The mindbodygreen Podcast

“If we really want to fix anything in our life–we need to fix our circadian rhythms first,” says Kristen Holmes, Ph.D.

Holmes, psycho-physiologist with a research focus on circadian rhythms, sleep, and resilience, joins us to dive deep into our circadian rhythms, the importance of light exposure, and how sleep impacts HRV, plus: 

- Holmes’ background (~3:00)

- Today’s women athletes (~9:30)

- What is psycho-physiology (~10:30)

- Influences on psycho-physiological states (~11:21)

- The importance of our circadian rhythm (~14:59)

- How to set your circadian rhythm (~17:00)

- The impact of blue light (~20:18)

- Sleep wake timing (~25:54) 

- Gender differences (~29:34)

- Sleep chronotypes (~30:24)

- HRV (~32:09)

- The importance of routines (~35:52) 

- Traveling and routines (~38:29) 

- Misaligned circadian rhythms (~40:09)  

- Wearables (~43:19)

- The current scientific space (~44:51) 

- Zone 2 and women (~45:49) 

- Holmes’ schedule (~48:54)

- Lifestyle modifications (~49:29)

- Strong women (~52:04)

Referenced in the episode: 

- Follow her on Instagram (kristen_holmes2126) 

- Check out her LinkedIn (kristen-holmes) 

- Boost your HRV with Eight Sleep (https://www.eightsleep.com/) 

- mindbodygreen’s Strong Women 

- Research on sleep timing and GPA (DOI: 10.1038/s41598-017-03171-4) 

- Research by Kenneth Wright on sleep timing and artificial light (DOI: 10.1016/j.cub.2016.12.041) 

- Connection Between Sleep and Psychological Well-Being in U.S. Army Soldiers (https://doi.org/10.1093/milmed/usad187) 

For mindbodygreen listeners, Vuori is offering 20% off your first purchase for new customers when you visit vuori.com/mbg. Enjoy free shipping on any U.S. orders over $75 and free returns. Exclusions apply. Visit the website for full terms and conditions.

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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“It's about symptoms and how you're doing and how you're feeling. It's not necessarily the number on the lab tests,” says Amy Killen, M.D.

Amy Killen, M.D., a leading anti-aging and regenerative physician, joins us today to discuss science-backed methods to improve longevity, including stem cell therapies, hormone replacement, and more: 

- Women’s longevity stack (~2:00)

- Hormone health (~4:40)

- Hormone replacement therapy (HRT) (~6:05)

- Different types of HRT (~7:37)

- Killen’s story (~9:07)

- Stem cell therapy (~11:01)

- Sexual health and stem cells (~17:00)

- Nitric oxide (~18:10)

- How to measure nitric oxide levels (~20:25)

- Collagen and hyaluronic acid (~22:30)

- Red light and PEMF (~23:36)

- Killen’s daily routine (~25:15)

- Overrated practices in wellness culture (~26:29)

- Modern medicine for longevity benefits (~29:45)

- Testosterone replacement therapy (TRT) for men (~33:20)

- Popular therapies and treatments (~36:40)

- The future of longevity and women’s health (~42:32)

Referenced in the episode: 

- Keep up with her @Dr.AmyBKillen (IG, FB, TikTok)

- Follow her online (www.dramykillen.com) 

- Check out her company (https://hopbox.life/) 

- Learn more about her clinic (www.humanauthealth.com)  

- Listen to Stacy Sims, Ph.D. on the mbg podcast episode #514 

- Research on SGLT2 inhibitors (https://doi.org/10.1016/j.pcad.2023.10.003) 

- Research on PCSK9 inhibitors (https://doi.org/10.1016/j.ajpc.2024.100701) 

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​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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“Nutrition cannot be underestimated – it is the medicine we take everyday,” says Robert Lufkin, M.D. 

Robert Lufkin, physician, medical school professor, and New York Times bestselling author, joins us to discuss everything from lifestyle modifications to reversing chronic diseases and how to reimagine the current healthcare system, plus: 

- The obesity lie (~2:02)

- The calorie model (~3:10)

- The impact of ultra-processed foods (~6:47)

- 3 nutritional guidelines (~11:53)

- Reversing chronic diseases (~15:40)

- The importance of nutrition (~22:13)

- Pharmaceutical use with lifestyle modifications (~26:18)

- Rapamycin and mTOR (~28:15)

- When to start making changes (~35:54)

- The future of longevity (~38:20)

- The importance of mindset (~40:55)

- Final message of hope (~41:40)

Referenced in the episode: 

- Connect with Robert Lufkin online (https://www.robertlufkinmd.com/)

- Follow him on X, Instagram, and LinkedIn (@robertlufkinmd) 

- Pick up his book, Lies I Taught In Medical School 

- Read the first chapter of his book (https://www.robertlufkinmd.com/lies/)

- Research on rapamycin for longevity (doi: 10.1007/s11357-020-00274-1) 

- Visit shop.mindbodygreen.com/coffee20 to get 20% off your first order. 

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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“‘What do I want from myself and how do I want to show up later in life’ because that requires my investment now,” says Jessica Shepherd, M.D. 

Jessica Shepherd, board-certified OB/GYN and pioneer in the space of women’s health and longevity, joins us to share resources on how to be your best self during the transition of perimenopause and menopause, including hormonal replacement therapy, plus: 

- What all women should know (~1:45)

- Menopause misunderstandings (~2:23)

- The importance of individualization (~4:27)

- The history of hormone replacement therapy (HRT) (~5:30)

- Benefits of HRT (~10:33)

- Longevity and HRT (~11:30)

- What is HRT (~14:28)

- The menopause transition (~15:40)

- Hormone panels and lab testing (~18:15)

- Common symptoms (~19:45)

- Conversations with your doctor (~21:20)

- Forms of HRT (~25:20)

- Lifestyle modifications (~32:15)

- Biggest impacts on health (~35:30)

- Jessica’s workout schedule (~37:02)

- Importance of building muscle (~40:05)

- Limitations of longevity for women (~42:10)

- Creatine for women (~42:46)

- Jessica’s dream study (~45:46)

- The beauty of life transitions (~47:50)

Referenced in the episode: 

- Follow Jessica on Instagram (jessicashepherdmd and modernmeno) 

- Connect with her online (www.jessica shepherd md.com) 

- Check out her book Generation M: Living Well in Perimenopause and Menopause

- The Menopause Brain by Lisa Mosconi PhD

- Add mbg creatine to your routine 

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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“Being aware of the nocebo effect can make you feel more in control,” says Charlotte Blease, PhD and Cosima Locher, PhD. 

Charlotte Blease, health informaticist and associate professor, and Cosima Locher, psychologist and researcher, join us today to discuss the nocebo effect, the power of our belief systems, the influence of information, plus: 

- What is the nocebo effect? (~2:20)

- Covid19 and the nocebo effect (~4:30)

- Misattribution and amplification (~6:04)

- The history of the nocebo effect (~9:50)

- The evolutionary perspective (~11:57)

- Case studies (~14:04)

- Mindset and diagnoses (~18:43)

- The role technology plays (~22:07) 

- How to train your mind (~24:03)

- What to pay attention to (~26:25)

- Ethical dilemmas of knowledge (~27:10)

- The power of communication (~30:00)

- Nonverbal cues (~33:30)

- Research on the nocebo effect (~36:16)

- Communication with children (~40:34)

Referenced in the episode: 

- Check out their book The Nocebo Effect (https://www.amazon.com/Nocebo-Effect-When-Words-Make/dp/B0BQR6PLMY)

- Research on empathy and AI in delivery of medical information " (DOI:10.1001/jamainternmed.2023.1838)

- Research on positive framing and peanut allergies (doi: 10.1016/j.jaip.2019.01.022) 

- Research on the nocebo effect on post operative pain (https://doi.org/10.1016/j.neuron.2014.10.023) 

- Research on nausea and classical conditioning (doi: 10.3748/wjg.v13.i25.3430)

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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“HRV has been correlated with longevity, resilience, enhanced health, and even elite performance,” says Leah Lagos, Psy.D, B.C.B. 

Lagos, a health and performance psychologist with an expertise in heart rate variability biofeedback, joins us today to discuss the power of improving heart rate variability for longevity and resilience, plus: 

- What is HRV (~1:36)

- Longevity and HRV (~3:55)

- Factors influencing HRV (~5:02)

- Lifestyle factors (~6:25) 

- The power of data (~11:27)

- Breathwork and HRV (~14:41)

- Accuracy of wearables (~21:05)

- Individuality of HRV (~21:15)

- Environmental factors on HRV (~27:35)

- HRV training (~30:50)

- Temperature and HRV (~32:20)

- Gender differences (~33:00)

- Aging and HRV (~34:45)

- How women should think about HRV (~37:00)

- Mind body connection and breathwork (~43:00)

- Interesting findings from Lagos’ work (~48:38)

- Joe Mazzulla’s experience with HRV training (~52:40)

- The future of HRV (~54:43)

- Music’s impact on the nervous system (~1:00:10)

Referenced in the episode: 

- Connect with Leah Lagos online (www.drleahlagos.com)

- Follow her on X, Instagram, and LinkedIn (@drleahlagos) 

- Pick up her book, Heart Breath Mind (https://drleahlagos.com/heart-breath-mind/)

- Check out her app, Elite HRV (https://elitehrv.com/app) 

- Research by Stephen Porges on the polyvagal theory (https://www.stephenporges.com/articles) 

- Research on HRV and fetal health (PubMed ID: 14085784) 

For mindbodygreen listeners, Vuori is offering 20% off your first purchase for new customers when you visit vuori.com/mbg. Enjoy free shipping on any U.S. orders over $75 and free returns. Exclusions apply. Visit the website for full terms and conditions.

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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“Brief, vigorous, hard work can be very, very beneficial for your health,” explains Martin Gibala, Ph.D. 

Martin Gibala, professor of kinesiology and cutting edge researcher on the science of exercise, joins us to discuss the power of high intensity interval training and training for longevity, plus:   

- What is HIIT? (~1:42)

- How to do the 1 minute workout (~3:43)

- Rate of perceived exertion vs heart rate (~7:37)

- When is too much HIIT? (~13:00)

- Training to avoid injury (~15:15)

- How to train for your goals (~18:16)

- How to train for longevity (~18:40)

- How to get the most out of your training? (~21:15)

- Benefits of HIIT training (~24:24)

- Exercise snacking (~29:30)

- Bodyweight exercises (~34:20)

- Gender differences (~40:00)

- Gibala’s recent studies (~41:21)

Referenced in the episode: 

- Connect with Dr. Martin Gibala online (www.martingibala.com/) 

- Follow him @gibalam (X) and on Youtube (@theone-minuteworkout5729) 

- Pick up his book, The One Minute Workout (https://martingibala.com/index.php/book/) 

- Research on sprint interval training for cardiometabolic health (DOI:10.1371/journal.pone.0154075) 

- Research on sprint interval training for muscle oxidative stress and cycle endurance (DOI:10.1152/japplphysiol.01095.2004)

- Research on Sitting Time, Physical Activity, and Risk of Mortality in Adults (DOI:10.1016/j.jacc.2019.02.031)

- mbg podcast with Andy Galpin, Ph.D. on VO2 max  

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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“When I'm thinking, how do I make someone the best version of themselves? Sleep was the fastest route,” says Todd Anderson. 

Todd Anderson is a sleep expert, co-founder of Dream Performance & Recovery, and former football player in the NFL. He joins us today to discuss the importance of sleep, how to become a resilient sleeper, and his top tips, plus: 

-The importance of sleep (~0:50)

-Learning from elite athletes (~5:32)

-What is a resilient sleeper (~7:55)

-How to be a better sleeper (~11:40)

-What to do if you can’t sleep (~13:35)

-Blue light and electronics at night (~17:10)

-The power of breath (~22:15)

-Nasal versus mouth breathing (~25:27)

-Sleep studies (~27:10)

-Nasal strips (~31:30)

-Exercise and sleep (~33:57)

-Todd’s go-to routine (~37:30)

-Mealtime and sleep (~40:02)

-Olympian Katie Hoff’s sleep routine (~41:15)

-Parent’s influence on children’s sleep (~43:30)

-Misinformation in the sleep space (~46:45)

Referenced in the episode: 

- Check out his website (www.toddanderson42.com) 

- Check out his company (www.dreamrecovery.io)

- Follow him on Instagram (toddanderson)

- Take a look at Serta’s quality sleep products (www.serta.com) 

- Get your mbg dream mist 

- Read more about the impact of breathing (www.mrjamesnestor.com) 

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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“This is your life, your body. And you get one,” says Kiarra King, MD. 

Kiarra King, M.D., a board-certified gynecologist, is driving transformative change in the reproductive health space by focusing on educating and empowering women. In this episode, she shares her expertise on everything from fertility to menopause, and everything in between, including:

-What we’ve gotten wrong about women’s hormones (~0:50)

-Labs across the lifespan (~3:40)

-The importance of education (~5:20)

-HRT for men and women (~8:00)

-The history of IUDs (~13:20)

-Advice for fertility testing (~16:13)

-Modern options for conceiving (~25:00)

-Becoming a better advocate at the doctor’s office (~28:30)

-The future of wearables (~35:18)

Referenced in the episode: 

-Connect with Kiarra online (https://drkiarraking.com/) 

-Follow her on Instagram (drkiarraking) 

-Check out Mellow Menopause by Olly (www.olly.com)

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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“There are giant blind spots in, modern medicine,” says Marty Makary, M.D.

Marty, a a John Hopkins surgeon and public health researcher joins us to debunk the most common health myths, plus: 

-The sketchy history of cholesterol in medicine (~2:40)

-What’s the deal with seed oils? (~7:25)

-Why so many people have peanut allergies (~10:30)

-A new study about antibiotics & chronic disease (~14:45)

-Fluoride & the microbiome (~16:30)

-The breast implant syndrome scandal (~21:15)

-The tragic rumors about hormone replacement therapy (~22:45)

-Are we overusing Tylenol? (~26:45)

-The truth about marijuana & mental health risks (~29:45)

-How to be your own medical advocate (~35:45)

-Why we need more research on the gut microbiome (~40:40)

-Where we’re at with testing (~44:30)

Referenced in the episode: 

-Pick up his new book, Blind Spots (https://geni.us/blindspots) 

-Marty’s previous book, The Price We Pay (https://www.amazon.com/Price-We-Pay-American-Health/dp/B0845R6ZXX) 

-Connect with Marty on LinkedIn 

-Research on infant antibiotic use & childhood health outcomes (DOI: 10.1016/j.mayocp.2020.07.019)  

-Research on marijuana use and psychosis (DOI:https://doi.org/10.1038/s44220-024-00261-x)  

-Reserch on cholesterol metabolism (DOI: 10.3390/nu14102168) 

For mindbodygreen listeners, Vuori is offering 20% off your first purchase for new customers when you visit vuori.com/mbg. Enjoy free shipping on any U.S. orders over $75 and free returns. Exclusions apply. Visit the website for full terms and conditions.

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