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motivationaldoc episodes

  • Never Eat Carbs Without This (Stops Sugar Spikes) Dr. Mandell

    Most people think blood sugar spikes are caused only by sugar or carbohydrates. But what many people don’t realize is that the foods you combine with carbohydrates can dramatically change how your body responds to them.

    In this video, Dr. Mandell explains how adding extra virgin olive oil to your meal may help slow the absorption of glucose and support more stable blood sugar levels.

    Extra virgin olive oil is rich in monounsaturated fats, particularly oleic acid. These healthy fats help support the structure and function of the cell membrane, allowing insulin receptors to function more efficiently so glucose can enter the cell where it is used for energy.

    Another powerful benefit of high-quality olive oil comes from its polyphenols, natural antioxidant compounds that help reduce inflammation and oxidative stress. Chronic inflammation is one of the major drivers of insulin resistance and metabolic dysfunction.

    Healthy fats such as those found in extra virgin olive oil can also slow gastric emptying, meaning food leaves the stomach more gradually. This helps glucose enter the bloodstream at a slower pace, reducing the sharp spikes in blood sugar that often occur after carbohydrate-rich meals.

    This is one of the reasons the Mediterranean diet, which is rich in extra virgin olive oil, has been consistently associated with improved metabolic health, better insulin sensitivity, and lower rates of type 2 diabetes and cardiovascular disease.

    In this video you will learn:

    • Why combining healthy fats with carbohydrates may reduce blood sugar spikes
    • How olive oil supports insulin sensitivity and metabolic health
    • The role of polyphenols in reducing inflammation
    • Why the quality of olive oil matters
    • A simple way to incorporate extra virgin olive oil into your meals

    Sometimes small changes in the kitchen can make a meaningful difference in how your body responds to food.

    Scientific References (PubMed):

    Schwingshackl L, Hoffmann G. Monounsaturated fatty acids, olive oil and health status. Journal of Nutritional Biochemistry. 2014. PubMed ID: 25148973.

    Estruch R, Ros E, Salas-Salvadó J, et al. Primary prevention of cardiovascular disease with a Mediterranean diet supplemented with extra-virgin olive oil or nuts. New England Journal of Medicine. 2013. PubMed ID: 23432189.

    Widmer RJ, Flammer AJ, Lerman LO, Lerman A. The Mediterranean diet, its components, and cardiovascular disease. American Journal of Medicine. 2015. PubMed ID: 25617206.

    Hernáez Á, Castañer O, Elosua R, et al. Mediterranean diet improves high-density lipoprotein function in high cardiovascular risk individuals. Circulation. 2017. PubMed ID: 28289003.

    Schwingshackl L, Hoffmann G, Lampousi AM, et al. Food groups and risk of type 2 diabetes mellitus. European Journal of Epidemiology. 2017. PubMed ID: 28194688.

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    9 min
  • Simple Exercise to Reduce Nerve Pressure in Neck and Bursitis in Shoulder / Dr Mandell

    Internally rotated shoulders restricts movement and limits space to the nerves in the brachial plexus and to the shoulder region. Becoming aware and maintaining correct posture will allow normal function of the body so healing may occur.

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    6 min
  • Soak Ginger in Apple Cider Vinegar for 7 Days Then See What It Does to Your Body | Dr. Mandell

    What happens when fresh ginger sits in apple cider vinegar for seven days? In this video, I show you exactly how to prepare this simple ginger and apple cider vinegar infusion and explain what may happen inside the body when these two powerful ingredients combine. Start by slicing fresh ginger root and filling a glass jar about halfway. Then pour raw apple cider vinegar over the ginger until the slices are completely submerged and the jar is nearly full. Seal the jar and let it sit at room temperature for five to seven days so the vinegar can draw out many of the beneficial compounds from the ginger. After it infuses, store the jar in the refrigerator. Many people choose to take about one tablespoon of the infused liquid mixed in a glass of water daily, or simply eat one slice of the ginger from the jar since it becomes slightly pickled. Ginger contains compounds such as gingerols and shogaols that have been studied for their anti inflammatory and antioxidant properties, while apple cider vinegar contains acetic acid and natural polyphenols that may support metabolic balance and digestion. When used as part of a healthy lifestyle with good nutrition, movement, hydration, and proper sleep, simple natural habits like this may help support the body in many ways.

    PubMed References:

    Mashhadi NS, Ghiasvand R, Askari G, Hariri M, Darvishi L, Mofid MR. Anti-oxidative and anti-inflammatory effects of ginger in health and physical activity. Int J Prev Med. 2013;4(Suppl 1):S36-S42. PMID: 23717767.

    Mahmoud RH, Elnour WA. Comparative evaluation of the efficacy of ginger and turmeric as anti-inflammatory agents. Food Chem Toxicol. 2013;56:188-196. PMID: 23587759.

    Johnston CS, Kim CM, Buller AJ. Vinegar improves insulin sensitivity to a high-carbohydrate meal in subjects with insulin resistance or type 2 diabetes. Diabetes Care. 2004;27(1):281-282. PMID: 14693990.

    Budak NH, Aykin E, Seydim AC, Greene AK, Guzel-Seydim ZB. Functional properties of vinegar. J Food Sci. 2014;79(5):R757-R764. PMID: 24811350.

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    12 min
  • Tingling, Burning, or Nerve Pain? You May Be Low in This Vitamin | Dr. Mandell

    Tingling, burning, numbness, or nerve pain may sometimes be linked to nutritional deficiencies that affect the health of the nervous system. In this video, Dr. Mandell explains the critical role vitamin C plays in protecting the brain and nerves through its powerful antioxidant activity, helping reduce oxidative stress that can damage nerve tissue. Vitamin C also supports the synthesis of important neurotransmitters such as dopamine, norepinephrine, and serotonin, which are essential for healthy brain signaling and mood regulation. In addition, vitamin C contributes to collagen production, which helps maintain the integrity of blood vessels supplying oxygen and nutrients to the brain and nervous system. It also plays a role in supporting the myelin sheath, the protective insulation surrounding nerve fibers that allows electrical impulses to travel efficiently throughout the body. When nerve signaling becomes disrupted due to oxidative stress or nutritional imbalance, symptoms such as neuropathy, tingling, burning sensations, and numbness may occur. Ensuring adequate intake of vitamin C from foods such as citrus fruits, berries, peppers, broccoli, spinach, and other vegetables, or through supplementation when necessary, may help support brain health, nerve function, and overall neurological communication.

    Research:

    Harrison FE, May JM. Vitamin C function in the brain: vital role of the ascorbate transporter SVCT2. Free Radic Biol Med. 2009;46(6):719–730. PubMed PMID: 19162177.

    Travica N, Ried K, Sali A, Hudson I, Scholey A, Pipingas A. Vitamin C status and cognitive function: a systematic review. Nutrients. 2017;9(9):960. PubMed PMID: 28862663.

    Carr AC, Maggini S. Vitamin C and immune function. Nutrients. 2017;9(11):1211. PubMed PMID: 29099763.

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    8 min
  • Your Heart Has a Hidden Helper… Don’t Make It Work Alone | Dr. Mandell

    Most people don’t realize that the heart is not working alone to move blood through the body. There is a powerful muscle deep in your calf called the soleus muscle that plays an important role in helping blood return to the heart. When this muscle contracts, it compresses the veins in the lower legs and assists circulation by pushing blood upward against gravity. In today’s world, many people sit for long periods of time at a desk, in a car, or on the couch, and during these long periods of sitting the soleus muscle becomes inactive. When that happens, blood flow from the lower body can slow and the heart has to work harder to keep circulation moving efficiently. In this video, Dr. Mandell demonstrates a simple movement you can do while sitting to activate the soleus muscle and help support healthy circulation. By lifting and lowering your heels while keeping your toes on the ground, you stimulate this important muscle pump, which may help improve venous return, support oxygen delivery throughout the body, and reduce strain on the cardiovascular system. Small movements like this performed throughout the day can help maintain circulation and support overall cardiovascular health, especially for individuals who spend many hours sitting.

    PubMed References
    Green DJ, Hopman MT, Padilla J, Laughlin MH, Thijssen DH. Vascular adaptation to exercise in humans: role of hemodynamic stimuli. Physiol Rev. 2017;97(2):495-528. PMID: 28151424.

    Thijssen DHJ, Carter SE, Green DJ. Arterial structure and function in vascular ageing: are you as old as your arteries? J Physiol. 2016;594(8):2275-2284. PMID: 26818142.

    Padilla J, Simmons GH, Bender SB, Arce-Esquivel AA, Whyte JJ, Laughlin MH. Vascular effects of exercise: endothelial adaptations beyond active muscle beds. Physiology (Bethesda). 2011;26(3):132-145. PMID: 21670163.

    Joyner MJ, Casey DP. Regulation of increased blood flow during exercise: a hierarchy of competing physiological needs. Physiol Rev. 2015;95(2):549-601. PMID: 25834232.

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    Please share this video with your friends and family. Wishing you and your family many Blessings! ❤️😊🙏 Dr M

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    8 min

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