Capital Integrative Health Podcast

Please enjoy this conversation with Silvia Hazel, FNP on chronic illness and polyvagal theory. We discuss the role of the nervous system in chronic illness, how trauma can affect our health, and practices you can do at home to support your nervous system. Silvia is a nurse practitioner who specializes in tick-born infections, mold toxicity and heavy toxic loads, fertility, and trauma-informed medicine. She who enjoys working with her patients to tease back weeds and rocks to get to the soil beneath, helping her patients to map out their story, find where it began and plan out together where we will go together.

Many of us have experienced the shift in energy when we step into nature. You can move from a busy office environment and step outside to feel the calm that quietly sets in. How can we use the wisdom of nature in mental health therapies? Today’s guest is Tania Lanning, an Integrative Wellness therapist and holistic psychotherapist. Her integrative approach to counseling combines numerous holistic therapies including Nature informed therapy, mindfulness meditation, psychodrama/experiential therapy, yoga, and wellness consultation. Join us for a conversation about how nature can be integrated into therapy for incredible results and what you can do at home to incorporate nature for your wellness.

Elevated cholesterol and triglyceride levels are often a top concern for patients coming into our office. Patients often ask questions like, “How can I lower my cholesterol numbers?” “Are statins necessary?” and “What lifestyle factors impact these cardiovascular markers?” Today’s conversation with Dr. Viral Sheth takes a closer look at these questions and more, helping you to navigate your cardiovascular with an integrative approach. Dr. Viral Sheth is a leading cardiologist in Maryland, with 30+ years of experience in cardiovascular medicine and nuclear cardiology. This is a really important conversation about what you need to know when it comes to lipids and your cardiovascular health. Please enjoy and share with loved ones who may find this helpful. Timestamps: 0:00 - Introduction 3:28 - What drew Dr. Sheth to become a cardiologist? 7:34 - Why a balanced lipid panel is important 14:04 - Difference between LDL and HDL cholesterol 17:42 - How alcohol impacts cholesterol 18:53 - Why are triglycerides important? 23:41 - What role does genetics play in cholesterol? 30:38 - Advanced lipid panel and types of LDL 32:46 - Pros and cons of statins 39:13 - Diet and cholesterol 47:41 - Nutraceuticals and supplements vs statins 50:51 - Stress reduction 56:31 - How to work with Dr. Sheth

How do the microbes in our gut impact autoimmunity, hormones, cardiovascular health, and inflammation? What can be done to bring our gut back into balance for long term health? Today’s guest is one of our integrative and functional nutritionists, Araceli Benavides. Araceli is an Institute for Functional Medicine certified practitioner who works with her patients to get to the root cause of conditions including autoimmunity, small intestinal bacterial overgrowth, dysbiosis and more. We hope you enjoy this conversation about how our gut microbiome is connected to chronic diseases and how Araceli works with her patients to identify root causes of autoimmunity, hormone imbalance, and inflammatory diseases. Timestamps: 0:00 - Introductions 2:58 - What is the microbiome and why is it important? 3:41 - How does microbiome impact disease? 5:13 - Symptoms that can be connected to the microbiome 6:15 - What is leaky gut? 8:20 - What is functional gut testing? 10:11 - Evaluation of gut health without testing 11:11 - How common is leaky gut? 12:49 - Connections to cardiovascular disease 14:17 - Connections to cancer 15:28 - Connections to Autoimmunity 17:15 - Connections to mood disorders 20:11 - Pathogenic bacteria and disease 21:19 - Diet and supplements for gut health 24:30 - Vagus nerve and gut health 26:54 - Top foods for gut health 29:08 - Food bacteria and why they are helpful for gut health 32:55 - Retesting for gut health 37:51 - One thing under $20 that has helped Araceli’s health

When CIH opened 8 years ago, Marna Regehr was a part of the vital team who brought the vision to life. Since then, Marna has been an integral member of the team. We admire her for the way she cares for her patients and appreciate all of the wisdom she has shared with our team. As Marna prepares to retire at the end of this year, we wanted to honor her time with us to share more about her story and what she has learned throughout her career. We talk about what inspired her to become a nurse practitioner, what her patients have taught her along the way, and what changes she hopes to see in healthcare in the future. Please enjoy this conversation.

How many times have you set a new year's resolution but failed to keep it? Will this be the year that you make a change that lasts? Today’s conversation with Dr. Diane Gilman is all about what you can do to set effective new year's resolutions that will stick and help you to become the version of yourself you’ve always envisioned. Diane is a psychologist who has been working with our practice from the beginning. Diane specializes in the treatment of conditions including chronic pain, anxiety, depression, phobias, and difficulty adjusting to life changes and relationship stress. We hope this conversation inspires you to set yourself up for success and reach your health goals in the new year. Please enjoy! Timestamps: 0:00 - Introduction 4:41 - What does Dr. Gilman think about new year’s resolutions? 5:18 - What mistakes do people make when setting goals? 13:24 - Should you always make a new year’s resolution? 14:40 - How does Dr. Gilman help her clients to set effective goals? 16:38 - How do you keep up with a resolution? 22:20 - Mindset and making yourself someone you’re not 23:58 - How many resolutions are too many? 25:13 - Seasonality and goals 27:45 - What happens if you fall off track? 31:20 - What is one resolution everyone could benefit from? 32:49 - One thing under $20 that has transformed Dr. Gilman’s health

In a culture where diets and headlines around which foods are good or bad are all around us, how can we get re-connected to our body and intuitively eat? Today’s conversation with Holly ZInk is all about intuitive eating and how it can be used as a powerful tool to eat in alignment with our body’s true needs. Holly is one of our own functional nutritionists who works with her patients by prioritizing a healthy relationship with food while also using nutrition as a therapeutic tool. This is a conversation for anyone who feels disconnected from their body cues and wants to learn how intuitive eating can be used to better understand what their body needs to feel its best. Timestamps: 0:00 - Introduction 2:39 - What is intuitive eating? 9:34 - How do we get connected to why we eat? 15:16 - Using therapeutic diets vs intuitive eating 20:18 - Practical steps to start with intuitive eating 26:44 - Intuition vs. food engineering 31:11 - How to incorporate intuitive eating into your life 36:08 - Resources to learn more 38:21 - What thing under $20 has transformed Holly’s health?

We are excited to share this conversation with Jaimie Mertz, owner of the Red Bandana Bakery, a gluten free bakery, and our practice administrator, Christine, who is an herbalist and yogi herself. If you’ve ever tried gluten free baking, you know what a challenge it can be! For many people, gluten free eating is a necessity that their health relies on. This conversation is all about how Jaimie has brought gluten free baking to her community and her top tips for making gluten free treats that you will love. Please enjoy! Find out more about the Red Bandana Bakery at:https://theredbandanabakery.com/

One of the greatest threats to our global health is metabolic syndrome, an epidemic that affects the US population and many countries worldwide. It increases the risk of coronary heart disease, diabetes, stroke, and other serious health problems. What are the underlying issues lifestyle and nutrition factors that are fueling metabolic syndrome? I am excited to share this conversation with Oyie Balburias, a physician in the Philippines, as he shares his experience getting to the root cause of metabolic syndrome and inspiring his patients to live healthy, thriving lives. If you or a loved one has metabolic syndrome and want to better understand the steps you can take to get to the root cause, this conversation is for you. Timestamps: 0:00 - Introduction 3:03 - What drew Dr. Balburias to become a functional medicine doctor? 9:52 - What is the state of healthcare in the Philippines? 20:01 - What is metabolic syndrome or cardiometabolic conditions? 23:22 - Common root causes of cardiometabolic conditions? 31:40 - Nutrition recommendations 41:26 - Cooking for health 45:14 - Sleeping and circadian rhythms 48:50 - Morning routine 50:19 - How to get in touch with Dr. Balburias

Acupuncture is an ancient practice that began over 3000 years ago in China. Today, it continues to be used as a vital healing modality, including at our clinic, where we are lucky to have two incredible acupuncturists. While we know its inherent value, how exactly does acupuncture work? What conditions is it best for and is there any research on its effectiveness? Today’s conversation with Heidi Most is all about how acupuncture works and the current research on how it benefits a myriad of conditions. Heidi is an acupuncturist with more than 20 years of experience in the acupuncture field, including as a teacher at the University level, as an acupuncture researcher, and a private practitioner. She has a deep love and admiration for East Asian Medicine and how it can improve the medical system in the United States and the health of all people worldwide Please enjoy this insightful conversation on the incredible research behind acupuncture’s effectiveness and how acupuncture can benefit your healing journey. Timestamps: 0:00 - Introduction 3:53 - What drew Heidi to become an acupuncturist? 5:33 - How does acupuncture work? 6:40 - What is it like to experience acupuncture? 13:08 - The 4 inspections as diagnostic tools 18:52 - Acupuncture research 23:50 - Gut symptoms 27:08 - Anxiety and depression 32:10 - Acupuncture in pregnancy & fertility 40:00 - Other modalities in acupuncture 42:54 - Nutrition & acupuncture 51:05 - Learn more about Heidi and work with an acupuncturist