NHA Today Podcast

By National Health AssociationAlternative Health Health & Fitness Nutrition

NHA Today Podcast episodes

October 29What You Can Do Now to Protect Your Brain from Alzheimer's with Dr. William Nields
Why Protecting Your Memory Starts Long Before You Notice a Problem
What if the best time to reduce your risk of cognitive decline is long before you notice memory problems?
In this episode of the NHA Today Podcast, Dr. Stephan Esser talks with Dr. William Nields, founder of Headwaters Longevity Clinic, about emerging approaches to Alzheimer's prevention, early detection and healthy aging.
Dr. Nields explains how changes associated with Alzheimer's disease can begin years before symptoms appear and why identifying potential risk factors early may be valuable. They explore the roles of nutrition, exercise, restorative sleep and circulation, along with newer testing methods being studied to assess cognitive function.
You'll also learn how everyday habits may support memory and long-term cognitive health, what researchers are discovering about the gut-brain connection and why prevention is such an important focus.
In This Episode
Why Alzheimer's-related changes may develop before symptoms appear
What research suggests about slowing or improving cognitive decline
How comprehensive cognitive assessments may help identify risk factors
The relationship between nutrition, healthy fats and memory
Why physical activity supports cognitive function
How sleep contributes to memory and brain maintenance
The importance of blood flow and vascular health
Emerging research into the gut microbiome
Practical lifestyle choices that may help reduce dementia risk
While there is no guaranteed way to prevent Alzheimer's disease, Dr. Nields shares why addressing modifiable risk factors early may offer opportunities to support cognitive health as we age.
About Dr. William Nields
William Nields, MD, is the founder of Headwaters Longevity Clinic in Jacksonville, Florida. He graduated from the University of South Florida College of Medicine and completed his residency at the Mayo Clinic in Jacksonville.
His work combines lifestyle medicine, functional medicine and conventional medical care, with a focus on chronic disease prevention, longevity and cognitive health.
Website: https://www.HeadwatersLongevity.com
Email: [email protected]
Instagram: @WillNields
X: @HeadwatersJax
LinkedIn: William Nields, M.D.
About Dr. Stephan Esser
Dr. Stephan Esser is a board-certified physician specializing in sports medicine and lifestyle medicine and the host of the NHA Today Podcast.
Instagram: https://www.instagram.com/esserhealth/
Connect with the National Health Association
Become a member: https://membership.healthscience.org/join-membership
Website: https://healthscience.org
Upcoming events: https://healthscience.org/events/
YouTube: https://www.youtube.com/@nationalhealthassociation
Subscribe to the NHA Today Podcast for more conversations about nutrition, lifestyle medicine and healthy aging.
29 min
October 22Are Your Emotions Controlling Your Eating Habits? with Dr. Stephan Esser
The Hidden Psychology Behind Food Cravings and Why Knowing Better Doesn't Always Mean Eating Better
You know what healthy eating looks like. So why is it still so hard to make the choices you know are good for you?
In this episode of the NHA Today Podcast, Dr. Stephan Esser explores the science of emotions and eating, revealing why our relationship with food is shaped by much more than hunger or nutritional knowledge.
From childhood memories and emotional triggers to dopamine, cravings and the powerful appeal of ultra-processed foods, Dr. Esser explains why we often reach for foods that don't support our health, even when we know better.
He also explores how self-perception, stress, relationships and our environment influence our eating habits. Most importantly, he shares practical ways to recognize your triggers, distinguish emotional hunger from physical hunger and develop healthier coping strategies that support lasting change.
In This Episode
Why knowing what to eat doesn't always change our behavior
How emotions and childhood experiences shape our food choices
Why ultra-processed foods can be so difficult to resist
The difference between physical hunger and emotional hunger
How dopamine and the brain's reward system influence cravings
Why self-perception and emotional intelligence matter
How to manage stress without turning to food
Practical strategies for building a healthier relationship with food
Dr. Esser challenges us to ask a simple but powerful question: Why do I eat what I eat? Understanding the answer can help us move beyond willpower and begin creating habits that support our health.
About Dr. Stephan Esser
Dr. Stephan Esser is a board-certified physician specializing in sports medicine and lifestyle medicine and the host of the NHA Today Podcast. He is passionate about helping people understand how nutrition, movement and other lifestyle choices can support lifelong health and well-being.
Follow Dr. Esser on Instagram:
https://www.instagram.com/esserhealth/
Connect with the National Health Association
Join the NHA:
https://membership.healthscience.org/join-membership
Learn more:
https://healthscience.org
Upcoming events:
https://healthscience.org/events/
NHA YouTube Channel:
https://www.youtube.com/@nationalhealthassociation
Subscribe to the NHA Today Podcast for more conversations about nutrition, lifestyle medicine and creating a healthier life.
24 min
October 16Better Mental Health Starts with These 6 Lifestyle Pillars with Casie Mair-Miley
Your Mental Health and Physical Health Are More Connected Than You Think
What if the way you eat, sleep, move and manage stress could have a bigger impact on your mental health than you realize?
In this episode of the NHA Today Podcast, Dr. Stephan Esser talks with psychiatric mental health nurse practitioner and lifestyle medicine specialist Casie Mair-Miley about the powerful connection between mental and physical health.
Casie shares the deeply personal story of her daughter's struggles with severe mental illness and years of psychiatric treatment that weren't bringing the improvement her family hoped for. She explains how incorporating the six pillars of lifestyle medicine became a turning point for her daughter and ultimately transformed Casie's approach to psychiatric care.
Together, they explore the gut-brain connection, how nutrition and everyday habits influence mental well-being and why taking care of your body is an important part of supporting your mental health.
In This Episode
Casie's personal journey into lifestyle psychiatry
The surprising connection between gut health and mental health
How nutrition can influence mood and emotional well-being
The six pillars of lifestyle medicine
Why sleep and movement matter for mental health
How ultra-processed foods and cravings affect our habits
Why alcohol can make anxiety and sleep problems worse
Three practical changes you can make starting today
Casie closes with three simple recommendations: move your body every day, keep your phone out of the bedroom and consider alcohol-free alternatives.
About Casie Mair-Miley
Casie Mair-Miley, DNP-S, MSN Ed, PMHNP, DipACLM is a board-certified Psychiatric Mental Health Nurse Practitioner and Diplomate of the American College of Lifestyle Medicine. She has worked with children, adolescents and adults in mental health settings since 1998.
After experiencing the benefits of lifestyle medicine within her own family, Casie is pursuing an approach to psychiatric care that integrates lifestyle changes with mental health treatment.
Website (Coming Soon):
https://lifestylepsychnp.com
Connect on LinkedIn:
https://www.linkedin.com/in/casiemair-miley/
About Dr. Stephan Esser
Dr. Stephan Esser is a board-certified physician specializing in sports medicine and lifestyle medicine and the host of the NHA Today Podcast.
Follow Dr. Esser on Instagram:
https://www.instagram.com/esserhealth/
Connect with the National Health Association
Join the NHA:
https://membership.healthscience.org/join-membership
Learn more:
https://healthscience.org
Upcoming events:
https://healthscience.org/events/
NHA YouTube Channel:
https://www.youtube.com/@nationalhealthassociation
Subscribe to the NHA Today Podcast for more conversations about nutrition, lifestyle medicine and creating a healthier life.
36 min
October 08Your Kidneys Work Hard. Are You Protecting Them? with Dr. Stephan Esser
Your Kidneys Do More Than You Think
Your kidneys filter roughly 50 gallons of blood every day, help regulate blood pressure and fluid balance, remove waste and play important roles in everything from vitamin D to maintaining the delicate pH balance your body needs to function.
So, what are you doing to protect them?
In this episode of the NHA Today Podcast, Dr. Stephan Esser breaks down how your kidneys work, what can damage them and the everyday choices that can help support kidney health for years to come.
He explores common kidney problems including kidney stones, high blood pressure-related kidney damage and diabetic kidney disease, along with important markers such as GFR, BUN and creatinine. He also discusses how diet, hydration, medications and other lifestyle factors can affect kidney function.
Most importantly, Dr. Esser focuses on the factors you can influence. From managing blood pressure and blood sugar to eating more whole plant foods, staying hydrated and knowing your numbers, there is a lot you can do to take better care of these hard-working organs.
In This Episode
What your kidneys actually do all day
Important kidney health markers to know
What causes kidney stones and how diet may affect your risk
How high blood pressure and diabetes can damage the kidneys
The stages of chronic kidney disease
Medications and supplements that may affect kidney function
How nutrition influences kidney health
Why hydration matters
What to monitor to better understand your kidney health
Everyday choices that can help protect your kidneys
About Dr. Stephan Esser
Dr. Stephan Esser is a board-certified physician specializing in sports medicine and lifestyle medicine and the host of the NHA Today Podcast. He explores practical ways nutrition, movement and other lifestyle choices can support better health and quality of life.
Follow Dr. Esser on Instagram:
https://www.instagram.com/esserhealth/
Connect with the National Health Association
Join the NHA:
https://membership.healthscience.org/join-membership?
Learn more:
https://healthscience.org
Upcoming events:
https://healthscience.org/events/
Subscribe to the NHA Today Podcast for more conversations about nutrition, lifestyle medicine and creating a healthier life.
25 min
October 01Build Strength That Keeps You Active for Life with Jen Dieter
Strength Is Freedom
What do you want to still be able to do 10, 20 or 30 years from now?
Travel. Garden. Play pickleball. Carry your grandchildren. Get off the floor without help. Keep doing the things that make your life yours.
In this episode of the NHA Today Podcast, Dr. Stephan Esser sits down with physical therapist and world champion weightlifter Jen Dieter to talk about building strength for the life you want to keep living.
Jen is the founder and lead clinician of REAL Movement Physical Therapy, an 11-time CrossFit Games qualifier, five-time world record holder in Olympic weightlifting and two-time World Champion. But her message is not just for athletes. Jen did not begin CrossFit and weight training until she was 38, after years without intentional exercise.
She explains why muscle is an investment in your future and why strength training, balance, quick footwork and functional movement matter more as we age.
Most importantly, Jen encourages listeners to think beyond the scale or the mirror. Ask yourself what you want your body to be able to do years from now, then start training for that life today.
In This Episode
Why muscle is an investment in your future
Why it is never too late to get stronger
What functional strength really means
How balance and quick footwork support real-life movement
Why fear of injury can lead to lost function
How to start strength training if you are new to it
Why fitness goals should go beyond weight and appearance
Jen leaves listeners with three practical places to start: lift something that feels heavy for you two or three times a week, give your cardiovascular exercise a purpose and test what your body can actually do.
About Jen Dieter
Jen Dieter, MPT is the founder and lead clinician of REAL Movement Physical Therapy. She has spent 28 years helping people move beyond pain and return to the activities they love.
REAL Movement Physical Therapy:
http://www.realmovementphysicaltherapy.com
Instagram:
@jensmash13
About Dr. Stephan Esser
Dr. Stephan Esser is a board-certified physician specializing in sports medicine and lifestyle medicine and the host of the NHA Today Podcast.
Connect with the National Health Association
Join the NHA:
https://membership.healthscience.org/join-membership?
Learn more:
https://healthscience.org
Upcoming events:
https://healthscience.org/events/
36 min
September 23How to Close the Gap Between Lifespan and Healthspan with Charlyn Black, MD, ScD
We may be living longer, but are we actually living healthier?
In this episode of the NHA Today Podcast, Dr. Stephan Esser sits down with Charlyn Black, MD, ScD, physician, public health researcher, educator and co-author of Plant Powered Seniors, to explore the growing gap between lifespan and healthspan.
Healthspan refers to the years of life spent in good health, rather than years marked by chronic disease, frequent medical care and declining function. Dr. Black explains that while lifespan has increased, the amount of time many people spend in poor health has also increased. In the United States, she points to recent data suggesting that this gap now exceeds 14 years.
But aging does not have to mean simply accepting a steady decline in health.
Dr. Black explains how our bodies and nutritional needs change as we get older, from changes in nutrient absorption and muscle response to hydration, appetite and caloric needs. She also shares how her own approach to nutrition and movement has evolved as she has aged and why even people who have followed a healthy lifestyle for years may benefit from making adjustments.
The conversation also goes beyond individual choices. Drawing on her career in public health, Dr. Black discusses how our food environments, institutions and public policies can either support healthier choices or make them much harder. She argues that improving population health requires both personal action and environments that make healthy living easier.
Above all, her message is an encouraging one: it is never too late to make a difference in your health. Whether you are already thriving or managing chronic conditions, changes in nutrition, movement and other lifestyle habits can still matter.
In This Episode
The important difference between lifespan and healthspan
Why living longer does not necessarily mean living healthier
How nutrition needs and physical function change as we age
Why a whole food, plant-powered diet may be especially valuable later in life
The role of movement in maintaining strength, mobility and independence
Why sleep, social connection, stress management and avoiding risky substances matter for healthy aging
Why willpower alone is not enough to create healthier populations
How our food environment influences the choices we make
Simple ways to begin improving your health at any age
Plant Powered Seniors
Dr. Black is a co-author of Plant Powered Seniors with registered dietitians Brenda Davis and Vesanto Melina. Written specifically for adults 50 and older, the book explores how nutritional needs change with age and how plant-powered nutrition and other healthy lifestyle habits can support better health throughout the later decades of life.
Learn more and purchase Plant Powered Seniors:
https://plant-poweredseniors.com/
Connect with the National Health Association
Join the National Health Association:
https://membership.healthscience.org/join-membership?
Learn more about the NHA:
https://healthscience.org
Explore upcoming NHA events:
https://healthscience.org/events/
If you enjoyed this episode, follow the NHA Today Podcast, leave a review and share it with someone who wants to spend more of their years living with health, strength and independence.
28 min
September 17 Plant-Based Cruising & Adventure with the NHA
Where healthy living meets unforgettable travel
Can you explore the world, enjoy incredible food and still stick to the healthy lifestyle you’ve worked so hard to build?
In this episode of NHA Today, Dr. Stephan Esser sits down with Wanda Huberman, Executive Director of the National Health Association, and Lisa McCarl, RN, MS, CTA, of McCarl Travel, LLC, to explore how NHA is bringing plant-based living and unforgettable travel together.
Lisa and Wanda take listeners behind the scenes of NHA’s plant-based cruises, including the work that goes into coordinating with cruise line culinary teams, arranging private dining and making sure ships are prepared for the way NHA travelers eat. On some voyages, NHA chefs even work alongside the ship’s culinary team to help bring the NHA approach into the kitchen.
But the food is only part of the experience. These trips give travelers the opportunity to explore destinations around the world while connecting with people who share their commitment to healthy living. Wanda and Lisa share how friendships formed during NHA trips often continue long after everyone returns home.
The conversation offers a look at cruises throughout the Caribbean, Europe, Asia, Alaska, Australia, New Zealand and beyond. Lisa also explains why many trips are planned years in advance, how the wait lists work and why joining one can still be worthwhile when a trip appears to be full.
Wanda also shares a preview of NHA’s land-based adventures, including upcoming trips to Rwanda and Botswana organized with World Vegan Travel. From wildlife encounters and hiking to cultural experiences, these trips offer even more ways to see the world while keeping healthy food, adventure and community at the center of the experience.
If travel is on your wish list, discover what’s ahead and how NHA is making it easier to explore the world without leaving your healthy lifestyle behind.
Links & Resources
Explore NHA Plant-Based Travel:
https://www.healthscience.org/plant-based-travel/
Join the NHA Whole-Food, Plant-Based Travel Facebook Group:
https://www.facebook.com/groups/nhaplantbasedtravel
Connect with Lisa McCarl, CTA, ECC, VTA | McCarl Travel, LLC:
https://www.thetravelinstitute.com/agent/25665/
Watch NHA Today on YouTube:
https://www.youtube.com/@nationalhealthassociation
Follow Dr. Stephan Esser on Instagram:
https://www.instagram.com/esserhealth/
Learn more about the National Health Association:
https://www.healthscience.org/
22 min
September 09 The Pelvic Floor Problems We’re Not Talking About with Laura Bunso, PT, MTC
What everyone should know about building strength and supporting pelvic health
Urinary leakage, chronic constipation, pelvic pain, painful sex, organ prolapse and changes after childbirth or with aging are incredibly common. But that doesn’t mean they’re something you simply have to accept.
In this episode of NHA Today, Dr. Stephan Esser sits down with Laura Bunso, PT, MTC, a physical therapist who has specialized in pelvic health, women’s and men’s health and spine care since 1999.
Laura explains what the pelvic floor actually does and why these muscles are so important for bladder and bowel control, stability, movement and sexual health. Like other muscles in the body, the pelvic floor can become weak, overly tight, injured or poorly coordinated after childbirth, surgery, menopause, aging, athletic activity and other changes throughout life.
One of Laura’s most important messages is simple: just because something is common doesn’t mean it’s normal. Urinary leakage, for example, may become more prevalent with age, but that doesn’t mean there is nothing you can do about it.
The conversation also challenges the idea that better pelvic health simply means doing more Kegels. Some people need to strengthen their pelvic floor, while others need to learn how to relax and coordinate these muscles correctly. Even someone who is very active and physically strong can have pelvic floor dysfunction.
Laura and Dr. Esser also explore the connection between the pelvic floor and chronic constipation, postpartum recovery, pelvic pain, organ prolapse and changes that occur as we age. Laura explains why maintaining muscle strength and coordination matters and when working with a pelvic floor physical therapist may help.
Most importantly, this is a conversation about understanding your body and knowing that it’s okay to talk about symptoms that can feel personal or embarrassing. Laura shares practical ways to support pelvic health, from staying active and hydrated to learning how the pelvic floor should contract and relax.
Whether you’re experiencing symptoms now or simply want to maintain strength and function as you age, this episode offers an important reminder: your pelvic floor is part of your overall health, and it deserves attention too.
Links & Resources
Smart Body Physical Therapy:
https://www.smartbodypt.com/
Listen to Laura’s podcast, Pelvic Like It Is:
https://podcasts.apple.com/ie/podcast/pelvic-like-it-is/id1871478598
Follow Dr. Stephan Esser on Instagram:
https://www.instagram.com/esserhealth/
Watch NHA Today on YouTube:
https://www.youtube.com/@nationalhealthassociation
Learn more about the National Health Association:
https://www.healthscience.org/
39 min
September 02 Forget the Biohacks: 7 Pillars for Better Health with Dr. Asa Frey and Dra. Joanna Frey
There’s always another diet, supplement or biohack promising better health. But what if we’re making it more complicated than it needs to be?
Dr. Asa Frey and Dra. Joanna Frey believe the fundamentals of human health haven’t changed. At their residential lifestyle center, Back to the Garden in Puerto Rico, they focus on seven foundational pillars: presence, whole plant foods, movement, nature, sunlight, sleep and healthy relationships.
In this episode of NHA Today, Dr. Stephan Esser talks with Dr. Asa and Dra. Joanna about why these basic principles can be more powerful than constantly chasing the latest health trend and why knowing what to do is only part of the equation.
They explore the role of presence in actually making healthy habits stick, simple ways to interrupt stress during a busy day and why getting outside, moving your body and protecting your sleep are non-negotiables in their own lives. They also discuss their medically supervised water fasting program, how they prepare patients before a fast and why fasting isn't meant to be a quick fix for the habits that contributed to poor health in the first place.
You’ll also hear how they bring these same principles into family life, what they’ve learned from raising their children with healthy habits and why lasting change often begins by becoming the example rather than trying to change everyone around you.
Better health may not require another hack. It may mean getting back to the things your body has needed all along.
Links & Resources
Back to the Garden:
https://www.backtothegardenpr.com/en
Back to the Garden en Español:
https://www.backtothegardenpr.com/
Get the Back to the Garden App:
https://www.backtothegardenpr.com/en/btgapp
Follow Dr. Esser on Instagram:
@esserhealth
Watch NHA Today on YouTube:
https://www.youtube.com/@nationalhealthassociation
Learn more about the National Health Association:
https://www.healthscience.org/
36 min
August 26 The Plant-Based Blueprint for Aging Well with Vesanto Melina
What if getting older didn’t have to mean slowing down?
At 84, Vesanto Melina, MS, Registered Dietitian, is living proof that our later years can still be active, productive and full of purpose. She’s still writing books, speaking, counseling clients and hitting the gym for five fitness classes a week. And she has decades of science and experience behind what she teaches.
Vesanto is the author or co-author of 15 books on plant-based nutrition, including books recognized by the American Library Association as go-to resources in the field. Her latest, Plant-Powered Seniors, was written with Brenda Davis, RD and Dr. Charlyn Black. She also co-authored the #1 Amazon bestseller Plant-Powered Protein. Vesanto has taught nutrition at Bastyr University and the University of British Columbia, received both the Ryley-Jeffs Memorial Award and a lifetime achievement award as a dietitian and served as lead author of the Academy of Nutrition and Dietetics’ position paper on vegetarian diets across the life cycle.
In this episode of NHA Today, Dr. Stephan Esser talks with Vesanto about what she’s learned from more than three decades of vegan living and a lifetime spent studying nutrition. They dig into why she now emphasizes a well-planned plant-based diet, why legumes deserve a bigger place on our plates and the nutrients that become especially important as we age, including protein, calcium, vitamin D and omega-3s.
They also explore the other side of healthy aging: staying strong and independent. Vesanto shares how exercise supports bone health, balance and fall prevention, why small changes can make a meaningful difference and why it’s never too late to improve the way you eat and live.
Whether you’re already in your 70s or 80s or thinking about the health you want decades from now, this conversation offers a different vision of aging and practical ways to stay strong, active and engaged for the years ahead.
Links and Resources
Order Plant-Powered Seniors:
https://plant-poweredprotein.com/
Learn more about Vesanto Melina:
https://nutrispeak.com/
Follow Dr. Esser on Instagram:
@esserhealth
NHA Today on YouTube:
https://www.youtube.com/@nationalhealthassociation
National Health Association:
https://www.healthscience.org/
33 min

About NHA Today Podcast

From the publisher's feed

The NHA Health Science Podcast, hosted by Dr. Stephan Esser, explores the science and real-world application of whole food, plant-based living. Through expert interviews and practical…