“Look at the symptoms you thought were just 'normal for being a woman'—they’re actually related to your pelvic floor health,” explains Sara Reardon, PT, DPT. 

Reardon, doctor of physical therapy and board-certified pelvic floor specialist, is on a mission to normalize pelvic floor conversations and revolutionize the care we receive—at every age and stage. In this episode we cover everything from how to strengthen and support your pelvic floor to the truth about kegels and so much more:  

- Misconceptions about the pelvic floor (~1:40)

- Assessing pelvic floor health (~2:22)

- How to improve pelvic floor health (~4:20)

- The truth about Kegels (~6:30)

- Strengthening vs relaxation (~8:10)

- Breath, resistance training, & the pelvic floor (~10:35)

- Pelvic floor health by decade (~14:15)

- Optimal bathroom habits (~17:00)

- What to avoid for your pelvic floor health (~18:45)

- Eye-opening statistics (~20:20)

- Reardon’s story (~24:15)

- Hormone replacement therapy (~26:15)

- Data that deserves more attention (~30:30)

-  Integrating pelvic floor therapy into healthcare (~32:45)

- Strength training & pelvic floor exercises (~34:30)

Referenced in the episode: 

- Follow Reardon on Instagram (@the.vagina.whisperer) 

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

- Pick up her book Floored 

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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“You can improve your metabolism simply through your microbiome,” explains Colleen Cutcliffe, Ph.D.

Colleen Cutcliffe, Ph.D., biochemist, microbiologist, and the co-founder and CEO of Pendulum Therapeutics, joins us today to dive deep into the science of the gut microbiome, covering everything from the gut-metabolism axis and increasing GLP-1 levels to gut-supporting foods. Plus:

- Starting her company, Pendulum (~2:45)

- Assessing microbiome health (~6:25)

- The gut-metabolism axis (~8:55)

- Increasing GLP-1 naturally (~10:00)

-  What is Akkermansia (~13:00)

- How to increase Akkermansia (~16:55)

- Microbiome-supporting foods (~18:53)

- How to change your microbiome (~24:45)

- Environmental factors & the microbiome (~26:20)

- Stress & the microbiome (~28:00)

- Reset the gut after antibiotics (~28:45)

- The future of microbiome science (~31:05)

- Fecal transplants (~34:00)

- Exciting new science (~35:55)

Referenced in the episode: 

- Follow Colleen Cutcliffe on Instagram (@drcolleencutcliffe) 

- Check out her company (https://pendulumlife.com/) 

- Learn more about their research (https://pendulumlife.com/pages/research-clinical-trials#nav-clinical-trial) 

- Research on microbiome diversity & pet ownership (https://pmc.ncbi.nlm.nih.gov/articles/PMC7058978/) 

- Research on Akkermansia & response to cancer immunotherapy

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].

*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.

†Based on pre-clinical studies. Not intended for weight loss.

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“The more fulfilled we are—and the more secure we are in who we are and why we’re pursuing something—the more it boosts our journey toward excellence,” explains Steve Magness. 

Steve Magness, best-selling author, performance coach to Olympians, professional athletes, and executives, joins us to discuss how excellence and fulfillment go hand in hand, finding meaning, and the importance of connection. Plus: 

- Excellence & fulfillment work together (~1:30)

- The Be, Do, Belong framework (~6:10)

- Why he wrote the book (~10:15)

- How to channel obsession without burnout (~12:30)

- The power of spirituality (~18:45)

- What we can learn from elite athletes (~24:45)

- The two paths to success (~28:30)

- Knowing when to “switch off” (~33:00)

- Connection & belonging (~35:05)

- Raising resilient kids (~39:20)

- Connection decreases fear (~47:45)

Referenced in the episode: 

- Follow Steve Magness on Instagram (@stevemagness)

- Check out his website (https://www.stevemagness.com/) 

- Pick up his book, Win the Inside Game 

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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“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

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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)

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.

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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].

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

“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

Jaime 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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