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In this episode of The Lifestyle MD, Dr. Angela interviews Dr. Jim Walter, PhD—founder of the Institute for Preservation of Health and an expert in cardiovascular exercise physiology. Dr. Walter shares insights from more than a decade of research on how meaningful health benefits can come from integrating small, intentional movements into daily life—without relying on traditional exercise routines.

Together, they explore the science behind “move more moments,” how incremental movement compares to structured exercise, and practical ways to re-engineer everyday activities for better long-term health. Dr. Walter also reflects on his personal motivation, shaped by the early loss of his father to heart disease, and how it continues to influence his work today.

Listeners are invited to share their own “move more moments” and connect with Dr. Walter at https://www.jimwalterspeaks.com, by email at [email protected], or on Instagram @jimwalterspeaks.

00:00 Introduction and Guest Welcome

00:59 Dr. Jim Walter's Background and Passion

01:46 The Importance of Movement Over Exercise

03:57 Practical Tips for Integrating Movement

07:14 Personal Stories and Motivation

11:51 Re-engineering Daily Routines

19:29 Tracking Progress and Staying Motivated

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In this episode of The Lifestyle MD, Dr. Angela explores one of the silent saboteurs of our well-being: decision fatigue. She breaks down how the constant stream of choices we make each day — from what to wear to how to respond to emails — slowly drains our mental energy and leads to poor decisions, overwhelm, and burnout.

Drawing from both personal and clinical insights, Dr. Angela explains:

• Why perfectionism makes decision fatigue worse
• How our brains get overloaded by too many minor choices
• Why it’s smart to schedule your most important decisions early in the day
• The power of delegating, automating, and simplifying your life

She also offers practical strategies to reclaim your focus and energy, from minimizing daily decisions to taking intentional rest breaks. Plus, she emphasizes the importance of preventive health — including options for colon cancer screening — and how simplifying your health choices can lead to better outcomes.

✨ Whether you're a busy professional, a caregiver, or simply tired of feeling overwhelmed, this episode offers the tools you need to create more space, clarity, and control in your life.

🙌 Mentioned in this episode:

• Tips for reducing decision fatigue
• Strategies for simplifying daily routines

🔗 Special Resource: Learn more about the Faster Way to Fat Loss program and how it supports healthier living — Join via my ambassador link

Tune in to learn how reducing decision fatigue can help you feel lighter, more focused, and more present for what truly matters.

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Understanding and Combating Insulin Resistance: Practical Tips and Lifestyle Interventions

In this episode of The Lifestyle MD podcast, Dr. Angela delves into the often misunderstood topic of insulin resistance, explaining what it is, how it develops, and its potential consequences, including type 2 diabetes, polycystic ovarian syndrome, and cardiovascular disease. She discusses the basic physiology of insulin, the role of the liver and muscles in glucose processing, and the importance of early detection through lab markers and lifestyle factors. Dr. Angela also provides actionable advice on how to prevent and reverse insulin resistance through exercise, improved nutrition, adequate sleep, stress management, and building a supportive community. The episode emphasizes the importance of small, sustainable changes and offers guidance on setting measurable goals to track progress. Finally, Dr. Angela highlights the role of medication alongside lifestyle interventions for individuals who may not fully reverse insulin resistance through lifestyle changes alone.

00:00 Introduction to Insulin Resistance
01:26 Understanding Insulin Resistance
02:32 The Role of Muscles and Liver
06:22 Factors Contributing to Insulin Resistance
12:47 Preventing and Reversing Insulin Resistance
15:14 The Importance of Exercise
17:31 Nutrition and Diet Tips
20:03 The Role of Sleep and Stress
21:57 Tracking Progress and Setting Goals
25:01 Final Thoughts and Encouragement

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Dr. Angela speaks with Marcie Hurlbutt — coach, mom, church elder, and Faster Way advocate — about her journey from chronic gut pain and menopausal weight gain to renewed energy, mental clarity, and sustainable habits. They discuss how a faith-centered approach, simple systems, and accountability can create generational change in health for busy women and families.

Look Marcie up on FB - Marcie Hurlbutt

IG Handle:  shinewithstrength_marcie

[email protected]

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Is more HIIT always better? Dr. Angela breaks down what the science really shows—and what it doesn’t—about high-intensity interval training after 40. Most trials that find big benefits use three sessions per week or fewer and consistently show improved fitness, cardiometabolic markers, and reductions in overall fat mass. But there’s no direct evidence that cranking HIIT beyond that helps midlife women (or men) lose more fat, and none proving it harms hormones either. In this episode, Dr. Angela defines HIIT clearly, explains why perimenopause changes fat distribution, and lays out a balanced weekly plan: strength as the anchor, Zone 2 for your aerobic base, and HIIT used like hot sauce—powerful, not daily. Plus simple recovery guardrails to know when to pull back. Smarter training, better longevity, fewer aches.

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Bonus Episode: Why Direct Primary Care Works — A Patient’s Perspective

In this special bonus episode, Dr. Angela shares an unexpected yet powerful outtake from a recent patient interview. Her guest, Tom, opens up about why he left traditional insurance-based care behind and chose the direct primary care (DPC) model. He discusses how his frustrations with rising costs and decreasing access to real care led him to research DPC—and ultimately find Seeds of Health DPC.

Together, they reflect on the broader shift away from insurance-dominated systems, the role of trust and access in healthcare, and how this care model brings doctors and patients back into true relationship. You’ll also hear Dr. Angela share her own journey into DPC, the influence of mentors like Dr. Amat, and the faith-filled path that brought her practice to life.

Whether you're new to the concept or already curious about DPC, this heartfelt mini-episode will give you a glimpse of its impact—from the patient’s seat.

Want to learn more? Reach out at [email protected] or visit www.seedsofhealthdpc.com.

Find a DPC practice near you https://www.dpcfrontier.com/.

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Episode Description:
In this kickoff to our perimenopause and menopause series, Dr. Angela and Dr. Carrie Denny dive into what these transitions mean. From hormone chaos to misunderstood symptoms, we break down the stages—reproductive years, perimenopause, menopause, and postmenopause—and why so many women feel lost or unheard during this time. You’ll learn what’s normal, what’s not, and why it’s time to reframe this phase as a powerful reset, not a breakdown.

Don’t miss our upcoming workshop—register here.

Download the diagram referenced in this episode here.

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In this episode of The Lifestyle MD, Dr. Angela welcomes a special guest — one of her patients   — who shares his powerful journey of transformation after receiving a diagnosis of type 2 diabetes.

Faced with an A1C of 9.2, Tom took ownership of his health through intentional lifestyle changes, demonstrating that true wellness is achievable with clarity, commitment, and a strategic plan.

Together, Dr. Angela and Tom explore:
 ✅ The critical mindset shift that allowed Tom to succeed
 ✅ The role of real-time feedback using continuous glucose monitoring (CGM)
 ✅ How nutrition, meal planning, and daily habits helped him reverse course
 ✅ Managing setbacks without losing momentum
 ✅ The importance of leading by example — especially for his children

This conversation is full of practical insights, encouragement, and real-life strategies for anyone ready to reclaim their health. Whether you're just beginning your health journey or seeking renewed motivation, Tom’s story proves that meaningful change is possible. 

Listen now and be inspired to take the first step toward your transformation!

Quick Links:
 🔗 Learn more about Lifestyle Medicine: https://lifestylemedicine.org/
 🔗 Join our Practice Community: www.sohdpc.com

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Dr. Derek Alessi shares his journey from obese teenager to fitness expert, revealing sustainable strategies for long-term health transformation through consistent habits and practical nutrition.

• Extreme diet approaches like keto fail because they're too advanced for most people's skill level – the average person only lasts 11 days
• Small, consistent wins build momentum better than waiting for major milestones – success starts with making better choices daily
• Strength training naturally improves sleep quality as the body increases deep sleep to release growth hormone for muscle repair
• Quality of sleep matters more than quantity – most adults get less than 30% deep sleep when we need 50% for optimal recovery
• The 10,000 steps myth originated from a Japanese pedometer company name, not from scientific research
• Mindset is the foundation of all health changes – believing in yourself must come before strategic changes

It's never too late to improve your muscle tissue, nutrition, and lifestyle. Take those necessary steps today, and you'd be shocked at how quickly you can improve.

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Are you struggling with weight management despite your best efforts? You may want to consider the role of sleep in your wellness journey. In this episode, Dr. Angela dives deep into how adequate sleep supports healthy metabolism and regulates essential hormones responsible for hunger and satiety. She discusses the significant impact of sleep deprivation on your food choices, revealing why you're more likely to reach for unhealthy snacks when tired.

Dr. Angela shares condensed information and backed by research to reveal how chronic lack of sleep can lead to hormonal imbalances, decreased energy expenditure, and increased fat storage. More troubling, she connects sleep loss to long-term health risks, including obesity and diabetes. The episode provides actionable strategies to enhance your sleep quality, from establishing a consistent sleep schedule to creating a restful environment, urging listeners to prioritize rest for effective weight management. Don't overlook the importance of sleep—it's time to make it a key component of your health plan! Be sure to listen in and discover practical tips to make a meaningful difference in your wellness. Don’t forget to subscribe, share, and leave us a review!

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