The mindbodygreen Podcast

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

David R. Montgomery, Ph.D. & Anne Biklé: “We're losing about 33% of our ability to feed ourselves globally each year to ongoing soil loss and soil degradation.” David and Anne, husband and wife duo and co-authors, join mbg co-CEO, Jason Wachob, to discuss how to get the most nutritional bang for your buck, plus:- What we’re getting wrong with farming & agriculture (~02:00)- How we can nurture the soil & feed everyone (~07:09)- The health benefits of eating organic food (~11:51)- The importance of grass-fed meat (~23:05)- Link between omega-3’s & immunity (~27:35)- How the soil can change the flavor of your food (~31:13)- How to know if you’re a “supertaster” (~35:16)- The connection between soil health & longevity (~39:30)- How to support farmers & rebuild soil health (~42:29)- What Bill Gates is really doing with all that farmland (~45:56)- The link between flavor & your health (~55:31)Referenced in the episode:- David & Anne's newest book, What Your Food Ate: How to Heal Our Land and Reclaim Our Health. - UN's 2015 Global State of the Soil report.- David's previous book, Growing A Revolution.- David & Anne's previous book, The Hidden Half Of Nature.- A 1993 study on the mineral differences between organic & conventional food.- A 2001 study on organic crops & vitamin content.- A 2014 study on organic food & phytochemicals.- A study on tomatoes' flavor profile & phytochemicals.We hope you enjoy this episode sponsored by Dame Products, 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

Steve Hendricks: “We have what seems to be a cure for high blood pressure, and no one knows about it.”Steve, a journalist and author, joins mbg co-CEO, Jason Wachob, to discuss the best time to eat for your health, plus:- A comprehensive history of fasting (~01:17)- How fasting became a therapeutic tool for well-being (~12:54)- How fasting can both protect & repair your health (~18:33)- The science-backed benefits of a water only fast (~22:51)- How fasting can help reduce side effects from chemotherapy (~29:56)- The case for eating a bigger breakfast (~40:48)- The best foods to ease you out of a fast (~50:33)- Steve’s personal fasting routine (~56:07)- The future of fasting as medicine (~01:02:15)Referenced in the episode:- Steve's book, The Oldest Cure In The World.- Read Henry Tanner, M.D.'s biography, Forty Days Without Food!- An mbg article on intermittent fasting.- Learn more about Alan Goldhamer, D.C. and the TrueNorth Health Center.- A study on fasting and blood pressure.- Valter Longo, Ph.D.'s study on fasting and chemotherapy.- mbg Podcast episode #47, with Valter.- Learn more about Satchin Panda, Ph.D's research.- A study on earlier eating windows and weight loss.- A study on earlier eating windows and the autophagy gene.- A study on earlier eating windows and cardiometabolic health.- Michael Greger, M.D.'s Nutrition Facts website.- Learn more about fasting clinics on Hendrick's website.Note: This episode is about fasting and its potential benefits as a healing modality. There will be discussion around food restriction, and if that's a topic that's hard for you, feel free to skip this one! Also, water-only fasts are done in clinical settings, and they should not be attempted on your own. Taking care of yourself is always priority No. 1.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

Michael Rubino: “If you’re dealing with mysterious health issues and you haven't checked your air quality, you probably should.” Michael, a mold remediation expert (also known as "The Mold Medic"), joins mbg co-CEO, Jason Wachob, to discuss how to know if you have mold in your home, plus:- How to identify the different types of mold (~03:41)- What factors contribute to mold, beyond climate (~07:26)- How to build a “mold-free” home (~11:13)- What to do if you’ve been exposed to toxic mold (~19:51)- How to control your home’s air quality (~22:10)- The one mistake we’re all making with humidifiers (~25:46)- Unsuspecting hotspots for mold (~31:39)- What people get wrong when it comes to mold exposure (~38:05)Referenced in the episode:- Michael's book, The Mold Medic: An Expert’s Guide on Mold Removal. - mbg Podcast episode #323, with Kenneth Bock, M.D.- mbg Podcast episode #410, with Ann Shippy, M.D.- A video on how mold exposure impacted one woman's health.- Shop MERV 16 filters.Take 25% off vitamin D3 potency+ with code D3POD. 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