Make Healthy Eating a Lifestyle with Dr. Cheryl’s Plate: The Science and Blueprint to Transform Your Diet and Body.  Discover the Why and How of Dr. Cheryl’s Plate to Crush Hunger, Build Muscle, and Combat Disease and live more healthy years.  

Welcome to another episode of The Wellness Table! In this video, we dive into the science and the why behind Dr. Cheryl's Plate.  Learn the exact blueprint to create easy meals that heal, crush hunger, build muscle, reach a healthy body weight, combat disease, and add healthy years to your life. Remember, it’s not a diet; it’s a lifestyle!

Join Dr. Cheryl Bothwell, a doctor of clinical nutrition, as she shares her 20+ years of expertise and real-world wellness wisdom. 

In this episode, you'll uncover:

• The Latest Science on Healthy Eating & Lifestyle Habits to Live Healthy Longer
• The five-part blueprint of Dr. Cheryl's Plate Revealed for building healthy meals that heal and are tailored for your unique tastes, preferences, lifestyle and wellness goals.
• The importance of the right meal food combination to crush hunger, build and maintain muscle mass, achieve your weight goals, balance blood sugar and build a healthy gut.

Whether you love nutrition science, enjoy cooking, or want to optimize your health, this video is for you. Discover how to make informed dietary choices and transform your health with practical, science-backed meal planning.

🔔 Don’t forget to subscribe to The Wellness Table Podcast for more insights on nutrition, lifestyle medicine, and personal growth. Hit the bell icon to be notified every time we release a new episode!

👉 Check out my free wellness score at DrCherylWellness.com and see how your current diet and lifestyle measure up. Join the wellness journey and start thriving today!

#WellnessTablePodcast #DrCherylBothwell #HealthyMeals #NutritionScience #Longevity #MealPlanning #EasyMeals #HealthyLifestyle #CrushHunger #BuildMuscle #CombatDisease #AddHealthyYears

Timestamped Highlights: 

00:00 Introduction to the Episode

03:53 The WHY and the Science behind The Dr Cheryl Plate

20:06 What Foods and Habits have the Greatest Health Benefits

35:51 Make Healthy Eating A Lifestyle Unique For You With The 5 Part Blueprint of The Dr. Cheryl Plate with Food Combinations That Work

42:38 The 80:20 Dr Cheryl Plate Blueprint

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Are you ready to unlock the secrets to skin health & longevity, while protecting your skin and decreasing your risk of skin cancers from the inside out?   In this must-watch episode of The Wellness Table, Dr. Cheryl reveals how you can protect your skin from over sun exposure and sunburn to decrease your risk of skin  cancer and not compromise all the benefits you get from your daily dose of sunlight and your daily vitamin D dose for vibrant health!   

From choosing the right sunscreen that is safe and effective, to incorporating powerful, antioxidant-rich foods into your diet, and adopting healthy lifestyle habits, you'll learn comprehensive strategies to shield your skin and boost your overall health.  You will learn about sunlight deficiency and its impact on the vitamin D deficiency global pandemic.   Could the cautions of over exposure override the benefits of the sunlight on your health?  Whether you're a sun lover or cautious about UV rays, this video is packed with essential tips you won't want to miss!

Chapters:

02:32 Understanding Skin Cancer, Protection 

03:35 The Role of Sunscreen to Protect Our Skin From Skin Cancer 

05:55 Does Sunscreen Prevent Melanoma Skin Cancer or Even Increase the Risk?

09:39 Types of Sunscreen and Which Ones Are Safe

20:34 Sunscreens to Block UVB & UVA Radiation to Prevent All Skin Cancer

27:08 Which Sunscreen is best?

28:04 Beyond Sunscreen, How Can We Protect Our Skin From Skin Cancer

28:34 LIfestyle Habits That Increase Risk of Sun Burn and Skin Cancer

30:02 Antioxidant Rich Foods Protect Us from Damaging Sun Rays

32:52 Lifestyle Behaviors That Raise Risk of Skin Cancer (& Internal Cancers)

36:06 Foods That Protect Us From Cancer From The Inside Out

37:02  Daily Dose Of Sunshine & The Vitamin D Deficiency Pandemic

40:10 Daily Dose Of Vitamin D - Deficiency

42:06 Health Benefits of Vitamin D

51:05 Supplementation and Optimal Vitamin D Levels

51:45 Vitamin D and Cancer Risk Reduction

53:41 Definition of Vitamin D Deficiency / Sufficiency

55:28 Sources of Vitamin D

56:49 The Impact On Your Health of Vitamin D at Sufficient Levels

58:09 Factors that affect getting vitamin D from the sunlight

58:57 Vitamin D Supplementation, D2 or D3 & What Dose?

01:02:00 Blood Levels For Vitamin D To Maintain Year Round

01:04:04 Safe Ways to Get Vitamin D Without Increased Risk Of Skin Cancer?

01:05:35 Balanced Approach to Sun Exposure & Supplementation

Never miss a weekly podcast episode when you subscribe to my podcast The Wellness Table and it really helps us grow the show.

Start Your Wellness Journey with my FREE Wellness Score! Learn which habits are holding you back and which ones can propel you forward. Gain the insights on how to create a balanced wellness routine to beat disease, recharge, and adds healthy and joyful years to your life.
Higher score = lower risk. Aim for 18+/20. We're not shooting for perfection here, just progress.
Whether you're looking to prevent disease or manage existing conditions, everything you need is in the Score!

Ready to live your healthiest and most vibrant life and don't want to do it alone? Join my Wellness Membership HERE

New episodes are released every Thursday
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Do you have sunshine deficiency?   What is your daily dose of sunlight just right for your health goals?    Weighing the balance between the harm and the healthy of sunlight.

In this episode of the Wellness Table podcast, Dr. Cheryl Bothwell delves into the intriguing topic of sunshine and its profound effects on our health.   Have we underestimated the benefits of sunshine while focusing solely on its risks? 

Discover how sunlight goes beyond skin cancer and vitamin D as she unveils the latest research on 7 health benefits of sunshine when at the right daily dose.

Dr. Cheryl Bothwell brings all opinions to the table as she discusses the controversy around sunscreen use, particularly the concerns over benzene and the fine line between sunlight being both harmful and healing.   

Curious about how sunlight can lower blood pressure? Dr. Cheryl Bothwell explains the science behind nitric oxide production and its impact on hypertension. You'll also learn how morning sunlight can synchronize your body's internal clock, improve sleep quality, and even aid in weight loss by regulating hunger hormones and boosting metabolism and burning body fat and lowering body mass index. Plus, find out how sunlight can boost your mood and combat seasonal affective disorder and depression.

This episode is packed with surprising insights that might just change the way you think about your daily dose of sunshine.

Chapters

00:00 Introduction: The Controversy of Sunshine
00:56 Meet Dr. Cheryl Bothwell: Your Guide to Nutrition & Lifestyle Medicine
02:53 Sunscreen Controversy: Protection or Poison?
10:21 Rethinking Sunscreen: The Risk-Benefit Ratio of Sunshine
13:26 Unveiling 7 Health Benefits of Sunshine
13:29 #1 Vitamin D Production: Sunshine’s Top Benefit
16:22 #2 Strengthening Bones with Sunlight
17:30 #3 Sunlight as Nature’s Bacteria Killer
18:43 #4 Lowering Blood Pressure: The Nitric Oxide Connection
28:30 #5 Better Sleep through Sunlight Exposure
29:43 #6 Boosting Mood: Sunlight and Serotonin
31:48 #7 Morning Sunlight for Weight Loss
40:28 How Much Sunlight Do You Need Daily?
42:41 Finding the Right Balance: Just Enough Sunshine
43:55 Conclusion: The Benefits and Risks of Sun Exposure

Never miss a weekly podcast episode when you subscribe to my podcast The Wellness Table and it really helps us grow the show.

Start Your Wellness Journey with my FREE Wellness Score! Learn which habits are holding you back and which ones can propel you forward. Gain the insights on how to create a balanced wellness routine to beat disease, recharge, and adds healthy and joyful years to your life.
Higher score = lower risk. Aim for 18+/20. We're not shooting for perfection here, just progress.
Whether you're looking to prevent disease or manage existing conditions, everything you need is in the Score!

Ready to live your healthiest and most vibrant life and don't want to do it alone? Join my Wellness Membership HERE

New episodes are released every Thursday
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Explore how exercise is the best medicine and has benefits that go far beyond muscle building in preventing disease and living longer.    

Dr. Cheryl Bothwell, a doctor of clinical nutrition, explores the latest research on exercise on longevity and disease prevention and dives deep into which which exercise intensity,  impact & duration have the greatest impact on your healthy and longevity.   

Tips from a Physical Therapist, Michael Bothwell, to start an exercise plan progressively to prepare you body for success and prevent injury.

Chapters

05:21 What’s the popular opinion about exercise?

06:21 Body Composition & Waist circumference is a risk factor for disease

08:03 Risks from High and Low Body Fat

13:49 The Benefits of High Intense Exercise on Longevity

17:34 Modern Exercise Focuses on Bouts of Exercise Rather than Total Daily Movement

22:16 The Benefits of Moderate Intensity Exercise Like Walking

26:38 Which Exercise is the KING of Cardio and KING or Weight Loss

29:48 Walking for Muscle Gain and Healthy Body Weight

31:19 Exercise Confusion in Americans - Modern Approach

32:01 Benefits of 10,000 or more steps per day

35:45 Benefits of Walking: Helps us stay lean and fit

37:49 Blunt Hunger and Prevent Injuries with Low to Moderate Intensity Exercise

40:47 Calorie Burn From Walking Varies on Pace, Terrain, Overweight

45:13 Other Benefits of Walking: Improving Insulin Sensitivity and Glycogen Storage through Walking

53:04 Walking for Body Composition and Metabolism

57:06 Benefits of Walking: Improve Body Composition Lose Body Fat

58:27 Benefit of Walking: Improves Metabolism and Oxidative Stress

01:01 Benefits of Walking: Mood Boosting 

01:02 Benefits of Walking: Lower Risk for Lifestyle Related Diseases & Increase Longevity

01:02 Reducing the Risk of Obesity, Cardiovascular disease, Type 2 Diabetes, and Dementia with Walking

01:02 Benefits of Walking: Improves Gastric Reflux and Improves Sleep

01:03 Benefits of Walking: Lower Risk for Cancer

01:05:54 How Do We Start Walking and Progress to the Step Goal? It's Scalable!

01:08 What are the challenges of walking? Is it enough to give health benefits?  Takes too much time at a slower pace

01:10 What are the National Organization Guidelines for Exercise?

01:14 Meeting the Weekly Exercise Guidelines

01:15 Current Research on How Much Exercise and What Intensity

01:17  How much e

Never miss a weekly podcast episode when you subscribe to my podcast The Wellness Table and it really helps us grow the show.

Start Your Wellness Journey with my FREE Wellness Score! Learn which habits are holding you back and which ones can propel you forward. Gain the insights on how to create a balanced wellness routine to beat disease, recharge, and adds healthy and joyful years to your life.
Higher score = lower risk. Aim for 18+/20. We're not shooting for perfection here, just progress.
Whether you're looking to prevent disease or manage existing conditions, everything you need is in the Score!

Ready to live your healthiest and most vibrant life and don't want to do it alone? Join my Wellness Membership HERE

New episodes are released every Thursday
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Are you ready to unlock the secret to transforming your body? This week, we’re diving into a hot topic that’s been on everyone’s mind—body recomposition. Imagine losing fat and building muscle at the same time! Sounds like a dream, right? Well, it’s absolutely possible, and I’m here to show you how!

🎙️ New Podcast Episode: How to Lose Fat AND Build Muscle At the Same Time 🎙️

In this episode, we break down the science and strategy behind body recomposition, giving you the tools you need to start reshaping your physique. Here’s a sneak peek at what you’ll learn:

🔍 Episode Highlights:

• Understanding Body Composition: Learn how to measure and track your progress beyond just the scale.
• Nutrition Insights: Discover how to balance your calorie intake for muscle gain and fat loss.
• Effective Workouts: Find out which exercises maximize muscle growth while burning fat.
• Lifestyle Tips: Understand the importance of non-exercise activities like walking and daily movement.
• Holistic Health: Explore why sleep, hydration, and a balanced diet are crucial for your success.

💡 Key Takeaways:

• Track Your Progress: Use waist circumference and progress pictures to see real changes.
• Slow and Steady Wins: Aim for sustainable results with a balanced approach to diet and exercise.
• Tailored Strategies: Whether you’re a beginner or at your ideal weight, there’s a plan for you.
• Calorie Management: Adjust your intake to support muscle growth and fat loss.
• Protein Power: Ensure you’re getting enough protein to fuel your transformation.
• Daily Movement: Even simple activities like walking can make a big difference.

Uncover the blueprint for changing your body composition and achieving your fitness goals without compromise!

Really it's possible to reach your body composition goals! Do you want to build muscle?  Do you want to lose body fat?  Do you want to lose weight?  Or do you want all three at the same time - Build muscle, lose weight and lower your body weight!  This is what body recomposition is all about.   In this podcast episode, I will share all the details to get started.


Time Stamps:
03:18 Living at Our Healthiest Body Weight

47:11 How do we start a body recomposition regimen? First Building Muscle is the driving force of body recomposition.

51:42 Next Step i

Never miss a weekly podcast episode when you subscribe to my podcast The Wellness Table and it really helps us grow the show.

Start Your Wellness Journey with my FREE Wellness Score! Learn which habits are holding you back and which ones can propel you forward. Gain the insights on how to create a balanced wellness routine to beat disease, recharge, and adds healthy and joyful years to your life.
Higher score = lower risk. Aim for 18+/20. We're not shooting for perfection here, just progress.
Whether you're looking to prevent disease or manage existing conditions, everything you need is in the Score!

Ready to live your healthiest and most vibrant life and don't want to do it alone? Join my Wellness Membership HERE

New episodes are released every Thursday
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Join Dr. Cheryl Bothwell on "The Wellness Table" as we explore the truth about Ozempic, a medication that has sparked a weight loss revolution. 

Get an honest, science-backed professional opinion from a doctor of clinical nutrition with 20+ years  of clinical experience helping thousands of clients lose weight, about who I would consider appropriate to use Ozempic for weight loss.    

We will also take a deep dive into the risks and benefits and explore the "natural Ozempic" approach to lose weight for those who choose not to use this weight loss medication.

Lets explore if this medicine is a miracle or myth for those that want to lose weight. Is this just another fad diet to lose 10 to 20 pounds or is it a solution to the obesity crisis that plagues us?

Originally FDA approved for managing diabetes, Ozempic and its counterpart, Wegovy, are now at the center of a heated discussion about their use for weight loss.   Is there a place for these medications to treat the epidemic of overweight and obesity?  

What You'll Discover in This Episode:

• The Real Purpose of Ozempic: Understand its original use for diabetes control and how it has transitioned into a weight loss aid.
• Debunking Myths: We'll tackle the common misconceptions about Ozempic and Wegovy, breaking down how they really affect your body.
• Responsible Use: Learn the importance of combining these medications with diet, exercise and lifestyle changes for sustainable health benefits.
• Wholistic Health Insights: Explore the "Natural Ozempic" approach to weight loss, beyond medication.  
• Health Care Considerations: Discuss the societal and ethical implications of using these drugs for weight loss being recommended for long term, lifetime use starting as early as the age of 12 for those meeting criteria of having obesity or overweight.

Episode Highlights:

• [00:00:15] Introduction to Ozempic and its growing popularity
• [00:05:30] Medical insights on how Ozempic affects the body
• [00:12:00] The truth behind the weight loss claims
• [00:18:45] Integrating medication with diet and exercise
• [00:25:30] Addressing the stigma associated with obesity and the use of weight loss drugs

Keywords: Ozempic, Wegovy, weight loss, diabetes management, obesity treatment, sustainable health, appetite suppressant, lifestyle changes, health podcast

Whether you're considering these medication

Never miss a weekly podcast episode when you subscribe to my podcast The Wellness Table and it really helps us grow the show.

Start Your Wellness Journey with my FREE Wellness Score! Learn which habits are holding you back and which ones can propel you forward. Gain the insights on how to create a balanced wellness routine to beat disease, recharge, and adds healthy and joyful years to your life.
Higher score = lower risk. Aim for 18+/20. We're not shooting for perfection here, just progress.
Whether you're looking to prevent disease or manage existing conditions, everything you need is in the Score!

Ready to live your healthiest and most vibrant life and don't want to do it alone? Join my Wellness Membership HERE

New episodes are released every Thursday
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Welcome to this episode of "The Wellness Table," where we dive into how we optimize muscle protein synthesis and the essential roles of dietary protein and physical activity in maintaining and building muscle mass at any age.

Whether you're a seasoned athlete or just starting your fitness journey, this podcast is your ultimate guide to understanding how everyone can harness their inner athlete through proper nutrition and exercise.

🔥 What You'll Learn:

• Optimal Protein Intake: Find out how much protein you really need to fuel muscle protein synthesis and why the type of protein matters.
• Muscle Maintenance Over Decades: Discover strategies for preserving muscle mass in your 70s and 80s and beyond.
• Unlock Your Muscle Potential: Discover what unlocks your body’s ability to build more muscle.
• Physical Activity Tips To Find Your Inner Athlete: Learn how combining resistance training with daily activity can transform your body.
• Dietary Myths Debunked: Get the facts about plant vs. animal protein and their effects on your body.
• Expert Insights: Here the latest research from Dr. Luc von Loon, PhD, and Dr. Peter Attia, Dr. Dean Ornish and other experts on the latest research in protein nutrition and muscle health.

🏋️ Who Should Watch:

• Fitness Enthusiasts Focused on Building Muscle
• Aging Adults Concerned About Muscle Loss
• Anyone Interested in Health and Wellness
• Recreational Athletes Looking to Find Their Inner Athlete Building Muscle, Losing Body Fat and Optimizing Their Diet

👍 Why Watch:

Dive deep into how the right blend of protein and physical activity can transform your body and revolutionize your health at any age.💪  

Empower yourself with the knowledge to make informed decisions about your diet and fitness routine to build and maintain muscle and decrease body fat.   

📌 Remember: Nike says “Everyone with a body is an athlete”.  What we say is you can find your inner athlete by combining physical activity daily with a healthy diet.   It’s not just about how you look; it’s about how you feel and function. Dive into this episode and start building a stronger, healthier you today!

Subscribe to our channel for more insights on health, wellness, and how to live your best life. Drop a comment below if you have questions or topics you'd like us to cover in future episodes!

Never miss a weekly podcast episode when you subscribe to my podcast The Wellness Table and it really helps us grow the show.

Start Your Wellness Journey with my FREE Wellness Score! Learn which habits are holding you back and which ones can propel you forward. Gain the insights on how to create a balanced wellness routine to beat disease, recharge, and adds healthy and joyful years to your life.
Higher score = lower risk. Aim for 18+/20. We're not shooting for perfection here, just progress.
Whether you're looking to prevent disease or manage existing conditions, everything you need is in the Score!

Ready to live your healthiest and most vibrant life and don't want to do it alone? Join my Wellness Membership HERE

New episodes are released every Thursday
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Dive into the complexities of diet recommendations and discover how what’s on your plate and how you live can combat cancer and enhance health.

We learn that 50% of all cancers and up to 70% of lifestyle disease are preventable by a healthy diet and lifestyle choices.   

The conversation explores why all the confusion on what is a healthy diet and the synergistic health benefits when combined with healthy lifestyle habits.    This episode we talk about if red meat is bad and what about processed meats causing cancer?    Should we be eating a low carbohydrate or high carbohydrate diet or is high protein good for us and what about fat?   Should we eat butter now that we know transfats are not healthy?    How much protein do we need in our diet and which types are most disease protective and increase our healthy longevity?

Explore dietary truths to understand how healthy eating and lifestyle choices can prevent cancer and improve overall health. 

Chapters
00:00 Introduction and Overview
08:30 What’s a healthy diet and why all the confusion 
9:30   What do national organizations say
10:50 The World Health Organization's Recommendations for a Healthy Diet
15:00  Living a healthy body weight is important while eating a healthy diet.  Any diet can be unhealthy if we eat in excess of our energy needs.
20:00 Polyphenols are important for fighting disease and beating cancer 
30:35 The Importance of a Healthy Gut and the Role of Fiber
39:06 What about Protein - how much do we need and what is the best type animal protein versus plant protein.  Overeating protein or any food can be stored as body fat.
45:39 The Type of Protein, Carbohydrate and Fat Matters Most
58:01  When we go on diets that eliminate our Trigger Foods we will see success, but may not be the healthiest diet.
01:02:22 Understanding the Differences Between High Protein Diets, Low Carb Diets and the Ketogenic Diet
01:09:19 Replacing Processed and Red Meats with Plant-Based Proteins - what does the latest science say?
01:20:00 Dr. Cheryl’s final thoughts lets don’t repeat the tobacco wars and wait for causation when we see red flags in the latest nutrition research.

Never miss a weekly podcast episode when you subscribe to my podcast The Wellness Table and it really helps us grow the show.

Start Your Wellness Journey with my FREE Wellness Score! Learn which habits are holding you back and which ones can propel you forward. Gain the insights on how to create a balanced wellness routine to beat disease, recharge, and adds healthy and joyful years to your life.
Higher score = lower risk. Aim for 18+/20. We're not shooting for perfection here, just progress.
Whether you're looking to prevent disease or manage existing conditions, everything you need is in the Score!

Ready to live your healthiest and most vibrant life and don't want to do it alone? Join my Wellness Membership HERE

New episodes are released every Thursday
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Unveiling the American Cancer Society's warning and exploring how to proactively counter the impending cancer wave.  Discover how to cut your cancer risk by over 50% to prevent, treat and survive cancer with your diet and lifestyle choices.

Chapters

00:00 Introduction and Welcome The Science, the physiology, the risks, the food as medicine, and how to creatively and deliciously add these foods to our plates.

02:07 Prioritizing Health and Finding Joy & Recharging everyday

06:54 Trending Health Questions: Lowering Cholesterol and Blood Pressure Naturally

08:46 What’s Cooking in my kitchen: Incorporating Cancer-Fighting Foods into Meals

17:59 What’s new in the news: American Cancer Society warning a tidal wave of tumors heading our way

23:00 Causes of Increased Cancer Rates

25:15 The Swift Aging of Younger Generations (50 and under)

30:01 Cancer: The Future Leading Cause of Death

30:29 Preventing Cancer: The Power of Lifestyle Habits and Healthy Diet

31:52 Assessing Risks Early on and Incorporating a Wellness Score

37:24 Limiting Carcinogenic Foods and Including Cancer-Fighting Foods

45:21 Balancing Blood Sugar and Crushing Hunger with Anti-cancer Healing Foods

50:11 Prioritizing Health: Adding a cancer-fighting food to every plate.  Taking Action for a Vibrant Life

Never miss a weekly podcast episode when you subscribe to my podcast The Wellness Table and it really helps us grow the show.

Start Your Wellness Journey with my FREE Wellness Score! Learn which habits are holding you back and which ones can propel you forward. Gain the insights on how to create a balanced wellness routine to beat disease, recharge, and adds healthy and joyful years to your life.
Higher score = lower risk. Aim for 18+/20. We're not shooting for perfection here, just progress.
Whether you're looking to prevent disease or manage existing conditions, everything you need is in the Score!

Ready to live your healthiest and most vibrant life and don't want to do it alone? Join my Wellness Membership HERE

New episodes are released every Thursday
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In this insightful episode, Dr. Cheryl Bothwell delves into the profound impact of food and lifestyle on combating cancer and other diseases. She shares moving stories of individuals courageously facing cancer, highlighting the significance of health prioritization. Dr. Cheryl introduces the concept of angiogenesis, explaining its crucial role in disease development and the necessity of maintaining angiogenesis balance. She explores the diseases resulting from excessive or insufficient angiogenesis and emphasizes the importance of anti-angiogenic foods in starving cancer and enhancing circulation.

Chapters

00:00 Introduction and Welcoming New Listeners

01:28 The Personal Side of the Cancer Journey

08:15 The Impact of Excessive and Insufficient Angiogenesis

11:52 The role of anti-angiogenesis in Starving Cancer with Anti-Angiogenic Foods

26:58 Maintaining a Balanced Angiogenesis System

29:17 The Foods that have a dual ability to be anti-angiogenic and stimulate  
               angiogenesis as needed

35:16 The Role of Angiogenesis in Healthy Aging

36:37 Diseases and Conditions Requiring Angiogenesis Stimulation

38:35 Dietary Approach to Stimulate Angiogenesis

42:19 Specific Foods and Bioactives that Stimulate Angiogenesis

49:29 Creating a Wellness Routine and Making Healthy Habits Stick

56:59 Prioritizing Health and Taking Action

FOODS WITH BIOACTIVES that are ANTI-ANGIOGENIC.   Almonds, anchovies, APPLES , apricots, big eye tuna,  black beans, black raspberries, black tea, blackberries, BLUEBERRIES, bok choy, broccoli, cashew, cauliflower, chamomile tea, CHERRIES,  cinnamon, CRANBERRIES, cruciferous vegetables, dark chocolate, gouda cheese, green tea, jasmine tea, kale, licorice root, macadamia nuts, mango, muenster cheese, navy beans, nectarines, extra virgin olive oil, oregano, peaches, pecans, pine nuts, pistachios, plums, pomegranates, raspberries,  rosemary, salmon, tomatoes, sardines, SOY, strawberries, tangerine, tomatoes, tuna, turmeric, tree nuts like walnuts, pecans, cashews, pistachios, pine nuts.   

FOODS with BIOACTIVES THAT STIMULATE ANGIOGENESIS: Apples, barley, black plums, blueberries (dried), capers, cherries (dried), chia seeds, chile peppers, cranberries, flaxseed (lignins), ginseng, onions, peppermint, pumpkin seeds, red-leaf lettuce, rosemary,

Never miss a weekly podcast episode when you subscribe to my podcast The Wellness Table and it really helps us grow the show.

Start Your Wellness Journey with my FREE Wellness Score! Learn which habits are holding you back and which ones can propel you forward. Gain the insights on how to create a balanced wellness routine to beat disease, recharge, and adds healthy and joyful years to your life.
Higher score = lower risk. Aim for 18+/20. We're not shooting for perfection here, just progress.
Whether you're looking to prevent disease or manage existing conditions, everything you need is in the Score!

Ready to live your healthiest and most vibrant life and don't want to do it alone? Join my Wellness Membership HERE

New episodes are released every Thursday
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If you prefer to watch your podcasts head over to YouTube @drcherylwellness.