“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].

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“Not all pharmaceuticals are evil,” says Tyna Moore, N.D. 

Tyna, a naturopathic doctor, joins us to discuss how to take an integrative approach to GLP-1 medications and the latest research on benefits. Plus: 

-A naturopathic approach to GLP-1s (~0:50)

-The benefits of GLP-1 (~4:15)

-The biggest misconception about GLP-1s (~6:50)

-Who is the prime candidate for GLP-1s? (~9:30)

-Why women in menopause can benefit from GLP-1s (~13:30)

-Do you lose muscle mass on GLP-1s? (~17:50)

-Addiction & GLP-1s (~23:00)

-Tyna’s personal health story (~24:30)

-Where we go from here with GLP-1s (~36:00)

-Can GLP-1s help fertility? (~29:40)

Referenced in the episode: 

-Follow her on Instagram (https://www.instagram.com/drtyna/)

-Check out her Free Ozempic Uncovered Course (https://www.drtyna.com/ozempicuncovered)

-Learn more on her website (https://www.drtyna.com)

-Read more about GLP-1s and dementia research (https://aaic.alz.org/releases-2024/glp-drug-liraglutide-may-protect-against-dementia.asp) 

-New research on GLP-1s and Parkinson’s disease (doi: 10.3390/ijms25073812) 

-Read more about the SELECT Trial (https://doi.org/10.1038/s41591-024-02996-7) 

-Research on GLP-1s and kidney function (doi: 10.1016/j.ajpc.2023.100502) 

-Research on the potential preservation of muscle mass on GLP-1s (doi: 10.3390/jcm12093104) 

-Research on GLP-1s and female fertility (https://doi.org/10.1186/s12902-023-01500-5) 

-Research on GLP-1s and male fertility (https://doi.org/10.3390/medicina60010050) 

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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“One of the hills I will die on: 1200 calories is not enough for you,” says Stephanie Estima, D.C.

Stephanie, a chiropractor, best-selling author, and leading voice in women’s fitness joins us to discuss how women can gain strength and muscle at any age. Plus: 

-How to eat for hormone balance (~01:22)

-The three functions of muscle mass (~09:04)

-Her thoughts on macros & how to create your goals (~12:57)

-How nutrition plans should evolve as you age (~19:42)

-Reframing the goal from skinny to strong (~25:40)

-Strength training frequency, weight, & other FAQs (~29:45)

-Compound vs. working sets (37:13)

-The biggest cultural changes in the women’s fitness world (~42:40)

-Her workout schedule (~46:08)

-What women need to know about self-love & stress management (~51:40)

Visit shop.mindbodygreen.com/coffee20 to get 20% off your first order of clean coffee+ 

Referenced in the episode: 

-Connect with Stephanie online (drstephanieestima.com) 

-Tune in to her podcast: Better! with Dr. Stephanie

-Sign up for her newsletter (drstephanieestima.com/newsletter) 

-Follow her on Instagram (dr.stephanie.estima) 

-Her book, The Betty Body 

-The J. Lo & Shakira Superbowl halftime show performance (https://www.youtube.com/watch?v=pILCn6VO_RU)

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 okay that sometimes you don't have the perfect night's sleep,” says Fiona Baker, Ph.D. 

Fiona, a renowned sleep expert, joins us to discuss how to get the best sleep of your life and shares budget-friendly tips to add to your routine. Plus: 

-How dreaming affects your mental health (~01:28)

-Sleep differences between men and women (~08:56) 

-How to stay asleep (~10:45)

-Sleep rituals for better shut-eye (~15:54)

-Sleep issues vs. true insomnia (~18:30)

-Why good sleep starts in the morning (~21:50)

-Teenagers & sleep (~27:00)

-How many hours you should be sleeping (~29:12)

-What you should know about water intake and sleep (~36:10)

-The link between heart health & sleep (~41:15)

-How sleep affects our mental health (~43:10)

-Sleep and menopause (~45:07)

-The wearables she recommends for sleep tracking(~49:52)

Referenced in the episode: 

-Connect with Fiona online (https://www.sri.com/people/fiona-c-baker/), on LinkedIn -(https://www.linkedin.com/in/fiona-baker-62753346/),  & on X (@FionaCBaker1). 

-The study on dreams & mental health (https://doi.org/10.1038/s41598-024-58170-z)

-The study on sleep & menopause (https://doi.org/10.1016/j.jsmc.2018.04.011) 

-The study on teenagers, screen time, & sleep (https://doi.org/10.1037/hea0001251) 

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 problem with the way that the medical system was built historically is that women did not have a seat at the table,” says Elizabeth Comen, M.D.

Elizabeth, an award-winning physician and oncologist joins us to discuss the dark history of women’s health and how we can do better. Plus: 

-A history of women’s maltreatment in medicine (~02:40)

-How medical journals have been biased against women (~06:06) 

-Her thoughts on the COVID vaccine testing (~08:30) 

-Why science let down women when it comes to heart disease (~11:41) 

-Women’s symptoms of heart disease (~13:12) 

-The historical bias against women’s hormones (~18:48)

-The modern science of hormone replacement therapy (HRT) (~20:21) 

-The current state of research on breast cancer (~22:50)

-Where we can do better for women (~27:48)

-Dr. Comen’s personal story (~32:50)

-The origin of plastic surgery (~36:30) 

-How do women become better advocates for themselves? (~41:22)

-Her hopes for the future of women’s health (~41:41)

Referenced in the episode: 

-Connect with Elizabeth Comen, M.D. online (drelizabethcomen.com) and on Instagram (@drelizabethcomen)

-Check out her book, All in Her Head

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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“In about 70% of women's bodies [I treat], their pelvic floor is already too tight,” says Jana Danielson.

Jana, a pelvic floor therapist and Pilates instructor joins us to discuss how to strengthen your pelvic floor and fix your posture. Plus: 

-What is the pelvic floor? (-~02:24)

-Hidden signs your pelvic floor needs attention (~04:30)

-The link to erectile dysfunction (~05:03)

-Jana’s inspiring personal story (~06:15)

-The structure of your pelvic floor & how it connects to the breath (~13:00)

-How to activate your core in every workout (~20:00)

-What causes incontinence & how to deal (~25:04)

-How posture impacts the pelvic floor (~27:05)

-Actionable tips to improve your posture (~31:28)

-How to assess your posture (~38:15)

-Her solution to pelvic floor struggles (~45:17)

Referenced in the episode: 

-Connect with Jana online (https://janadanielson.com/) and on Instagram (@jana.danielson)

-Buy Jana’s pelvic floor tool, The Cooch Ball on Amazon

-Visit feelthesynergymusic.com

-Research on nonrelaxing pelvic floor dysfunction (DOI: 10.1016/j.mayocp.2011.09.004)

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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