Welcome to Living Well with MS. In this episode, we are sharing the highlights from our webinar, ‘A guide to the Overcoming MS Diet’, with Gillian Robertson and Ashley Madden. Gillian and Ashley are both professional chefs who follow the Overcoming MS Program. In this webinar, they discuss how to adopt the diet, the benefits of a plant-based diet, dairy substitutes and much more.

Watch the original webinar here. Keep reading for the key episode takeaways.

02:52 Practical ways to adopt the Overcoming MS Diet.

08:56 What is a plant-based diet?

14:58 Meals and snacks that offer a complete protein.

22:32 Substituting cheese and ice cream.

27:13 Cooking without oil.

33:13 Meal planning equipment.

39:33 Plant-based meal planning on a budget.

A whole food, plant-based diet is health-promoting. 

It’s easy to get enough complete protein on a plant-based diet. 

Plant based cooking can be done on a budget.

• Watch the original webinar  

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Welcome to Living Well with MS, where we are pleased to welcome Jack McNulty as our guest! Jack is a professional cook and a longtime follower of the Overcoming MS Program. In this episode, he answers questions from the community about how to cook with tofu.

Watch this episode on YouTube here. Keep reading for the key episode takeaways.

01:42 What is tofu?

02:37 Is it possible to make tofu from scratch?

03:59 Benefits of adding tofu to your diet.

05:54 Debunking the myth that ‘tofu is bland’.

07:03 Saturated fat levels in tofu.

08:52 Different types and textures of tofu.

16:24 The difference between tofu and tempeh.

21:49 Ways to change the texture of tofu.

28:57 Do you have to press tofu before cooking?

31:22 Jack’s favourite tofu marinades and recipes.

Tofu is an affordable, easy-to-digest, source of protein. 

Tofu vs. tempeh

Pressing tofu can make it dry.  

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• Try Jack’s Marinated & Dry-sautéed Tofu

• New to Overcoming MS? Visit our introductory page 

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Welcome to Living Well with MS, where we are pleased to welcome Mike Newton as our guest! Mike is an industrial chemist and follows the Overcoming MS Program. He lives in Australia and has been following the recommendations of Dr Roy Swank and Professor George Jelinek for 25 years. He talks to Geoff about the difference between saturated and unsaturated fats, heating oils and his Overcoming MS journey.

Watch this episode on our YouTube here. Keep reading for the key episode takeaways.

01:13 Defining oils, fats, triglycerides and lipids from a cooking and chemistry perspective.

07:35 Fats to avoid and include in your diet.

12:54 What’s the difference between plant, animal and fish triglycerides or fats?

16:44 Why do we want to increase our Omega-3s and decrease Omega-9s?

19:24 The difference between monoglycerides and diglycerides is in the melting point, lower melting points are better for brain health.

22:50 Overcoming MS and Dr Roy Swank

Defining Oils and Fats 

Hydrogenated fat in commercially produced foods

Roy Swank’s theory on fat and MS 

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• Recommended Oils on the Overcoming MS Program

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If you enjoy this podcast and want to support the ongoing work of Overcoming MS, we would really appreciate it if you could leave a donation here. Every donation, however small, helps us to share the podcast with more people on how to live well with MS.

Welcome to Living Well with MS, where we are pleased to welcome Dr David Bilstrom as our guest! Dr Bilstrom, MD is the Director of the International Autoimmune Institute & Bingham Memorial Center for Functional Medicine and an expert in treating autoimmune diseases. He talks to Geoff about what autoimmune diseases are, about Vitamin D and gives his tips for sticking with lifestyle change.

Watch this episode on YouTube here. Keep reading for the key episode takeaways.

00:59 Dr Bilstrom’s introduction and work in autoimmunity.

01:48 Reversing MS symptoms.

03:32 Infections and autoimmune diseases.

05:52 Vitamin D and MS.

10:45 Supplementing with butyrate.

12:23 Leaky gut and autoimmunity.

14:34 Oestrogen dominance and autoimmunity.

19:03 Adverse childhood events and autoimmunity.

23:40 Tips for sticking with lifestyle change.

The risk of autoimmunity increases if a parent has an autoimmune disease.

Vitamin D and prevention of autoimmune diseases

Epigenetics and autoimmunity

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If you enjoy this podcast and want to support the ongoing work of Overcoming MS, we would really appreciate it if you could leave a donation here. Every donation, however small, helps our charity to share how to live well with MS with more people.

In this episode, we are sharing highlights from our webinar, ‘Breathwork for people living with MS’ with Dr Véronique Gauthier-Simmons. Véronique is a qualified yoga therapist, follows the Overcoming MS Program and has supported Overcoming MS as a facilitator. She discusses what breathwork is, how it can help people living with MS and ends the talk with a breathwork practice for you to try.

Watch the original webinar here. Keep reading for the key episode takeaways and Véronique’s bio.

00:58 Véronique’s background

06:25 Véronique’s breathwork training

08:58 Breathing basics

11:24 Dysfunctional breathing patterns

13:31 The power of the breath

16:00 Using the breath to influence other body systems.

18:37 Benefits of breathwork for MS

24:01 The diaphragm

27:00 Breathwork practice

You can take control of your breath.

You can reduce inflammation with breathwork by stimulating the Vagus Nerve

A tense diaphragm can negatively impact our breathing.

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• Find out more about Véronique here: Taming the Walrus

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Welcome to Living Well with MS, where we are pleased to welcome Melanie Lown as our guest. Melanie is a mindfulness teacher, has an M.A. in Psychology, and follows the Overcoming MS Program. She talks to Geoff about her MS diagnosis, the power of mindfulness and the importance of self-compassion.

Watch this episode on YouTube here. 

01:30 Melanie’s introduction and MS diagnosis.

03:58 Balancing self-advocacy with compassion for healthcare professionals.

07:07 Using a diagnosis to discover your purpose.

09:48 Discovering Overcoming MS.

12:02 Our lived experience is as valid as datasets.

13:29 DMTs and COVID.

16:31 The growing popularity of mindfulness in Western medicine.

21:45 Meditation physically changes the brain.

23:33 Depression and spiritualism are opposite sides of the same neural pathway.

27:54 The awakened brain vs. the achieving brain.

29:39 Activating the parasympathetic nervous system with self-compassion.

33:39 Emotions are not ‘good’ or ‘bad’.

35:44 Mindfully choosing your healthcare team and treatment.

42:22 Tips to incorporate mindfulness into your lifestyle.

47:54 Non-judgmental awareness.

• Visit Melanie’s Website or follow her on Instagram: @welcometothemat.

• The Awakened Brain by Dr. Lisa Miller

• Fredrickson, B. L., & Losada, M. F. (2005). Positive affect and the complex dynamics of human flourishing. American psychologist, 60(7), 678.

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Welcome to Living Well with MS. In this episode, we are delighted to welcome neurologist, Professor Stephen L. Hauser as our guest. Professor Hauser has been researching MS since the 1970s, and his team’s research led to the development of the disease-modifying therapy ‘Ocrevus’. He talks to Geoff about the future of DMTs for MS, what autoimmunity is, and how he and his team developed one of the most world-renowned MS DMTs.  

01:45 Can you introduce yourself and tell us about your work?

04:23 What is autoimmunity and how does it relate to MS and inflammation?

06:37 Are some people more prone to develop autoimmune conditions?

10:11 How can a person get the most out of the time they have with their neurologist?

14:01 The benefits of participating in a clinical trial.

16:01 How is MS similar or different from other brain conditions?

20:11 Is there a role of infection in brain diseases like MS?

23:10 The role of hygiene in autoimmunity.

25:40 Book excerpt and how Ocrevus was developed.

32:53 What’s next in B-cell research and MS?

37:58 What tips do you have for lifestyle modifications for people who have MS?

• Read more about Professor Hauser from the American Brain Foundation

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In this episode, we are sharing highlights from our webinar, ‘Movement and Breathing Better whilst Living Well with Overcoming MS’ with Gillian Robinson. Gillian is a physiotherapist at the MS Therapy Centre in Lothian, Scotland. She discusses how MS affects breathing, how to breathe better and the importance of physical activity for people with MS.

This webinar was recorded as part of our Finding Hope with Overcoming MS webinar series. Watch the original webinar here. Keep reading for the key episode takeaways and Gillian’s bio.

00:57 Why and how we should breathe.

04:22 How MS can affect respiration.  

09:13 Consequences of ineffective breathing.

11:00 Monitoring and slowing your breathing helps with fatigue and stress management.

14:05 Posture and nasal breathing are important.

20:19 Deep breathing exercises can be part of your meditation practice to strengthen respiratory muscles.

27:23 Benefits of exercise for people with MS.

33:00 Include both aerobic and anaerobic activities in your routine.

36:38 Vestibular retraining, physiotherapy, Tai Chi and Thera Bands can be helpful for people with MS.

38:16 Breathing exercises can strengthen your pelvic floor and abdominals.

40:06 Virtual reality and visualisation can both be used to improve wellbeing.

41:53 Noticing your breathing is the first step to improving it.

Breathing can be affected by MS, so it’s important to keep active to strengthen muscles in the respiratory system.

Nasal breathing is really important for optimal health.

Visualisation whilst breathing can help strengthen muscles.

Noticing your breathing is the first step to improving it.

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• Watch the original webinar and access downloadable content

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After graduating from Dundee University with a BSc Hons in Anatomical Sciences, Gillian went on to study physiotherapy. She graduated in 2002 and worked in Croydon University Hospital for 10 years where she cemented her passion for neurology. During her time in Croydon, she completed an MSc in Acupuncture from Coventry University, a useful tool for the treatment box.

In 2012, Gillian moved to Edinburgh where she began working at the MS Therapy Centre Lothian as Lead Physiotherapist. Here she has developed a reputable service for those who attend the centre and has established strong links with the medical and healthcare professionals who are involved in their clients’ care. The ethos promoted by the MS Therapy Centre is one of supported self-management, encouraging and enabling the clients to understand and take control of their symptoms. Within her role Gillian is dedicated to helping people explore their capabilities and facilitate them to achieve a fitter, healthier, happier self.

Gillian is also a director of the social enterprise, Health Design Collective. Set up in 2019, they have a vision to create innovative products for people with long-term health conditions through co-design with the end users. Their first product currently under development is footwear for people with foot drop.

Welcome to Living Well with MS. In this episode, we are pleased to welcome Mike Kennedy as our guest. Mike was diagnosed with MS over 10 years ago and is an advocate for living a healthy life and following the Overcoming MS Program. He will be discussing with Geoff the lessons he has learnt along the way, including when he deviated from the Overcoming MS diet.

Keep reading for the key episode takeaways.

00:33 Could you introduce yourself?

02:32 Can you tell us about your MS and Overcoming MS journey?

11:21 Unhealthy vegan food

18:25 Experience with first neurologist

21:42 Cryotherapy or cold exposure

25:26 Hyperbaric oxygen therapy

29:50 Homeopathy

33:15 The placebo effect

38:31 Family prevention  

43:44 Tea and plant-based milks

45:38 Matt Embry’s influence

49:28 What advice would you give to someone newly diagnosed?

Change your life for life

Cryotherapy and hyperbaric oxygen therapy helped Mike’s inflammation. 

There can be a silver lining to an MS diagnosis

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• Connect with Mike on Twitter @mrmikekennedy or Instagram @miketonykennedy

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If you enjoy this podcast and want to support the ongoing work of Overcoming MS, we would really appreciate it if you could leave a donation here. Every donation, however small, helps us to share the podcast with more people on how to live well with MS.

Welcome to Living Well with MS. In this episode, we are pleased to welcome Overcoming MS Ambassador Kristi Peak-Oliveira, who has been following the Overcoming MS Program since 2016 and is an Ambassador for the Boston Circle. She is also a pathologist and the assistant director for assistive technology services at ‘Easterseals Massachusetts’, whose clients include people with multiple sclerosis.

Watch this episode on YouTube here. Keep reading for the key episode takeaways and Kristi's bio.

01:00 Could you tell us a bit about yourself and your MS diagnosis?

05:08 How did you come across Overcoming MS?

07:14 Tell us about how you became the Ambassador for the Boston Circle.

11:44 Have you talked to your neurologist about Overcoming MS?

18:28 You work as a speech pathologist and as the assistant director for assistive technology services at ‘Easterseals Massachusetts’. Could you tell us what that is?

21:08 What are some examples of assistive technology that can help symptoms like cog fog and memory issues?

24:54 Do you have examples of assistive technology for fine motor control as well?

26:13 Is there anything we can do ourselves to make our devices more accessible?

26:59 Can you tell us about your upcoming trip to Peru, to take assistive technology to orphan children with disabilities?

31:39 You have always loved dancing, are you still able to dance with your MS symptoms?

35:41 What advice would you offer to someone who has been newly diagnosed with MS?

Assistive technology helps people complete daily tasks more independently.  

18:45 “Assistive technology is a broad category, but it's basically almost anything that can compensate for your disabilities to help you access different life skills, whether it's working on a computer, cleaning your house, or remembering to take your medication. Augmentative communication is what I do as a speech pathologist, [and] is a subset of assistive technology. It focuses on someone who is not able to use speech as their primary means of communication. So, we're helping them with technology.”

Kristi credits the Overcoming MS Program for giving her the confidence to take a humanitarian trip to Peru.

30:32 “My yoga teacher got this idea; it's called ‘Project Give a Voice’. I'm going with her in September for two weeks to bring augmentative communication to students in Peru who are not able to speak. I'm really excited about it [and] she's excited about it [too]. It's because of Overcoming MS. If it wasn't for Overcoming MS, I might not ever have tried yoga or ended up with this teacher. [Following] Overcoming MS gives me the confidence to know that I'm going to physically be able to participate in this trip.”

Finding a reason to live well helps Kristi stay motivated.

32:58 “You have to find something that's really motivating. For me, it was my dance class. I didn't want to give up my dance class, I love the women there. That was the thing that really motivated me to dig into Overcoming MS. Over time, foot drop was an issue [and] I've definitely fallen in the class. But over time, I've definitely noticed especially my right foot, (my right side is more affected) has gained in strength.”

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If you enjoy this podcast and want to support the ongoing work of Overcoming MS, we would really appreciate it if you could leave a donation here. Every donation, however small, helps us to share the podcast with more people on how to live well with MS.

Kristi was diagnosed with MS in July of 2016 and started following the Overcoming MS program later that year. She has been a part of the Boston, US Circle since it began and now serves as the Ambassador.

Kristi is married with two adult children, and thanks to Overcoming MS continues to enjoy activities such as yoga, dance class, gardening, and singing in her church choir.

Kristi has been a speech-language pathologist for over 30 years and currently serves as assistant director of assistive technology services at Easterseals Massachusetts, a not-for-profit organisation dedicated to serving the needs of individuals with disabilities. Clients include those with multiple sclerosis, and they are provided with assistive technology (AT) solutions to compensate for sensory, physical and cognitive challenges. Kristi has used AT solutions herself to deal with MS symptoms and exacerbations and is happy to share the information so others with MS can benefit.