The mindbodygreen Podcast

Melissa Urban: “A boundary is not designed to control someone else.” Melissa, the co-founder and CEO of Whole30, joins mbg co-CEO, Jason Wachob, to discuss how to create healthy boundaries, plus:- Melissa’s personal boundaries journey (~01:12)- Why boundaries need to be part of the well-being conversation (~03:39)- Why boundaries were critical on Melissa’s road to recovery (~05:30)- Why Melissa has a favorite ex-boyfriend (~08:11)- How to set healthy boundaries around food (~12:11)- What to do if a family member disrespects your boundaries (~15:17)- What to do if a loved one makes poor decisions for their health (~19:09)- How to set healthy boundaries with your parents (~23:47)- How to know if you should break up with a friend (~26:52)- How social media makes our communication worse (~29:22)- How to identify the emotional vampires in your life (~34:56)- How to support your partner without draining your own energy (~38:51)- How to incorporate boundaries in your well-being routine (~40:56)- One thing everyone should add to their boundaries routine (~44:41)Referenced in the episode:- Melissa's newest book, The Book of Boundaries: Set the Limits That Will Set You Free. - Melissa's previous book, The Whole30.- mbg article about setting healthy boundaries.- Melissa's podcast, Do The Thing.- Follow Melissa on Instagram.- Check out Melissa's website.We hope you enjoy this episode sponsored by Tom's of Maine, 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: podcast@mindbodygreen.com. Learn more about your ad choices. Visit megaphone.fm/adchoices

Jess Cording, R.D., CDN: “There is tremendous power in fixing the little things we can do something about.” Jess, a registered dietitian, health coach, and author, joins mbg co-CEO, Jason Wachob, to discuss the self-care struggle, plus:- Jess’s experience caring for a loved one with terminal illness (~00:25)- Challenges caring for a loved one as a licensed professional (~05:01)- Why we should talk more about drug-nutrient interactions (~08:40)- How stress can manifest physically in the body (~12:59)- How Jess managed her long-term stress (~15:01)- How to deal with physical vs. emotional food cravings (~17:56)- Why you should only fix what you can (~23:18)- What everyone should know about end-of-life care (~25:04)- What we can learn about health from famous musicians (~30:52)- Advice for someone facing an insurmountable illness right now (~36:54)Referenced in the episode:- Jess's book, The Farewell Tour: A Caregiver's Guide to Stress Management, Sane Nutrition, and Better Sleep.- mbg Podcast episode #167, with Jess.- Listen to The Farewell Tour Playlist on Spotify.- The Book of Boundaries: Set the Limits That Will Set You Free, by Melissa Urban.Take 25% off our nootropics with code BRAINCODE. Cannot combine with gift cards or other discount codes. Apply code at checkout.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: podcast@mindbodygreen.com. Learn more about your ad choices. Visit megaphone.fm/adchoices

Dale Bredesen, M.D.: “Get that heart rate going, and it will pay dividends in the long-run.” Bredesen, a neurologist and New York Times bestselling author, joins mbg co-CEO, Jason Wachob, to discuss the future of addressing Alzheimer’s disease, plus:- What medical schools get wrong about Alzheimer’s treatment (~00:31)- Dale’s protocol to enhance cognition (~03:39)- How to mitigate risk factors for Alzheimer’s (~06:37)- Why everyone should get a cognoscopy (~09:49)- Top labs to get to assess your cognition (~11:57)- The stages of cognitive decline & when to intervene (~18:41)- How to eat to prevent cognitive decline (~21:48)- The best grocery list for brain health (~26:47)- How to get more bang for your buck with strength training (~32:17)- The brain benefits of saunas (~36:53)- How light exposure impact your brain (~39:07)- How your oral microbiome affects your brain (~41:53)- Will we ever be able to cure Alzheimer’s? (~48:20)Referenced in the episode:- Dale's books, The End of Alzheimer's, The End of Alzheimer's Program, and The First Survivors of Alzheimer's. - Dale's trial in the Journal Of Alzheimer's Disease.- apoe4.info- Learn more about getting a cognoscopy.- A study on exercise & BDNF.- mbg Podcast episode #404, with Maria Shriver & Patrick Schwarzenegger.- Shop KAATSU bands.- A study on saunas & brain health.- A study on vitamin D status & brain health.- Learn more about MyPerioPath.Take 25% off our nootropics with code BRAINCODE. Cannot combine with gift cards or other discount codes. Apply code at checkout.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: podcast@mindbodygreen.com. Learn more about your ad choices. Visit megaphone.fm/adchoices

Héctor García and Francesc Miralles: “Never retire from what you love to do.”Héctor and Francesc, anthropologists and bestselling authors, join mbg co-CEO, Jason Wachob, to discuss how centenarians live, eat, and move, plus:- What is Ikigai (~01:05)- How people in Okinawa live to 100 (~04:30)- How smiling can help you live longer (~08:08)- Why you should stay physically & mentally active (~10:55)- How to identify your Ikigai (~14:12)- How to find purpose outside of work (~19:43)- The benefits of Morita therapy and logotherapy (~27:45)- How Okinawans eat for longevity (~32:00)- The magic of green tea (~44:54)- Why natural movement is key for well-being (~46:03)- The health benefits of forgiveness (~51:32)- Why retirement may not be the best option (~52:43)Referenced in the episode:- Héctor and Francesc's book, Ikigai: The Japanese Secret to a Long and Happy Life.- WHO data on life expectancy in Japan.- A study on early retirement and mortality.- A study on green tea and longevity.- mbg Podcast episode #356, #298, #157, and #33, with Dan Buettner.Take 20% off our longevity & vitality collection with code LONGEVITYPOD. Cannot combine with gift cards or other discount codes. Apply code at checkout.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: podcast@mindbodygreen.com. Learn more about your ad choices. Visit megaphone.fm/adchoices

Alexis Cowan, Ph.D.: “Ultimately, the best diet is the one that's balanced and not overly restrictive."Alexis, a Princeton-trained metabolic health expert, joins mbg co-CEO, Jason Wachob, to discuss how to optimize your gut health and maintain a healthy weight, plus:- Alexis’ personal weight loss journey (~00:31)- The link between gut health & metabolism (~12:33)- How to optimize metabolically healthy gut bacteria (~17:45)- Why you shouldn’t peel your apples (~18:50)- Why people struggle maintaining a healthy weight (~21:53)- How much strength training you need for a healthy metabolism (~27:05)- The role of leaky gut in weight management (~32:22)- How Alexis reversed her dairy intolerance (~36:06)- The best diet for a healthy metabolism (~40:02)- The best sources of plant-based protein (~46:00)- How to drink coffee without messing with your gut (~49:56)- Why you should always drink filtered coffee (~53:29)Referenced in the episode:- A study on Akkermansia muciniphila and longevity.- The Immunity Code, by Joel Greene- A study on 2'-FL and bifidobacteria.- A study on insulin resistance & muscle.- A study on unfiltered coffee & mortality.- Check out Danger Coffee.- Follow Alberto Perlman.Note: This episode briefly mentions eating disorders. If you are struggling with any of the signs and symptoms, you can call the National Eating Disorder Association hotline at (800) 931-2237.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: podcast@mindbodygreen.com. Learn more about your ad choices. Visit megaphone.fm/adchoices

Lauren Kelley-Chew, M.D.: “The same food that you eat in the morning versus the night will have a different glucose response.”Lauren, a physician and Head of Clinical Product at Levels, joins mbg co-CEO, Jason Wachob, to discuss all things blood sugar balance, plus:- The link between blood sugar & anxiety (~00:46)- How to test your insulin levels (~05:18)- How to minimize blood sugar spikes (~10:10)- The best types of exercise to balance blood sugar (~14:49)- Why you should consume vinegar before a meal (~19:30)- The best & worst alternative milks for blood sugar (~22:27)- The best breakfasts for blood sugar balance (~26:25)- How to eat bread without spiking your blood sugar (~29:56)- Why you should eat leftover sweet potatoes (~32:14)- Surprising foods that can spike your blood sugar (~35:19)- Why you can eat more carbs at breakfast (~37:43)- The role of sunlight in metabolic health (~43:35)- How to optimize kids’ blood sugar levels (~46:18)- Who shouldn’t wear a continuous glucose monitor (~51:45)- How long you should actually wear a glucose monitor (~55:03)- The link between social connections & metabolic health (~56:17)- Shocking food pairings that can impact blood sugar (~01:01:13) Referenced in the episode:- Check out Levels.- Follow Lauren on Instagram.- A study on insulin resistance & depression.- A study on vinegar & metabolic health.- A review on dairy & metabolic health.- A study on natural light & glucose levels.- The Roseto study.- BaseCulture keto bread.- mbg Podcast episode #434, with Amy Sapola, PharmD- mbg Podcast episode #427, with Ben Bikman, Ph.D.- mbg Podcast episode #342, with Casey Means, M.D.Note: This episode briefly mentions eating disorders. If you are struggling with any of the signs and symptoms, you can call the National Eating Disorder Association hotline at (800) 931-2237.We’re having our first ever mindbodygreen birthday sale! Save up to 30% off across all our supplements and personal care products when you visit shop.mindbodygreen.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: podcast@mindbodygreen.com. Learn more about your ad choices. Visit megaphone.fm/adchoices

Gabrielle Lyon, D.O.: “Muscle is the organ of longevity, and it really dictates everything about health and wellness.”Gabrielle, a functional medicine physician, joins mbg co-CEO, Jason Wachob, to discuss what you need to know about muscle-centric medicine, plus:- Why muscle is the organ of longevity (~01:02)- How much muscle mass you need for a longer life (~02:55)- The best exercises in your 20s, 30s, 40s, 50s & beyond (~11:49)- How long you actually need to workout to reap the benefits (~20:16)- Why your workouts should always be somewhat challenging (~28:26)- Why Pilates alone is not sufficient (~32:15)- How much protein you need to maintain muscle mass (~40:27)- Why you should look at the leucine content of your food (~49:25)- The top plant & animal sources of protein (~53:50)- How to know if you actually need protein post-workout (~55:11)- How gaining muscle mass can ultimately help you lose weight (~58:12)Referenced in the episode:- Learn more about Gabrielle and muscle-centric medicine.- A paper on exercise as medicine for chronic disease.- ISSN paper on protein intake.- A study on protein overfeeding & body fat.- Learn more about Andy Galpin, Ph.D.- A study on adolescents, protein intake & healthy eating habits.- A study on protein intake & "younger" muscles. We’re having our first ever mindbodygreen birthday sale! Save up to 30% off across all our supplements and personal care products when you visit shop.mindbodygreen.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: podcast@mindbodygreen.com. Learn more about your ad choices. Visit megaphone.fm/adchoices

Ryan Holiday: “Discipline makes whatever you do great.”Ryan, a No. 1 New York Times bestselling author, joins mbg co-CEO, Jason Wachob, to discuss how to practice self-discipline for long-term success, plus:- How abundance can make you unhappy (~00:35)- How to become good at self-discipline (~04:28)- Why you shouldn’t have iMessage on your computer (~08:39)- How routines help you succeed (~11:09)- Why you shouldn’t check your phone first thing in the morning (~15:48)- The mental benefits of a clean workspace (~18:14)- How to get over a creative slump (~30:34)- The importance of small wins & taking one step at a time (~32:50)- How to maintain long-term happiness & success (~42:48)- How self-discipline can make you successful (~46:59)Referenced in the episode:- Ryan's newest book, Discipline Is Destiny: The Power of Self-Control.- Check out all of Ryan's bestselling books.- mbg Podcast episode #213 and #166, with Ryan.- The Power Broker, by Robert A. Caro.- mbg Podcast episode #350, with Gretchen Rubin.- Listen to Mark Zuckerberg on The Joe Rogan Experience.- Endurance, by Alfred Lansing.- mbg Podcast episode #408, with Troy AikmanTake 25% off probiotic+ with code PROBIOTICPOD. Cannot combine with gift cards or other discount codes. Apply code at checkout.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: podcast@mindbodygreen.com. Learn more about your ad choices. Visit megaphone.fm/adchoices

Amy Sapola, PharmD: “Get in as much color with your food as you can. Color is phytonutrients, and color is that sensory experience.” Amy, a functional medicine expert, joins mbg co-CEO, Jason Wachob, to discuss the all-time best nutrition hacks, plus:- Why blood sugar balance is critical for optimizing metabolism (~04:04)- How vegetables can increase your happiness (~07:38)- Why some processed foods don’t spike your blood sugar (~10:44)- Why you should boil your sweet potatoes (~12:36)- Why regenerative agriculture is crucial for health (~18:48)- How Amy prescribes food to her clients (~24:35)- Why you shouldn’t peel your vegetables (~29:51)- The best foods for heart health (~33:07)- The No. 1 most underrated & nutrient-dense vegetable (~34:05)- How to shop sustainably for food & clothing (~38:40)- The health benefits of making your meals aesthetically pleasing (~43:37)Referenced in the episode:- A study on vegetable consumption and happiness.- Learn more about the Culinary Vegetable Institute.- An mbg article on the Mediterranean diet.- Check out Jennifer Rubell's art.- Learn more about The Chef's Garden.- The CDC's list of powerhouse vegetables.Note: This episode briefly mentions eating disorders. If you are struggling with any of the signs and symptoms, you can call the National Eating Disorder Association hotline at (800) 931-2237.We hope you enjoy this episode sponsored by Cotton, 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: podcast@mindbodygreen.com. Learn more about your ad choices. Visit megaphone.fm/adchoices

Katrina Ubell, M.D.: “No nutritionist is going to know how to feed your body better than you, if you actually pay attention.”Katrina, a pediatrician turned master-certified life coach, joins mbg co-CEO, Jason Wachob, to discuss how to actually eat intuitively, plus:- Katrina’s personal weight loss journey (~00:39)- The role of mindset in maintaining a healthy weight (~09:11)- Why restrictive diets don’t work (~13:42)- How to strengthen your hunger cues (~16:15)- How to identify your weight set point (~26:25)- How to decrease emotional eating (~34:51)- Katrina’s personal nutrition philosophy (~39:00)- Why willpower is a fool’s errand (~50:34)- Why you should space out your dinner & dessert (~52:09)Referenced in the episode:- Katrina's book, How to Lose Weight for the Last Time. - Check out Katrina's website.- Listen to Katrina's podcast, Weight Loss For Busy Physicians.- mbg Podcast episode #365, with Mark Schatzker- The Obesity Code, by Jason Fung, M.D.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: podcast@mindbodygreen.com. Learn more about your ad choices. Visit megaphone.fm/adchoices