Healthier You

Are your joints feeling stiff or achy after everyday activities? You're not alone—joint pain is a common issue that can affect people of all ages, whether from arthritis, injuries, or inflammation. But the good news is, there are proven ways to manage pain, improve mobility, and protect your joints over time. In this episode of the Healthier You podcast, Dr. Ashlee Williams sits down with Dr. Nora Taylor, a board-certified rheumatologist at Kaiser Permanente, to discuss the most common causes of joint pain and what you can do to prevent or treat it. Learn how low-impact exercise, strength training, good posture, anti-inflammatory diets, and (when needed) treatments like corticosteroid injections can help you stay active and protect your joints as you age.

Did you know that the trillions of bacteria living in your gut play a crucial role in how you feel, think, and function? The foods you eat can either support or disrupt this delicate ecosystem. So, what should you be eating to keep your gut thriving?  On this episode of the Healthier You podcast, Dr. Ashlee Williams speaks with Dr. Margaret Schwiesow, a board-certified gastroenterologist at Kaiser Permanente, to discuss the best foods for gut health--from fiber-rich veggies to probiotic-packed superfoods. Plus, tips on how to build a diet that supports digestion, reduces inflammation, and keeps your microbiome balanced.

If you're one of the millions of people who struggle with seasonal allergies, you know just how miserable they can be. What exactly is happening in your body when you experience allergy symptoms? And most importantly, what can you do to keep them under control? On this episode of the Healthier You podcast, Dr. Ashlee Williams talks with Dr. Troy Baker, a board-certified allergist with Kaiser Permanente, about what causes seasonal allergies, the most effect ways to manage symptoms, and the latest advances in allergy treatment.

We all experience stress, but what happens inside our bodies when we're under pressure? At the center of it all is cortisol, often called the “stress hormone.” From regulating metabolism and blood pressure to influencing our sleep and even digestion, cortisol plays a critical role in our health. So, what can we do to keep cortisol levels in check? And what does the latest research say about managing cortisol for better health? On this episode of the Healthier You podcast, Dr. Ashlee Williams speaks with Dr. Christina Lee, a board-certified psychiatrist at Kaiser Permanente, about how cortisol is released and regulated, how stress affects the body and mind, and practical ways to manage stress and keep cortisol in check.

If you're under age 50, there's no need to worry about colorectal cancer, right? Not quite. In recent years we've seen a dramatic rise in colorectal cancer cases in young adults. But why? What role do diet, lifestyle, and genetics play? And most importantly, what can you do to reduce your risk? On this episode of the Healthier You podcast, Dr. Ashlee Williams talks with Dr. Alex Jow, a board-certified gastroenterologist at Kaiser Permanente, to learn about what's behind this rise in cases as well as actionable steps you can take to reduce the chance of developing colorectal cancer or improve the odds of potentially life-saving early detection.

Do you often wake up exhausted, no matter how much sleep you get? Or maybe you struggle with snoring or daytime fatigue? You're not alone—millions of people suffer from sleep apnea, often without even knowing it. On this episode of the Healthier You podcast, Dr. Ashlee Williams talks with Dr. Keisha Sullivan, a double board-certified sleep and family medicine physician at Kaiser Permanente, for expert advice on how to recognize the signs of sleep apnea and insights on the latest treatment options so that you can finally wake up feeling refreshed.

For years, we've heard mixed messages about alcohol—everything from “A glass of red wine is good for your heart,” or “Everything is fine in moderation,” to “Any amount of alcohol is risky.” But what does science actually say? How does alcohol affect our bodies, and is there such a thing as a healthy amount? On this episode of the Healthier You podcast, Dr. Ashlee Williams talks with Dr. Joseph Lodato, a board-certified cardiologist at Kaiser Permanente, to explore the latest research, debunk common myths, and learn how much alcohol can help or harm our bodies.

From social media scrolling and online gaming to remote work and virtual learning, we're spending more time on screens than ever before. But what does all this mean for our mental health? On this episode of the Healthier You podcast, Dr. Ashlee Williams speaks with Dr. Asha Patton-Smith, a board-certified child and adolescent psychiatrist at Kaiser Permanente, to explore how screens impact our brains and emotions, the connection between social media and self-esteem, and tips for finding balance in our tech-driven world without sacrificing our mental well-being.

On this episode of the Healthier You podcast, Dr. Ashlee Williams speaks with Dr. Darren Young, an internal medicine physician at Kaiser Permanente, about tips for mindful eating and how being more present at mealtime can improve digestion, reduce stress, and even help with weight management.

On this episode of the Healthier You podcast, Dr. Ashlee Williams speaks with Dr. Christie Youssef, a family medicine physician at Kaiser Permanente, about how carbohydrates work in your body, the difference between good carbs and bad carbs, and how much you need depending on your goals and lifestyle.

If you've ever tried to tweak your diet—whether to lose weight, build muscle, or just feel healthier—you've probably heard lots of opinions on protein. Some people say you need a lot, others say a little goes a long way, and then there's all the conflicting advice about plant-based vs. animal-based protein. So, how do you know how much protein you really need to fuel your body properly? On this episode of the Healthier You podcast, Dr. Ashlee Williams speaks with Dr. Christie Youssef, a family medicine physician at Kaiser Permanente, about how protein works in your body, how much you need depending on your goals and lifestyle, and why it's not a one-size-fits-all answer.

When we think of slowing the aging process, strength training might not be the first thing that comes to mind. But did you know that building muscle is one of the most effective ways to keep your body—and mind—feeling younger? From improving bone density and balance to enhancing mental clarity and metabolic health, strength training is the best antidote to physical and cognitive decline. On this episode of the Healthier You podcast, Dr. Ashlee Williams talks with Dr. Katie Ryder, a family medicine physician at Kaiser Permanente, to explain what you can do to start benefiting from resistance training, no matter your age or fitness level.

For many women, getting a mammogram can seem daunting and uncomfortable. When should you start? How often should you go? What can you expect? And what if you get an abnormal result? On this episode of the Healthier You podcast, Dr. Ashlee Williams speaks with Dr. Ainsley MacLean, associate medical director for diagnostic and interventional radiology at Kaiser Permanente, to about when and why mammograms are important, how to prepare, and what happens during the screening process. Plus, learn how advancements in technology, like AI and 3D mammograms, are making screenings even more effective.

Whether it's from years of wear and tear, arthritis, or just the natural aging process, knee pain can get in the way of doing the things you enjoy most. But pain doesn't have to sideline you. On this episode of the Healthier You podcast, Dr. Ashlee Williams speaks with Dr. Lysa Charles, a board-certified orthopedic surgeon and sports medicine physician at Kaiser Permanente, about ways to help you relieve knee pain and get back to doing what you love.

Intermittent fasting has become a popular way to manage weight, and it has numerous other health benefits—from reducing inflammation to improving blood sugar and blood pressure levels. So, what's the best way to get started? On this episode of the Healthier You podcast, Dr. Ashlee Williams speaks with Dr. Amardeep Athwal, a board-certified family medicine physician at Kaiser Permanente, about why intermittent fasting is so effective and how to chose the best method for you.

As we get older, it's normal to experience some forgetfulness. Drawing a blank on someone's name or misplacing your keys can happen to anyone. But memory loss affects different people to different degrees. So, how can we tell the difference between normal aging and more serious memory problems? On this episode of the Healthier You podcast, Dr. Ashlee Williams speaks with Dr. Angela Hsu, a board-certified geriatrician at Kaiser Permanente, about memory loss, signs of dementia and how we can keep our brains sharp as we age.

Heel pain can turn your daily routine into a struggle, transforming simple tasks like walking, exercising, or even standing into painful challenges. Thankfully, there are many ways to ease the discomfort of plantar fasciitis, the sneaky culprit behind that stubborn heel pain.On this episode of the Healthier You podcast, Dr. Ashlee Williams speaks with Dr. Kristy Golden, a board-certified podiatrist at Kaiser Permanente, about the best ways to prevent and treat plantar fasciitis and get you back on your feet.

Ultra-processed foods: We've all heard the term, seen the headlines, and probably consumed more of these foods than we'd like to admit. But what really are ultra-processed foods? And more importantly, how can we identify them and find healthier alternatives? On this episode of the Healthier You podcast, Dr. Ashlee Williams talks with Dr. Lakshmi Lattimer, a gastroenterologist at Kaiser Permanente, about how ultra processed foods affect our health and how we can make smarter food choices without sacrificing flavor or fun.

Today's sunscreens help prevent sunburns, skin cancer, and early skin aging, like wrinkles and age spots — but not all sunscreens are equal. Between choosing the right SPF, spray vs lotion, chemical vs mineral, the options can feel overwhelming. So how do you know which one is right for you? On this episode of the Healthier You podcast, Dr. Ashlee Williams speaks with Dr. Tola Oyesanya, a board-certified dermatologist, about how to decode sunscreen labels and select what's best for your skin.

A first visit to a new doctor can be worrisome for anyone, and even more so for LGBTQ+ and gender-diverse patients. From navigating questions about gender identity to finding an inclusive healthcare team, accessing quality healthcare can be daunting.   On this episode of the Healthier You podcast, Dr. Ashlee Williams speaks with Dr. Keith Egan, a primary care physician and assistant medical director at Kaiser Permanente‘s Pride Medical, about how LGBTQ+ patients can ensure they are seen, heard and supported in their healthcare journey.  

Birth control is personal. Whether you're just beginning to explore your options or a seasoned expert looking to make a change, the array of options available can feel overwhelming. But no matter what your goal is, finding the option that best fits your needs can allow you to take control of your future and live the way you want. Welcome to the Healthier You podcast. I'm Dr. Ashlee Williams and today I'm talking with Dr. Amy Banulis, an ob-gyn at Kaiser Permanente, about the pros and cons of various birth control methods, common myths, and how different contraceptives can align with your unique lifestyle and health goals.

Living with chronic pain is a complex experience that goes far beyond physical discomfort. Chronic pain can impact our emotional well-being, relationships and overall quality of life. So, how should we think about chronic pain and mental health? And what options are available to alleviate both the physical and emotional toll of chronic pain? On this episode of the Healthier You podcast, Dr. Ashlee Williams speaks with Dr. Greg Khan-Arthur, a pain management specialist at Kaiser Permanente, about the connection between chronic pain and mental health and strategies for managing both physical and emotional pain.

Your skin is the largest organ in your body, and it's important to keep it healthy. But how do you sort through the endless trends and products to find a routine that works for you?On this episode of the Healthier You podcast (https://bit.ly/HealthierYouPod), Dr. Ashlee Williams speaks with Dr. Randa Khoury, a dermatologist at Kaiser Permanente aboutthe secrets of healthy skin.  Learn about dermatology care at Kaiser Permanente. 

It's no secret that fruits and vegetables are essential for a healthy diet. But what about a mostly plant-based diet?  An increasing number of studies show a slew of health benefits from eating mostly plants. On this episode of the Healthier You podcast (https://bit.ly/HealthierYouPod), Dr. Ashlee Williams speaks with Dr. Margaret Schwiesow, a gastroenterologist at Kaiser Permanente about the short and long-term benefits of a plant-based diet and how to get started.

Most people have heard of the pelvic floor, but many don't know its purpose. Your pelvic floor works 24/7 to support your bladder, colon, rectum and sexual organs. This set of muscles performs many important functions for women and men and should be kept strong and active throughout your life, just like any other muscle. But how do you strengthen pelvic floor muscles? And why is it so important? On this episode of the Healthier You podcast (https://bit.ly/HealthierYouPod), Dr. Ashlee Williams speaks with Dr. Carolyn Gorman, an ob-gyn at Kaiser Permanente, about how to build pelvic floor strength and why you should.

Wandering the aisles of the grocery store can be overwhelming. With endless options available — often wrapped in deceptive packaging — it can be hard to tell which foods are actually healthy and which ones are best to avoid. Dr. Arthurs is here to share her top tips to make the most out of a trip to the grocery store, so you end up with more nutritious food and less stress. Plus, she'll share a few simple food swaps to improve your health and keep you feeling full and energized throughout the day.

Exercising is one of the best things you can do for your health. Physical activity can lower the risk of chronic medical problems, help with weight loss, improve sleep and boost your self-esteem. The right fitness plan and knowledge about how to structure an exercise routine can help you make it a regular part of your life. On this episode of the Healthier You Podcast, Dr. Ashlee Williams speaks with Dr. Jennifer Gourdin, a sports medicine specialist at Kaiser Permanente, about how to build a healthy exercise routine — and stick to it.

Did you know nearly 40% of adults in the U.S. have high cholesterol? Having high cholesterol puts you at an increased risk for heart attack and stroke. But fortunately, there are lots of lifestyle changes you can make to get your cholesterol numbers back to healthy levels.On this episode of the Healthier You Podcast, Dr. Ashlee Williams speaks with Dr. Ameya Kulkarni, a cardiologist at Kaiser Permanente, about simple ways that you can lower cholesterol without medication.

We've all had trouble falling asleep at night or been awake in the wee hours of the morning staring at the ceiling, hoping sleep will arrive. In fact, a third of adults in the U.S. aren't getting enough sleep, according to the CDC. So, what do you do when you can't sleep?On this episode of the Healthier You Podcast, Dr. Ashlee Williams speaks with Dr. Keisha Sullivan, a sleep specialist at Kaiser Permanente, about simple steps you can take to improve your sleep--starting tonight.

At the start of a New Year--or following a milestone birthday or new medical diagnosis—many of us set goals for ourselves to make positive lifestyle changes. But creating new habits takes time and energy. So, what can you do to increase your likelihood of success?On this episode of the Healthier You Podcast, Dr. Ashlee Williams speaks with Dr. Michele Arthurs, a primary care physician and leader in the lifestyle medicine program at Kaiser Permanente, about techniques and tactics you can use to set goals and make healthy, sustainable changes.