" The sun is not our enemy. It never has been. Most popular sunscreens, they will compromise your skin and actually lead to skin cancer. If we're lathering on or ingesting toxic chemicals, we're going to be compromised."

Today, we're joined by Cheryl Mothes, a Certified Holistic Nutritionist with nearly 30 years dedicated to studying healing with whole foods, helping people of all ages improve well-being and reduce disease risk through diet and lifestyle changes.

She's a graduate of the Institute of Integrative Nutrition, holds a certification from Penn Foster, and was the co-founder and former chef of the first organic, plant-based café in Cape Girardeau, Missouri.

Cheryl brings a rare, big-picture lens to health, connecting the dots between food, stress, environmental exposures, and the everyday habits that quietly influence how we feel. Her approach is practical and grounded. You'll come away with eye-opening realizations and actionable takeaways that stay with you long after the conversation.

What we discuss in this episode:

• How sunlight can support overall health and the best times for beneficial exposure.

• What to know about sunscreen safety and which ingredients raise concern.

• The importance of getting enough vitamin D.

• How mindset influences physical well-being.

• The long-term health impacts of chronic stress.

• Unexpected factors that may be quietly harming your health.

• The health benefits of mushrooms and effective ways to use them.

• Why indoor air quality matters.

• What's really in fragranced products and why many pose health risks.

• Practical strategies to limit chemical exposure while cooking.

Resources:

• http://eatwholeandthrive.com/

• https://www.instagram.com/smokeysdaughter

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"I would rather have a shorter life with cigarettes than a longer life without. Well, that's addictive thinking. You see the dominance of the addictive brain cells in that line of reasoning. That's not frontal lobe dominance. That's the addicted brain cells. And that's why addictions are lethal."

No matter what your relationship to food is, we all live in a world manipulated by an addiction business model. We're constantly confronted with ads for foods that have been designed to make us want more, and it began when the tobacco industry started buying up brands like Nabisco and Kraft Foods. Joan Ifland is an expert in processed food addiction, and her research is both eye-opening and appalling. This is a gripping conversation about the intersections of human behavior, evolution, and modern day consumer habits. What we discuss in this episode:

• The how the addiction business model applies to food

• How we get addicted to foods

• The overlap between tobacco and food

• How to tell if you are addicted to certain foods

• Immersion recovery and practical tips to feel better

• Joan analyzes Dotsie's relationship with food in a group setting

• Follow Joan on Instagram @foodaddictionreset

• Joan's website

• Food Addiction Education Facebook Group

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Our guest today is living proof that anyone can change their life. Alishea Basson was a mom of four and creeping into dangerous territory in regards to her health by the time she was 30 years old. Severely overweight and plagued with seizures and high blood pressure, Alishea decided she couldn't live with her emotional eating self any longer. She educated herself on how to eat healthfully and exercise, eventually adopting a whole foods, plant-based diet. While her family didn't support this choice, Alishea stuck with it. Now 125 pounds lighter and full of energy, Alishea is an inspiration to anyone who thinks they can't. Listen in to learn how this everyday hero made the switch for good, and how you can, too.

What we discuss in this episode:

• Alishea's journey to her rock bottom

• How binge eating stretches your stomach

• How to deal with feelings without food

• Learning what foods are actually healthy

• Transitioning to a plant-based diet

• How to not feel deprived on a whole food, plant-based diet

• Discovering new foods

• Finding a fitness routine that stuck

• How to maintain a healthy lifestyle and parent 5 kids

• How to navigate diet change when your family doesn't support you

• How to cook plant-based efficiently

• Sample of what Alishea eats in a day

• Physical improvements Alishea experienced after going WFPB

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"When I was doing keto, a salad would spike my blood glucose. And this is because of the fat. There was so much saturated fat that my glucose tolerance was diminished. I went from keto to the opposite, the most opposite diet you could ever have: a plant-based diet. My insulin requirements started to come down very fast. I got down to an all-time low."

Diabetes is one of the leading causes of death. It causes kidney failure, lower-limb amputations, and blindness in severe cases. As a person with diabetes, keeping your blood sugar levels within the range recommended by your doctor can be exasperating. That's because many things make your blood sugar levels fluctuate, sometimes unexpectedly. So how does someone with diabetes live a joyful and purposeful life? Let's find out from today's guest, Drew Harrisberg.

Drew is an exercise physiologist, diabetes educator, sports scientist, and most importantly – a happy and healthy guy thriving with type 1 diabetes. His background as a health professional and his triumph with managing diabetes has ignited a passion for sharing everything he knows to inspire, empower and enable people to thrive with Diabetes rather than simply live with it. Drew's Daily Dose is his way of empowering people to take control of their health to live a fuller, happier, and healthier life.

What we discuss in this episode:

• Type 1 vs. Type 2 Diabetes – How do they differ?

• The leading cause of insulin resistance and how it affects the body

• Why is it unhealthy to have too much insulin in the body?

• Drew talks about the time he was diagnosed with type 1 diabetes and how it impacted his life

• How does someone get diabetes, and what is it like living with it?

• Drew explains how exercise and diet help manage and control diabetes

• Keto, Paleo, Plant-Based – Which diets are beneficial for people with diabetes, and why Drew opt to stick with the plant-based diet?

• What does Drew eat on a regular day to support his body's needs as a person with diabetes and an athlete?

• What are the benefits of intermittent fasting to someone with diabetes?

• Drew walks us through his Five Pillars of Health and how he lives a joy-filled life.

• Drew debunks a few Diabetes MYTHS!

• Why Drew enjoys swimming in cold ocean water using the Wim Hof breathing technique

• Drew happily talks about his funny talking dog DENNIS: https://www.youtube.com/watch?v=wGQEBtq5fQM

• There's a lot more in store for Drew as he pursues his passion for singing and songwriting.

• Book mentioned: Sugar Nation by Jeff O'Connell

• Drew Harrisberg TEDx Talk - The Surprising Lesson Diabetes Taught Me: https://www.ted.com/talks/drew_harrisberg_the_surprising_lesson_diabetes_taught_me

• Check out Drew's website: https://drewsdailydose.com/

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When the loudest voices in health are selling confusion, fear, and the next quick fix, it's hard to know what — or who — to trust. That's exactly why conversations like this one matter. Dr. David Katz has spent decades cutting through the chaos with uncommon clarity. A renowned physician, bestselling author, and one of the most influential thinkers in nutrition and preventive medicine, his work has helped millions rethink the very basics of how we eat and how we live.

In this very special episode, he unpacks what determines human health, what real nourishment looks like, and why choosing it now is more radical — and more necessary — than ever. If you've ever wondered what's true, what's marketing, and what actually moves the needle on well-being, this is a must-listen conversation.

What we discuss in this episode:

• The nutrition pattern humans are biologically built for.

• Why fiber is non-negotiable for long-term health.

• Why smart regulations save lives — and what happens when they're missing.

• How Big Food and Big Tobacco use the same playbook to keep us hooked.

• Methylcellulose: what it is, where it comes from, and why it's misunderstood.

• Why beef tops the list as the most environmentally destructive food.

• The fundamentals of longevity that anyone can put into practice.

• The biggest misconceptions most people have about staying healthy.

Resources:

• https://davidkatzmd.com/

• Dr. David L. Katz (@DrDavidKatz) / Posts / X

• How To Eat: All Your Food and Diet Questions Answered: A Food Science Nutrition Weight Loss Book

• About Us - True Health Initiative

• Diet ID

• Yale-Griffin Prevention Research Center

• The Extraordinary Science of Addictive Junk Food - The New York Times

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"Organic produce isn't necessarily not sprayed with pesticides. There's different types of pesticides. They just aren't allowed to use synthetic pesticides. Sometimes they can be even more toxic. Sometimes they have to use larger amounts because they're less effective especially given the cost difference between organic and non-organic, I don't see that it's really warranted for something" - Dr. Matthew Nagra

Many people still believe that what they eat, how they live, their experiences, and even who they share their life with has no impact on their physical health. Today's guest is out to dispel that. Dr. Matthew Nagra is a Naturopathic Physician, and in case you're wondering if a Naturopathic Physician is a real doctor, Dr. Matthew Nagra is a health practitioner who treats people holistically. He follows a scientific and evidence-based approach to treating ailments.

Dr. Matthew Nagra practices Integrated Health in Vancouver, BC. He has a BSc in Microbiology from the University of Victoria and completed his ND training at the Boucher Institute. He has been vegan for over 10 years, is certified in plant-based nutrition through the T. Colin Campbell Center for Nutrition Studies. He regularly shares information regarding nutrition and health across his social media pages. Learn how to live healthier as you listen to this episode with Dr. Matthew Nagra.

What we discuss in this episode:

• First things first, Dotsie shares 3 things she learned from her book-writing retreat

• What does a Naturopathic Doctor look for when a patient comes for evaluation compared to what a traditional doctor does?

• The impact of the food you eat, especially dairy products, when you have asthma

• Dr. Matthew Nagra talks about what he learned from the nutrition debates in school and the studies on saturated fat, LDL, collagen, etc.

• Refined sugar vs. fruits – What to do when sugar cravings hit

• What does raw veganism mean, and how does it relate to a healthy diet? With book recommendation - Becoming Raw: The Essential Guide to Raw Vegan Diets, and Becoming Vegan, both by Brenda Davis

• Do you know the massive difference between butter and olive oil?

• How much sodium does your body need if you are healthy?

• What you need to know about organic food, non-organic food, and GMO

• The upside and downside of eating eggs and plant-based sources of choline

• Watch Dr. Matthew Nagra's debates with carnivores: Vegan vs. Carnivore Debate: Saturated Fat and LDL-Cholesterol and Debating LDL-Cholesterol, Saturated Fat, and CVD with a Carnivore

Connect with Dr. Matthew Nagra:

Website - https://drmatthewnagra.com/

Instagram - https://www.instagram.com/dr.matthewnagra/

Facebook - https://web.facebook.com/dr.matthewnagra/

Twitter - https://twitter.com/drmatthewnagra

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"Their cup of coffee, that delightful delicious cup that's helping them start their day and fuel these wonderful moments with their friends and family, almost certainly has either slavery, child labor, and deforestation in it. How has this industry gotten away with the plastic, with the cups, the milk, the human rights abuses, the deforestation? Scientists tell us this is the 11th hour. We are running out of time."

What would drive someone to take on some of the most powerful industries on Earth? This episode dives deep with Etelle Higonnet, a lawyer turned fearless activist who has dedicated her life to exposing the hidden abuses behind the products we use every day. From cocoa and palm oil to rubber and now coffee, she has fought to rebuild broken systems from the inside out.

As the founder of Coffee Watch, Etelle is leading a global effort to transform one of humanity's favorite and most destructive commodities into a model of sustainability and fairness.

We explore how she has held corporations accountable, what it takes to create real impact, and why every purchase and every choice matters more than we realize.

What we discuss in this episode:

• The hidden truth behind your daily cup of coffee: what's really going into it and who pays the price.

• What it would actually cost per cup to ensure your coffee is ethical and environmentally sound.

• How to find coffee that's sustainably sourced and free of toxic chemicals.

• The primary drivers of global deforestation.

• Dark secrets behind chocolate production.

• What agroforestry is and why it's critical to the planet's future.

• How climate change affects coffee production.

• Practical steps you can take to make a real difference.

Resources:

• Coffee Watch

• Coffee Watch (@coffeewatchorg) • Instagram photos and videos

• Facebook: Coffee Watch

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"That is one of my core values—to try to live a life of non-violence and not contribute to anyone's suffering in any way, because we're all suffering in our own way, and we're all fighting a battle that everybody knows nothing about. Something as simple as eating can be an act of compassion or an act of violence, and you get to decide"

It's not often you come across a person who has graced the front cover of Men's Fitness magazine, and it's even rarer when that exceptionally chiseled person happens to be vegan. In fact, today's guest, Nimai Delgado, is the only one. Nimai is a former IFBB Pro in the Men's Physique category, but there's more to him than just muscles. Raised in a Hari Krishna farming community in the South until he was eight years old, Nimai is insightful, compassionate, and surprisingly relatable. He's garnered nearly one million followers through his multiple Instagram accounts and uses his fame to teach others about the health benefits of a vegan diet. If it can power his kind of mass, it can certainly sustain the average human. This conversation roams from protein myths to ahimsa, public relationship break-ups to nutrition tips. Go for a walk, get to the gym, or start doing squats—you'll want to be active when you listen to this show.

What we discuss in this episode:

• Nimai's relationship with protein and the misconception around macronutrients

• Standard bodybuilding nutrition versus Nimai's plant-based routine

• Growing up in a Hari Krishna community in the South and the concept of ahimsa

• His very public breakup during the pandemic

• Fitness and nutrition tips for the every day person

• Finding your "WHY"

• Nimai's Buddha Bowl recipe

• VeganFitness.com

• Vedge Nutrition and the role of supplements

• Follow Nimai on Instagram @nimai_delgado

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"Human potential really is infinite. Along the way, we created a whole bunch of concepts in fear-based thinking that got in the way of us turning the fire on that everyone of us has inside us. But sadly, if all we do is we sit on the couch and watch Netflix, you don't unlock it. You've got to do something. You are not here to live the life everyone's telling you to live. The world wants you to be who you are. I don't think that what we should be doing is taking input from the world. We should build ourselves first. It's never too late. It doesn't matter if you start when you're 57, you're 29, whatever age it is." -Joe Gagnon What if the limits you believe in are just illusions? In this episode, Joe Gagnon — CEO, high-performance coach, ultra-endurance athlete, and author of Living Intentionally — challenges us to rethink what's possible when we trade autopilot for intentional living. From Ironman races to ultramarathons to six marathons on six continents in six days, Joe's jaw-dropping yet deeply human story is proof that growth lives at the edge of discomfort. He joins us to share how curiosity, courage, and grit can help anyone uncover their "why," move through fear, and step into their full potential.

What we discuss in this episode:

• Joe's path to living with intention

• Awakening from dormancy: discovering your "why" and purpose

• Why taking the first step matters more than waiting for the perfect path

• The role of curiosity in a purposeful life

• Embracing discomfort: how to move through it instead of avoiding it

• The surprising benefits of breathwork

• How to tell the difference between a meaningful risk and recklessness

• Joe's reflections on ego and the work of overcoming self

• One of the scariest moments he faced, and the lessons it carried

• His take on trauma, victimhood, and resilience

Resources:

• Joe's book: Living Intentionally: How intentionality enables success, fulfillment, and growth

• Instagram: Joe Gagnon (@thehighperformancelife)

• YouTube: Joe Gagnon - YouTube

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Imagine a future where the sharpness of memory, the ease of movement, and the very sense of self feel out of reach. Ageing can feel like losing parts of yourself you thought were permanent, but what if we could not only hold on, but thrive as we grow older? In this episode, Dr. Claire Steves, a renowned expert on the science of ageing, shares groundbreaking insights into how our genes, environment, lifestyle, and even our microbiome shape the way we age. As a Professor of Ageing and Health at King's College London and Consultant Geriatrician at Guy's and St Thomas' NHS Foundation Trust, Dr. Steves is at the forefront of understanding cognitive decline and resilience. Tune in to discover how to make the later years of life richer, clearer, and more vibrant.

What we discuss in this episode:

• Heavy metals and their potential impact on brain health.

• The growing evidence linking air pollution to dementia.

• The influence of genetics on dementia risk.

• How inflammation and infections may contribute to cognitive decline.

• The connection between periodontal (gum) disease and dementia.

• Plant phytonutrients and their role in supporting brain health.

• The relationship between hearing and cognitive health.

• Dr. Steves' top strategies to lower dementia risk.

Resources:

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