimes, in the moment, we are not sure what the next step might be.  The beauty I continue to learn is just to take that next step.  It all seems to work out. 

Happy Thanksgiving.  Enjoy the simple gifts around you.

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