Whether you love working out or just tolerate it, no one enjoys the soreness that sometimes follows. This explains why there’s no shortage of advice and products promising to help speed recovery — or prevent muscle soreness altogether.  In this episode, we break down why sore muscles happen and what actually helps your body as you recover.

Expert: Dr. David Braunreiter, Sports Medicine Physician

Interviewer: Katie McCallum

Notable topics covered:

• All about delayed onset muscle soreness (DOMS)
• Aerobic vs. resistance exercise: How each leads to soreness
• Is lactic acid really to blame?
• Muscle soreness vs. pain: how to tell the difference
• Is muscle soreness ever a reason to skip a workout?
• How to limit your chances of sore muscles
• Recovery supplements? Salt bath soak? Cryotherapy? Stretching? What’s the best way to relieve sore muscles
• The physical and mental benefits of a varied workout regimen

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Artificial sweeteners are everywhere these days — soft drinks, iced coffees, yogurt, energy drinks, pre-workout powders, protein bars and the list runs on. The prevailing logic is that they’re smart swaps for regular sugar. But could artificial sweeteners be too good to be true? In this episode, we explore how even a “zero calorie” food or drink might still affect your blood sugar. 

Expert: Mag Ayyad, Exercise Dietitian 

Interviewer: Katie McCallum 

Notable topics covered: 

• What are blood sugar spikes? When are they bad? 
• A surprising fact you probably didn’t know about artificial sweeteners 
• Are artificial sweeteners always better than added sugars? 
• Why sugar-free foods can still spike your blood sugar 
• Sugar cravings? Gut problems? Cancer? How else might artificial sweeteners affect the body? 
• What people with diabetes need to know about artificial sweeteners 
• Are some artificial sweeteners better for you than others? 

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Ultra-processed foods are ever-present in the American diet: they make up about 60% of what adults eat and nearly 70% of what children eat. These foods (and beverages!) are delicious and affordable by design, and they’re everywhere — gas stations, grocery stores, big-box retailers. And while they’re easy on the palate and pocketbook, they’re linked to more than 30 health conditions, including type 2 diabetes and heart disease. In this episode, we explore the entire spectrum of food processing, so you're able to spot ultra-processed foods and make better choices when you can.  

Expert: Amanda Beaver, Senior Registered Dietitian  

Interviewer: Zach Moore 

Notable topics covered: 

• The processing continuum between whole foods and ultra-processed foods   
• What research says about eating a diet heavy in ultra-processed foods 
• How your body responds to ultra-processed foods vs. minimally processed foods 
• The reasons ultra-processed foods have come to dominate the American diet 
• How to shift your diet away from ultra-processed foods 
• Minimally processed meal options that are as fast as the drive-thru 
• How to spot ultra-processed food wherever you shop 

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Losing weight is hard work, and hitting a plateau can feel frustrating, gut-wrenching and demotivating. You’re doing everything right — eating well, exercising, staying committed — but, suddenly, the scale won’t budge. Is it time to switch things up? Or should you just be patient? In this episode, we break down what’s really happening when weight loss stalls and provide tips for pushing past it. 

Expert: Dr. Garth Davis, Weight Loss Physician 

Interviewer: Zach Moore 

Notable topics covered: 

• Why weight loss plateaus happen (hint: it’s not about willpower) 
• How your metabolism, hormones and genetics play a role 
• The impact of age and medical conditions on weight loss 
• Why crash diets hurt more than help 
• The surprising truth about calorie tracking 
• When to tweak your approach vs. when to stay the course 
• This underconsumed macronutrient might be the simplest weight-loss hack 

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Is your preferred sleep position hazardous to your health? You may not realize it, but how you sleep — on your back, your side, your stomach — not only can determine whether you get a good night’s rest, it can make you more likely to snore, exacerbate back pain and acid reflux disease or cause heart issues. So is there a best sleeping position? What are the benefits and downsides of each one? And just how detrimental can the wrong position be? In this episode, we explore a little talked about aspect of sleep’s health impact: the position most people settle into without thinking about it. 

Expert: Dr. Mas Takashima, Sleep Medicine Specialist 

Interviewer: Todd Ackerman 

Notable topics covered: 

• All the aspects of health your sleep position can affect 
• The study that showed how sleeping on your back facilitates snoring 
• Is sleeping on your stomach definitely the least healthy position? 
• Aligning the spine: side sleeping with a pillow between the knees 
• How do you know if your position is affecting you if you sleep alone 
• Restless sleepers: the effect of moving from position to position 
• Can you train yourself to sleep in a different position? 
• Advice on what to do with your hands in different sleeping positions 
• If you’re sleeping well, do you need to change your position? 

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Nearly half of all people in the U.S. have some type of heart disease, according to the American Heart Association, including coronary heart disease (CAD), heart failure, stroke, and high blood pressure. Heart disease has also been the No. 1 cause of death in the U.S. for over 100 years. So it’s safe to say that at some point, many of us will require care from a cardiologist. In this episode, we break down when you may want to consider seeing a cardiologist and what you can expect so you can make the most out of your care.

Expert: Dr. Joe Aoun, Cardiologist

Interviewer: Kim Rivera Huston-Weber

Notable topics covered: 

• What is a cardiologist, and what do they do? 
• The common and not-so-common conditions that cardiologists treat 
•  Which cardiologist subspecialists support those specific conditions? 
• Do you need to work with a primary care provider in order to see a cardiologist, or can you make an appointment with a cardiologist directly? 
• The classic symptoms that signal someone should see a cardiologist 
• The symptoms that can be managed during an office visit with a cardiologist, and those that indicate an emergency 
• The risk factors that should make someone consider seeing a cardiologist even if they’re not showing symptoms 
• What you can expect at your first appointment with a cardiologist 
• The tests and questions you may be asked during your first appointment  
• What you can do to make the most out of the cardiologist-patient relationship 

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Whether it’s stabbing, burning, aching or throbbing, back pain is one of mankind’s great curses. Afflicting 90% of people at some point in their lives, it’s one of the top medical problems for which people see doctors and the leading cause of job-related disability. So what should you know when the inevitable occurs? When can you self-treat back pain and when should you see a doctor? Is surgery the answer for chronic back pain? In this week’s episode, we examine how to respond when something goes amiss with the spine, a complex system that provides both the stability to keep us standing upright and the flexibility to facilitate movement.

Expert: Dr. Paul Holman, Neurosurgeon 

Interviewer: Todd Ackerman 

Notable topics covered: 

• The age at which the spinal system starts to degenerate 
• Why some people just live with back pain 
• The No. 1 myth about back pain 
• Ways to prevent back issues from developing 
• The latest innovations in the understanding and care of back pain 
• Lessons from NASA spaceflight about keeping core muscles strong 
• The risk factors and causes of chronic back pain 
• Are supplements like glucosamine and chondroitin helpful? 
• The benefits of meditation for back pain 
• The Tiger Woods Syndrome: back surgery can’t fix tomorrow’s problem today 

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Plenty of supplements and wellness products claim to help boost immunity. But given that the immune system is one of the body’s most complex processes, is keeping it strong as simple as taking a mix of vitamins and minerals in a pill or powder? In this episode, we explore how immunity works and the things you can do to help give your immune system what it needs to function optimally.

Expert: Dr. Cesar Arias, Infectious Disease Physician

Interviewer: Katie McCallum

Notable topics covered: 

• What a healthy immune system looks like 
• Why getting sick isn’t inherently bad 
• Do some people get sick easier than others? 
• The scoop on greens powders, vitamin C and other supplements 
• The important role your microbiome plays in immunity 
• The immune system’s first line of defense: your skin 
• What you eat, how you behave — the keys to supporting your immune system naturally 

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Aging is something we all do if we’re lucky. As we add years in the rearview mirror, we can collect ailments over time, whether due to injuries or chronic conditions. Conventional wisdom says we get wiser as we age, but can we become or stay active? In this episode, we explore how we can adapt our exercise routines as we get older, including the key exercise recommendations to help you age well (but not necessarily get an Instagram butt).

Expert: Dr. Gillian Wooldridge, Primary Care Sports Medicine Physician 

Interviewer: Kim Rivera Huston-Weber

Notable topics covered: 

• How our bodies change as we age, starting as young as 30 
• How exercise affects some of the physiological effects of aging 
• How to approach a meaningful strength regimen — and yes, bodyweight exercise counts! 
• Why some exercise is better than none at all 
• The FIT method (frequency, intensity, and time): jumpstart or adapt a fitness routine with this technique
• How you can prevent perimenopause symptoms, arthritis, osteoporosis or mobility issues from sidelining activity
• The types of rest needed for fitness recovery
• What to do if you notice your energy levels aren’t what they used to be 
• Is there any age where it becomes “now or never” in terms of our fitness? 
• Why encouraging exercise and fitness in younger family members is important

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It’s the new star of the wellness show, a once humble mineral now touted as a natural antidote for insomnia, migraines, constipation, anxiety, heart and blood sugar issues ... you name it, it seems. It’s true that magnesium is involved in more than 300 biochemical reactions, essential for many bodily functions and lacking in roughly half of people’s diets, according to two major studies. But is it really the holy grail of supplements, worthy of viral TikTok videos and global sales projected to surpass $1 billion in 2025? In this episode, we examine who truly needs more magnesium and sift through the different claims of what the nutrient can actually achieve.

Expert: Dr. Brotee Rahman, Primary Care Physician 

Interviewer: Todd Ackerman 

Notable topics covered: 

• Is magnesium any more important than other minerals and vitamins? 
• The amount of magnesium that men, women and adolescents need daily 
• The best foods to boost your magnesium intake 
• The prevalence and effects of a true magnesium deficiency 
• Are there downsides to too much magnesium supplementation? 
• Studies that found heart and diabetes risks dropped with more magnesium consumption 
• Sulfate, oxide, citrate, glycinate – what’s the best type of magnesium? 
• Can magnesium really help put you to sleep? Improve your mood? 
• Why magnesium is good after exercising  

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