Wondering whether your exercise routine is hitting the mark? You’re not alone. Most of us leave P.E. class behind without ever really learning how to work out as adults. In this episode, we break down what counts as exercise, how much you need and why intensity matters. From everyday activities to structured workouts, learn what truly moves the needle for your health and fitness. Plus, practical tips for tracking progress and staying consistent — without overcomplicating things. 

Expert: Dr. Jonathan Zalamea, Primary Care Sports Medicine Physician 

Notable topics covered: 

• Physical activity vs. exercise: What’s the difference? 
• Walking the dog, cleaning the house, yardwork — do they count? 
• How heart rate plays into exercise intensity and why that matters 
• It’s not all cardio — the value of strength training 
• Exercise isn’t the only wellness factor that impacts your fitness 
• Tips for staying motivated for exercise 
• New to the gym? What to try first 
• Fitness tracking: The good, the bad, the fixation 
• Tips for recovering between workouts 
• What to do if pain or injury sets you back 

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Move over, protein: Fiber is the newest macronutrient darling of the food world. Content creators promoting optimal digestion suggest we maximize fiber intake — “fibermaxxing” — by eating fiber-rich foods with every meal and snack as well as using fiber supplements as needed. The fibermaxxing crowd claims the approach can help with everything from gut health to improved cholesterol and blood sugar levels and may even aid in cancer prevention. Can increased fiber intake and other digestion-related trends, such as the dense bean salad and post-meal walks, really deliver better overall health?

Expert: Dr. Michael Allen, primary care physician

Notable topics:

• What is fiber, and what role does it play in our diet?
• How much fiber you need in a day (you’re probably not getting enough)
• Who needs more fiber, and who needs to moderate their intake?
• How the body reacts when you have too little or too much fiber in your diet 
• Is fibermaxxing a safe trend?
• The role hydration plays when increasing fiber intake
• Dense bean salad: Is it a healthy option?
• Can taking a walk after eating really help with your digestion and blood sugar levels? 
• How to safely start increasing your fiber intake

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What if there were tests that could determine which foods to add or subtract from your diet for optimal health? That’s just one of many overarching claims of the various gut microbiome tests now available and gaining popularity online. But can an over-the-counter test really tell you how healthy (or unhealthy) your gut microbiome is? A gastroenterologist breaks down what you should know about these expensive consumer health tests.

Expert: Dr. Christopher Fan, gastroenterologist

Notable topics: 

• The differences between tests gastroenterologists use and at-home tests
• Is there a true definition of a healthy gut microbiome?
• Do we actually know which microbes are “good" or “bad?”
• Can you address constipation, bloating and other symptoms through these tests? 
• Leaky gut: The truth about this term making the rounds online
• Who (if anyone) might benefit from gut microbiome testing
• Actions you can take to promote a healthy, happy gut microbiome

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Burnout has become one of the hallmarks of modern life. Nearly half of workers worldwide report the feeling, a percentage that’s been rising steadily since the pandemic blurred the line between work and free time. But what exactly is burnout? How can you tell when stress becomes something more serious? And why does it seem to be spreading across so many professions and age groups? In this week’s episode, we explore the roots of burnout, its effects on mind and body and what it takes to restore energy, purpose, and balance.

Expert: Dr. William Orme, Psychologist

Notable topics covered:

• The three defining characteristics of burnout
• The professions, personality traits, age groups most at risk
• Are you burned out — or do you just not like your job?
• The art of knowing how to say “no” in the workplace
• The 42% rule: the time your body and brain need to spend resting
• It’s not a medical condition, it’s an occupational phenomenon  
• The warning signs you may be experiencing burnout
• What to do when you’re burning out, but quitting your job isn’t an option
• When should you see a mental health professional about burnout?

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Seed oils are a hotly debated topic on social media. Some content creators claim that the cooking oils are toxic and cause a host of chronic conditions, from obesity to diabetes. Nutritional research tells a more nuanced story about these often-villainized, refined plant-based vegetable oils, including canola, corn, sunflower and grapeseed. Do we need to rid our pantries of these oils, or just use caution while cooking? In this episode, a registered dietitian shares the truth about seed oils to help you make healthy decisions for your home cooking. 

Expert: Amanda Beaver, Senior Registered Dietitian

Notable topics covered:

• Which oils are considered seed oils? 
• The truths that get lost in the seed oil debate 
• How do omega-6s and omega-3s affect inflammation in the body? 
• Smoke point and oxidation: Why you should throw out cooking oil when it smokes
• The terms you need to know when purchasing cooking oil
• Where butter falls in the cooking fat debate
• Beef tallow: Is it a good choice for cooking or skincare?
• The more important questions to ask than “Does it have seed oils in it?”

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Few health topics get more oversimplified than weight gain and weight loss. Poor diet and lack of exercise take the brunt of the blame — and while these can of course contribute to weight gain or sabotage weight loss, the reality is far more complex. In this episode, we unpack the assortment of factors that influence weight — from metabolism and genetics to mood and sleep. We also challenge conventional wisdom around weight loss goals and discuss why a one-size-fits-all approach doesn’t work for most people. 

Expert: Kimberly Gallien, Licensed Social Worker, Houston Methodist Center for Weight Loss and Bariatric Surgery 

Notable topics covered: 

• Think weight loss is just about losing weight? Think again. 
• The myth of “just get off the couch” — why it’s not that simple 
• How focusing on an end-goal weight can actually derail weight loss 
• Why “planning power” is for more effective than willpower 
• The importance of consistent micro-adjustments to your routine 
• Movement vs. exercise — and why both matter 
• When BMI is helpful and when it’s not 
• Why a healthy weight range is more realistic than a single number 
• Weight management strategies should evolve over time 
• Taking action: Making the shift from knowing to doing 
• Embracing the idea that health is a journey, not a destination 

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Wireless headphones and earbuds have become a part of everyday life: commuting, gym workouts, video calls, even sleep aids. But while they’ve made listening more personal and portable, that convenience comes with a risk. Audiologists are reporting a rise in noise-induced hearing loss linked to unsafe listening practices, particularly among younger people. So how much sound can your ears really handle? Is noise-induced hearing damage ever reversible? And what habits will protect your hearing so you don’t have to stop using your headphones? In this episode, we break down the dangers and share expert advice on listening safely.

Expert: Dr. Kelsey Roy, Audiologist

Notable topics covered:

• A primer on the different types of personal listening devices
• Statistics on noise-induced hearing loss in the wireless headphone era
• Are earbuds more dangerous because they go directly in the ear canal?
• How loud, how long: The lowdown on boundaries for listening to headphones safely
• Podcasts and audio books can’t cause as much damage as music, can they?
• Why noise-cancelling headphones are a good way to go
• Is falling asleep listening to earbuds dangerous?
• The cumulative effect of decades of listening to headphones
• The early warning signs your headphones are hurting your hearing
• Does headphone overuse exhaust and put pressure on the brain? 

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“Eat in moderation.” It’s a phrase that’s often tossed around but rarely defined — leaving each of us to interpret this vague guideline on our own. In this episode, we dig into the meaning behind the mantra. From portion sizing and balancing macronutrients to figuring out how many “cheat meals” per week is too many, we explore how moderation should play out in real life. 

Expert: Kristen Wright, Registered Dietitian 

Notable topics covered: 

• Why moderation isn’t a one-size-fits-all approach 
• The power of balancing fun foods with fuel foods 
• Where do calories fit in the moderation equation? 
• How to tackle today’s enormous portion sizes 
• Tips for analyzing food noise and becoming an intuitive eater 
• How to build a balanced plate at mealtime and snack time 
• The consequences of restricting (or overemphasizing) certain macronutrients 
• The truth about cheat meals 
• Food psychology: The problem with restricting foods we’re craving 
• Why a healthy diet is just consistency over time 

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Head throbbing? Back aching? Arthritis flaring up? People in such plights ― and countless others ― almost universally respond the same way: pop a painkiller. Indeed, recent surveys show 1 in 3 Americans take over-the-counter pain medication daily and as many as 8 in 10 report reaching for it routinely. But how much do people really know about these seeming wonder drugs found in practically every home or office first-aid kid? In this episode, we explore the different types of painkillers, how to know which to take for your condition and when they do more harm than good. 

Expert: Dr. William McGee, Internal Medicine 

Interviewer: Todd Ackerman 

Notable topics covered: 

• The history of painkillers 
• Acetaminophen, NSAIDs — which is right for your pain 
• Interaction issues involving painkillers and prescription drugs 
• Do some people just respond better to a certain type of painkiller? 
• Side effects: The dangers of over-the-counter painkillers 
• Are generics just as effective? 
• Topical painkillers: All the benefits without the potential harms 
• When are prescription painkillers appropriate?

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If you've ever Googled "How to start working out" and quickly abandoned the page, this episode is for you. Starting — or restarting — exercise can be as challenging mentally as it is physically. Our body and fitness levels may be different from what they were the last time we worked out regularly, and our goals may have changed, too. Instead of chasing the current trends in toned physiques, we may want to focus on working out for our overall health and longevity. Whether you're an absolute beginner or a seasoned pro who's been inactive for some time (who's counting?), we're sharing how to start a new workout routine and overcome the barriers to exercise that can help you make fitness a lasting habit.

Expert: Dr. Dominisha Felder, Doctor of Physical Therapy

Interviewer: Kim Rivera Huston-Weber

Notable topics covered:

• The absolute first step to make if you want to start (or restart) exercise
• Should your exercise goals be outcome- or process-driven? 
• How to get started without overdoing it and causing injury
• Things to consider before starting an exercise plan if you’re living with a health condition or coming back from an injury or pregnancy 
• What we can expect our bodies to feel like as we start moving regularly
• The importance of rest in a consistent routine
• Tips for addressing obstacles to exercise
• How to be mentally disciplined to exercise during every era of your life

If you enjoy these kinds of conversations, be sure to subscribe. And for more topics like this, visit our blog at houstonmethodist.org/blog.