The Dr. Greg Wells Podcast

Unlocking Brain Health: Dementia Prevention and Cognitive Fitness with Drs. Emily and Mitchell Clionsky

In this insightful episode, we sit down with Drs. Emily and Mitchell Clionsky, the authors of "DEMENTIA PREVENTION: Using Your Head to Save Your Brain" (Hopkins Press, April 4, 2023). This physician-neuropsychologist duo shares their extensive experience treating over 25,000 patients with cognitive impairment and caring for their own parents with dementia. They discuss their groundbreaking Memory Orientation Screening Test (MOST) and debunk the myth that dementia is inevitable, revealing it's actually preventable in 1 out of 2 people.

Together, we explore the factors that impact dementia risk, including those that are changeable in adulthood. We delve into how the brain's function is influenced by everything from blood circulation and sugar levels to sleep and social engagement. Learn how your activity level, weight, habits, mental outlook, and social life may affect your likelihood of developing dementia, and discover the proven psychological methods to change your habits and health to alter your brain's future.

With a combined 45 years of extensive clinical evaluation and treatment, the Clionskys bring together proven science from a wide spectrum of medical specialties, cutting through the noise of fads and unsupported claims.

For more information about their new book, visit: https://www.press.jhu.edu/books/title/12532/dementia-prevention. 

Stephen is solving the “pressure gap”: the moment when stress hijacks focus and people react instead of respond—in leadership, business, and life—because they haven’t built a deliberate process to prepare for defining moments.

In today’s conversation Stephen Drum explores what it really means to “perform on the X”—the critical moment when everything is on the line and you don’t get a do-over. He breaks down the difference between reacting and responding, and why presence, rehearsal, and simple performance cues matter more than raw intensity. Stephen also shares how Stoic philosophy, mindfulness, performance psychology, and breathing practices help leaders stay steady in chaos.

You will learn how Navy SEAL teams prepare for “no-return” moments, and how to translate that into boardroom, relationship, and life pressure. You will learn practical tools to notice your stress signals early, pause, and choose a response that serves you. You will learn why confidence is earned through preparation (not “fake it till you make it”), and how to build a repeatable readiness process. You will learn simple breathing and mental rehearsal techniques that improve focus and composure fast.

You will discover that your mind and body often respond to a high-stakes presentation (slides failing, tough feedback, big pitch) with the same stress physiology as truly dangerous situations—and the solution is a trained, deliberate process, not willpower.

Stephen helps listeners solve the challenge of staying calm, clear, and decisive when pressure spikes—so they can execute effectively instead of getting pulled into fight/flight/freeze and regretful reactions.

Adrienne Rivera is the founder of Breath of Gold--a global breathwork business that supports people in connecting to the wealth & wisdom that lives within them. She is a best-selling author, the creator of the Breath of Gold Oracle Deck, and the founder of the Breath of Gold Journal.

Her mission is to empower people to reconnect with their breath to realize that everything they desire lies within themselves. She trains people to become breathwork certified in The Breath of Gold Facilitator Program. She is also known for supporting people to grow & launch successful businesses using the tool of breathwork.

Enjoy the episode!

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Jennifer Broxterman, MSc, RD: A Passion for Nutrition, Sports, and Resilience

Jennifer Broxterman, a Registered Dietitian and Sports Nutritionist, has dedicated her life to promoting healthy living, nutrition, and exercise. As a former multi-sport varsity athlete and current CrossFit competitor, Jennifer's passion for nutrition and sports led her to establish NutritionRx, a London-based nutrition consulting company that inspires clients to eat healthier and develop a positive relationship with food and exercise.

Jennifer was born with a natural inclination towards athletics. She pursued her passion for sports as a dual varsity athlete in hockey and rowing during her time at Queen's University, where she earned a Bachelor of Science (BSc, Life Sciences). Furthering her education, Jennifer obtained an Honours Bachelor of Science (BScH, Foods & Nutrition) and a Masters of Science (MScFN, Foods & Nutrition) from Western University's Brescia campus.

In 2010, Jennifer founded NutritionRx, where she serves as the CEO and head Registered Dietitian. Her approach to nutrition encourages clients to build a happy and healthy relationship with food through habits-based behavior change, mindset shifts, and creating supportive environments. Over the years, Jennifer has worked with thousands of people, ranging from everyday folks to NHL hockey players and Olympic athletes, supporting their healthy eating and performance goals.

She also ventured into academia as a Foods and Nutrition university professor at Western University's Brescia campus, where she won the esteemed Excellence in Teaching Award.

At age 34, Jennifer was unexpectedly diagnosed with a rare and aggressive form of ovarian cancer. Despite being given less than a 9% chance of living past five years, she achieved radical remission within a few months of her cancer removal surgery and remains cancer-free to this day.

Jennifer's resilience, positivity, and determination to continue sharing her passion for healthy living with others make her an inspiring figure in the world of nutrition and sports.

I hope you enjoy the episode!

Andy is solving the “guesswork problem” in endurance performance: athletes lose wildly different amounts of fluid and sodium, so generic hydration advice leads to dehydration, cramping, GI distress, or even hyponatremia—and performance falls apart in the heat and over long durations.

In today’s conversation Andy Blow explores why hydration and fueling are never one-size-fits-all—and how understanding your sweat losses can transform performance in long or hot training and racing. He and Dr. Wells break down sweat physiology, heat adaptation, and why you can “do everything right” yet still struggle if your sodium and fluid strategy doesn’t match your body. Andy also shares practical guardrails for drinking, electrolyte replacement, and carbohydrate intake, plus the simple “three levers” framework that helps athletes execute better under stress.

You will learn why humans sweat (and why it’s a performance superpower), and how sweat is linked to blood plasma and electrolyte loss. You will learn the real-world range of sweat sodium losses (and why that range matters more the longer/hotter the event). You will learn how heat acclimation changes sweating, blood volume, and tolerance over ~2 weeks. You will learn practical hydration guidance (short sessions vs long sessions) and how to avoid overdrinking/underd rinking traps. You will learn the emerging best practices for endurance fueling—from ~30g/hr up to 90–120g/hr for high-output athletes who can tolerate it.

You will discover that your “hydration problem” is often a sodium + fluid mismatch—and that getting those two numbers closer to your personal losses can be “night and day” for performance in the heat.

Andy helps listeners solve the challenge of finishing long/hot sessions strong—without bonking, cramping, or having the day ruined by avoidable hydration and fueling mistakes.

For over 30 years, Andrew Moss has dedicated his life to helping others achieve their potential, proudly bearing the title of "Coach." His journey began in his youth, when he himself experienced the transformative power of coaches and teachers who believed in him and helped him realize possibilities beyond his own expectations. This profound impact inspired Andrew to pursue a career in coaching, hoping to provide the same sense of well-being and possibility for others.

Throughout his distinguished career, Coach Moss has been entrusted by a diverse array of clients, including Olympians, CEOs, students, social impact leaders, professionals in the arts, entrepreneurs, and fellow coaches. The wide range of clients he has worked with not only inspires him but also reinforces the universality of the human desire for growth and self-improvement.

Andrew's professional journey has been marked by unique experiences that have enriched his coaching practice. He began his career in high-performance sports, working with elite athletes, including Olympic and World Champions. Over time, he transitioned to coaching other coaches and advising talent development experts across various Olympic sports.

A pivotal moment in Andrew's career occurred in 2016 when he attended a performance conference in New York City. There, he discovered that his talent for helping athletes unlock their potential was applicable to anyone with ambition, work ethic, and a desire to realize their dreams. This realization led him to expand his coaching practice, reaching out to individuals from all backgrounds who are seeking personal and professional growth.

As a devoted father to four daughters, Andrew finds daily inspiration in setting a positive example for his children. His commitment to social issues, particularly those relating to youth and Indigenous people in Canada, adds depth and purpose to his work. In 2019, he undertook a 600km hike across northern Canada in memory of a young Indigenous boy who tragically died while trying to escape from a residential school in the 1960s.

Coach Moss also collaborates with Chicago-based One Solution and their inner-city youth program, Rebels for Peace. Through this work, he has had the pleasure of meeting inspiring young leaders dedicated to shaping a better future for youth in Chicago by educating them about the mind from as early as Grade 4.

Andrew Moss's three-decade-long career as a coach is a testament to his unwavering dedication to helping others achieve greatness. Drawing on his own experiences and the wisdom he has gained from years of coaching, he continues to inspire and empower individuals from all walks of life to reach for the stars and realize their dreams.

Enjoy this episode!

Leslie's professional background, credentials and years of experience put her at the top of her field. Whether working one-on-one with clients in her private practice, writing consumer books or consulting with the media, Leslie is able to translate the latest - and often complicated - nutrition and health information into advice that's easy to understand and easy to follow. She's not about gimmicks or fads - just science-based nutrition advice to help people follow a healthier lifestyle.

Leslie has operated a successful private practice in the heart of downtown Toronto since 1989. Working as a Registered Dietitian (RD) she has helped thousands of individuals achieve their nutrition and diet goals. As the Clinical Director, Food and Nutrition at Medcan, Leslie offers clients dietary advice, personalized meal plans and science-based recommendations on the use of nutritional supplements.

Leslie is recognized by the media as an authority on nutrition and food issues and is an experienced communicator in television, radio and print media. She writes a weekly column in The Globe and Mail, Canada’s national newspaper and is a regular contributor to CTV news. Leslie’s nutrition advice can also be heard every week on Montreal’s CJAD Radio's Andrew Carter Show.

Leslie is the best-selling author of 12 books (Penguin Canada): The Plant-Based Power Diet, Leslie Beck's Healthy Kitchen, Leslie Beck's Longevity Diet, The Complete A-Z Nutrition Encyclopedia, The Complete Nutrition Guide for Women, Heart Healthy Foods for Life, Foods that Fight Disease, The No-Fail Diet, Healthy Eating for Preteens and Teens, Leslie Beck’s Nutrition Guide to a Healthy Pregnancy, The Complete Nutrition Guide to Menopause, and 10 Steps to Healthy Eating.

Leslie delivers nutrition seminars and workshops to corporate groups in Canada and the United States. Having a strong interest in sports nutrition, Leslie acted as nutritionist to the Canadian International Marathon and the NBA’s Toronto Raptors Basketball Club. Leslie keeps fit herself by running, cycling, and strength training.

Born and raised in Vancouver, BC, Leslie obtained her Bachelor of Science (Dietetics) from the University of British Columbia and proceeded to complete the dietetic internship program at St. Michael’s Hospital in Toronto. She studied a Masters in Epidemiology at the University of Toronto. She is a member of the College of Dietitians of Ontario and Dietitians of Canada.

Melissa is solving the “I’m functioning but not thriving” problem—where high performers feel tired, inflamed, foggy, or stuck with weight/metabolic issues because modern stress + ultra-processed food + hidden toxins quietly push them toward “not sick” instead of healthy and optimal. Her approach is to identify gaps (often via blood work), reduce toxic load, and build realistic nutrition routines that support energy, mood, and long-term disease prevention.

In today’s conversation Melissa Piercell explores how we move along the health spectrum from disease → not sick → healthy → optimal using practical, high-impact nutrition and lifestyle changes. She and Dr. Wells unpack epigenetics (how lifestyle influences gene expression), why toxins and processed foods can amplify inflammation, and how digestion and “detox” really work in day-to-day life. Melissa shares simple rules for hydration, fiber, fats for brain health, stress routines, and time-restricted eating—tools that help busy people perform better without getting extreme.

You will learn how epigenetics connects daily habits (stress, food, toxins) to long-term health outcomes. You will learn practical “detox” fundamentals—especially the role of daily elimination, fiber, and hydration. You will learn how fats (omega-3 vs omega-6, trans fats, and cooking oils) influence brain function and inflammation. You will learn why chronic stress changes immunity, recovery, and metabolism—and how routines support hormonal rhythms. You will learn realistic strategies for weight/body composition (including time-restricted eating and “no eating after dinner”).

You will discover that the biggest breakthroughs often come from small, repeatable upgrades—like consistent sleep timing, daily fiber + water, and nutrient-dense meals—because these changes reduce physiological stress and improve how your body adapts over time.

Melissa helps listeners solve the challenge of feeling depleted in a high-demand life—by turning nutrition into a realistic system that stabilizes energy, mood, digestion, and performance (even when schedules are chaotic).

Born to a family of skiers in Lake Tahoe, Brette Harrington has become an icon in the world of alpine climbing. She is an accomplished 5.13+ trad climber, calculated soloist, expert ski mountaineer, big wall sender, and graceful mixed climber and her versatility is a testament to her dedication and passion for the sport.

In 2013, at the young age of 23, Brette catapulted to international climbing fame when she daringly free soloed the 2,500-ft Chiaro di Luna (5.11a) in Patagonia. Her exceptional talents earned her the American Alpine Club's prestigious Robert Hicks Bates Award, honoring young climbers with outstanding promise for future accomplishments.

Brette's love for the outdoors began during her youth in Lake Tahoe, where she was raised by avid skiers. She competed in slopestyle skiing throughout high school and college, attending a ski academy in New Hampshire and later studying in British Columbia. However, a series of concussions and a broken neck at 20 led Brette to abandon competitive skiing and explore rock climbing.

By 2017, Brette had set her sights on winter alpine climbing, relishing the mental and physical challenges it presented.

During this time, she opened routes on the Taku Towers on the Juneau Ice Field and made the first ascent of Life Compass (IV 5.10a M4+) in Alberta. In 2019, Brette tackled the most formidable alpine route of her career: a first ascent of the East Face of Alberta's Mt. Fay, which she and her partners dubbed "Sound of Silence."

As Brette looks to the future, she is excited about expedition climbing, particularly in Peru and Pakistan. However, she finds immense satisfaction in the Canadian Rockies, where the loose limestone helps her address her weaknesses and the relief presents Himalayan-scale prominence without the high altitude.

The vast, unending range offers a lifetime of technical climbs, and for Brette, the more technical, the better.

Enjoy this episode!

Welcome to the monumental 200th episode of the Dr. Greg Wells Podcast! Over the past few years, we've explored the fascinating world of health, wellbeing, thriving, and performing at the highest levels. Together, we have delved into the minds of incredible experts, top-performing athletes, visionary scientists, and innovative entrepreneurs. As we celebrate this milestone, we want to take a moment to reflect on the incredible journey we have been on and share some of the most valuable lessons and insights we've learned along the way.