IN THIS EPISODE

We've been told weight loss is simple: "Eat less and move more."

And if you can't… it must be a willpower problem.

But Dr. Mark Hyman says this story doesn't match what we're seeing in real life… or what the science actually shows.

In this episode of the ReThink Health Podcast, I sit down with Dr. Hyman to unpack the real drivers behind stubborn weight gain (and why so many people feel like their body is working against them).

We talk about how today's food environment is built around ultra-processed, hyper-palatable ingredients that don't just add calories; they change your biology, disrupt appetite signals, and push the body toward insulin resistance and fat storage.

You'll also hear Dr. Hyman's grounded take on the "fat vs. carbs" debate, why food quality matters more than diet labels, and what simple shifts actually move the needle — without shame, extremes, or perfectionism.

You'll learn:

• Why "calories in, calories out" doesn't explain stubborn weight gain

• How ultra-processed foods can hijack hunger, energy, and cravings

• The #1 dietary driver behind metabolic dysfunction (and why bread isn't "better" than sugar)

• Why vilifying fat backfired — and what matters most instead

• How insulin resistance can make you hungrier and less motivated to move

• Why meat isn't the villain… but quality absolutely matters

• The "Goldilocks" approach to longevity: mTOR, autophagy, and realistic fasting windows

• What Dr. Hyman considers the most impactful rule of thumb for eating well

• Why personal responsibility alone is a broken framework in a highly addictive food environment

If you've ever felt like you're "doing everything right" and still not losing weight, this conversation will help you understand what's really going on… and give you a way forward that feels sane, practical, and empowering.

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Mark Hyman, MD is a practicing physician and a leading voice in functional medicine. He is a New York Times bestselling author and an advocate for food-as-medicine approaches that address the root causes of chronic disease. Dr. Hyman focuses on how modern diets and food systems shape metabolism, inflammation, brain health, and long-term wellness — and how simple, evidence-informed shifts in food quality can create profound changes in health.

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We're told meat is dangerous, fat is the enemy, and cereal somehow ends up with a better "health score" than beef or eggs. But what if much of that narrative is based on oversimplified science… and not the full picture of human biology?

In this episode of the ReThink Health Podcast, I sit down with Dr. Drew Pinsky to unpack his personal health transformation and what he believes is the powerful link between diet, inflammation, brain function, and long-term metabolic health.

Drawing from decades in medicine and his own experience shifting to a low-carb, meat-forward diet, Dr. Drew explains why carbohydrates, ultra-processed foods, and unhealthy fats may play a far bigger role in mental and physical health than we've been led to believe.

You'll learn:

• How a high carbohydrate intake may drive inflammation, insulin issues, and metabolic dysfunction
• The incredible results and dramatic improvements Dr. Drew noticed in himself after reducing carbs
• Why the brain is not separate from the body—and how diet impacts mental health directly
• The potential role of red meat and amino acids in mood, focus, and overall well-being
• Why ultra-processed foods and "yummy" engineered carbs can be habit-forming and disruptive to appetite regulation
• The difference between wellness, mental health, and mental illness—and where nutrition fits in
• Why reading labels and eating consciously may be the most powerful first step for lasting change

If you've ever felt confused by conflicting headlines about meat, fat, and carbs—or wondered how diet truly affects mood, energy, and long-term health—this episode offers a grounded, experience-backed perspective that cuts through the noise.

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We tend to think of inflammation as something that just happens… a normal response to stress, aging, or injury. But what if much of today's chronic inflammation is actually a nutrient deficiency problem hiding in plain sight?

In this episode of the ReThink Health Podcast, I sit down with Joel Brind, a world-renowned biochemist and author of The Glycine Miracle, to explore why glycine (an amino acid long labeled "non-essential") may actually be one of the most critical and overlooked nutrients in modern diets.

Dr. Brind explains how glycine acts as the body's natural anti-inflammatory regulator, helping keep immune cells from overreacting, supporting healthy blood flow, calming the nervous system, and even protecting against inappropriate clotting. He also reveals why most people today are unknowingly deficient, thanks to diets high in muscle meats and low in collagen-rich foods like bones, connective tissue, and skin.

You'll hear how glycine plays a central role in managing inflammation, sleep, cardiovascular health, immune balance, and recovery… and why simply eating "enough protein" isn't the same as getting the right balance of amino acids.

This is a deep, science-forward conversation that challenges long-held nutrition assumptions and offers a clearer framework for supporting long-term health from the inside out.

• Why glycine is your body's built-in anti-inflammatory "trigger lock"

• How chronic inflammation may stem from glycine deficiency, not just stress or aging

• The sneaky reason why modern diets high in muscle meats drain glycine reserves

• How glycine helps regulate immune cells, blood clotting, and vascular inflammation

• Why glycine supports better sleep, recovery, and nervous system balance

• The surprising links between glycine, cardiovascular risk, and plaque formation

• Why bone-based foods like collagen and bone broth matter more than most people realize

• Practical ways to increase glycine intake through food and supplementation

If you've ever felt confused by inflammation advice that focuses only on avoiding foods or suppressing symptoms, this episode offers a refreshing, biology-based perspective on what your body actually needs to stay resilient.

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It's easy to think that skin issues are just cosmetic… something to cover up, manage, or ignore.

But what if your skin is actually one of the earliest warning systems in your body?

In this episode of the ReThink Health Podcast, I sit down with microbiologist Kiran Krishnan to explore a groundbreaking (and often overlooked) connection:

Your skin health may predict your risk for chronic disease, inflammation, and even how you age.

Drawing from decades of microbiome research, Kiran explains why conditions like acne, eczema, dryness, and sensitivity may be signs of deeper dysfunction. And more importantly, he reveals what you can actually do about it!

You'll learn:

• How "leaky skin" and barrier dysfunction may contribute to chronic disease risk

• The surprising link between skin issues and conditions like Alzheimer's, osteoporosis, and inflammation

• How the skin microbiome controls pH, hydration, and structural integrity

• What most skincare routines get wrong (and how they may be making things worse)

• The connection between gut health, acne, and systemic inflammation

• Why certain everyday products (like soaps, fragrances, and makeup) may disrupt your skin's natural balance

• The role of probiotics, postbiotics, and microbial signaling in repairing the skin

• Simple, evidence-based ways to support your skin barrier naturally

If you've ever struggled with breakouts, dryness, sensitivity, or felt like your skin issues never fully resolve…

This episode will completely change how you think about your skin and your health.

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We love to argue about food like it's simple—grass-fed vs. grain-fed, animal vs. plant, protein powder vs. "real food." But the truth is… we're barely scratching the surface of what food actually contains. In this episode of the ReThink Health Podcast, I sit down with Dr. Stephen Van Vliet (Utah State University), a researcher on the front lines of nutrient density, metabolomics, and regenerative agriculture. His lab is helping answer the questions most of us feel are important, but don't have clear, evidence-based answers for yet:

• Does food quality actually change what happens in your body?
• Does the way an animal is raised matter… beyond marketing labels?
• And what does "nutrient-dense" even mean when a food can contain thousands of compounds we don't track on a nutrition label?

You'll hear why beef may contain tens of thousands of unique metabolites, how new metabolomics tools are changing what we can measure, and why "grass fed" isn't always as straightforward as people think. Dr. van Vliet also shares fascinating early findings from long-term human trials, looking at what happens when people switch from conventional to pasture-raised animal foods, including changes in omega-3 levels in the blood. It's a nuanced, science-forward conversation that skips the dogma and gets to what really matters: making food choices that support real health over the long haul. You'll learn:

• Why nutrition labels only tell a tiny part of the story
• What "nutrient density profiling" really means (and how it's measured)
• Why whole foods can act differently in the body than isolated protein powders
• The surprising reasons why some "grain-fed" samples can be more nutrient-dense than the least nutrient-dense "grass fed" samples
• What Dr. van Vliet's research suggests about omega-3s in pasture-raised meat, eggs, and blood markers over time

The emerging role of phytonutrients in animal foods (and why liver may be especially interesting)

The most impactful "health upgrade" you can make today

If you've ever felt skeptical of nutrition debates that sound too black-and-white, this episode will feel like a breath of fresh air and a glimpse into where food research is heading next. Helpful Resources Paleovalley Grass Fed Organ Complex >>> Support your body with one of nature's most nutrient-dense foods + SAVE up to 20% on Paleovalley Grass Fed Organ Complex without cooking or choking down organ meats.

Is sugar really "as addictive as cocaine"… or is that just clickbait?

In this episode of the ReThink Health Podcast, I sit down with neuroscientist and nutrition researcher Dr. Nicole Avena to settle the debate using what the science actually shows (and chat about why her findings have sparked so much controversy!).

We break down what researchers mean when they talk about "addiction-like" behavior with sugar, why ultra-processed foods are designed to keep you coming back for more, and what happens in your brain when you binge on sugar day after day.

Most importantly, Dr. Avena shares practical, doable first steps to cut back without feeling like you're white-knuckling your way through life, starting with the two biggest needle-movers that make everything easier. You'll learn:

• Why sugar can trigger addiction-like brain changes (and when it doesn't)

• How sugar impacts dopamine differently than most foods and why that matters for cravings

• Why most people are binging on sugar without realizing it

• Why "natural" sweeteners like fruit juice concentrate can still be a metabolic trap

• The hidden sugar clue to look for on labels

• The 2 simplest places to start cutting back on sugar

• How to manage cravings when they hit (and how to tell when you're actually hungry)

• Why sugar overconsumption affects mood, focus, and mental health, not just weight and blood sugar

If you've ever wondered whether fasting is actually safe, effective, or "for you," this episode will help you understand the science and find a rhythm that supports your energy, metabolism, brain, and hormones. Helfpul Resources Paleovalley Essential C Complex >>> Support your body's stress response to help take the edge off sugar cravings—save up to 20% on Paleovalley Essential C Complex.

How did Lucky Charms end up scoring "healthier" than eggs on the Tufts Food Compass, and what does that say about modern nutrition advice? If you've ever found yourself confused by food nutrient rankings like this, this episode is for you.

In this episode, I sit down with Dr. Ty Beal, a global nutrition researcher known for bringing real nuance to the most polarizing food debates (animal foods, ultra-processed foods, vegetable oils, saturated fat… yes, all of it!).

Ty breaks down what nutrient density actually means, why micronutrient deficiencies are far more common than most people realize (even in high-income countries), and why we can't "fortify our way" out of poor diet quality.

He also explains the thinking behind his global nutrient-density rating system, built around the nutrients people are most likely to be missing, and adjusted for bioavailability.

You'll learn:

• Why "quick energy" foods can look healthy on paper… while leaving your body undernourished
• The surprising prevalence of micronutrient deficiencies—and why they matter for energy, cognition, and long-term health
• What most nutrient-rating systems miss (and why ultra-processed foods can score absurdly high)
• The top nutrient-dense foods to keep stocked in your kitchen
• Why the food matrix matters, and why fortified nutrients aren't equivalent to nutrients in whole foods
• Ty's balanced take on saturated fat, red meat, and the often-unspoken truth about nutrition science
• A practical look at what Ty actually eats to optimize nutrient density (without being dogmatic)

If you're tired of black-and-white nutrition advice and want a smarter, more grounded way to think about food quality, this episode will help you cut through the noise and focus on what actually supports long-term health. Helfpul Resources Paleovalley Organ Complex >>> Support real nutrient density with up to 20% OFF Paleovalley Organ Complex, a whole-food way to fill common micronutrient gaps and feel more energized every day.

Fasting gets talked about a lot… but most people still don't understand why it works or how to do it in a way that actually feels sustainable (especially if you're a woman navigating stress, hormones, and a busy life).

In this episode of the ReThink Health Paleo Podcast, I'm joined by fasting expert Dr. Mindy Pelz, who breaks down the science in a way that's clear, empowering, and surprisingly doable.

We talk about why your body has two fuel systems, how fasting helps you switch between them, and what starts to happen in the body at key milestones like 13–15 hours, 17 hours, 24 hours, and beyond.

You'll also learn why fasting can feel amazing for some people, terrible for others, and how to train your body to fast safely instead of forcing it.

Most importantly, Dr. Mindy shares practical ways to get started, plus how women can fast in a way that sustainably supports their hormones. You'll learn:

• Where the fasting sweet spot window is for autophagy, your body's cellular "cleanup mode"

• The incredible benefits of fasting for up to 24 hours

• Why some people experience a "fasting high"

• Why women may need to fast differently depending on where they are in their cycle

• How to start if you "can't fast" (and why you may have experienced issues in the past)

• Simple strategies to ride out hunger waves without white-knuckling

• Other easy ways to support autophagy beyond fasting

If you've ever wondered whether fasting is actually safe, effective, or "for you," this episode will help you understand the science and find a rhythm that supports your energy, metabolism, brain, and hormones.

Helpful Resources Paleovalley Essential Electrolytes >>> Support easier fasting and better energy with clean hydration—save up to 20% on Paleovalley Essential Electrolytes.

After over a decade of hosting the Optimize Paleo Podcast, Dr. of Holistic Nutrition, Autumn Smith is taking the next big step — welcome to ReThink Health. This is where science meets real life — and where we go beyond paleo to explore what truly creates vibrant health in the modern world. In this next evolution, we'll dive deeper into: -Gut health and the microbiome — how to restore and protect your inner ecosystem -Intermittent fasting, circadian rhythm, and metabolic flexibility — practical tools to enhance energy and longevity -The most nutrient-dense foods on the planet and how to build your perfect diet -Eating psychology and mindset — using pleasure, awareness, and nervous system balance to transform your relationship with food -Functional medicine and fasting science, cutting-edge nutrition research, and stories from thought leaders redefining well-being -Regenerative agriculture and sustainable farming After 10+ years Dr. Smith is expanding the conversation — from audio to video, from Paleo to Rethink Health — now on iTunes, Spotify, and YouTube. We're celebrating the launch with a special giveaway! Enter for a chance to win our favorite Paleovalley health bundle — featuring nutrient-dense essentials! Simply subscribe to Dr. Autumn's You Tube Channel and introduce yourself on the Welcome Video (What Happens If You Change Just One Habit?). Let us know how long you've been listening and what you are excited to learn. Dr. Autumn will pick up to 3 winners! Giveaway Video: https://www.youtube.com/watch?v=dDjIng3QVzg&t=43s YouTube: https://www.youtube.com/@autumnsmithdr Instagram: www.instagram.com/drautumnsmith

IN THIS EPISODE

What if there was a rampant nutrient deficiency accelerating your aging, cranking up inflammation, and quietly sabotaging your health?

Not a vitamin, or mineral, but a "nonessential" amino acid that was once abundant in our diets, but is largely missing today.

This isn't some fringe theory—it's what new research has been showing about an amino acid called glycine, a missing link to metabolic health, deeper sleep, stronger joints, calmer mood, smoother skin, and even a longer life.

That's why we invited Dr. Joel Brind—biochemist, longtime researcher, and author of The Glycine Miracle—onto the Optimize Paleo Podcast.

For decades, Dr. Brind has studied amino acids and uncovered surprising truths about protein.

We often hear that more protein is always better—but the type of protein also matters and in this conversation, we dig into the science of glycine's profound benefits (especially for inflammation), the myths, and the practical ways to close the "glycine gap" for better health at any age. Listen in and tag someone in the comments who you think could benefit from this important information. VALUABLE RESOURCES

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