Practically Healthy by Dr. Melina

The Fountain of Youth in a Bottle: Dr. Emily Werner, PhD, RD, CSSD

Can a supplement help boost strength, energy and endurance? Tune into episode 37 of the Practically Healthy podcast to hear the remarkable science-backed potential benefits of Mitopure(TM)- a groundbreaking new supplement making headlines for its ability to kickstart a crucial recycling process in cells called mitophagy, preventing age-related cellular decline.

 

Dr. Emily Werner, RD, Exercise Physiology PhD and Team Dietician for the Philadelphia 76ers joins to explain the role of mitochondria (aka the “powerhouse of the cell”) and shares why mitochondrial health is important to everyone. The doctors share that as we get older, mitochondrial renewal declines and dysfunctional mitochondria accumulate in the cells, resulting in a host of issues from decline in energy levels, resiliency and muscle function to more significant health issues such as diabetes and cognitive decline.

 

Dr. Werner introduces Urolithin A, a molecule that stimulates the crucial recycling and cleansing process of mitochondria- ultimately protecting cells from age-associated decline. Dr. Werner reveals that 2 out of 3 people do not have the right gut microbiome to produce Urolithin A from food. Mitopure(TM) is a bioavailable Urolithin A supplement 6x purer and stronger than diet levels alone and the first nutrient clinically-proven to trigger mitophagy. The doctors discuss the Mitopure(TM) studies results which show a significant increase in muscle strength and endurance and anecdotally, a better recovery from working out the next day- wow! Dr. Werner also shares exciting immunological effects in mouse studies.

 

Dr. Werner shares her top tips for keeping the 76ers Team well fueled highlighting “Food first, but not food only” and shares practically healthy supplementation strategies and recommendations to help the listener level up their nutrition and support a healthy immunity. Collagen, creatine, vitamin D and more are mentioned- tune in to hear her expert tips!

 

To learn more about the potential benefits of Mitopure(TM), visit timelinenutrition.com or follow them @timelinenutrition.

 

 

Eating for Optimal Health: Dr. Christopher Gardner

Nutrition Science PhD and Professor of Medicine at Stanford, Dr. Christopher Gardner joins to share his expertise as a 20+ year academic leading headline making studies investigating the potential health benefits of various dietary components and food patterns.

Dr. Gardner acknowledges the complexities of nutrition studies and urges the listener to seek “instead of” and “with what” vs “nutrition answers”.

The doctors discuss topical dietary choices including red meat vs alternative meat products- how do they compare with regard to cardiovascular risk factors, TMAO levels, blood pressure and more. Low fat vs low carb diets- which is more effective for weight loss? And keto vs Mediterranean- which is better for blood sugar control and which is better for lowering LDL cholesterol?

Dr. Gardner shares the results of the largest and longest-ever study comparing Atkins, Zone, LEARN and Ornish diets with regard to changes in cardiometabolic risk factors and weight loss- tune in to hear the fascinating findings! And though certain diets are better for certain people, genetics is likely NOT to blame for your weight loss struggles!

A rare opportunity to hear science-based nutrition guidance from one of Dr. Melina’s most respected nutrition colleagues! To learn more about Dr. Gardner, visit https://profiles.stanford.edu/christopher-gardner

 

Menopause Bootcamp: Dr. Suzanne Gilberg-Lenz

Board certified Gynecologist and Integrative Medicine & Menopause Specialist, Dr. Suzanne Gilberg-Lenz joins to talk all things menopause! Dr. Suzanne defines menopause and shares its many signs and symptoms including hot flashes, weight gain, sleep disruption and more. 

She reframes menopause as the “puberty of midlife” and urges listeners to focus on empowering themselves versus viewing menopause as a detriment to their worth.

The conversation shifts to hormone replacement therapy, touching on testosterone pellets and the absence of science-based data to support use. Dr. Suzanne clarifies that she is a fan of hormone supplementation, which when used properly, is shown to have many positive benefits- including reducing risk of death, heart disease, diabetes, Alzheimer's, osteoporosis and more!

The doctors emphasize the role of lifestyle and stress the importance of community in finding practically healthy ways to manage their symptoms. Dr. Suzanne reminds listeners to open themselves to being curious and to focus on moving their body, along with sharing several free and easy practices listeners can begin implementing today!

An informational and empowering episode from a true subject expert! To learn more about Dr. Suzanne or her new book out October 11, “Menopause Bootcamp: Optimize Your Health, Empower Your Self, and Flourish as You Age”, visit thedrsuzanne.com.

 

 

Harness the Benefits of Omega-3 Fatty Acids: Dr. WilIam Harris

Dr. William Harris, Nutrition Ph.D. and internationally recognized omega-3 fatty acid expert joins to share the incredible benefits of a high omega-3 index including mitigating risk of heat disease, cancer, auto immune disease, Alzheimer's and more- and shares how to measure and raise your omega-3 index to realize your best health!

 

Dr. Harris introduces the Omega-3 Index, a test which he co-invented, that measures the level of EPA and DHA in individuals, expressed as a percentage of total fatty acid. Unlike a cholesterol test, you don’t need a doctor to obtain an Omega-3 Index test, enabling individuals to uncover and proactively address their omega-3 deficiency which is correlated to a higher risk of disease.

 

The doctors discuss the ideal Omega-3 Index range of 8-12% and share that the average percentage is roughly 5%- well below the ideal level. Dr. Melina shares her Omega-3 Index results (tune in to hear her score!) and practically healthy tips are shared for selecting omega-3 supplements- touching on the importance of quality, a discussion of dosage and which forms are best absorbed. 

 

An important and actionable episode to empower listeners to make potentially life-saving changes! To learn more about Dr. Harris or to test your omega-3 fatty acid level, visit omegaquant.com.

 

 

Rock Star: Sasha DiGiulian

Professional rock climber, writer and philanthropist, Sasha DiGiulian joins for episode 33 of the Practically Healthy podcast! Sasha first began climbing at 6 years old and has earned numerous titles including World Championship for Female Overall, the undefeated panAmerica Champion 2004 to the present and three-time US National Champion. 

Sasha shares an insider’s perspective of the male-dominated rock climbing world, from combating sexism, breaking down gatekeepers and her aspirations to “build a new table” by lifting more women up and providing opportunities for other female rock climbers. She shares life on the side of a cliff, discusses strength to weight body ratio and talks about completing the 5.14d climb- the hardest climb achieved by a woman in the world.

Dr. Melina and Sasha delve into the training needed for the intense demands of rock climbing- from sport specific training, gym workouts, cardio and even finger strength. They touch on Sasha’s nutrition journey, from a period of disordered eating, to learning she was celiac, to focusing more on nutrition after college. Sasha shares the story of her nutrition bar company, Send Bars, made with adaptogens, greens and the highest quality gluten free, vegan and organic ingredients- created by athletes for everyone. 

To learn more about Sasha DiGiulian, her impressive climbing career and many philanthropic interests, follow her @sashadigiulian or visit Sashadigiulian.com. To experience Send Bars, visit sendbars.com.

 

The Sleep Doctor: Dr. Michael Breus, FAASM

Sleep better tonight! Dr. Melina is joined by Dr. Michael Breus, America's sleep doctor and best-selling author. Dr. Breus opens by calling sleep “the domino of wellness”, asserting that once you optimize your sleep, many other aspects of health fall into line- weight loss, mood, productivity, food cravings and more.

 

Dr. Melina admits to struggling with sleep herself and Dr. Breus introduces the concept of Chronotypes- the genetically determined biological clock unique to each person. He shares the four Chronotypes and helps Dr. Melina and the listener and discover which applies to them. Once you reveal your Chronotype, we learn steps to take to help get the sleep quality and quantity we need to be at our best each day.

 

The doctors share practically healthy tips for getting better sleep, common sleep mistakes, chat supplements, CBD and more! Dr. Breus shares his number one tip for better sleep and issues a “sex challenge” with regard to honoring your Chronotype. 

 

 A must-listen for anyone looking to optimize your sleep or struggling to get some shut eye. Practically Healthy listeners are invited to visit Chronoquiz.com to take a free test to learn their Chronotype or check out Dr. Breus’ book The Power of When. To learn more about Dr. Breus follow him @thesleepdoctor or check out thesleepdoctor.com.

 

 

The Great Age Reboot: Cracking the Longevity Code for a Younger Tomorrow: Dr. Michael Roizen

What if 90 were the new 40? Pioneering longevity physician and four time #1 NYT best-selling author, Dr. Michael Roizen joins to share a groundbreaking narrative of the future of longevity, revealing how new scientific and medical advances will change the world—and how they will unlock your ability to live younger, longer, and better.

 

The doctors discuss the 14 aging mechanisms- the biological processes that control your rate of aging- and share exciting advances in the fight against leading causes of death including cardiovascular disease, obesity, Alzheimer's and cancer.

 

Dr. Roizen touches on the 180 key factors that affect biological age and offers practically healthy advice for reversing the clock including only eating foods that love you back, the importance of supplements and being your own health advocate. Dr. Roizen also adresses the effects of longer lifespans from a cultural and economic perspective- and how to prepare yourself emotionally and financially.

 

An optimistic insight into the future of longevity with tips to optimize your healthspan and lifespan today! Dr. Roizen’s new book, “The Great Age Reboot: Cracking the Longevity Code for a Younger Tomorrow” is available now or follow him at @drmichaelroizen to learn more.

 

 

Making Peace With Food: Meredith O’Brien, LCSW

Meredith O’Brien, LCSW joins to share hope, tips and inspiration for those suffering from disordered eating or beat down from today’s impossible beauty ideals. She shares her journey from being diagnosed at 13 years old as an anorexic, to inpatient hospitalization at 35, to full recovery today.

Dr. Melina and Meredith discuss the baggage that we all feel with regard to eating and the need to take morality out food. They touch on the 10 principals of intuitive eating including rejecting diet mentality, honoring your hunger and that no foods are off limits. The role of parents and modeling is highlighted and many other important factors for beginning the road to recovery.

Practically healthy tips are offered to help listeners feel less hungry and increase satiety which gives you the power to focus on recovery. An important and helpful discussion for anyone looking to improve their relationship with food, raise body-positive children or those with loved ones in need of support.

Learn more about Meredith O’Brien and her new book, “Opening the Door: My Journey Through Anorexia to Full Recovery” at www.recoveryfromanorexia.com.

The Practically Healthy by Dr. Melina podcast is sponsored by Ahara- Precision nutrition for optimal health. Join today at ahara.com and receive $25 off new memberships with code PHPodcast. Offer good for new customers only.

 

Healthy, Happy, Resilient Kids Part 2: Dr. Tanya Altmann

In part two of a special two-part episode, Dr. Melina and pediatrician and nationally recognized child healthcare expert, Dr. Tanya Altmann continue their discussion about raising optimally healthy, happy and resilient kids.

 

The conversation shifts to navigating COVID-19 as a parent- the doctors discuss the role of the vaccine, effects vs risk, and share their thoughts on booster shots before returning to school.

 

Dr. Melina and Dr. Tanya meld their expertise with regard to kids and supplements, sharing their perspective on use and dosage of Vitamin D, Vitamin C, Zinc and pre and probiotics. Above all, an integrative approach is stressed with an emphasis on a balanced diet and healthy weight.

 

Dr. Tanya shares that food allergies are at an all time high and the doctors discuss the difference between a food allergy and sensitivity- touching on gluten, dairy and peanuts- what to look for, why you shouldn’t necessarily eliminate foods and modern approaches to help prevent or build tolerance toward allergies.

 

A fact-based discussion about today’s top parenting topics from two true experts! To learn more about Dr. Tanya or her private practice, Calabasas Pediatrics, visit DrTanya.com or follow her @drtanyaaltmann.

 

The Practically Healthy by Dr. Melina podcast is sponsored by Ahara- Precision nutrition for optimal health. Join today at ahara.com and receive $25 off new memberships with code PHPodcast. Offer good for new customers only.

Healthy, Happy, Resilient Kids: Dr. Tanya Altmann

Pediatrician and nationally recognized child health expert, Dr Tanya Altmann joins to share her expertise in helping parents raise optimally healthy, happy and resilient kids. 

As a spokesperson for the American Academy of Pediatrics, best-selling author of several parenting books and 20+ years caring for children, Dr. Tanya is a highly sought-after pediatric healthcare authority and consultant.

Dr. Melina and Dr. Tanya set the record straight on the most pressing children’s health issues parents face today- sleep, nutrition, screen time, mental health and more- what to look for and what steps to take. 

The doctors discuss sugar, dairy choices, ADHD, supplementation and share the practically healthy hacks they use in their own homes. A must-listen for parents looking to set their kids up to be their healthiest, happiest selves! 

To learn more about Dr. Tanya or her private practice, Calabasas Pediatrics, visit DrTanya.com or follow her @drtanyaaltmann.

The Practically Healthy by Dr. Melina podcast is sponsored by Ahara- Precision nutrition for optimal health. Join today at ahara.com and receive $25 off new memberships with code PHPodcast. Offer good for new customers only.