“VO2 max is the single largest predictor of how long and how well you're going to live,” explains Andy Galpin, Ph.D.

In this episode, you’ll hear from:

Andy Galpin, Ph.D., a professor of kinesiology, Executive Director of the Human Performance Center at Parker University, on why VO2 max is the #1 predictor of lifespan and how to improve your VO2 max fast 

Martin Gibala, Ph.D., professor of kinesiology at McMaster University, on whether heart rate zone or perceived exertion matters more

Abbie Smith-Ryan, Ph.D., a physiologist and exercise scientist, on the specifics of how to structure your workouts for maximum VO2 max gains.

Vonda Wright, M.D., double-board certified orthopedic surgeon, on sprint interval training vs VO2 max training

We’ll cover:

- VO2 max is the #1 predictor of lifespan (~1:57)

- You can change your VO2 max fast (~4:05)

- Ways to improve VO2 max (~4:48)

- How often should you be training? (~6:55)

- How to build Vo2 max without injury (~7:35)

- Heart rate zones vs. perceived effort (~9:40)

- The most effective way to improve VO2 max (~11:30)

- Surprising benefits of 1 minute workouts (~13:42)

- Sprint interval training vs. VO2 max training (~15:30)

- What is the fragility line? (~17:48)

- How to train for longevity (~18:55)

Listen to the full episodes here: 

- The largest predictor of longevity we don’t talk about | Performance coach & scientist Andy Galpin, Ph.D.

- How to do less cardio with better results | Martin Gibala, Ph.D.

- A woman's guide to metabolism, protein, & training smarter | Abbie Smith-Ryan, Ph.D.

- Why women should lift heavier & eat more | Vonda Wright, MD, MS

Thanks for listening to this special episode—brought to you by Solaray, the #1 vitamin and mineral supplement brand in health food stores. Try their SharpMind formulas today at 30% off. Visit Solaray.com and use code MINDBODYGREEN. Be Sharper. Live Brighter.

Discount Code: MINDBODYGREEN

Visit https://solaray.com/collections/sharpmind? for 30% off

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“Movement in nature helps your gut health, reduces inflammation, improves your mood, and supports your hormones,” explains Amy Shah, M.D. 

Amy Shah, M.D., double board-certified physician, bestselling author, and nationally recognized expert in nutrition and integrative medicine, joins us today to explain how to eat for longevity, get the most out of your walks, and so much more:  

- Foods with powerful benefits (~2:00)

- Should you be drinking celery juice? (~7:55)

- The power of flavanols (~8:30)

- Ancient knowledge & modern science (~10:38) 

- The health benefits of cocoa (~15:30)

- Hunger vs cravings (~17:30)

- Caffeine & sleep (~22:10) 

- Alcohol consumption (~23:50)

- Tips for satiety (~27:45)

- The power of walking (~29:20)

- How to get more out of your walks (~31:40)

- Body weight squats for blood sugar (~33:10)

- The importance of leg strength (~34:55)

- Improving sleep (~37:00)

- Exciting changes for health & nutrition (~41:15)

Referenced in the episode: 

- Follow Amy Shah on Instagram (@dramyshah) 

- Check out her website (https://amymdwellness.com/) 

- Research on benefits of cocoa & cardiovascular disease (PMC9170467)

This podcast was created in partnership with CocoaVia. Every CocoaVia™️ supplement is made with Cocoapro™️ extract, the most concentrated and proven cocoa flavanol source on the market. In robust research, this extract has been shown to promote a strong heart, circulatory system, and brain function.* With CocoaVia, you can harness the power of cocoa flavanols. 

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Disclaimer: If you are pregnant, breastfeeding, or taking medications, consult with your doctor before starting a supplement routine. It is always optimal to consult with a health care provider when considering what supplements are right for you.

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: [email protected].

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“HRT is probably the best thing that you can do to improve long term health and longevity,” explains Amy Killen, M.D.

In this episode, we’re covering everything you need to know about hormone replacement therapy, including the incredible benefits of HRT and when you should consider starting HRT. 

You’ll hear from:

Maddy Dychtwald, author, longevity expert, and co-founder of Age Wave, on the study that changed the way HRT was viewed and why it’s time to rethink that narrative 

Marty Makay, M.D., the US Commissioner of Food and Drugs, a Johns Hopkins surgeon, public health expert, on why hormone replacement therapy may be one of the most powerful tools for women 

Amy Killen, M.D., a longevity and regenerative medicine physician, on when to consider HRT and how it supports long-term health

Jessica Shepherd, M.D., OB/GYN and menopause expert, on the different types of hormone therapy and how to find a provider who supports your goals

We’ll cover:

- The flawed study that changed HRT perception (~1:05)

- The incredible benefits of HRT (~4:15)

- What about TRT for men? (~7:20)

- Hormone health is longevity (~8:45)

- When to consider HRT (~9:48)

- The different types of HRT (~11:10)

- You are the CEO of your health (~13:48)

Listen to the full episodes here: 

- Why women live longer, but not better | Longevity expert Maddy Dychtwald

- The most common health myths, debunked | Marty Makary, M.D.

- Stem cells, HRT, & nitric oxide for women | Amy Killen, M.D.

- What women need to know about hormone replacement therapy (HRT) | Jessica Shepherd, M.D.

Thanks for listening to this special episode—brought to you by ⁠Solaray⁠, the #1 vitamin and mineral supplement brand in health food stores. Try their SharpMind formulas today at 30% off. Visit Solaray.com and use code MINDBODYGREEN. Be Sharper. Live Brighter.

Discount Code: MINDBODYGREEN

Visit ⁠https://solaray.com/sharpmind ⁠for 30% off

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“ We're overcomplicating what it takes to live a healthier life,” explains Jason Karp. 

Karp, founder & CEO of HumanCo and co-founder of Hu Kitchen, joins us today to share why the future of health starts with simplifying, how real food can reshape our health and habits, and why slowing down might be one of the most powerful practices. Plus, we cover: 

- Jason’s personal health journey (~3:55)

- Simplifying health (~12:25)

- The fertility crisis (~19:10)

- The role of stress (~25:00)

- The importance of connection (~27:25)

- Trusting intuition & common sense (~30:45)

- The problem with food dyes (~34:30)

- Seed oils (~41:40)

- His company, Human Co. & True Food Kitchen (~47:40)

- Changing the current food system for the better (~54:00)

Referenced in the episode: 

- Follow Jason Karp on Instagram (@humankarp & @humancobrands) 

- Check out his company (https://www.humanco.com/)  

- Listen to his previous episode (How Jason Karp Reversed Going Blind Through Nutrition)

Use code MBGXTrue10 when you dine in and get $10 off any order over $50 at True Food Kitchen through June 30th (https://www.truefoodkitchen.com/) 

And don’t forget to check out mindbodygreen’s electrolytes with creatine+, which will officially be featured on True Food Kitchen’s new summer menu, launching May 20th! You’ll find our electrolytes with creatine+ in their Bright Eyes drink and On the Rocks, both available in lemon-lime.

For other amazing HumanCo brands - Cosmic Bliss & Against The Grain Gourmet: www.instacart.com/store/brands/humanco-brands/humanco-lp

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: [email protected].

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“The stimulus we need for longevity and power is to lift heavier,” explains Vonda Wright, M.D.

In this episode, we’re diving deep into the science, mindset, and cultural shift around strength training for women—and why building muscle is one of the most powerful things you can do for your long-term health.

You’ll hear from:

Gabrielle Lyon, D.O., functional medicine physician and founder of the Institute for Muscle-Centric Medicine, on why is building muscle so essential for women’s health

Vonda Wright, M.D., a double-board-certified orthopedic surgeon, on what it really means to be “toned” 

Bill Campbell, Ph.D., a leading researcher in exercise science and muscle hypertrophy, on how often you need to be lifting each week to see results

Don Layman, Ph.D., professor emeritus at the University of Illinois, on how much protein you really need daily

Jamie Seeman, M.D., board-certified OB/GYN and athlete, on how to truly improve your body composition, why recovery timing matters, and how motivation is built through consistency

Bonnie Tsui, award-winning author and athlete, on how lifting heavy is changing norms around female strength 

We’ll cover:

- Muscle is more than just aesthetics (~1:35)

- Muscle as a metabolic currency (~7:30)

- Why hypertrophy training matters (~8:30)

- Don’t wait to get started (~9:15)

- Want to be toned? Eat! (~9:48)

- It’s time to lift heavy (~12:00)

- How to build the most effective workout (~13:30)

- How often & how much should you be lifting? (~15:26)

- How much protein do you need (~20:00)

- How to optimize muscle protein synthesis (~22:15)

- How much leucine do you need? (~25:00)

- How to actually improve your body composition (~27:40)

- When to cold plunge (~29:30)

- How to become truly motivated (~30:50)

-Lifting heavy is changing cultural norms (~31:55)

- Why strength training is for every woman (~33:33)

Listen to the full episodes here: 

- How to build lean muscle & eat the right amount of protein | Functional medicine doctor Gabrielle Lyon, D.O.

- Why women should lift heavier & eat more | Vonda Wright, MD, MS

- How to lose fat & build muscle at the same time | Exercise & nutrition scientist Bill Campbell, Ph.D.

- The ultimate protein episode | Nutrition scientist Don Layman, Ph.D.

- Muscle, metabolism, & mindset for women | Jamie Seeman, M.D.

- The deeper meaning of muscle for women | Bonnie Tsui

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“Vagus nerve health is a gateway to understanding inflammation,” explains Kevin Tracey, M.D. 

Kevin Tracey, M.D., neurosurgeon, scientist, and entrepreneur, explains everything you need to know about the vagus nerve, including: 

- What is the vagus nerve (~1:15)

- Assessing vagus nerve health (~3:50)

- The relationship with heart rate (~4:55)

- Vagus nerve & inflammation (~10:30)

- The power of electricity (~16:30)

- Improving vagal nerve tone (~21:40)

- Vagus nerve implant (~24:00)

-  Ear-brain-body connection (~30:15)

- Cold plunges (~39:50)

- The future of vagus nerve therapy (~45:15)

Referenced in the episode: 

- Learn more about Tracey (https://feinstein.northwell.edu/institutes-researchers/our-researchers/kevin-j-tracey-md) 

- Pick up his book (The Great Nerve) 

- Check out his research (https://pubmed.ncbi.nlm.nih.gov/?term=Tracey%20K%5BAuthor%5D) 

- Research on rheumatoid arthritis (https://clinicaltrials.gov/study/NCT04539964) (https://pubmed.ncbi.nlm.nih.gov/32873554/) 

- Research on pediatric Crohn's disease (https://pubmed.ncbi.nlm.nih.gov/37849000/) 

- Research on lower resting heart rate & longevity (https://pubmed.ncbi.nlm.nih.gov/3591616/) 

- Research on the vagal nerve implant (https://pubmed.ncbi.nlm.nih.gov/27382171/) 

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: [email protected].

Learn more about your ad choices. Visit megaphone.fm/adchoices

“Menopause is inevitable. But suffering through it is not,” explains Mary Claire Haver, M.D.

In this episode, we’re diving deep into perimenopause and menopause—what the science really says and how to take control of your health and well-being during this transition.

You’ll hear from:

Mary Claire Haver, M.D., board-certified OBGYN and Certified Menopause Practitioner from The Menopause Society, on the biological changes during this transition and lifestyle strategies for supporting your body in midlife

Stacy Sims, Ph.D.,leading researcher in exercise physiology, on how to adapt training as you enter menopause and postmenopause

Jessica Shepherd, M.D., a board-certified OB/GYN and pioneer in women’s health, on common menopause misconceptions and how to fuel your body during this time

Lisa Mosconi, Ph.D., neuroscientist, nutritionist, and author of The Menopause Brain, on how hormones and nutrition influence the female brain

We’ll cover: 

- How the reproductive system changes with age (~1:35)

- Body composition during menopause (~5:45)

- Every woman should be doing these things (~6:30)

- How to train during menopause & perimenopause (~9:45)

- Lift heavy & prioritize protein (~12:48)

- The fundamental menopause misunderstanding (~16:35)

- Fueling for menopause (~18:10)

- 3 factors impacting quality of life of women (~19:50)

- How hormones impact the brain (~21:05)

- Closing words (~23:20)

Listen to the full episodes here:  

- What we’re still getting wrong about menopause | Mary Claire Haver, M.D., board-certified OBGYN  

- What we’re still getting wrong about women’s health | Exercise physiologist Stacy Sims, Ph.D.  

- What women need to know about hormone replacement therapy (HRT) | Jessica Shepherd, M.D. 

- The best brain health tips for women | Lisa Mosconi, Ph.D., neuroscientist & certified nutritionist

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“There is no perfection, but you can do the best you can,” explains Aly Cohen, M.D.

Cohen, board-certified rheumatologist, integrative medicine specialist, and one of the country’s leading experts on environmental health, provides a practical, science-backed roadmap for reducing your exposure to harmful toxins, including:

 - How to reduce your exposure to toxins (~2:20)

- Assessing toxic load (~3:50)

- Creating a non-toxic home (~8:00)

- Reverse osmosis water filters (~8:45)

- Shower & sink filtration (~16:00)

- Choosing healthier sofas & rugs (~16:50)

- Improving indoor air quality (~20:25)

- Adding plants to your home (~25:30)

- How to reduce mold (~27:00)

- Lower chemical materials for your home (~31:00)

- Light & EMFs (~35:00)

- Be mindful of synthetic turf (~40:00)

- Closing thoughts (~46:15)

Referenced in the episode: 

- Follow her Cohen Instagram (@thesmarthuman) 

- Check out her podcast, The Smart Human  

- Pick up her book, Detoxify

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: [email protected].

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“Unequivocally, you can reverse cognitive decline,” explains Dale Bredesen, M.D. 

In this compilation episode, we highlight the best insights from some of our most popular conversations on brain health and Alzheimer’s prevention. You’ll hear from:

Dale Bredesen, M.D., neurologist and the Chief Science Officer at Apollo Health, on his protocol for reversing cognitive decline

Lisa Mosconi, Ph.D., neuroscientist, nutritionist, and author of The Menopause Brain, on how hormones and nutrition influence the female brain

Charles Piller, investigative journalist at Science, on how scientific misconduct has slowed Alzheimer’s progress

Tune in to learn about how you can shape your brain health, plus:

- Why Alzheimer’s isn’t inevitable (~1:45)

- How to determine your cognitive health (~4:00)

- The 4 phases of cognitive decline (~5:40)

- The lies we’ve been told about Alzheimer’s (~8:12)

- Where the research went wrong for Alzheimer’s (~11:20)

- Promising areas of brain health research (~14:35)

- How menopause impacts cognitive function (~17:50)

- Menopause symptoms & the brain (~20:20)

- How the female brain changes (~23:00)

- Your genes are not your destiny (~25:03)

- Your guide to better brain health (~28:45)

- The 7 basics to protect yourself from Alzheimer’s (~31:00)

Listen to the full episodes here: 

- How to prevent & reverse cognitive decline | Neurologist Dale Bredesen, M.D. 

- Fraud, failure, & new frontiers in Alzheimer's research | Journalist Charles Piller 

- The best brain health tips for women | Lisa Mosconi, Ph.D., neuroscientist & certified nutritionist 

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“ If you can fix your relationship with your phone and food, big shifts happen with your mental health,” explains Tj Power. 

Power, lead neuroscientist, author, and founder of the DOSE Lab, joins us today to explore the vital role neurotransmitters play in our health, how to naturally boost dopamine, and how to build routines that set you up for long-term success. Plus: 

- Neurotransmitters 101(~2:25) 

- Dopamine levels (~3:20)

- How to naturally support dopamine levels (~4:00)

- Boredom & the impact on the brain (~5:30)

- Health implications for low dopamine (~6:55)

- Routines to set yourself up for success (~7:55)

- Dopamine & technology (~10:55)

- What is oxytocin (~15:15) 

- How to increase oxytocin (~16:20)

- Serotonin & the gut (~22:18)

- Endorphines & destressing (~26:10)

- Exercise as an elixir (~28:55)

- The importance of play (~32:00)

- Time alone (~33:45)

- Reward systems & dopamine (~36:00)

- The importance of sleep (~43:00)

Referenced in the episode: 

- Follow Tj on Instagram (@tjpower) 

- Learn more about his research (https://thedoselab.com/lab) 

- Pick up his book, The Dose Effect

 - What Made Maddy Run by Kate Fagan

- Research on texting vs calling on hormones (PMCID: PMC3277914) 

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: [email protected].

Learn more about your ad choices. Visit megaphone.fm/adchoices