The Exam Room by the Physicians Committee

In this enlightening discussion, Dr. Christopher Gardner, a leading nutrition scientist, unpacks the complexities surrounding ultra-processed foods (UPFs). He explains that not all UPFs are equally harmful and shares insights into why healthier options often come with a higher price tag. Focused on empowering smarter choices, he reviews the top additives to avoid and provides tips for reading labels effectively. With intriguing case studies, he navigates the culinary landscape, even touching on the gourmet hot dog craze and its health implications.

Dr. Kim Williams, a leading cardiologist, shares valuable insights on managing cholesterol even for those on a vegan diet. He explains how saturated fats and ultra-processed foods can impact heart health, despite not containing cholesterol. Williams emphasizes the importance of a high-fiber, whole food, plant-based diet for supporting gut health. He also discusses how public health policies in other countries have successfully reduced heart disease rates. Plus, he offers practical tips for clearer food labeling and healthier eating choices.

Dan Buettner, a Blue Zones researcher and longevity expert, reveals the dietary secrets of centenarians from areas like Okinawa and Sardinia. He highlights the power of whole plant-based foods and shared recipes that promote health and community eating. Discover the importance of traditional ingredients like beans and the joy of preparing meals that nourish both body and soul. Buettner also emphasizes the harmful effects of the standard American diet and the benefits of mindful eating for a longer, healthier life.

Dr. Csilla Veress, a nutrition and lifestyle expert at TrueNorth Health Center, dives into the surprising connections between diet and sleep. She reveals how plant-based foods rich in magnesium and melatonin, like tart cherries and kiwis, can enhance sleep quality. Dr. Veress explains how fiber and the microbiome influence rest and discusses the effects of high-fat diets and late-night eating on sleep architecture. She also highlights the role of intermittent fasting in resetting our circadian rhythms, offering strategies for better sleep through dietary choices.

Cyrus Khambatta, a diabetes expert and co-founder of Evolution Health, explores the fascinating world of cellular energy and its relationship to inflammation and chronic disease. He explains the vital role mitochondria play in our health and how we can enhance them through nutrition. Discover the seven powerhouse foods that combat inflammation, including turmeric and cacao. Cyrus also delves into how free radicals impact our cells and why understanding these concepts can lead to better health choices. It's a mix of science and practical dietary advice!

Join Dr. Will Bulsiewicz, a gut health expert and author, alongside Dr. Gemma Newman, a holistic practitioner known for her plant-based focus. They dive into the critical link between gut health and inflammation, highlighting how a diverse plant-forward diet can transform your well-being. Personal anecdotes enrich the conversation, along with insights on the role of fibers and polyphenols in reducing inflammation. They also tackle dietary guidelines, discuss the gut-immune connection, and share their excitement for an upcoming book launch.

Dr. Meagan Grega, board-certified in lifestyle medicine, joins Dr. Joel Fuhrman, a leading advocate of the Nutritarian diet, and Dr. Stephan Esser, who specializes in maximizing athletic recovery through nutrition. They discuss the transformative effects of whole food plant-based diets, share insights on overcoming food addiction, and highlight the nutritional needs of top athletes. The trio also emphasizes that it's never too late to adopt healthier eating habits for longevity and well-being.

Fiber might just be the best defense against heart disease -- and you're probably not getting enough (even if you're plant-based). Cardiologist Dr. Danielle Belardo says she eats 90 grams of fiber per day. That's more than three times the recommended minimum amount for women. And she says eating more fiber can not only protect your heart, it can reverse heart disease -- even in people who have had a heart attack or stroke!   Dr. Belardo joins Chuck Carroll to break down what most people (and even some doctors) get wrong about heart health. She shares how much fiber you actually need, why some people feel bloated when they add beans or greens, and how to increase fiber intake without the discomfort.   Dr. Belardo also shares why she encourages her patients to use MyFitnessPal to easily track fiber and nutrient intake.   On this episode of The Exam Room, you'll learn: - How much fiber you actually need in a day - The best sources of fiber (that actually taste amazing!) - How to use MyFitnessPal to get more fiber in your diet - How to increase your fiber intake without the gas and bloating - What fad diets get wrong about cholesterol and heart health - What studies show about fiber's impact on heart disease   — — SHOW LINKS — — MyFitnessPal https://www.myfitnesspal.com — — — Danielle Belardo Website: https://www.precisionpreventivecardiology.com IG: https://www.instagram.com/daniellebelardomd   — — EVENTS — — International Conference on Nutrition in Medicine Where: Washington, DC When: August 14-16, 2025 Tix & Speakers: https://www.pcrm.org/icnm Use code NUTRITION50 to save $50 — — — Fit Vegan Workshop Where: Vancouver, BC, Canada When: Sept. 20-21, 2025 Tix: https://fitvegancoaching.com/vancouver-2025 Use code CHUCK to save $112 — — — Wellness Weekend Where: Canaan Valley Resort - Davis, WV When: Sept. 26-27, 2025 Tix & Speakers: https://www.brendaworkmanspeaks.com/wellness-weekend   — —EXAM ROOM NEWSLETTER — — Sign up: https://www.pcrm.org/examroomvip   — — THIS IS US — — The Exam Room Podcast Instagram: https://www.instagram.com/theexamroompodcast — — — Chuck Carroll Instagram: https://www.instagram.com/ChuckCarrollWLC Facebook: https://www.facebook.com/ChuckCarrollWLC X: https://www.twitter.com/ChuckCarrollWLC — — — Physicians Committee Instagram: https://www.instagram.com/physicianscommittee Facebook: https://www.facebook.com/PCRM.org X: https://www.twitter.com/pcrm YouTube: https://www.youtube.com/user/PCRM Jobs: https://www.pcrm.org/careers   — — SUBSCRIBE & SHARE — — 5-Star Success: Share Your Story Apple: https://apple.co/2JXBkpy​​ Spotify: https://spoti.fi/2pMLoY3 — — — Please subscribe and give the show a 5-star rating on Apple Podcasts, Spotify, or many other podcast providers. Don’t forget to share it with a friend for inspiration!

Saturated fat -- not eggs -- is the key culprit behind high LDL cholesterol, which can lead to cardiovascular disease And in fact, a diet low in saturated fat and high in dietary cholesterol, such as that found in eggs, can lower blood cholesterol levels. This -- according to a new study from researchers at the University of South Australia.   But what are we to make of this study, which received funding from an offshoot of the American Egg Board, an organization focused on marketing and promoting eggs?   Dr. Neal Barnard joins Chuck Carroll on this episode of The Exam Room to tell us what he makes of these findings, and to answer your questions about saturated fats, dietary cholesterol and eggs.   In this episode of The Exam Room, you'll learn:   - Whether eggs raise cholesterol for everyone - Whether eggs egg whites and free-range eggs are healthier options - Dr. Barnard's favorite egg substitutes - Whether eggs or meat and dairy have a greater impact on cholesterol - How many eggs are safe to eat per week - How saturated fat influences cholesterol absorption - How quickly eggs can raise cholesterol - Genetic factors that influence cholesterol   This episode is sponsored by The Gregory J. Reiter Memorial Fund, which supports organizations like the Physicians Committee that carry on Greg’s passion and love for animals through rescue efforts, veganism, and wildlife conservation.   — — SHOW LINKS — — Gregory J. Reiter Memorial Fund https://gregoryreiterfund.org — — — Shelfy Refrigerator Purifier https://vitesy.com/shelfy — — — Egg Cholesterol Study https://bit.ly/eggstudy2025 — — EVENTS — — International Conference on Nutrition in Medicine Where: Washington, DC When: August 14-16, 2025 Tix & Speakers: https://www.pcrm.org/icnm Use code NUTRITION50 to save $50 — — — Fit Vegan Workshop Where: Vancouver, BC, Canada When: Sept. 20-21, 2025 Tix: https://fitvegancoaching.com/vancouver-2025 Use code CHUCK to save $112 — — — Wellness Weekend Where: Canaan Valley Resort - Davis, WV When: Sept. 26-27, 2025 Tix & Speakers: https://www.brendaworkmanspeaks.com/wellness-weekend   — —EXAM ROOM — — Newsletter: https://www.pcrm.org/examroomvip Instagram: https://www.instagram.com/theexamroompodcast — — — Dr. Neal Barnard Books: https://amzn.to/3HhVlrF Instagram: https://www.instagram.com/drnealbarnard Facebook: https://www.facebook.com/NealBarnardMD X: https://x.com/DrNealBarnard — — — Chuck Carroll Instagram: https://www.instagram.com/ChuckCarrollWLC Facebook: https://www.facebook.com/ChuckCarrollWLC X: https://www.twitter.com/ChuckCarrollWLC — — — Physicians Committee Instagram: https://www.instagram.com/physicianscommittee Facebook: https://www.facebook.com/PCRM.org X: https://www.twitter.com/pcrm YouTube: https://www.youtube.com/user/PCRM Jobs: https://www.pcrm.org/careers — — SUBSCRIBE & SHARE — — 5-Star Success: Share Your Story Apple: https://apple.co/2JXBkpy​​ Spotify: https://spoti.fi/2pMLoY3 — — — Please subscribe and give the show a 5-star rating on Apple Podcasts, Spotify, or many other podcast providers. Don’t forget to share it with a friend for inspiration!

We're talking F-words on the show today! That's right: Fiber! From gut health to glucose control, fiber is the unsung hero of your diet.   Registered Nurse and mom Kylie Buckner joins us to explain why she’s a fiber fanatic — and how she’s teaching her 3-year-old (a self-declared vegan) to love fiber, too. This plant-based advocate joins us to drop some F-bombs (family-friendly ones) and share everything you need to get started on adding more fiber to your diet.   She joined Chuck Carroll at the National Health Association conference in Cleveland.   In this episode of The Exam Room, you'll learn:   - How much fiber you actually need in a day (hint: it’s more than you think) - How to talk to kids about gut health and good food - How fiber slows sugar absorption and protects blood sugar - Kylie’s go-to high-fiber foods that taste great - How much protein you really need - The best fiber-rich plant-based protein sources   Check out Kylie's new podcast Green Glow Lifestyle on Apple Podcasts or Spotify.   — — SHOW LINKS — — Kylie Buckner Evolution Health: https://evolution-health.co — — — Green Glow Lifestyle Podcast Apple: https://podcasts.apple.com/us/podcast/green-glow-lifestyle/id1794166113 Spotify: https://open.spotify.com/show/6xtYoO9Qs3dfFNWLizZkgW — — EVENTS — — International Conference on Nutrition in Medicine Where: Washington, DC When: August 14-16, 2025 Tix & Speakers: https://www.pcrm.org/icnm Use code NUTRITION50 to save $50 — — — Fit Vegan Workshop Where: Vancouver, BC, Canada When: Sept. 20-21, 2025 Tix: https://fitvegancoaching.com/vancouver-2025 Use code CHUCK to save $112 — — — Wellness Weekend Where: Canaan Valley Resort - Davis, WV When: Sept. 26-27, 2025 Tix & Speakers: https://www.brendaworkmanspeaks.com/wellness-weekend — — — National Health Association Conference Where: Cleveland, OH When: June 25-28, 2026 Tix: https://bit.ly/NHA2026 — —EXAM ROOM NEWSLETTER — — Sign up: https://www.pcrm.org/examroomvip — — THIS IS US — — The Exam Room Podcast Instagram: https://www.instagram.com/theexamroompodcast — — — Chuck Carroll Instagram: https://www.instagram.com/ChuckCarrollWLC Facebook: https://www.facebook.com/ChuckCarrollWLC X: https://www.twitter.com/ChuckCarrollWLC — — — Physicians Committee Instagram: https://www.instagram.com/physicianscommittee Facebook: https://www.facebook.com/PCRM.org X: https://www.twitter.com/pcrm YouTube: https://www.youtube.com/user/PCRM Jobs: https://www.pcrm.org/careers  — — SUBSCRIBE & SHARE — — 5-Star Success: Share Your Story Apple: https://apple.co/2JXBkpy​​ Spotify: https://spoti.fi/2pMLoY3 — — — Please subscribe and give the show a 5-star rating on Apple Podcasts, Spotify, or many other podcast providers. Don’t forget to share it with a friend for inspiration!