Welcome to Radical Vitality! In this episode, I speak with Dr. Tyler Jean about how inflammation works, how to prevent systemic inflammation that wreaks havoc on your health, and the power of food, lifestyle, and mindset. While acute inflammation is crucial to triggering the body’s healing response, problems begin when inflammation persists for too long. Eight out of 10 leading causes of death worldwide are linked to chronic inflammation. Dr. Tyler explains that when we merely quell the pain of inflammation but not the inflammation itself, it lingers in the body. Food is either anti-inflammatory or inflammatory. Dr. Tyler explains how your body processes each type and the four key factors that make up anti-inflammatory foods. In addition to food, Dr. Tyler recommends looking at seven other pillars of health, including stress, mold, the gut, and metabolic health. While food may seem like the most obvious area to change, the others are equally important! If you’re unsure whether inflammation is underlying a health condition, such as ADHD, rosacea, or asthma, Dr. Tyler recommends a few ways to test for potential links. Ultimately, returning to the health basics is the best way to start the healing journey.  Finally, Dr. Tyler shares his concerns about weight loss drugs, which can severely strip the body of skeletal muscle. Instead, he recommends doubling down on healthy foundations. He then breaks down how intermittent fasting can be effective in lowering inflammation. Prepare to leave this conversation equipped with tools and actionable tips that you can start putting into practice today to reduce the burden of chronic inflammation.  Episode Outline: (04:03) Why managing inflammation is important (10:04) Types of inflammation (16:34) Dr. Tyler’s top anti-inflammatory foods (21:52) 8 pillar healing funnel (31:44) Relationship between ADHD, asthma, and inflammation (38:11) Dr. Tyler’s healing journey (44:44) Chronic inflammation and weight loss (57:40) Dr. Tyler’s community, HealthX Connect with Dr. Tyler Jean:  Follow Dr. Tyler Jean on Instagram Learn more on Dr. Tyler Jean’s website Join Dr. Tyler's Members-Only Portal, HealthX, for expert guidanceConnect with Kanchan: ⁠ Instagram⁠ ⁠ Website⁠⁠ Newsletter⁠⁠ Subscribe on YouTube⁠

Welcome to Radical Vitality! In this episode, I speak with Sarah Ann Macklin about what it means to be truly well, how appearance doesn’t indicate wellness, deep self-care, and navigating the modern nutrition environment.  Sarah shares her story of transitioning from an international model of 15 years to a nutrition educator. She was living what seemed like the perfectly glamorous life as a model who seemingly had it all on the outside but whose health and well-being were suffering hugely on the inside. Eventually, she hit rock bottom from habitual burnout, and her body shut down. She had become completely disassociated from her body and self.  We talk about the importance of true self-care, how it is an indicator of how much self-compassion and self-respect we hold, and the different shapes it can take. Unfortunately, navigating social media and constantly battling with narratives of how we should fit in make it very easy to speak cruelly to ourselves and compare ourselves to others. Even if you are eating all the right foods and doing all the right things, you are arguably not healthy if stuck in a comparison trap. Our internal narratives impact every aspect of our health.  Sarah explores intuitive eating, the modern food landscape, and how to navigate the explosion of ultra-processed foods. Listening to our body’s intuitive signals in this environment is challenging. Sarah’s work investigates how people can transcend the barriers that stop them from doing what they know they should be doing, such as eating real, whole, nourishing foods. We then discuss the need to separate physical appearance from health and shift from focusing more on the inside than the outside. Sarah dives into another of her seven pillars of health: connection. She shares her experiences of loneliness when she was modeling and how loneliness is detrimental to health. Finding a sense of belonging is fundamental to vitality.  I guarantee you will walk away from this episode inspired to take better care of yourself, disassociate yourself from size and appearance, and focus on how you feel and how you show up in the world. Episode Outline (04:36) Seven pillars of health and self-care (09:19) From Burberry to burnout to Live Well Be Well  (21:28) Navigating social media in a healthy way (27:17) The mind-body metabolizing connection (32:17) “Willpower doesn’t exist in our food landscape.” (41:10) Your body does not define your worth (53:30) Fostering human connection and loneliness Resources Referenced: 7 Pillars of Health  Ellen Langer  Connect with Sarah Ann Macklin:  Follow Sarah Ann Macklin on IG Learn more on Sarah Ann Macklin’s website Subscribe and Listen to Sarah's Live Well Be Well Podcast Learn more about Sarah’s Inner Circle membership Watch Sarah’s Ted Talk Connect with Kanchan: ⁠Instagram⁠ ⁠ Website⁠⁠ Newsletter⁠⁠ Subscribe on YouTube⁠

Welcome to Radical Vitality! In this episode, I speak with Dr. Jed Fahey and Lisa Curtis about the incredible health benefits of moringa, a nutrient-dense leafy green that may help enhance healthspan and prevent chronic disease. Moringa is a protein-rich, leafy green that is more nutritious than kale and has anti-inflammatory benefits rivaling turmeric. This actual superfood naturally grows all over the tropics. The experts, Dr. Jed Fahey and Lisa Curtis, unlock moringa’s superstar nutrient profile, which, unlike many foods, can energize you in real time! The nutrient source behind moringa, phytochemicals, is what the tree uses to fight against pests and pathogens. Dr. Jed breaks down why eating these plants' defense compounds benefits the body. Lisa explains the health benefits of regular consumption and the optimum ways to harvest the vegetables, as done by her company, Kuli Kuli Foods.  We consider the ways moringa could be used to support anti-diabetes diets, especially in places like India, where the trees naturally grow, and for cancer prevention. Lisa gives recommendations for introducing moringa to your diet, both for an energizing effect and a cleansing effect. I hope this episode motivates you to leverage the power of this miracle tree in your life on a more regular basis for health, chronic disease prevention, and more vitality! Episode Outline: (03:47) Meet the experts, Dr. Jed Fahey and Lisa Curtis (07:27) What is moringa?  (13:36) The power of glucosinolates and phytochemicals (24:51) Health benefits of regular consumption (27:29) Anti-diabetes and cancer prevention support (38:11) How to begin taking moringa (43:37) Gut microbiome benefits (46:57) Women’s health, cruciferous vegetables, and moringa (56:11) Sustainability and environmental impact of sourcing moringa (1:00:24) Oatmeal for radical mornings Connect with Dr. Jed Fahey:  Connect with Dr. Jed Fahey on LinkedIn Learn more about Dr. Jed Fahey on his website  Connect with Lisa Curtis:  Learn more about Kuli Kuli Foods and enter RADICAL at checkout for an exclusive 20% discount! Connect with Kanchan:  Instagram  Website Newsletter Subscribe on YouTube

Welcome to Radical Vitality! In this episode, I speak with Dr. Elisa Song about the rise of chronic disease in children and simple ways to combat these worrying trends to keep your children happy and healthy. her career to helping parents and practitioners bridge the gap between conventional and holistic pediatrics. Her latest book, Happy Healthy Kids, is a fun and deeply informative read for you and your child that asks the simple question: What if you could change the future of your child's health with five simple steps?  The foundation of health for our kids and teens is in their microbiome. Chronic disease in children is higher than ever before. We must find new solutions to keeping our children healthy and safe. I love Dr. Song’s holistic approach to healing, which works across food, lifestyle, and medication when necessary. She reminds us that it is never too late to restore a gut microbiome. The basis to do so is using food and lifestyle as medicine. In the face of frightening statistics, like 1 in 2 kids in the US does not eat a single vegetable in a day, educating ourselves on better ways to eat and live is crucial.  Dr. Song shares her five steps for microbiome magic, what to look out for when selecting packaged foods, and how to make everyday meals pop! The goal of getting healthier is to create whole gut resilience, not to strive for perfection or never allow in any “fun” foods. It's not about creating rigid boundaries but learning to make informed choices. We conclude by discussing the differences between good and bad stress. Stimulating the vagus nerve can make you feel great while also lowering chronic inflammation by balancing blood sugar and hormones, which deeply support the microbiome. In fact, Dr. Song recommends vagus nerve balancing activities over any supplements! She shares how to take deep, slow belly breaths and begin your journey with the breath. This episode is a great resource for steps you can take today to nourish your child’s gut microbiome and help your child thrive! Episode Outline: (03:42) The rise of chronic disease diagnoses in children (10:23) Root cause of disease epidemic  (17:06) Healing the gut microbiome (20:57) Dr. Song’s patient stories of gut transformation (28:28) Five steps for microbiome magic (35:49) ‘Mischief makers’ in the diet (39:18) For the ‘white foods’ only kid (44:35) Power of nervous system regulation (49:43) Probiotics supplements and yogurt for kids (56:49) Making informed decisions around added sugar (1:05:15) Link between stress and the microbiome (1:14:13) Spending more time in nature Connect with Dr. Elisa Song: Learn more on Dr. Song’s website Follow Dr. Song on Instagram Buy Dr. Song’s book, Happy Healthy Kids Connect with Kanchan:  Instagram⁠  ⁠Website⁠  ⁠Newsletter⁠ ⁠YouTube

Welcome to Radical Vitality! In this episode, I speak with Dr. Krystle Zuniga about nutrition strategies for cancer prevention, the misinformation surrounding cancer and nutrition, and practical steps we can all take to reduce our risk for cancer and improve outcomes in the face of a cancer diagnosis.  Cancer is one of the major disease risks we face in modern times. Preventing it and properly using nutrition once we have a cancer diagnosis is of prime importance. Dr. Zuniga and I share the frustration of witnessing so much misinformation on the internet about nutrition's role in healing. In this episode, we debunk myth after myth! While I am passionate about providing actionable steps that support a healthy lifestyle, I do want to remind listeners that being human comes with a risk of disease and cancer, so to say we can eliminate risk is impossible. If you have a cancer diagnosis, please remember it is not your fault. Starting from here, Dr. Zuniga offers several ways to reduce cancer risk. We know about the risks associated with alcohol, smoking, and UV exposure, but there is more research than ever before now available around nutrition. The World Cancer Research Fund offers 10 recommendations for cancer prevention, and Dr. Zuniga breaks down a few of those steps in detail. For example, focusing on plants doesn’t mean eliminating all meat when implementing a more plant-forward diet. Another current trend is eating a lot of unprocessed grass-fed red meat. While it is high in heme iron, this kind of iron can lead to oxidative stress as well as high colon and breast cancer risks. We also speak on a few other “controversial” foods: sugar, dairy, and soy. Always do thorough research on any trending advice! While receiving cancer treatment, Dr. Zuniga recommends eating in a way that supports immune function, muscle health, and overall metabolic health. Currently, in the US, there are shockingly few dieticians available compared to the number of people with cancer, so the nutrition advice is not as individualized as it could be. Too often, people are told either that nutrition doesn’t matter or that they can eat whatever they want, both of which are false.  Overall, improving our lifestyle through better sleep, better food, and better stress management prevents cancer and many other illnesses. Magic bullet supplements or fasting techniques do not exist, but consistent small habits will always positively contribute to your well-being. Eating more plants and less processed foods is the perfect way to start today. Episode Outline: (06:48) Dr. Zuniga’s passion for cancer-focused nutrition (08:34) More cancer being detected now in young people than ever, sensational or not? (13:08) Ways to reduce cancer risks in daily life  (16:07) Plant-forward diets and processed meat (21:06) The unprocessed red meat trend (24:25) Berries and cruciferous veggies (26:58) Does dairy lead to cancer?  (29:34) Myth: cancer loves sugar (33:09) Truth around cancer supplements  (42:46) Dietary changes during cancer treatment  (49:27) Survivorship nutrition needs (50:47) Myth: soy causes cancer (55:20) Dr. Zuniga’s non-negotiable daily wellness practice Resources Referenced: Simon Hill’s podcast, The Proof  World Cancer Research Fund’s 10-Step Cancer Prevention Recommendations  ACIR’s New American Plate  Connect with Dr. Krystle Zuniga:  Learn more on Cancer Nutrition HQ’s website Follow Cancer Nutrition HQ on Instagram  Connect with Kanchan:  Instagram  Website  Newsletter YouTube

Dr. Adrian Chavez, an expert in nutrition and exercise science, discusses debunking health fads, the importance of micronutrients, and the detrimental effects of prolonged stress on health. He emphasizes the need for a balanced diet, adequate protein intake, and the dangers of restrictive tracking. Dr. Chavez also touches on the significance of autophagy in fasting and the benefits of collagen supplements for skin health.

Welcome to Radical Vitality! In this episode, I speak with Dr. Vivian Chen, founder of Plateful Health and Lumebox, to talk about how environmental toxins are adversely affecting our health and practical tips for managing them without feeling overwhelmed.  Conventional Western medicine trains doctors to manage disease states and symptoms but not necessarily to create health and vitality in the body by focusing on the root causes of disease. In Dr. Vivian’s experience, she encountered firsthand illnesses that couldn’t be resolved through her conventional medical training. She became fascinated by the often poorly understood root causes of disease and simple lifestyle shifts that can promote health and healing and pivoted to integrative medicine. Detoxification is a natural human process happening 24/7, though we’ve been made to believe it's something to achieve only through pills or 10 days of juices or smoothie cleanses. The detox industry has tapped into our human nature of wanting a quick fix. Ensuring our bodies are detoxing correctly is the crux of Dr. Vivian’s work, but that has to do with what is going in and out of our bodies more than taking any miracle cleanse.  We discuss the role environmental toxins play in our bodies. Dr. Vivian emphasizes that people shouldn’t feel scared about environmental toxins or that they need to 100% overhaul their lives. Instead, the more you know, the more you can take small steps that add up to meaningful change! She offers several actionable tips for improving your body’s natural detox systems that you won’t want to miss.  Dr. Vivian is also the founder of  Lumebox, an innovative red light therapy tool that improves skin conditions and decreases inflammation and pain. It is truly a fabulous product, and I swear by it! Lastly, we discuss the role of alcohol in our detox systems. She explains that when the body receives alcohol, it tries to break it down immediately, putting other functions on the back burner. This can lead other detoxification processes to slow down and show up as another symptom, like PMS or breast tenderness.  Episode Outline: (03:42) On filling in learning gaps after medical school  (09:46) Detox fads (17:46) The liver is in overwhelm (20:31) Do toxins really matter? (25:45) Toxins in the endocrine system (31:28) “Things going in” tips (40:46) Minimize toxin exposure through cookware (45:55) “Things going out” tips (53:32) Red light therapy and detox (1:00:02) Alcohol and health (1:04:12) Dr. Vivian Chen’s daily non-negotiable habits Resources Referenced: Read Count Down by Shanna Swan Learn about your home’s water on the Environmental Working Group’s Tap Water Database Check out the Air Doctor Air Filter use code platefulhealth Connect with Dr. Vivian Chen: Instagram: @plateful.health TikTok: @plateful.health Learn more on Dr. Vivian Chen’s website: platefulhealth.com Learn about Dr. Vivian Chen's Detox Right Course HERE  Enjoy the benefits of red light therapy with my affiliate link Lumebox Check out Dr. Vivian Chen’s free Cookware Guide Connect with Kanchan:  Instagram: @chiefspicemama  Website: spicespicebaby.com   Newsletter YouTube

Welcome to Radical Vitality! In this episode, I speak with Dr. Will Bulsiewicz, a gastroenterologist and New York Times best-selling author, to discuss the fascinating interconnectedness of gut health with every aspect of our well-being.  Gut health is inextricably linked with our overall health, disease risk and longevity. The science is emerging at breakneck speed and it’s telling us that most if not all of our chronic disease burden has a relationship of some sort with the health and vitality of our gut. There is compelling, accumulating evidence that when people have high-fiber, plant-rich diets, they significantly lower their risks of these diseases, and this is precisely what Dr. B speaks with me about today. The microbiome is like a command center for human health, which includes digestion as well as metabolism, the immune system, hormones, mood, and brain health. Dr. B emphasizes the importance of examining one’s bowel movement patterns to identify potential problems and understand the possible interconnectedness of other symptoms with one’s gut health. We speak about the imperative of eating a wide variety of plants and fermented foods. For me, the best way to ensure consistent diversity across plants is to make them delicious! Dr. B then walks us through two companies he is associated with, firstly Zoe, which I can vouch is amazing, that offers microbiome testing and very personalized diet suggestions, as well as 38TERA, which manufactures a truly innovative microbiome and prebiotic fiber supplement.  If you want to learn more about how gut health is connected to seemingly every pillar of our health, from inflammation, exercise, sleep, skin, and even conditions such as leaky gut and acid reflux, and simple yet powerful ways to optimize it, this episode is not to be missed!  Episode Outline: (03:12) The importance of prioritizing gut health (09:23) Signs that your gut health is great, or not (12:33) Bristol Stool Scale (19:20) Gut microbiome tests and the Zoe diet (28:45) The gut loves consistent variety! (34:42) Coffee and acid reflux (38:01) Everyday foods Dr. B recommends for gut health (42:29) America doesn’t have a protein problem but a fiber problem (50:59) Fiber supplements vs the real thing (52:43) Exercise and the gut connection(55:32) Small fasts yield big impact (1:00:09) Truth behind leaky gut (1:05:13) Hormesis, or how different kinds of stress impact the microbiome (1:10:20) The nuance of probiotics  Resources Referenced: Efficacy of Probiotics in Children and Adolescents With Atopic Dermatitis: research paper Bristol stool scale: diagram Going Head to Head with Heartburn course: enroll here How to Become FIBER FUELLED and Revolutionize Your Health: Momlight! podcast episode Can Spices Improve Your Health? with Kanchan Koya: ZOE podcast episode Connect with Dr. Will Bulsiewicz:  Instagram: @theguthealthmd Website: theplantfedgut.com Learn more about Zoe: zoe.com Learn more about Dr. B's new science-based prebiotic supplement: 38tera.com Buy Fiber Fueled Buy The Fiber Fueled Cookbook Connect with Kanchan:  Instagram⁠  ⁠Website⁠  ⁠Newsletter⁠ ⁠YouTube

Welcome to Radical Vitality! In this episode, I speak with Dr. Sue Varma, a distinguished psychiatrist and cognitive behavioral therapist, to discuss her latest book, Practical Optimism, which holds the keys to establishing greater meaning, mastery, and acceptance in your life.  Dr. Varma’s new book, Practical Optimism, is written as a solution to the mental health crisis our society continues to face. Practical optimism is about becoming a resourceful, realistic, and thoughtful problem solver. It’s a mindset to develop so that you can cope with any crisis and use it as fuel to flourish, supported by life skills.  Optimists are predisposed to better mental health than non-optimists. Dr. Varma draws a distinct line between toxic optimists and practical optimists. Optimists are defined as taking positive action steps, investing in themselves, and having better habits than non-optimists. Ultimately, she stresses, practical optimism is a practice, like yoga or journaling. Dr. Varma introduces the 8 pillars to becoming a practical optimist as detailed in her book. In several cases, she compares how a pessimist and an optimist might handle the same situation to illuminate the best form of behavior. She also offers quick-to-implement tips for when you’re up against negative emotions, such as the name it, claim it, frame it, tame it framework.  Ultimately, there is no health without mental health. Good and bad feelings will come and go, and they are all part of the human experience. This conversation with Dr. Varma is honestly full of amazing wellness tips that you can integrate into your daily wellness practice today! Episode Outline: (03:09) Dr. Varma’s passion for psychiatry began at home  (05:55) Current state of mental health (09:02) Optimists tend to be the mental healthiest (12:04) Research of resilience (14:54) How to become a practical optimist (18:58) What to do with negative feelings  (26:05) Introduction to the eight pillars of practical optimism (31:43) Physical health supports an optimistic mindset  (38:02) Intentional social media habits (42:51) Tips for engaging in a healthy hustle culture  (48:09) Dr. Varma’s non-negotiable daily habit Resources Referenced: Wherever You Go, There You Are by Jon Kabat-Zin Connect with Dr. Sue Varma: Instagram Website Newsletter Order Practical Optimism: The Art, Science & Practice Of Exceptional Wellbeing Connect with Kanchan:  Instagram⁠  ⁠Website⁠  ⁠Newsletter⁠ ⁠YouTube

Muzammil Ahmad is a medical student and a nutrition coach on a mission to raise awareness about the health benefits of plant-based diets and the importance of the role of diet in disease prevention, disease risk and disease progression. Muzammil believes in 'food as medicine' and utilizing lifestyle changes to optimize one’s health. As a medical student, he is passionate about transforming a reactionary approach to medicine to a more proactive approach. In this episode, Muzammil shares how his journey to a plant based lifestyle helped him conquer his health problems and how we can all lean into science behind plant-based diets to live a life of radical vitality. Learn more at www.drplantbased.ca and follow Muzammil on instagram @dr.plantbased