Practically Healthy by Dr. Melina

By drmelinaHealth & Fitness Nutrition

Practically Healthy by Dr. Melina episodes

November 30, 2022 The Noom Mindset- Learn the Science, Lose the Weight: Andreas Michaelides, PhD
Can a health app impact behavior and inspire lasting lifestyle changes? Andreas Michealides, PhD, Chief of Psychology at Noom joins on episode 41 of the Practically Healthy podcast to share how Noom is revolutionizing the weight loss industry by merging psychology with technology.

Dr. Michaelides sets the stage by framing Noom as a behavior change company that transcends weight loss and shares the evolutionary reason why changing our behavior is so difficult. The doctors emphasize the importance of the brain in weight loss and introduce neuroplasticity- the brain’s ability to create new connections and adapt. The idea of habits and building on small steps is highlighted, and Noom's four holistic health pillars are shared: nutrition, physical activity, stress management and sleep.

The doctors discuss the importance of goal setting, emphasizing the importance of identifying and celebrating small, interim goals and creating goals that are SMART- Specific, Measurable, Attainable, Relevant and Time-Bound. Dr. Michaelides shares the multitude of ways that Noom merges psychology with tech for a personalized approach to supporting healthy behavior changes including implementing safeguards, creating task lists and providing time-appropriate coach interventions.

The doctors discuss practically healthy tips to help the listener navigate the 220+ food and beverage decisions we face each day! Learn more about Noom at noom.com and pre-order their new book, "The Noom Mindset- Learn the Science, Lose the Weight” on Amazon now.

40 min
November 23, 2022 Laughter is the Best Medicine: Dr. David Friedman
Dr. David Friedman, syndicated TV and radio host, best selling author and part time comedian doesn’t perform surgery as a chiropractic neurologist, but he still manages to leave his patients in stitches- HA! He joins Dr. Melina on episode 40 of the Practically Healthy podcast to invoke a good belly laugh or two and share how laughter is indeed, the best medicine.

Dr. Friedman reminds the listener that humans laugh before they speak and asserts that laughter is in all of us. The doctors discuss the incredible, science-backed benefits of laughter including: decreasing inflammation, increasing infection-fighting antibodies, helping prevent heart disease and cancer and improving cognitive function. Dr. Friedman explains that laughter decreases cortisol levels which can lead to weight loss through a decrease in stressful eating and belly fat. Dr. Friedman shares that laughter can burn calories and that 20 seconds of a good belly laugh is equivalent to 100 sit ups- incredible!

Dr. Friedman shares how he uses humor to bring humanity back to medicine and bond with his patients. His prescription for laughter- don’t let your stressors define you and “fake it till you partake it”. He shares that the brain doesn’t know the difference between a fake or real smile, so get grinning!

The doctors show their silly sides and giggle through Keto jokes, saber tooth tiger recipes and fart anecdotes. The episode closes with practical tips to help the listener bring laughter back into their life. A lighthearted, feel-good episode that will surely bring a smile to your face.

All proceeds from Dr. Friedman’s new book, “Funny Bones” go to Laughter Saves Lives Foundation, visit funnybonesbook.com for your copy. Listen to Dr. Friedman’s podcast at ToYourGoodHealthRadio.com or follow him @drdfriedman.
41 min
November 16, 2022 Reimagine Your Health Through the Gut Microbiome: Colleen Cutcliffe, PhD
70% of your immune system is located in your gut- how are you supporting your microbiome for your best health? Colleen Cutcliffe, PhD, CEO and Founder of Pendulum joins on episode 39 of the Practically Healthy podcast to provide a science-based discussion on probiotics and how this rapidly emerging field is playing an important role in health and disease.

Colleen shares the research and insights that lead to Pendulum’s revolutionary probiotic, Akkermansia for mitigating metabolic syndrome. She explains that the Akkermansia muciniphila strain plays an important role in metabolism and the gut lining. The listener learns why low counts or depletion of Akkermansia is a problem, and can result in Inflammation, skin disorders, immune response and metabolism disorders. Dr. Melina reveals that she orders Akkermansia and mentions that it can reduce sugar cravings, anecdotally, for some.

Colleen and Dr. Melina discuss science-based gut health facts and tips including significant factors that influence your microbiome other than diet, and foods you should avoid for your best gut health. The role of prebiotics, in concert with probiotics is addressed and Colleen shares research that gives insight into whether you need to keep taking probiotics or can discontinue once the microbiome is recolonized.

The listener is cautioned about the lack of oversight in the supplement industry and practically healthy tips are shared to assist the listener in choosing a probiotic. Colleen offers listeners a free quiz on Pendulumlife.com to assess which Pendulum probiotic is best for their personal needs. Practically Healthy listeners receive a discount with code DRMELINA at Pendulumlife.com.

39 min
November 02, 2022 Is it Really Possible to SLOW or REVERSE Aging : Hannah Went, Co-Founder, TruDiagnostic
Ever feel like you look or feel much younger (or older) than you actually are? You might be right! Founder and Director of Operations at TruDiagnostic joins episode 38 of the Practically Healthy podcast to chat all things epigenetics- how your behaviors and environment affect the way your genes work- and how relatively new scientific breakthroughs allow us to measure and influence factors that impact our biologic age (how old we are on a cellular level compared to how old we actually are.)

Hannah opens the podcast by providing the listener with an understanding of epigenetics and assures us that “your DNA is not your destiny”. Dr. Melina and Hannah discuss DNA methylation and how it can “turn on” or “turn off” certain genes from working. Unlike chronological age, biological age more accurately reflects classic signs of aging, from wrinkles and energy levels to diabetes and disease.

Hannah shares the backstory behind developing TruDiagnostic and explains how to use their test to measure your TruAge (biologic age) as well as your TruAge PACE (pace of aging per chronologic year). Dr. Melina and Hannah discuss the lifestyle factors that can influence your biologic age including: dietary choices, caloric restriction, exercise, and stress management, as well as practically healthy hacks for those of us who are short on time. Hannah share her number one supplement recommendation for turning back the biologic clock and also reveals Dr. Melina’s TruAge and TruAge PACE- tune in to hear the fascinating results!

An empowering and important episode for anyone looking to extend their health span and lifespan based on the latest scientific developments! To learn more about TruDiagnostics or discover your TruAge, visit TruDiagnostics.com or follow Hannah @everythingepigenetics.

43 min
October 26, 2022 The Fountain of Youth in a Bottle: Dr. Emily Werner, PhD, RD, CSSD
Can a supplement help boost strength, energy and endurance? Tune into episode 37 of the Practically Healthy podcast to hear the remarkable science-backed potential benefits of Mitopure(TM)- a groundbreaking new supplement making headlines for its ability to kickstart a crucial recycling process in cells called mitophagy, preventing age-related cellular decline.

Dr. Emily Werner, RD, Exercise Physiology PhD and Team Dietician for the Philadelphia 76ers joins to explain the role of mitochondria (aka the “powerhouse of the cell”) and shares why mitochondrial health is important to everyone. The doctors share that as we get older, mitochondrial renewal declines and dysfunctional mitochondria accumulate in the cells, resulting in a host of issues from decline in energy levels, resiliency and muscle function to more significant health issues such as diabetes and cognitive decline.

Dr. Werner introduces Urolithin A, a molecule that stimulates the crucial recycling and cleansing process of mitochondria- ultimately protecting cells from age-associated decline. Dr. Werner reveals that 2 out of 3 people do not have the right gut microbiome to produce Urolithin A from food. Mitopure(TM) is a bioavailable Urolithin A supplement 6x purer and stronger than diet levels alone and the first nutrient clinically-proven to trigger mitophagy. The doctors discuss the Mitopure(TM) studies results which show a significant increase in muscle strength and endurance and anecdotally, a better recovery from working out the next day- wow! Dr. Werner also shares exciting immunological effects in mouse studies.

Dr. Werner shares her top tips for keeping the 76ers Team well fueled highlighting “Food first, but not food only” and shares practically healthy supplementation strategies and recommendations to help the listener level up their nutrition and support a healthy immunity. Collagen, creatine, vitamin D and more are mentioned- tune in to hear her expert tips!

To learn more about the potential benefits of Mitopure(TM), visit timelinenutrition.com or follow them @timelinenutrition.
34 min
October 19, 2022 Eating for Optimal Health: Dr. Christopher Gardner
Nutrition Science PhD and Professor of Medicine at Stanford, Dr. Christopher Gardner joins to share his expertise as a 20+ year academic leading headline making studies investigating the potential health benefits of various dietary components and food patterns.
Dr. Gardner acknowledges the complexities of nutrition studies and urges the listener to seek “instead of” and “with what” vs “nutrition answers”.
The doctors discuss topical dietary choices including red meat vs alternative meat products- how do they compare with regard to cardiovascular risk factors, TMAO levels, blood pressure and more. Low fat vs low carb diets- which is more effective for weight loss? And keto vs Mediterranean- which is better for blood sugar control and which is better for lowering LDL cholesterol?
Dr. Gardner shares the results of the largest and longest-ever study comparing Atkins, Zone, LEARN and Ornish diets with regard to changes in cardiometabolic risk factors and weight loss- tune in to hear the fascinating findings! And though certain diets are better for certain people, genetics is likely NOT to blame for your weight loss struggles!
A rare opportunity to hear science-based nutrition guidance from one of Dr. Melina’s most respected nutrition colleagues! To learn more about Dr. Gardner, visit https://profiles.stanford.edu/christopher-gardner

52 min
October 12, 2022 Menopause Bootcamp: Dr. Suzanne Gilberg-Lenz
Board certified Gynecologist and Integrative Medicine & Menopause Specialist, Dr. Suzanne Gilberg-Lenz joins to talk all things menopause! Dr. Suzanne defines menopause and shares its many signs and symptoms including hot flashes, weight gain, sleep disruption and more.

She reframes menopause as the “puberty of midlife” and urges listeners to focus on empowering themselves versus viewing menopause as a detriment to their worth.

The conversation shifts to hormone replacement therapy, touching on testosterone pellets and the absence of science-based data to support use. Dr. Suzanne clarifies that she is a fan of hormone supplementation, which when used properly, is shown to have many positive benefits- including reducing risk of death, heart disease, diabetes, Alzheimer's, osteoporosis and more!

The doctors emphasize the role of lifestyle and stress the importance of community in finding practically healthy ways to manage their symptoms. Dr. Suzanne reminds listeners to open themselves to being curious and to focus on moving their body, along with sharing several free and easy practices listeners can begin implementing today!

An informational and empowering episode from a true subject expert! To learn more about Dr. Suzanne or her new book out October 11, “Menopause Bootcamp: Optimize Your Health, Empower Your Self, and Flourish as You Age”, visit thedrsuzanne.com.
41 min
October 05, 2022 Harness the Benefits of Omega-3 Fatty Acids: Dr. WilIam Harris
Dr. William Harris, Nutrition Ph.D. and internationally recognized omega-3 fatty acid expert joins to share the incredible benefits of a high omega-3 index including mitigating risk of heat disease, cancer, auto immune disease, Alzheimer's and more- and shares how to measure and raise your omega-3 index to realize your best health!

Dr. Harris introduces the Omega-3 Index, a test which he co-invented, that measures the level of EPA and DHA in individuals, expressed as a percentage of total fatty acid. Unlike a cholesterol test, you don’t need a doctor to obtain an Omega-3 Index test, enabling individuals to uncover and proactively address their omega-3 deficiency which is correlated to a higher risk of disease.

The doctors discuss the ideal Omega-3 Index range of 8-12% and share that the average percentage is roughly 5%- well below the ideal level. Dr. Melina shares her Omega-3 Index results (tune in to hear her score!) and practically healthy tips are shared for selecting omega-3 supplements- touching on the importance of quality, a discussion of dosage and which forms are best absorbed.

An important and actionable episode to empower listeners to make potentially life-saving changes! To learn more about Dr. Harris or to test your omega-3 fatty acid level, visit omegaquant.com.
38 min
September 28, 2022 Rock Star: Sasha DiGiulian
Professional rock climber, writer and philanthropist, Sasha DiGiulian joins for episode 33 of the Practically Healthy podcast! Sasha first began climbing at 6 years old and has earned numerous titles including World Championship for Female Overall, the undefeated panAmerica Champion 2004 to the present and three-time US National Champion.
Sasha shares an insider’s perspective of the male-dominated rock climbing world, from combating sexism, breaking down gatekeepers and her aspirations to “build a new table” by lifting more women up and providing opportunities for other female rock climbers. She shares life on the side of a cliff, discusses strength to weight body ratio and talks about completing the 5.14d climb- the hardest climb achieved by a woman in the world.
Dr. Melina and Sasha delve into the training needed for the intense demands of rock climbing- from sport specific training, gym workouts, cardio and even finger strength. They touch on Sasha’s nutrition journey, from a period of disordered eating, to learning she was celiac, to focusing more on nutrition after college. Sasha shares the story of her nutrition bar company, Send Bars, made with adaptogens, greens and the highest quality gluten free, vegan and organic ingredients- created by athletes for everyone.
To learn more about Sasha DiGiulian, her impressive climbing career and many philanthropic interests, follow her @sashadigiulian or visit Sashadigiulian.com. To experience Send Bars, visit sendbars.com.

47 min
September 21, 2022 The Sleep Doctor: Dr. Michael Breus, FAASM
Sleep better tonight! Dr. Melina is joined by Dr. Michael Breus, America's sleep doctor and best-selling author. Dr. Breus opens by calling sleep “the domino of wellness”, asserting that once you optimize your sleep, many other aspects of health fall into line- weight loss, mood, productivity, food cravings and more.

Dr. Melina admits to struggling with sleep herself and Dr. Breus introduces the concept of Chronotypes- the genetically determined biological clock unique to each person. He shares the four Chronotypes and helps Dr. Melina and the listener and discover which applies to them. Once you reveal your Chronotype, we learn steps to take to help get the sleep quality and quantity we need to be at our best each day.

The doctors share practically healthy tips for getting better sleep, common sleep mistakes, chat supplements, CBD and more! Dr. Breus shares his number one tip for better sleep and issues a “sex challenge” with regard to honoring your Chronotype.

A must-listen for anyone looking to optimize your sleep or struggling to get some shut eye. Practically Healthy listeners are invited to visit Chronoquiz.com to take a free test to learn their Chronotype or check out Dr. Breus’ book The Power of When. To learn more about Dr. Breus follow him @thesleepdoctor or check out thesleepdoctor.com.
55 min

About Practically Healthy by Dr. Melina

From the publisher's feed

In a world of influencers posing as experts, and a time when the public’s trust in media is at an all time low, especially when it comes to nutrition and diets, Dr. Melina presents the Practically…