Podcasts about Blue Zone

HEALTH NEWS   Dark Chocolate Linked to Improved Liver Markers in Clinical Trials In a famous Blue Zone, daily movement was tied to fewer memory complaints Researchers find that waist size is a powerful indicator of health risks Meditation Retreat Rapidly Reprograms Body and Mind Study finds cheap nasal spray rivals steroids for children's sleep breathing issues, could curtail surgeries www.garysvitamincloset.com

Daniel Lieberman is a Harvard professor of human evolutionary biology, paleoanthropologist, and author. What is the best diet for peak human health? From vegan and carnivore to Mediterranean and raw food, how do you know which approach is right for you? And are diet and exercise still the keys to good health—or does modern science offer another solution? Expect to learn why nutrition and diet feel much like a religion, which diet is healthier: Vegan or Carnivore, why the Blue Zone science might be one big scam, what the best and worst diets are for your health, why most diets stop working after a certain period, if GLP-1s are the artificial solution to a real problem and much more… Sponsors: See discounts for all the products I use and recommend: ⁠https://chriswillx.com/deals⁠ Get 35% off your first subscription on the best supplements from Momentous at https://livemomentous.com/modernwisdom Sign up for a free trial from Shopify at https://shopify.com/modernwisdom Get up to $50 off the RP Hypertrophy App at https://rpstrength.com/modernwisdom Get 160+ lab tests for just $365 and save an extra $25 at https://functionhealth.com/modernwisdom Get ChatGPT to explore ideas, solve problems, and learn faster at ⁠https://chatgpt.com Timestamps: (00:00) How Diet Shapes the Way You Think About Food (02:12) Diet Through the Lens of Human Evolution (02:55) Do We Look for Meaning Through Diet? (05:56) Are Plant-Based Diets Actually Better? (11:30) Why the Carnivore Diet Is Taking Off (14:04) The Truth About Proteinmaxxing (19:50) Is There Really One “Best” Diet? (24:00) Can We Trust Epidemiological Studies? (31:46) Why the Mediterranean Diet Keeps Winning (34:36) The Blue Zones Myth Explained (42:18) Can You Lose Weight Without Cutting Carbs? (51:57) Why Dieting Is Simpler Than You Think (54:00) Is Calorie Restriction Worth It? (01:02:35) What's Special About Intermittent Fasting? (01:06:15) Breaking Down the Paleo Diet (01:11:13) The Truth About Antinutrients (01:12:45) Why the Raw Food Diet Is So Hard (01:15:48) What Cooking Really Does to Digestion (01:19:38) Did Farming Make Humans Healthier? (01:24:58) What's the Real Story With Gluten? (01:27:51) Why Are So Many People Overweight? (01:32:16) Why We Crave Balanced Flavours (01:38:41) Food Labels Don't Tell the Whole Story (01:43:06) “Healthy” Foods That Could Be Making You Worse (01:51:40) Do Diets Stop Working Eventually? (01:54:08) The Biggest Concerns About GLP-1s (01:59:40) The Principles Behind Every Healthy Diet (02:07:35) Where to Find Daniel Extra Stuff: Get my free reading list of 100 books to read before you die: ⁠https://chriswillx.com/books⁠ Try my productivity energy drink Neutonic: ⁠https://neutonic.com/modernwisdom⁠ Episodes You Might Enjoy: #577 - David Goggins - This Is How To Master Your Life: ⁠lnkfi.re/SN-Goggins⁠ #712 - Dr Jordan Peterson - How To Destroy Your Negative Beliefs: ⁠lnkfi.re/SN-Peterson⁠ #700 - Dr Andrew Huberman - The Secret Tools To Hack Your Brain: ⁠lnkfi.re/SN-Huberman⁠ - Get In Touch: Instagram: ⁠https://www.instagram.com/chriswillx⁠ Twitter: ⁠https://www.twitter.com/chriswillx⁠ YouTube: ⁠https://www.youtube.com/modernwisdompodcast⁠ Email: ⁠https://chriswillx.com/contact⁠ - Learn more about your ad choices. Visit megaphone.fm/adchoices

In the latest Blue Zone Podcast, Dave Griffiths, Mike Chappell and Matt Adams discuss joint practices against the Patriots and what they expect in the Colts' first preseason game.Plus: an update on Alec Pierce, the battle for backup quarterback and a look at the all-important "unofficial" team depth chart.

In the latest edition of the Colts Blue Zone Podcast, Dave Griffiths, Mike Chappell and Matt Adams discuss Jonathan Taylor's contract extension and the kicking competition.Plus: the "green dot" debate, Vinny heads to the Hall of Fame and Daniel Jones makes a big move in quarterback rankings.

Do Brain Supplements Work? Sorting The Evidence From The Marketing "For most healthy adults, brain supplements don't work. Nootropics like ginkgo biloba and lion's mane have failed to show meaningful cognitive benefit in rigorous trials. Supplements do earn their place in one situation: correcting a genuine nutrient deficiency, such as low vitamin B12 or vitamin D. Beyond that, the effect sizes are small, and sleep, movement and food do far more." Listen to today's episode written by Drs Ayesha & Dean Sherzai at @thebraindocs. #vegan #plantbased #plantbasedbriefing #braindocs #brainhealth #cognition #supplements #brainsupplements #ginko #ginkobiloba #lionsmane ===================== Original post: https://www.thebraindocs.com/articles/do-brain-supplements-work?  ===================== Ayesha and Dean Sherzai are co-directors of the Alzheimer's Prevention Program at Loma Linda University. They're both practicing neurologists, scientists, authors, parents, and a husband and wife duo that know the value of healthy lifestyle choices and they've  seen the impact that their NEURO Plan framework has in making the sick healthy and in taking healthy to the next level.  They met as young physicians and in their first conversation learned that both of their grandparents had spent their remaining days on this Earth suffering from dementia. They vowed to do whatever they could to help others avoid this fate and build healthy minds and bodies. They conduct research, treat patients, and serve as professors at Georgetown University, Columbia University, the National Institutes of Health, Mount Sinai, and Loma Linda University, where they serve as the co-directors of The Alzheimer's Prevention Program. They've worked with devastatingly disease-ridden populations and some of the healthiest people in the world – the Loma Linda 7th Day Adventist population (a Blue Zone community, defined by living measurably longer and healthier lives due to optimal nutrition, exercise, stress management, and social support.) ============================= FOLLOW THE SHOW ON: YouTube: https://www.youtube.com/@plantbasedbriefing     Spotify: https://open.spotify.com/show/2GONW0q2EDJMzqhuwuxdCF?si=2a20c247461d4ad7 Apple Podcasts: https://podcasts.apple.com/us/podcast/plant-based-briefing/id1562925866 Your podcast app of choice: https://pod.link/1562925866  

Ben explores the fourth Blue Zone, where 'nobody wears a watch'.Read the episode transcript and test your understanding with a comprehension quiz by joining the Learn English with Ben fan club. You'll get access to transcripts and quizzes, plus other bonus content. Visit patreon.com/learnenglishwithben for more information and to join now.Patreon: patreon.com/learnenglishwithben - For transcripts, comprehension quizzes, and video tutorials, join the fan club.Buy Me A Coffee: https://buymeacoffee.com/learnenglishwithbenInstagram: instagram.com/learnenglishwithbenWebsite: learnenglishwithben.comEmail: learnenglishwithben88@gmail.com - send me an email if you're interested in classes Hébergé par Acast. Visitez acast.com/privacy pour plus d'informations.

The Indianapolis Colts kicked off training camp at Westfield's Grand Park Sports Campus.Dave Griffiths, Mike Chappell and Matt Adams discuss top news from camp, including observations on Daniel Jones, Jonathan Taylor and DeForest Buckner.

On this episode of the Harvest Series, host Rose Claverie sits down with explorer and Blue Zones creator Dan Buettner to explore what really helps people live longer, healthier lives. After decades studying the world's longest-living populations, Dan argues that longevity is less about supplements, discipline, or biohacking and more about environment, social connection, movement, purpose, and community.The conversation explores modern society, processed food, loneliness, urban design, capitalism, faith, friendship, happiness, and aging. Dan explains why healthy environments shape healthy behavior more effectively than willpower ever can and why governments and cities play a major role in public health outcomes. The episode also examines purpose, family, meaningful relationships, and how modern life quietly disconnects humans from the conditions they evolved for.Dan also reflects on parenting, legacy, curiosity, and his future work redesigning cities around Blue Zone principles. This is a conversation about longevity, but also about creating lives that feel more connected, meaningful, and human.Chapters00:00 Introduction to Dan Buettner00:52 Imagination and exploration02:02 Why modern life is going in the wrong direction03:20 The lessons of the Blue Zones04:16 Stop changing behavior, change environment05:05 Neighborhoods and life expectancy06:24 Can governments create new Blue Zones?07:55 Food systems, capitalism, and responsibility10:13 Government policy and public health11:09 Faith, friendship, and longevity13:31 Freedom, discipline, and social structures14:50 Governments, health, and regulation16:51 Food or friendship: what matters more?17:25 Reflections on Shaka Senghor19:28 George Plimpton and changing his life20:35 Feeling different and curiosity21:08 Visiting the Blue Zones22:39 Living in Ikaria23:14 Wine, pleasure, and joy in longevity25:18 Plant medicine and altered states25:43 The secret to healthy skin26:21 AI and the future of longevity27:15 Aging, happiness, and emotional wellbeing28:01 What creates a “dark zone”?28:38 Legacy and raising children29:48 How to end things gracefully30:15 Beau Lotto's question about action31:05 Purpose, values, and meaning32:47 Curating your social circle34:01 Why people don't act on good advice35:35 Question for Michael Pollan36:11 New Blue Zones and future projects37:04 Designing healthier cities37:32 Closing reflectionsThis season of the Harvest Series podcast is made possible by Spark of Light. To learn more, visit: https://sparkofsouls.com/You can follow us on Instagram at @HarvestSeries or @rose.claverie for updates.Watch our podcast episodes and speaker sessions on YouTube: Harvest Series.Credits:Sound editing by: @lesbellesfrequencesTechnician in Kaplankaya: Joel MoriasiMusic by: ChambordHarvest Series is produced in partnership with Athena Advisers and Capital PartnersHarvest Series Founders: Burak Öymen and Roman Carel

This week, we conclude our 4-part series on the 6th-leading cause of death in America.  We discuss how to protect the brain at all stages of life.  In this episode, we talk about:—Why Dr. Prather thinks it is an excuse that Alzheimer's is increasing because people are just living longer or it's diagnosed better, but that it is actually increasing because there is some kind of stressor that wasn't there before. —The importance of protecting Brain Health starting in the womb.  And how Iodine is the most critical part of Brain development and will determine how smart your child will be. —How breastfeeding is more beneficial for the development for the baby's brain and cuts down on brain problems later in life.—Why an annual Hair Analysis for children and adults  is important to identify Heavy Metal toxins, which damage the brain.—The link between gut health and Alzheimer's.  And the reason Dr. Prather recommends an annual stool kit for everyone (even babies) to identify the parasites and infections that can damage your Brain health. —How probiotics in the diet (such as fermented foods) and high Fiber intake are key reasons for healthy longevity in the "Blue Zone" areas of the world which have a large number of people living over the age of 100. —The health benefits of the Biblical dietary laws.—Why Sunshine is the best Vitamin D for the body, and is also estimated to provide 34 nutrients that come directly from the Sun.   And why Dr. Prather says it is "untrue" when they say Sunshine is bad for us. —The role proper sleep plays in Dementia and Alzheimer's because our body washes the brain of the amyloid plaques while we sleep.  And how using pharmaceuticals for sleep actually interferes with this process.    —How being around grandchildren is scientifically proven to help both the health of the grandparent and the development of the child. http://www.TheVoiceOfHealthRadio.com*Receive exclusive bonus content as a member of our Voice Of Health Patreon Community:https://www.patreon.com/cw/VoiceofHealthPodcast

In this heart-opening, thought-provoking episode of JOY Rules, Sonia Nilsen, the Natural Medicine Woman, and author of her new book, Youthing, shares her lifelong fascination with longevity, vitality, and what she calls 'the often forgotten nutrient'...JOY, which truly creates a vibrant, meaningful life worth living.   Blending research on longevity with spiritual wisdom, Sonia shares why some of the healthiest and happiest people in the world have something in common: strong community, meaningful purpose, daily movement, and a deep connection to life itself.  Sonia reveals how years of studying longevity led her to a simple truth:JOY is not a luxury...it is essential nourishment for the soul. What if JOY is actually part of the longevity equation? What if JOY isn't something extra in life—but one of the very things that helps us thrive? What if JOY is the most overlooked ingredient in lifelong well-being?  Drawing on decades of study, cutting-edge longevity science, Blue Zone wisdom, spiritual connection, and personal transformation, Sonia reveals why she no longer focuses on disease...and instead helps people reconnect with their life force. Sonia also shares the surprising moment she realized it was time to stop fixing people, put on her gold jeans, dance to Patti LaBelle, and lead with JOY. Together, we explore the healing power of purpose and the importance of knowing your "why". Because when we know why we're here, JOY has a way of finding us. This conversation is a beautiful reminder that longevity isn't simply about adding years to our lives—it's about adding life, vitality and JOY to our years. 

The crew is back together a week ahead of training camp. Dave Griffiths, Mike Chappell and Matt Adams look ahead at what's in store.Plus: the Colts work out (another) safety, two Colts make the "Team Backup," and we explore Josh Downs' prospects as a breakout player.

Dr. Phil Narini spent decades hunting, fishing, and eating meat-centric Italian home cooking before a single lecture on fish and mercury changed his and his wife's eating habits overnight — no cravings, no willpower. Fifteen years later, he's a reconstructive plastic surgeon who insists he's not a nutrition expert (and thinks you should be suspicious of anyone who claims to be), co-founder of a whole-food plant-based café built on the idea that healthy food has to taste good first, and an outspoken advocate for scientific skepticism over Instagram influencers. We get into the "trifecta" most doctors won't connect to diet, why medical school teaches close to zero nutrition, what a trip to Sardinia's Blue Zone actually taught him about longevity, and why he'd rather trust someone with fifty years of grey hair than a six-pack and a supplement code.

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The topic of today's program are Blue Zones. A Blue Zone is a geographic region where people live significantly longer and healthier lives than the global average, often reaching age 100 with low rates of chronic illness. Joining CoHosts Paul Hoppe, Dr Gene Shively, and Dr Michael Flynn is our guest, Doctor Donald Henderson. Dr. Henderson is the director of health care administration at Lake Erie College of Osteopathic Medicine located in Bradenton FL. Osteopathic Medicine focuses on a more holistic approach to medicene and the study of Blue Zones is incorporated into the curriculum.

From Marine Corps logistician to champion of regenerative agriculture — Brian Pugh's journey is one you don't want to miss.

One of the greatest Colts--and the greatest NFL kicker, bar none--will enter the team's Ring of Honor. In the latest edition of the Colts Blue Zone Podcast, Dave Griffiths and Matt Adams discuss Adam Vinatieri's career in Indianapolis.Plus: potential future Ring of Honor members and a downgrade for Sauce Gardner.

Amid the scorching heat and summer football doldrums, Dave Griffiths and Matt Adams discuss the underrated Josh Downs, a surprising endorsement for Indy's supporting cast and coaches on the hot seat.Plus: the best Indianapolis Colts players of the last 20 years as graded by Pro Football Focus give the hosts a chance to look at Indy's past and present.

In this podcast, Greg Voisen sits down with James Laughlin, a seven-time world champion drummer turned high-performance leadership strategist, to dissect the groundbreaking blueprint behind his bestselling book, Habits of High Performers: Essential Principles to Thrive in Life and Work. From surviving the violent chaos of "The Troubles" in Northern Ireland to coaching Fortune 500 CEOs, Olympic athletes, and former prime ministers, Laughlin shares the exact moment a grueling Tony Robbins event forced him to radically pivot his entire life. He pulls back the curtain on how to systematically rewire your subconscious hard drive, master the "seven pillars" of ultimate achievement, and weaponize your own psychology using extreme accountability tricks. If you have ever wondered why immensely talented people still stall out, this gripping conversation reveals the hidden, high-stakes trade-offs required to transition from merely good to undeniably greatest.

Dr. Mao Shing Ni is a 38th-generation doctor of Chinese medicine, board-certified anti-aging specialist, and bestselling author of Secrets of Longevity who spent 20 years studying over 100 Chinese centenarians. In this conversation, he reveals what the world's longest-living people had in common, how your emotions silently age your organs, and the Taoist principles for living a longer, healthier, more balanced life.In this episode, we discuss:00:00 Why Centenarians Stopped Eating At 75% Full02:22 The Common Traits Of People Who Live Past 10005:30 The Eating Habits That Contradict Western Diet Advice07:37 Why Rural "Blue Zone" Communities Produce The Most Centenarians10:46 How Community And Connection Drive Longevity Anywhere15:14 The 2,000-Year-Old Question From The Yellow Emperor's Classic19:07 Why We Think We Can Cheat The Rules Of Health26:50 How Stress Is The #1 Silent Killer (Inflammaging Explained)29:24 Why Overtraining And Extreme Cold Plunges Backfire31:28 Traditional Chinese Medicine vs. Western Medicine, Explained39:14 What Is Qi And Why It's Fundamental To Healing44:20 Can You Feel Other People's Energy? The Science Of Qi52:59 Dr. Mao's Own Burnout And The Game-Changer: Sleep56:06 Wu Wei: Effortless Action For Ambitious High Performers1:06:41 How Hot Water And Keeping Warm Protect Your DigestionLearn more about Dr. Mao here:Website: https://www.taoofwellness.comInstagram: https://www.instagram.com/dr.mao_YouTube / Ask Dr. Mao: https://www.youtube.com/@TaoofWellness / https://www.askdrmao.comListen to this episode on Youtube:https://youtu.be/Kt8BlNSR9Uo

Quenton Nelson ranks as one of the NFL's top players and three teammates are among the most important players in the NFL this season. Dave Griffiths and Matt Adams have it all in the latest episode of the Colts Blue Zone Podcast.

In this edition of the Colts Blue Zone Podcast, Matt Adams and Mike Chappell discuss the offseason plans for Sauce Gardner and Cam Bynum. After that, it's a spirited game of "True or False" for the upcoming 2026 season.

Veteran minicamp has wrapped up for the Indianapolis Colts.In the latest episode of the Colts Blue Zone Podcast, Dave Griffiths, Mike Chappell and Matt Adams discuss a packed week of team news before training camp starts in late July.Topics include some distressing news about Alec Pierce's ankle injury, positive developments for Daniel Jones' Achilles, contract talk from Jonathan Taylor and Quenton Nelson, and early impressions of two key defensive rookies.

Ο Κωστής φιλοξενεί τον νέο προεδρο του σωματείου κύριο Ντίνο Τουμαζή και συζητούν για το σήμερα και το αύριο της Ανόρθωσης, το πλάνο του συμβουλίου, την ποδοσφαιρική εταιρεία αλλα και τον κόσμο που ειναι σταθερα διπλα στην ομάδα. Υποσχεση του προέδρου ότι δεν θα είναι κλεισμένοι στα γραφεία και ότι απο καιρό εις καιρό θα μιλούν και θα ενημερώνουν τον κόσμο σε ότι αφορά την ομάδα.

In this episode of the Colts Blue Zone Podcast, we break down news from OTAs and look ahead at the next steps for tight end Tyler Warren and edge rusher Laiatu Latu. Plus: two seismic NFL trades, the Colts sign a backup QB and we say goodbye to a Colts legend.

World champion Olympic weightlifter, poet, and Happy Body co-creator Jerzy Gregorek joins Kelly Kessler on Rewiring Health for a conversation that will change how you think about aging, movement, and your own potential.After surviving political persecution in Poland, escaping as a refugee, and rebuilding his life from nothing, Jerzy developed a philosophy that is as simple as it is powerful: hard choices, easy life. In this episode, he shares why most people are exercising wrong, why you need far less movement than you think (and what elite sprinters know that you don't), and how just 30 minutes a day of intentional practice can restore flexibility, strength, and peace of mind — at any age.In this episode, you'll learn:Why the Happy Body program works for women in their 40s, 50s, and 60s — even if you've never exercised consistentlyHow to rebuild your body like hygiene: daily, simple, and sustainableThe truth about over-exercising and what Blue Zone elders teach us about longevityWhy creativity — not willpower — is the real key to lasting changeHow to fall in love with what's good for you, even when it's hardWhether you're burned out, in physical pain, or simply ready to stop shrinking and start growing — this episode is your reset.Connect with Jersy: https://thehappybody.com

 An important password:“Listen to Your Own Inner Wisdom. You are the Key to Your Own Life. Time to Speak the Truth”This powerful Full Moon in Sagittarius, May 31st/June 1st is really the illuminator of this “your re-storying"  your unique Dream”.  This lunar cycle presents  a dynamic opportunity to take a real look at the ideas, thoughts and experiences that came forth during the Full Moon in Scorpio that happened at the beginning of May.This Moon offers both inner focus, and the opportunity to experience worldly experiences through connection to Cosmic Source. Guidance through trusting intuitive insights from the well of personal inspiration is the key for moving toward greater and higher vibrational consciousness.During this lunar cycle, the awareness of growth, expansion, plenty, and abundance are under major consideration.  Even as we look out into the collective society, it's absolutely critical to dream one's own big dreams. What thoughts and dreams have been moving back and forward through your mind during this time?  The notable aspect of this lunar cycle emphasizes  concepts of greater self  expansion, exploration, new perspective through inner awareness and spiritual renewal.With this Full Moon, Jupiter  the planet of expansion, is having a conversation   somewhere in your “Star Map”.  Sagittarius is the sign of fiery and inspired direction. This sign brings a feeling of joy and adventure when you choose confidence, courage, and deep self-belief.  Taking the chance to step out, and “Lucky” Jupiter will pave your way.During this Full Moon you are gaining an energetic boost, and  being called upon to take action on something you've dreamed about during the Sun in Gemini idea generating stage.  With this  Full Moon as it illuminates the pathway.   Jupiter is calling for expansion in a particular area of your life, so it is time to activate and actualize those dreams.  Interestingly enough, this Moon really supports forward motion.  Sagittarius is not a sign for looking back into the past.  In some ways, this sign embodies the "Fool" card in the Tarot.  The character in the card is definitely looking ahead, and standing ready to see what's over the horizon and next mountain.With Sagittarius energy, you have deep support to step fully into taking your vision, intention, desire or dream. What's most important thing is to belief in what you are choosing, which will offer the momentum for moving forward in your life.  So, here it is Full Moon in Sagittarius, and all the planetary players are whispering that it's time for things to change  The combination of the Moon and Jupiter is release with the lunar cycle of the full moon,  and expansion through Jupiter signaling change and a focused on forward motion.I want to give recognition to the powerful supportive energies of Neptune and Saturn both being in the sign of Aries. The fiery energy of the other elemental fire sign is giving this rare "Blue Moon" added impetus. The air elemental of Gemini is important in providing a way for the ideas to be dispersed into the personal and collective consciousness. If you reflect on these signs (air, Gemini idea, with fire action of moving forward with Sagittarius), there is a completeness in understanding how thoughts become "things".So it's time to not only dream, the question is, how will your dream become reality and move your life in the direction you really want to go? Seeking new horizons through study and travelThe sign of Sagittarius represents the areas of life where the deepest beliefs about life are being questioned. The first stage in this questioning process is highlighted by what, and how much an individual believes in self?This lunar cycle is aligned with assessing the experience of inner self worth and how it is lived in daily life expression. Sagittarius  is the sign that is always on a quest to understand what can be called the “higher mind”.  Studies of a spiritual nature, through higher education, publishing, exploring other cultures are the ways in which the Sagittarian individual grows in Soul reconnection, emotional depth and life awareness. Trusting Your Own Voice of TruthAlong with Libra and Scorpio, Sagittarius is a relationship sign. It operates by seeing others as part of a collective consciousness. The impetus of this sign is to interact, to teach, to promote and to bring knowledge about truth, freedom, justice, equality, and spiritual insights to the group experience.  Wherever Sagittarius energy is positioned within a chart, there's a need to share knowledge and wisdom about the Universal Source that is supporting all aspects of life.  Sagittarius is a mutable sign, meaning that it thrives by interacting and communicating deep philosophical and spiritual topics. What is most important in understanding and using the wisdom of this sign, is the absolute requirement to embrace positive beliefs and values of integrity, truth, honesty and freedom for everyone. The Power and Path of Possibility Thinking with SagittariusEach of us carries a collection of inner subconscious programs that are associated with every experience we've ever encountered. Sagittarius is the sign that requires us to go into the significant areas of our lives, and examine the negative beliefs, “shadow” thoughts or low- level vibrational consciousness, where there's judgmentalness, prejudice, and narrow-mindedness about others.Sagittarius has the ability to see and operate from the “big picture experience''. An example of an individual with Moon in Sagittarius, is the cultural icon, Oprah.   By studying her life trajectory, she reveals how the Sagittarian energy is activated through the deep belief that what is invisible can become visible. Sagittarius is a sign that taps the “higher intelligence” through what is known as the “Third Eye”.  The symbol of this sign as half horse with a bow and arrow, deals with piercing the “veil” and seeing beyond the 3 D plane of matter and limitation. The Sagittarius Superpower is “Taking a Leap Of Faith”As a mutable sign, Sagittarius symbolizes the ability to trust,  take physical and emotional risks that life is always supported by Universal or Infinite Source. This sign specializes in searching for and moving toward greater horizons.Looking inward and gaining an understanding of what is meaningful and worthwhile is essential. In this sign the relating principle is seen in desiring to merge with the many experiences encountered on the archetypal “quest” and journeying through life.Mutable signs and planets are the Communicators and Seekers of the ZodiacSagittarius/Gemini depict the archetypes of the “Teacher and Student”.  These signs are associated with both adventure on the earth plane, as well as stepping into the inner and subjective experiences of life.Sagittarius is the sign that brings buoyancy, open hearted- optimism, confidence and courage to interactions and encounters with others. With this sign, there is much complexity because what appears to be obvious often has many layers of meaning, and has to be unraveled through intuitive reflections.Sagittarius is masculine fire sign, meaning that it inspires action, and has a need for direct experiencing of life. Wherever this sign is positioned in the chart is an indicator of the need for deep involvement in a specific area or arena of life.Even though Sagittarius is a fire sign, it has a kinship with the water sign Pisces.  They  both possess a shared awareness of what it means to have “faith” in living life from a deep Soul experience.   Let's have an Astrology Conversation.  I look forward to seeing you.  Now is the time.https://www.soulsoundinsights.com/light-reading.htmlhttps://www.soulsoundinsights.com/music-musings-meditation.htmlI am proud to announce my new offering as a Certified Creative Depth Coach.  As a Creative Depth Coach, I provide guidance, support and soul insights on how to discover, explore and navigate your life by  recognizing your magnificent "Creative Genius". Some of my modalities and Soul tools are "Art as Process" EFT Tapping,  Sound and Music for Inner Journeying , using the wisdom of Astrology, Tarot, Oracle and Numerology. l   Enjoy Full Moon Lunar Eclipse in Taurus Drumming Video:https://vimeo.com/769123538/b344b2b541"Calling the Wild" or " QuickSilver and Astro Magic" Original Music by MaeRuth McCants 

We welcome Steven Meiner, Mayor of Miami Beach, recorded live in a fast-paced hot seat at the Wellist Wellness Week Miami 2026. A champion of modern governance, Steven shares how he is cutting through bureaucratic noise to transform a high-stakes tourist hub into a premier global wellness capital.In this brief but hard-hitting conversation, Seb and Steven deconstruct the intense trade-offs of rapid city expansion. They explore the strategy behind replacing chaotic spring break crowds with health festivals, the reality of chasing Blue Zone accreditation, and the "worst-case scenario" principle for making tough leadership decisions under pressure.Topics Discussed"Smash or Pass" City LogisticsThe Spring Break TransformationThe Infrastructure of Perception (FAR & Density)Hacking Late-Night Emails for GovernanceLaw & Order vs. Unlimited GrowthThe "Worst Case Scenario" Leadership PrincipleBlue Zone Accreditation: Project vs. RealityGlobal Fitness Capital vs. Bureaucratic FrictionThe Epicenter of South Florida TourismThe Compassionate City ParadoxConnect with Steven on InstagramConnect with Sebastian on InstagramSebastianNaum.com

Living Better for Longer: Blue Zones, Longevity and the Places We Create Guest: Marcus Pearce What do a small Greek island, a mountain village in Sardinia, and a Californian faith-based community have in common? They are among the world's famous Blue Zones - places where people routinely live into their nineties and hundreds, not because of miracle diets or expensive health interventions, but because of the way their communities are structured and how people live their everyday lives. In this episode, Peter Jewell and Jess Noonan speak with Marcus Pearce, longevity educator, host of the 100 Not Outpodcast, and founder of wellbeing experiences to Blue Zone communities. Marcus shares his personal journey from sports journalist to one of Australia's leading voices on healthy ageing and wellbeing. The conversation explores what planners, designers and policymakers can learn from places where longevity is not the exception but the norm. In this episode we discuss: What Blue Zones are and how they were identified The six recognised Blue Zones, including the recent addition of Singapore Marcus's personal transformation from sports media to longevity advocacy Why attitudes towards ageing can significantly influence lifespan The role of social connection, purpose and community in healthy ageing What makes places such as Ikaria (Greece) and Sardinia (Italy) unique The importance of walkability and natural movement in daily life Why loneliness may be one of the greatest public health challenges of our time The relationship between urban design, wellbeing and longevity How modern technology and changing work patterns may be weakening social connections Lessons planners can draw from village-scale living and human-centred environments Whether Blue Zone principles can be applied in contemporary cities Marcus also reflects on the concept of an "ageing mentor" - someone whose approach to life and ageing inspires us to think differently about our own future. Key Takeaway The most powerful lesson from the Blue Zones may be that healthy ageing is less about individual optimisation and more about creating places where connection, movement, purpose and belonging occur naturally. In other words, the environment often shapes healthier behaviours without people consciously trying to pursue them. Guest Marcus Pearce Host of the 100 Not Out podcast and founder of Blue Zone-inspired wellbeing experiences. Marcus has spent more than a decade interviewing centenarians, longevity experts and wellbeing leaders, helping people rethink what it means to live a long and meaningful life. Podcast Extra In Culture Corner: Marcus reflects on David Attenborough's remarkable longevity and asks: Who is your ageing mentor? Jess discusses The Mushroom Tapes by Helen Garner, Sarah Krasnostein and Claire Hooper. Peter talks about rediscovering fountain pens following a recent trip to Japan. Podcast released 29 May 2026.

In the latest edition of the Colts Blue Zone Podcast, Dave Griffiths, Mike Chappell and Matt Adams discuss all the news from OTAs (organized team activities).Topics include Daniel Jones' recovery and Week 1 availability, Anthony Richardson Sr.'s return and the backup QB battle with Riley Leonard, an update on defensive back Justin Walley and the retirement of a former second-round pick.

Desiree Riley on Bitcoin, Living Abroad, and Building Blue Zone Wellness Campuses for the CommunityLearn the mindset and moves that lead to real results. Please visit my website to get more information: http://diversifiedgame.com/Desiree Riley is an author, a mother of five, and the social entrepreneur behind The Master Mind Cooperative, a Philadelphia nonprofit building real pathways to wellness, workforce skills, and economic independence in the community. On this episode of Diversified Game, Kellen Coleman sits down with Desi to talk about building a life and a legacy with intention, raising a family across Belize, Mexico, and the United States, and turning lived experience into a blueprint other people can follow.Desi shares how she became an early Bitcoin adopter, why she keeps her expenses low on purpose, how she sustains a growing nonprofit on federal and state grants, and her vision for Blue Zone wellness campuses that keep elders healthy and put the next generation to work. She is a contributing author in Breaking Chains, Building Futures, published by John Wiley and Sons, and everything she builds points back to one idea, freedom you can actually pass down.This is not a burn your life down podcast and there are no quick fixes here. This is the real game on ownership, mobility, financial discipline, and pouring yourself into the planet while you still can.We bring you real game on business, ownership, wealth, and self determination from people who have actually been in the rooms they describe. Subscribe, like, comment wherever you are watching or listening, and most importantly, share this game with somebody who needs it.

In this edition of the Colts Blue Zone Podcast, Dave Griffiths, Mike Chappell and Matt Adams discuss the 2026 schedule and circle a few dates on the calendar.Plus: updates from Mooney Ward, Matt Goncalves, Jaylahn Tuimoloau and DeForest Buckner.

Most people fear getting older, but Gary Cole believes aging can become one of the happiest and healthiest stages of life. In this episode of Unstoppable Mindset, Gary and I explore what it really means to age well through purpose, relationships, movement, optimism, and daily lifestyle choices. Gary shares lessons from the Blue Zones, the science behind longevity, and why mindset matters more than most people realize. You will hear practical insights on healthy sleep, nutrition, exercise, happiness, spirituality, and how to create a life filled with meaning at any age. Highlights: · 00:10:22 - Learn why society fears aging and how mindset changes the way we experience getting older. · 00:18:24 - Discover how daily lifestyle choices impact aging more than genetics. · 00:20:40 - Hear why older years can become some of the happiest stages of life. · 00:31:07 - Learn why purpose and meaningful routines matter after retirement. · 00:48:53 - Discover the Blue Zone habits linked to longer, healthier, and happier lives. · 01:00:35 - Hear Gary's top five habits for living a healthy, active, and fulfilling life. About the Guest: Garry is a Baby Boomer with a passion for aging well, which he describes as a life of health, happiness and longevity. Garry lives in Michigan with his wife Pam, their cat, Simba, and their Samoyed dog, Amara. A graduate of The University of Michigan he is a big Wolverine fan. Although he did not win his March Madness Pool, he is very happy with the final outcome. Go Blue. When he is not cheering on the Wolverines, he enjoys travel, reading, and living vicariously through his two recently adulted children. The oldest, Parker, will graduate from Medical School in May and start his residency at Rutgers University in July. His daughter, Paulina, is living her best life in Chicago, working in the financial services industry and enjoying everything the city offers. After spending three years researching the topic of aging he decided to share what he learned. His first book, "Are We Old Yet?", was published in 2024 and became a best seller in the Aging category. Garry continues his research and publishes blogs on his website and speaks on topics related to aging. As he likes to say, most of us have the privilege to age, it is up to us to do it well. Ways to connect with Gary: Website, https://www.garrycole.com/ Facebook: https://www.facebook.com/profile.php?id=61551415109016 YouTube: https://www.youtube.com/@GarryCole-g2r LinkedIn: https://www.linkedin.com/in/garrycole/ About the Host: Michael Hingson is a New York Times best-selling author, international lecturer, and Chief Vision Officer for accessiBe. Michael, blind since birth, survived the 9/11 attacks with the help of his guide dog Roselle. This story is the subject of his best-selling book, Thunder Dog. Michael gives over 100 presentations around the world each year speaking to influential groups such as Exxon Mobile, AT&T, Federal Express, Scripps College, Rutgers University, Children's Hospital, and the American Red Cross just to name a few. He is Ambassador for the National Braille Literacy Campaign for the National Federation of the Blind and also serves as Ambassador for the American Humane Association's 2012 Hero Dog Awards. https://michaelhingson.com https://www.facebook.com/michael.hingson.author.speaker/ https://twitter.com/mhingson https://www.youtube.com/user/mhingson https://www.linkedin.com/in/michaelhingson/ accessiBe Links https://accessibe.com/ https://www.youtube.com/c/accessiBe https://www.linkedin.com/company/accessibe/mycompany/ https://www.facebook.com/accessibe/ Thanks for listening! Thanks so much for listening to our podcast! If you enjoyed this episode and think that others could benefit from listening, please share it using the social media buttons on this page. Do you have some feedback or questions about this episode? Leave a comment in the section below! Subscribe to the podcast If you would like to get automatic updates of new podcast episodes, you can subscribe to the podcast on Apple Podcasts or Stitcher. You can subscribe in your favorite podcast app. You can also support our podcast through our tip jar https://tips.pinecast.com/jar/unstoppable-mindset . Leave us an Apple Podcasts review Ratings and reviews from our listeners are extremely valuable to us and greatly appreciated. They help our podcast rank higher on Apple Podcasts, which exposes our show to more awesome listeners like you. If you have a minute, please leave an honest review on Apple Podcasts. Transcription Notes:

The Colts are headed to London and we get a first look at the draft picks in action at rookie minicamp.Dave Griffiths, Mike Chappell and Matt Adams discuss it all in this week's Colts Blue Zone Podcast. Plus, an update on Anthony Richardson's vision, Daniel Jones' potential OTA status and a farewell to Colts stalwart Kenny Moore.

#283: Josie dives into the fascinating Blue Zones research and breaks down the 9 lifestyle habits shared by the world's healthiest, longest-living people—from Okinawa, Japan to Sardinia, Italy. This is not your typical “eat healthy and exercise” conversation; we're talking about why women in Okinawa live longer than anywhere else in the world, the surprising superfoods that aren't getting the hype they deserve, why purpose can add years to your life, and what the research actually says about stress, community, family, and happiness.You'll learn:The “Power 9” habits of the world's longest-living populationsWhy chronic stress may be the biggest threat to longevityThe Blue Zones approach to movement (without intense workouts)The fascinating research behind purpose and lifespanWhy Okinawan women live longer than anyone else in the worldThe foods most commonly eaten in Blue ZonesHow community and environment shape your health more than willpowerPractical ways to apply Blue Zone habits to modern lifeThis episode is also brought to you by OSEAHead to OSEAMalibu.com and use code "THEEVERYGIRL" for 10% off your order.For Detailed Show Notes visit theeverygirlpodcast.com Hosted on Acast. See acast.com/privacy for more information.

Hair loss is often treated as a surface-level issue—but what if the real cause runs much deeper? In this episode of the Story Engine Podcast, I sit down with Dr. Julie Olson to uncover the often-overlooked metabolic factors behind hair loss, along with the profound emotional and psychological toll it can take on women. This conversation goes beyond quick fixes, shining a light on the internal imbalances that may be at the root of the problem. Dr. Julie shares her holistic approach to restoring hair health by addressing the body as an interconnected system—offering a new sense of hope for women who feel frustrated, unseen, or stuck. If you or someone you know has struggled with hair loss and hasn't found real answers, this episode opens the door to a more compassionate, root-cause-driven path forward. Highlights: (00:24) – Julie introduces her work: a triple board-certified nutritionist specializing in root-cause solutions for female hair loss (01:03) – Kyle shares his experience with "biological anxiety" and how metabolic issues can manifest in unexpected ways (02:14) – Why hair loss isn't genetic destiny: the role of epigenetics and how lifestyle choices influence gene expression (03:52) – The powerful symbolism of hair and why it plays such a deep role in identity—especially for women (05:00) – "Hair is the crown of glory": the emotional weight of hair loss and why it's so devastating (06:10) – The psychological impact: how hair loss affects confidence, relationships, and how women show up in the world (06:40) – The stress-hair loss cycle explained: how chronic stress triggers inflammation and pushes hair into the shedding phase (07:58) – The surprising role of the scalp microbiome—and why hair requires more nutrients than you might think (08:57) – The vicious cycle: how emotional stress about hair loss can actually make the condition worse (10:00) – Why common solutions fail: extensions, transplants, and treatments that ignore the root cause (10:50) – Julie's personal story begins: losing her hair in clumps at age 38 and being dismissed by doctors (11:27) – "Medication is a bandage": why most approaches miss the deeper metabolic issues (13:30) – The problem with modern medicine: being dismissed, unheard, and pushed toward lifelong medication (16:25) – The 5 root causes of hair loss revealed: hormonal, digestive, inflammatory, toxins, and stress (17:03) – Hidden toxins explained: how plastics, cosmetics, and everyday products disrupt hormones and health (19:49) – A bigger issue emerges: why modern life is creating more metabolic problems than ever before (21:23) – Lessons from a "Blue Zone": how lifestyle, food, and simplicity impact long-term health (23:16) – The turning point: Julie leaves her dream job after her mother's cancer diagnosis—and her own health begins to decline (24:49) – Hiding in the office: the emotional reality of hair loss—shame, isolation, and desperation for answers (25:11) – "I was humiliated": the breaking point and frustration of getting no real solutions from doctors (26:32) – The healing journey begins: uncovering hidden infections, food sensitivities, and internal imbalances (28:43) – The slow victory: regaining her hair—and more importantly, control over her health and life (29:43) – Starting her own practice: a moment of empowerment and stepping into her true calling (31:00) – Kyle reflects Julie's story back: a powerful narrative of transformation, resilience, and purpose (36:18) – A deeper layer: Julie's mother survives cancer, reinforcing the power of metabolic health and lifestyle changes (37:13) – A heartbreaking insight: why losing hair can feel worse than chemotherapy for some women (37:53) – The mission: giving women hope worldwide and addressing hair loss at its true root (38:31) – Next steps: Julie shares how to identify your root cause with her diagnostic quiz

Australians are living longer and longer, which is on one hand a beautiful thing. But on the other, prolonged old age is wreaking havoc. So how might we respond to this new demographic situation we find ourselves in?Lucinda Holdforth is a writer who specialises in looking at what makes good societies flourish, everything from manners to politics and equality.Most recently, she's set her sights on the unintended negative consequences following the extraordinary increase in life span around the world, particularly in Australia.In the past 50 years, human life expectancy across the globe has jumped from 46 years old to 73, and in Australia that number is even higher -- an Australian born today is likely to live until they are 84 years old.On the surface, living longer is a very good thing. It means more time spent with our loved ones, looking at the stars, feeling the sun, living.But prolonged old age can also be very lonely and painful, and, as Lucinda argues, it is costing society as a whole in many ways.She has seen this firsthand, as a daughter who supported her own parents in their long old age, and has some surprising suggestions about how we could do things differently to ease the impact on our economy, our medical system, our elderly and our youth.GOING ON AND ON: Why our longevity threatens our future is published by Simon & Schuster.This episode was produced by Meggie Morris. Executive Producer is Eliza Kirsch.It explores the sandwich generation, carers, women caring for parents, the elderly, dementia, Alzheimer's, Bryan Johnson, biohackers, Blue Zone, how to live longer, Mediterranean diet, tech bros, longevity, muscle mass, aging, deterioration, aged care, death, grief, how to live well, writing, books, old age, diseases of the elderly, tax, taxation, ageism, voting rights, voting age, lower the voting age.To binge even more great episodes of the Conversations podcast with Richard Fidler and Sarah Kanowski go the ABC listen app (Australia) or wherever you get your podcasts. There you'll find hundreds of the best thought-provoking interviews with authors, writers, artists, politicians, psychologists, musicians, and celebrities.

Anthony Richardson Sr. returns for voluntary workouts, muddying the backup quarterback waters. What does this mean for the Colts going forward?Dave Griffiths, Mike Chappell and Matt Adams break it all down in the latest episode of the Colts Blue Zone Podcast.Plus: Coordinators talk about the draft and offseason needs, Josh Downs discusses an expanded offensive role and Tony Sparano Jr. gushes over Indy's newest offensive lineman.

The 2026 NFL Draft is in the books, and the Indianapolis Colts went a long way in addressing some of their top needs.Dave Griffiths, Mike Chappell and Matt Adams look at the eight players in this year's class and the impact they could have on the upcoming season.

The NFL Draft is almost here. While the Colts don't have a first-round pick thanks to the Sauce Gardner trade, expect an "active" couple of days from the team.We're absolutely packed with Colts news and updates after hearing from GM Chris Ballard and head coach Shane Steichen as offseason work begins.Dave Griffiths, Mike Chappell and Matt Adams talk all about it in the latest episode of the Colts Blue Zone Podcast.Note: We experienced some audio issues in the first half of the show

What if the secret to building lasting wealth isn't about having more willpower, but about designing a better environment?In this episode, we're drawing inspiration from the world's Blue Zones—the regions where people live the longest, healthiest lives. Interestingly, their longevity isn't a result of grueling discipline; it's the result of "Choice Architecture" where healthy habits are the path of least resistance.I translate the Power 9 Principles of the Blue Zones into actionable strategies for your financial life. Stop being a tenant in a life designed by marketers and start being the Choice Architect of your own future. Tune in to learn how to make building a High FQ (Financial Quotient) inevitable!

With the NFL Draft one week away, Dave Griffiths, Mike Chappell and Matt Adams look at the Colts' positions of need and Dave unveils his storied All RAS Draft.

Jeff Dudan's free digital copy of his book Anthony Geisler built LA Boxing to 200 locations and sold it to the UFC. Then he acquired Club Pilates with 12 locations and scaled it to over 1,300 as the flagship brand of publicly traded Exponential Fitness. Now he's doing it again with Sequel Brands - a longevity-focused franchise platform built around the science of living better, longer. In this episode, Anthony and Jeff Dudan go deep on the real reason muscle mass is a longevity issue (not a vanity issue), why GLP-1 drugs like Ozempic are essentially duct tape, what the Blue Zones actually have in common, and why Anthony's testosterone is naturally 800-900 at age 50 without any TRT or peptides. Anthony breaks down the business architecture of Sequel Brands - including Pilates Addiction, Ultimate Longevity Center powered by LifeForce, sauna, Body20, and iFlex - and explains how they're democratizing high-end longevity protocols for everyday Americans, not just those in Miami, Manhattan, and LA. You'll also hear the inside story of taking Exponential Fitness public the same week the Delta variant was announced, what it's really like to manage 3,000 franchise locations, why he compares franchising to being married to thousands of people, and the Halloween candy challenge he created to help his kids develop a healthier relationship with food. If you're interested in franchising, longevity, building high-performance teams, or simply living a better second half of life - this episode delivers.  Topics covered: • Blue Zone principles and what actually extends lifespan • GLP-1 / Ozempic - where it fits and where it fails • Natural testosterone optimization without drugs • Muscle mass as the #1 longevity investment • Going public during COVID - the real lessons • Franchise unit economics: Item 7 vs Item 19 • Building loyal leadership teams across multiple ventures • Gary Brekka, LifeForce, and Ultimate Longevity Center • Grounding, sprinting, breath work, and sauna science • Raising healthy kids without being the fun police  Homefront Brands: https://www.homefrontbrands.com  Jeff Dudan: https://www.jeffdudan.com  Guest: Anthony Geisler Guest YouTube: https://www.youtube.com/@Anthony.Geisler  Guest Business YouTube: Guest Website: https://sequelbrands.com/  #longevity #franchising #anthonygeisler #sequelbrands #clubpilates #biohacking #garybrekka #fitnessbusiness #entrepreneurship #bluezones Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Jeff Dudan's free digital copy of his book Anthony Geisler built LA Boxing to 200 locations and sold it to the UFC. Then he acquired Club Pilates with 12 locations and scaled it to over 1,300 as the flagship brand of publicly traded Exponential Fitness. Now he's doing it again with Sequel Brands - a longevity-focused franchise platform built around the science of living better, longer. In this episode, Anthony and Jeff Dudan go deep on the real reason muscle mass is a longevity issue (not a vanity issue), why GLP-1 drugs like Ozempic are essentially duct tape, what the Blue Zones actually have in common, and why Anthony's testosterone is naturally 800-900 at age 50 without any TRT or peptides. Anthony breaks down the business architecture of Sequel Brands - including Pilates Addiction, Ultimate Longevity Center powered by LifeForce, sauna, Body20, and iFlex - and explains how they're democratizing high-end longevity protocols for everyday Americans, not just those in Miami, Manhattan, and LA. You'll also hear the inside story of taking Exponential Fitness public the same week the Delta variant was announced, what it's really like to manage 3,000 franchise locations, why he compares franchising to being married to thousands of people, and the Halloween candy challenge he created to help his kids develop a healthier relationship with food. If you're interested in franchising, longevity, building high-performance teams, or simply living a better second half of life - this episode delivers.  Topics covered: • Blue Zone principles and what actually extends lifespan • GLP-1 / Ozempic - where it fits and where it fails • Natural testosterone optimization without drugs • Muscle mass as the #1 longevity investment • Going public during COVID - the real lessons • Franchise unit economics: Item 7 vs Item 19 • Building loyal leadership teams across multiple ventures • Gary Brekka, LifeForce, and Ultimate Longevity Center • Grounding, sprinting, breath work, and sauna science • Raising healthy kids without being the fun police  Homefront Brands: https://www.homefrontbrands.com  Jeff Dudan: https://www.jeffdudan.com  Guest: Anthony Geisler Guest YouTube: https://www.youtube.com/@Anthony.Geisler  Guest Business YouTube: Guest Website: https://sequelbrands.com/  #longevity #franchising #anthonygeisler #sequelbrands #clubpilates #biohacking #garybrekka #fitnessbusiness #entrepreneurship #bluezones Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

In this edition of the Colts Blue Zone Podcast, Dave Griffiths, Mike Chappell and Matt Adams explore Colts Local Pro Day, Fernando Mendoza, the all-important Wawa vs. Sheetz debate and Indy's needs in the upcoming NFL Draft.

Dr. Jeffrey Bland, Founder and President of the Personalized Lifestyle Medicine Institute and President of Big Bold Health, is described as the “godfather of functional medicine.” He details the origins of functional medicine as a systems-biology, root-cause approach emphasizing diet, lifestyle, and supplements alongside conventional allopathic care, especially for chronic disease. Bland contrasts medication “number needed to treat” examples (statins and TNF-alpha blockers) with personalized lifestyle interventions, noting adherence challenges. He discusses GLP-1 weight-loss drugs as a major pharmacologic advance but raises concerns about long-term effects, discontinuation rates, side effects, and inadequate nutrition if food intake drops. Bland describes research on bitter compounds and gut “taste” receptors influencing GLP-1 and related hormones, links to Blue Zone diets, and introduces Big Bold Health's Himalayan Tartary Buckwheat and minimally processed, sustainably sourced fish oil products, the Omega-3 index, and targeted formulations with lutein/astaxanthin, plus ongoing clinical trials on immune aging and gene expression.

It's been a busy offseason for the NFL and the Indianapolis Colts.This week, NFL personnel were in Phoenix for annual league meetings.In the latest Blue Zone Podcast, Mike Chappell and Matt Adams discuss comments on the offseason from owner Carlie Irsay-Gordon and GM Chris Ballard.

In this episode, Cheryl interviews Dr. Christo Frangopoulos about how certain lifestyle factors related to cancer. Most people overlook one of the most powerful tools in preventing cancer: movement. Dr. Christo Frangopoulos reveals surprising facts about how simple lifestyle shifts, like breaking up sedentary time, can drastically cut your risk of cancer and boost your body’s ability to fight it. If you’re tired of just hearing “eat healthy and exercise,” this episode uncovers actionable strategies backed by the latest science to enhance your health span. Discover why sitting is just as dangerous as smoking when it comes to cancer risk, and learn the practical tips to make movement a seamless part of your day. From how often to get up during work hours to the science of muscle-derived anti-cancer proteins called myokines, Dr. Christo shares insights that can change your approach to health. We break down the true impact of sedentary behavior, the science behind autophagy and muscle contraction, and the critical role sleep plays in cellular repair and cancer prevention.You’ll also uncover: the truth about alcohol's relationship with cancer, the importance of inflammation markers like CRP, and why maintaining consistent sleep and circadian rhythms is crucial for lowering risk. This episode is perfect for anyone looking to take control, whether you’re battling family history or just want to live longer healthier lives.Dr. Christo Frangopoulos is an anesthesiologist, lifestyle medicine expert, and personal trainer known for integrating science-backed strategies to improve health outcomes across the U.S. His insights on cancer prevention through lifestyle modifications are revolutionary yet accessible, making this a must-listen for health-conscious individuals and medical professionals alike. Don’t miss this opportunity to turn simple daily habits into potent cancer-fighting tools. Your health journey starts with the right knowledge and this episode delivers it. Hit play now and learn how to reframe your lifestyle for longevity and resilience. Visit Dr. Frangopoulos at AltasMD360.com Takeaways How sedentary behavior independently increases cancer risk, even with regular exercise The importance of muscle contraction and myokines in fighting cancer Lifestyle changes that can lower the risk of developing common cancers, especially colorectal cancer in young adults The critical role of sleep in DNA repair and cancer prevention The impact of inflammation markers like CRP on cancer risk Rethinking alcohol consumption and its nuanced effects on health Practical habit formation techniques, including the ‘two days’ rule for sustainability Resources for health professionals and individuals via AtlasMD360.com Book: The Telomere Effect by Elizabeth Blackburn & Elissa Epel A scientific approach to aging and health Disclaimer: Links may contain affiliate links, which means we may get paid a commission at no additional cost to you if you purchase through this page. Read our full disclosure here. Watch on YouTube: Disclaimer: Links may contain affiliate links, which means we may get paid a commission at no additional cost to you if you purchase through this page. Read our full disclosure here. CONNECT WITH CHERYL Shop all my healthy lifestyle favorites, lots of discounts!  21 Day Fat Loss Kickstart: Make Keto Easy, Take Diet Breaks and Still Lose Weight  Avaline Wines, Tested and Clean, Sugar Free Drinking Ketones Wild Pastures, Clean Meat to Your Doorstep 20% off for life  Clean Beauty 20% off first order DIY Lashes 10% off  NIRA at Home Laser for Wrinkles 10% off or current promo with code HealNourishGrow Instagram for daily stories with recipes, what I eat in a day and what’s going on in life Facebook YouTube  Pinterest TikTok Amazon Store The Shoe Fairy Competition Gear Getting Started with Keto Resources The Complete Beginners Guide to Keto Getting Started with Keto Podcast Episode Getting Started with Keto Resource Guide Episode transcript: Cheryl McColgan (00:00)Hey everyone, I’m Cheryl McColgan, founder of HealNurshGrow and today I’m really excited to be joined by Dr. Christo Frangopoulos and he is kindly letting me shorten his name to Dr. Chris or Chris, but he will introduce himself here in a moment. And why I really wanted to have Dr. Frangopoulos on today is because he is a board certified anesthesiologist. He’s also a lifestyle medicine doctor and he’s a personal trainer. So, you know, those are all things if you’re a listener to this podcast that I am super excited about and that I love to chat about. take it from here and just introduce yourself and share with people what you’re all about and what you’re here to talk about today. Christo (00:35)Wonderful. Well, I just wanna say thank you so much for having me. This is an honor and I really hope we can reach at least a few people out there to make a difference with the information I’m going to be sharing with Cheryl. As Cheryl said, my name is Christof Rangaples. It’s much easier just to say Chris. I am an anesthesiologist for about a decade now. I have also got board certified in lifestyle medicine and a certified personal trainer and a lot of what I do is share information that’s evidence-based and science-backed that can optimize people’s lifestyle. As a physician, I travel the country, I’m certified in about 10 different states, and the problem of healthcare is it’s everywhere. And the state of our nation can really utilize a change in how we attack our health. And I think lifestyle medicine offers so many great tools and it’s super helpful. It’s not overly complicated and can make a huge difference. Cheryl McColgan (01:39)It’s so nice to have a doctor on that really appreciates that because I think so often, you we have more of a sick care system than health care system. And I’m sure that we’ll get into that a little bit more. But the fact that you are trained in lifestyle medicine, that you recognize the significance and the importance of it, I think is a huge step in the right direction for the medical field. So I’m so glad that you’re kind of promoting that and you have all that information on your website, all your good programs and continuing education. So I think that will be a huge benefit to the medical community. But one of the things that you’re Christo (01:49)Yes. Yeah. Yeah. Cheryl McColgan (02:09)particularly interested when your team reached out is around cancer. And some people that know me personally or know some of my work and some of my writing will know that I have a lot of cancer in my family. And it’s a big reason that I do a lot of the things that I do in my health and my life. So what what have you how did you become interested in cancer specifically? And then let’s start with like what your number one top lifestyle change people can do to prevent cancer. Christo (02:39)Sure. So as an anesthesiologist, you can imagine we see every sort of surgery from something simple to very complicated cancer cases. And over my years, I’ve seen a lot of cancer surgeries and how they’ve affected. their families, their communities, and it really is a, it’s something that every one of us have experience with, whether it’s yourself or a family member or a friend or a coworker, we are all affected by cancer and it is everywhere. But the truth of the matter is a lot of lifestyle change can actually make a huge difference in our cancer rates across the country. And most people probably don’t know this, but only about five to 10 % of cancers are from inherited gene mutations. Okay, so the other 90 % are often attributed to either a lifestyle or environmental exposures. So, you know, a lot of people think they’re destined to get cancer because their family member has a cancer or whatnot. That is a small chunk of cancer. It is actually our lifestyle and environmental exposures that can affect getting cancer, how we respond to cancer, and the aftermath of that, either being successful in treatment or not. And there’s a lot of things we can do for it. Cheryl McColgan (04:12)Yeah, just to drive that point home, share that we were talking before we started recording and Dr. Christo was just kindly asking me if there was any, you know, thing to avoid around cancer because I had said that it’s a lot in my family and it’s been a while and it’s always going to be hard. But my dad, when I was around, he was one of the first runners in the running boom, always going to the health food store, did all these super healthy lifestyle behaviors before this was really popular. And so was quite shocking, you know, when he ended up having these multiple cancer diagnosis later in But as a young man, he, we lived in the south, we live in Louisiana, and this is in the 70s before a lot of OSHA things and whatever, and he worked in chemical plants. And he was a chemist by trade. you know, so I’m pretty fully convinced that for him, it was those environmental factors that you spoke of. So in addition to being in an environment like that, that’s kind of an obvious situation. What are maybe some things that aren’t as obvious that people might be exposed to that they can limit in order to prevent cancer? Christo (05:10)Yeah, and not to scare anyone right now, but it’s kind of what we’re doing. We’re being sedentary, we’re sitting down right now. it is, sedentary behavior is ubiquitous in our culture, right? It’s how we do work every day. A lot of people sit at their desks in the office and there’s sometimes little movement. Well, we know a lot of things, what are causes of cancer and actually sedentary behavior. Even if you meet all of the activity guidelines, sedentary behavior itself is an independent risk factor for getting cancer. Of course, there’s a bunch of numbers with these, but it’s something that a lot of people don’t even think about. And an easy solution is trying to get up and get moving every so often. For myself, am I stuck at an office or in an operating room case, in their long cases, I make sure I’m getting up. every single hour on the hour, something I can remember just to get moving. And we’ll talk more in depth about this, but movement itself is as a prevention for not only cancer, but a number of other things. But yes, sedentary behavior is a big one that we really don’t think about very much. And a lot of us are exposed to that. Cheryl McColgan (06:27)Yeah, and I just want to I kind of want to build on something that you said just to make it super clear for people because I know this information, but if this is the first time somebody’s hearing it, they might not understand it. So I think the recommendation right now is correct me if I’m wrong, because I know you’ll know the right answer to this. It’s like 150 minutes per week of physical activity for most adults. Right. But you’re I think what you’re saying is, OK, say you do that. You go to the gym and you do your 150 minutes. That’s not the end. It’s actually been that eight hours that you’re sitting at your desk is still putting that on top Christo (06:45)Mm-hmm. Yeah. Yep. Yes. Yes, so you are correct. It is 100, so the physical activity guidelines is 150 to 300 minutes of moderate intensity activity per week. It could also be 75 to 150 minutes of vigorous intensity activity or a combination of both knowing that one minute of vigorous intensity activity is equal to two minutes of moderate intensity activity. All that being aside. 150 minutes of moderate activity per week is the goal. It’s something easy to remember. But yes, this sedentary behavior is independent of that. So if you’re going to the gym and you’re hitting all your marks, it doesn’t give you license so much to go home and be a cash potato the rest of the day. And that’s kind of the idea here. When we look at all of these different factors, it really comes down to getting your blood flowing. No, it’s more than that, that’s simplistic explanation. But the simple answer is get your butt up, get moving, get your blood flowing, and it’s something that we have to make it habitual. And again, we have such a sedentary lifestyle, it doesn’t mean we’re not doing anything, it just means that we’re sitting at a chair at the office, we’re at the desk all day, we’re typing on the computer. It’s just how our lives are built. So we therefore have to change the environment around us to make sure that we aren’t so sedentary. And there’s a number of things that we can do for that. Cheryl McColgan (08:30)So what would be some of your favorite tips for people? mean, I think you mentioned saying getting up on the hour, everybody has a cell phone nowadays, so setting alarms or using apps. What are some other things besides that that people might do to kind of combat this sedentary behavior? Christo (08:36)Yeah. Yeah. Sure, so that’s a big one for me. It’s something very easy to remember. On the hour, every hour, get up and get moving. Now if you’re at the office or if you’re somewhere where you’re not at home, make sure you are going to the restroom that’s farthest away from you, using the kitchen or water fountain that’s not close to you, walking up and down the stairs just to get moving. It doesn’t have to be difficult. It doesn’t have to be You know, I have to meet these marks. The simple answer is just get up, get moving, incorporate it into your day that’s seamless. That’s something that easy to remember for you. Maybe it’s you have a favorite coffee station at the office, whatever may be, just try to make it make sure that you’re able to incorporate as much movement as you can. Cheryl McColgan (09:37)I think that’s really clear. So we want people to go to the gym. We want them to be strength training so they can prevent sarcopenia, maintain their muscle mass. That’s all great for metabolic health, but we also just need people to just get out of the chair from their desk or away from the TV and just move Christo (09:44)Mm-hmm. Yeah. one of the most simple things that we can be doing to prevent cancer. And of course, there is more to exercise in cancer prevention. We’re talking about sedentary behavior, but it also can go from light to moderate activity, vagus activity, and then meeting the guidelines. They all have their unique benefits, and we can talk about that if you’d like. But the sedentary behavior I think is just one of the most more shocking ones that people just may not know about Cheryl McColgan (10:18)Yes, totally agree with that statement from just getting moving because I think like I said before, people think they go to the gym and that’s good enough. That’s not that’s not the end of the story. But you did touch on one I would like to maybe chat about a little bit more. And that was the use of exercise maybe in a different way. So I was very focused on fasting for a while when Dr. Urashimo I’m going to mess up his name. I’ll put it in the show notes. But you know, when they first kind of discovered a Toshi back in 2016, and I learned about fast. Christo (10:35)Yeah. You Cheryl McColgan (10:47)And I was very focused on that for a while. But now that I’ve gotten older, my bigger concern is maintaining muscle mass as I get over the age of 50. And so I’ve kind of stopped that because I also learned that exercise actually promotes autophagy really strongly. And maybe I’ll just have you actually talk about autophagy in a more scientific way so that people understand its relation to cancer. So maybe if you could talk about that with exercise, that would be awesome. Christo (11:13)Yeah, so I think how I relate this is something called myokines. When we exercise, you get our bodies moving and our muscles are contracting, they release something called myokines into the bloodstream. The simple answer is myokines are anti-cancer proteins. And the more we contract our muscles, the more these anti-cancer agents are moving around our bloodstream and not only are we able to more effectively kill cancer cells, it is something that’s going to promote, really just promote overall health in general, not just cancer, but everything else as well. There’s actually a recent study in 2025 about breast cancer, it’s out of Oxford, I believe, and they talk specifically about these myokines, and it was something Don’t quote me exactly on the number, but it was just one bout of vigorous intensity activity. It increased their blood circulating myokines by like up to 30 % and they exposed those myokines to breast cancer cells. And actually that number, the rate of growth was reduced by 30%. So it just goes to show how effective muscle contraction and movement is in the anti-cancer in our body’s ability to fight cancer off. Cheryl McColgan (12:35)Yeah, I will share. And I mean, again, not to bring it back to the but I think it’s really relevant to what you’re saying is I mentioned that my dad was kind of in the running boom and he had always lifted weight. He was like Jack Lilley basically, which was why it was such a shock that this but anyway, when he got this more serious diagnosis of cancer, I’m really convinced that the reason he did so well for so long was because every time he did a treatment, he got right back to his three days a week strength training, running, playing golf, super active, never let that go. Christo (12:45)⁓ wonderful. Yeah. Absolutely. Cheryl McColgan (13:04)for the longest Christo (13:04)Yeah. Cheryl McColgan (13:05)time. And so I think that that actually helped not only helped his quality of life while he was living with cancer, but also probably got him further down the road. I really think that’s true. Christo (13:11)Yeah. 100%, there is so much robust science about this. a lot of, you of course, after something gets a diagnosis of cancer, of course, your body’s going through changes and it is even more difficult to get up and get moving, going to gym and doing those things. So kudos to your father and anyone else who has gone through that to make sure they’re giving their body the exercise they need because it’s not only It’s exercise is not just a ⁓ healthy lifestyle modification. It’s an actual biological intervention that helps fight cancer. Like it is proven. It is not just, it’s not a replacement for your chemotherapies and your surgeries and whatnot, but it absolutely reduces your risk of getting cancer. It improves your survival if you do get cancer. and there is only benefits from this. So this is just a really hard point to make that exercise is proven to improve your survival in a number of different ways. We’re talking about cancer today, but there’s a number of other things as well. Cheryl McColgan (14:28)it’s pretty much the cure for everything, right? If you really want to look at it, it is. Yes. Christo (14:30)It is. It is. And it’s free. It’s free. We can all do it. You know? Yeah. Cheryl McColgan (14:36)I know it’s very exciting. Well, most of us, know, thankfully. So on that note, there is, I think I’d be remiss not to at least mention this and maybe get your thoughts on this. Because as you said, you’re in the operating rooms, you’ve seen all these different kinds of cancer. Have any of your colleagues or you yourself had any thoughts on the significant rise of colon cancer in young people? ⁓ Are we thinking processed food? Are we thinking other lifestyle factors? Kind of what’s your sense of it after being in the trenches with that? Christo (14:57)Yeah. Yeah, yeah, very astute question because that’s actually the statistic I believe is colorectal cancer is the only cancer that is rising in people under the age of 50. And more recently, you know, this is early 2026, James Vanderbeek passed away, which a lot of us know from like Dawson’s Creek and you know, other movies. and Chadwick Boseman, another big time actor, and they both passed away from colorectal cancer at young ages. And sometimes it’s a difficult pill to swallow when these people, you know, we don’t know them, but they’re part of our formative years. And the good thing about, and I don’t say good thing, but maybe the positive silver lining is it’s bringing awareness to people that this is something. Now, do we know why colorectal cancer is increasing in this specific age group? No. As you alluded to, could very well be what’s environmental exposures and I’m not saying this specifically to those gentlemen, but it can be a number of things. We don’t know the exact answer. We do know there’s a lot of different risk factors for colorectal cancer that a lot of people do have and it’s present in our nutrition system and how the United States is kind of set up. And it’s a lot of processed foods, it’s processed meats, it’s adiposity when you’re carrying some extra weight and obesity, being overweight, all of those things play a role into cancer. Real briefly, this is something that I think a lot of people may not know, but obesity itself is a chronic form of low-grade inflammation, okay? So your body is under this chronic inflammatory state when you have obesity. And the reason that’s important is because when we have bodily inflammation, that increases the risk for mutations in our DNA, in our cells, and that’s exactly how cancers can arise. Cheryl McColgan (17:11)So would that mean also, I think the most common marker that people probably get when they go to their annual checkup is an HSCRP, which is kind of a marker of general inflammation in the body. So would it be accurate to say that if you have a higher HSCRP that you are probably slightly more at risk for cancers and that would be a thing to maybe consider trying to actively lower? Christo (17:19)Mm-hmm. Yeah, so CRP is one of the, ⁓ C-reactive protein is one of the markers for inflammation. There are a number of other ones, cortisol being ⁓ another big one. I don’t wanna say, I don’t wanna say for certain that yes, that is, that’s true, because our body undergoes inflammation. Rewind a second. When you get a lab ⁓ test done, that is one point in time. Right, it’s that day. So it’s hard, you’re not gonna be testing your CRP every single day to know are you always under the same state of inflammation. That being said, your body undergoes inflammation for a number of reasons. And sometimes inflammation isn’t bad. Sometimes it’s reactive and appropriate for what we’re doing. But yes, in the general sense, if you have… maybe like dietary inflammation, if your body isn’t sleeping properly and your body’s in a general state that’s heightened for inflammation, then yes, those kinds of things on a long-term basis are more what we’re aiming for here. One lab test, it depends. It can be a number of different things. There’s also a lot of… different medical states and conditions that can increase your CRP. So it’s not always like a perfect marker. It may be a clue and your healthcare provider can kind of clue you in to like put the whole picture together, but every individual is very different. And as I said, it’s kind of a one marker in time. So lab tests can be helpful, but it’s just not the end all be all. Cheryl McColgan (19:06)Yeah, understood. Just kind of wondered if there was any association there. And you mentioned one of my favorite words when you were just answering that question, that is sleep. I think it’s one of the most underappreciated health. elixirs basically for people and that so many people struggle with it. ⁓ But how would you describe sleep’s relation to cancer? I know a lot of the stuff about sleep’s relation to possible Alzheimer’s prevention, but I haven’t necessarily heard as much about cancer, so I’d love to hear your views on that. Christo (19:18)Yes. yeah. Yeah. Yeah. Yeah. Yeah, yeah, absolutely. So there’s a couple of things to know regarding sleep and cancer. And I’m gonna draw back a discussion I had with a patient where they were like, I’m exercising all the time, I’m eating well, I’m getting all my minute guidelines, my stress is well managed. And then you dive a little bit deeper and they’re like, oh, I only sleep four or five hours of night. And I’m like, oh, why are you doing that? Well, you know, they’re crazy busy. They’re always productive. And we kind of take a step back and get more of a clue of, you know, the whole picture of that patient. And it was telling because as you mentioned, sleep, a lot of people, we almost treat it as an afterthought. You know, it’s at the end of the day, we kind of get in our beds and go. However, sleep is so critical for our overall health that it really needs to get more of a bright light on it because it’s that important. And the relationship to cancer is actually, it’s very clear and I’ll tell you why. At night, throughout the day, 24 hours, your body is always undergoing maintenance. Your body’s always fixing damaged DNA, fixing cells that are damaged for whatever reason and we’re repairing them or we’re scheduling them for apoptosis and getting them out of our bodies. Now that happens all 24 hours, but it’s way more active when we’re sleeping. It’s when the maintenance workers of our body are going to work and that happens at night. So if you’re not getting enough sleep, we are, or quality sleep. We are not restoring, we’re not repairing those DNA in the cells and those mutations. It’s almost like a glitch in the system where these mutations occur and then they live on and they thrive. the more and more those mutations grow, that’s when you get a tumor. So when we don’t get that sleep at night, our maintenance workers aren’t working and those mutations kind of can grow into cancer more easily. Cheryl McColgan (21:43)Yeah, that makes perfect sense. And what would you what would your advice be to people? I mean, I’ve written about this a lot. So there’s some free resources on my website for better sleep. And I do all the things I am committed to sleep. You know, I have the cooling bed, the cooling bed, the dark room, the I like everything. So there’s all those kind of tips. But if somebody wants to do something without devices, and without drugs in particular, I think that people Christo (21:53)Awesome. Yeah. Yeah. Yes. Sure. Yeah. Cheryl McColgan (22:08)I’d love to hear your perspective on that and kind of what are some more natural ways people can approach doing this that aren’t devices that don’t cost a lot of extra money. Christo (22:11)Yeah. Yeah, yeah, yeah, we can talk a lot about this. think it’s actually, ironically, it’s sleep awareness week right now. So it’s, ⁓ yeah, it’s a big topic right now. So what can you do? So you mentioned a lot of things regarding sleep environment, where you’re sleeping in a cool, dark place, cool, dark and quiet place, not silent, but quiet. And a lot of people focus on that, which is really good. Cheryl McColgan (22:23)Nice. Christo (22:40)But something that people may not know is what we do during the day matters very much how good quality of sleep we get at night. And this is not going to be a shocker, but one of the best activities that you can do during the day to get more quality sleep, a higher level of deep sleep, is exercise. exercise really is just a panacea for everything. ⁓ But the reason being is when you exercise, your body’s obviously working a lot harder and its body temperature goes up. Well, a few hours after, your body temperature starts to cool down and that’s exactly what we would like for sleep. So it’s just something that every single day we wanna incorporate some sort of exercise for that. And there are a number of other things like the three two one zero rule if you’ve heard of that or we could talk about that. ⁓ Cheryl McColgan (23:39)Yeah, I’m not familiar with that one. So I’d love it if you’d share that Christo (23:41)Yes, yeah, yeah, the three, two, one, zero rule. It’s something easy to remember because of the numbers, but three hours before bed, you don’t have any more food. Are you able to do a light snack? Sure. But you don’t want to have your dinner too close to bedtime. You want to give your body enough time for digestion. If you’re eating too close to meals, excuse me, too close to bedtime, you can have indigestion. You can have a number of different things that can cause disruption to your sleep. Two hours before bed, no work or no stimulation. You really want to, yeah, I know, I’m a culprit of this. It is, it is. It’s one of those things where I’m like, what’s the phrase? ⁓ Don’t do as I say. Yes, that’s it. Yep, so I’m a bad one on that, because I’m a workaholic. But yes, no more work two hours before bed. And it’s really just trying to unwind and kind of decrease your stimulation. That’s the real reason. Cheryl McColgan (24:13)That’s a hard one. Do as I say, not as I do. Christo (24:38)One hour before bed, no screen time. And this is something where I say, mean it, no screen time. Blue, I talked to a sleep medicine doctor last year or so, and she’s a great friend of mine. And she just says, how many people are, we’re all so glued to our phones. And not only that, it’s like a fifth appendage where we’re sleeping, it’s right next to our beds. And the, one of the best tips that she gave me was, to use an actual alarm clock. Get that phone away from your bed. You don’t need it when you’re in the bedroom. It’s, know, emergencies happen and whatnot, so you can have it somewhere nearby, but it doesn’t need to be an arm’s length. anyway, no screen time after one hour before bed. And then the zero is a little bit different. It’s the number of snoozes were allowed, or ideally allowed, zero. Cheryl McColgan (25:34)you Christo (25:36)And that really focuses on having a consistent wake time. And that’s even something that we wanna do on our days off from work. And the reason being actually does relate to one of the risk factors for cancer is circadian rhythm disruption. If you have a consistent wake time, your body is just much happier. it works more efficiently. The nighttime maintenance things that we talked about are more, just work better. And you really, you keep that wake time and then if you have to adjust your bedtime, you adjust your bedtime to something earlier. But a consistent wake time is something that is a forever rule of thumb if we’re able to. Cheryl McColgan (26:21)Well good, I’ve got to work on the zero and the two probably a little bit for myself. ⁓ Christo (26:27)Yeah, yes, none of us are going to be perfect at this. An 80-20 rule, try to aim for 80 % of these, 20%, give yourself some grace. Cheryl McColgan (26:36)Yes, progress over perfection, one of my favorite things. So ⁓ one thing that we didn’t hit on yet that I think is fairly important for cancer stuff, and I think it’s, it’s good because there’s a trend, there’s a downward trend in alcohol consumption, I think since the pandemic, basically. And I think everyone has always known that alcohol consumption is related to cancer, but somehow it wasn’t being driven home as much as it has maybe the last Christo (26:39)Yes, exactly. Yeah. Yeah. Mm-hmm. Yeah. Cheryl McColgan (27:06)five to 10 years. So we’d just love to get your thoughts on that. mean, nobody wants to hear this if you like, you know, having a glass of wine with your steak or something like that. But, but I think, you know, minimizing these things, like we’re talking about minimizing environmental exposures, maximizing sleep, I mean, can we talk a little bit about it? Because it’s going to be unpopular, but it is a thing. Christo (27:08)Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. So I try to tiptoe just to be gentle with this because people do have strong feelings like I want my red wine at night and you can’t convince me otherwise. There’s a lot of topics to talk about. There’s a lot of discussion points. The plain answer here is no amount of alcohol is Cheryl McColgan (27:28)you Christo (27:44)helpful for your health, okay? So there’s no benefit to it. Some people who drink red wine say there’s, you know, the, my God, nitro, it’s skipping my, yes, Reservatrol, yes, thank you so much. Is helpful for you, yes, it is, but so are having a handful of grapes and you don’t have to have it in a wine form. ⁓ So there’s, Cheryl McColgan (27:52)Reservitrol. I think I read that to get enough Reservatrol, you’d have to drink like 25 barrels of wine or something to get so it’s like, it’s not even a thing. Christo (28:08)Exactly. Yeah. It’s one of those reasons that Hawaiian connoisseurs are like, yeah, well, it’s fine. I’m one of those people where you have to enjoy life too. it’s, you know, take everything with a grain of salt. But yeah. And then a lot of people actually bring up like the blue zones. Have you heard of the blue zones before? Yeah. Perfect. So blue zones, one of the discussion points Cheryl McColgan (28:27)Absolutely. Yeah, we talked about it a little bit on the podcast. Christo (28:35)is having red wine in moderation during meals when you’re socializing. So when you’re watching Netflix having a bottle of red wine, it’s not the same as having a glass of wine slowly over a couple hours with dinner socializing, which is a protective factor for your health. So it’s a little bit different. It’s kind of a scenario. ⁓ but yeah, they used to kind of say two drinks for men, one drink for women per day. That’s, that’s changed. There’s another, the most recent administration came out with new dietary guidelines, for Americans just maybe a month ago or so. lots of talking points there. We won’t go too into that, but there is one regarding alcohol and they They kind of, I’m trying to word this correctly, they said enjoying some alcohol in moderation isn’t advised, but it’s it’s okay to do, which I think where they’re coming from with that is trying to have social connections, it’s a, because the reality is a lot of people do enjoy alcohol together and it brings people together and there are, health benefits to that. The alcohol standpoint, as I said, no organizations recommend any healthy amount of alcohol, but there is something to be said about enjoying your life and having social connections and bringing people together. And I think that is positive. I think they at least nailed that part for sure. Yeah. Cheryl McColgan (30:13)Yeah, and I would agree with you that I think that that having traveled extensively in the Mediterranean that that is where, you know, there’s a lot of issues with those Blue Zone studies, right? We don’t need to go into all that today. But I think that the one that probably everybody can agree on is the importance of community and support systems and the amount of movement that all of those zones get. They’re very active. They have this great support and connection and they have this community that a lot of other places in the world don’t have. So whatever you think about their diet or their wine consumption or Christo (30:24)Yes, yeah. Yeah. 100%. Yeah, yeah, yeah. Cheryl McColgan (30:43)of that I think that we can agree on the rest of it for sure. Christo (30:47)Yeah, you’re nailing it on the head because when we have these discussions, if you see these other very in-depth evidence-based discussions online, we’re really zooming in on one little thing. And the reality is it’s the totality of our lifestyle that affects our health outcomes. Having a glass of wine, I’m not gonna say don’t do it. But what’s the rest of your health look like? What’s rest of your lifestyle look like? We have to be reasonable about it and not getting a good night’s sleep here and there, no big deal. But if it’s a consistent chronic issue, sure, then you address something. But a lot of us have the idea of any 20 or progress over perfection. It’s just the idea of trying to do our best to improve and giving ourselves some grace. as we alluded to way back when, in the beginning of this conversation, what we’re doing right now for most people in this country, we’re not successful with our health. We just simply aren’t. And so we have to start addressing these issues more head on and figuring out what can we start changing? And that kind of brings up another point. A lot of us know what’s healthy. We know what’s healthy, but we’re not so good at how to make effective change and how to keep those change long, you know, as a sustainable habits for ourselves. And I think that’s something that we could all kind of work on, especially the health and fitness professionals teaching people how to do those things. Cheryl McColgan (32:26)Yeah, that’s that’s one of the huge focuses of my work is to have my background in psychology. So the whole habit change is something that’s been a very long time interest of mine. And so it’s Yeah. So since you brought Thank you. Yeah. Since you brought that up, I want to be respectful of your time. But I think just one final one final actionable thing that we could have here is in you. Like you said, you’ve been a personal trainer, your lifestyle, medicine, doctor, that probably is the biggest challenge for me. I think everybody at this point Christo (32:32)⁓ yes. Yeah, I saw the 30 day challenge too. Love it. Love it. No, it’s okay. Cheryl McColgan (32:56)they should be doing, they know they should be moving more, know they should be eating better, they know they shouldn’t be drinking too much, but at the execution of it. So what would be your best tips for people on how to actually make changes in your experience? Like what’s been the most successful? Christo (32:59)Yeah. Yeah. Mmm. Yeah, really good question. So I am a big proponent of utilizing the current routines you have and adding on to them. It’s a lot harder to start something brand new. So if you’re able to, so say in the morning you already, you you brush your teeth, you wash your face. Well, you know, start adding in healthy habits to that existing routine and do that. Most habits take a. The science says 66 days if you’re doing it every single day. It’s really about the repetition. And our brains, they’re neuroplastic. So we can learn to do these things. We can be successful in them. The idea is just making sure we do them repetitively enough that it sticks. Just like swinging a baseball bat and learning how to play baseball or work on the computer and getting better at typing or whatever analogy you wanna use. We can do that with our lifestyle as well. And I think most of us have some sort of routines already. So we wanna kinda zoom out, look at our routines. What can you add into that routine that’s going to improve your health? What are you trying to improve? And once you kinda get that awareness, you’re able to add something in. Do it every single day. I use the rule of twos. I kinda made this up, but for two months, do a new habit for two months. without missing two consecutive days. And that is something that kind of, again, points to the consistency repetition. And then once you get that, add onto it. Start small and build up, and over time, you’re gonna have this considerable change that’s gonna be really, make a big impact on your health. Yeah. Cheryl McColgan (34:51)Yeah, I love that two days rule because part of that you mentioned the 30 day challenge part of it was like not making people overly stressed about it like hey, if you miss a day, it’s fine. But the challenge with that is it’s okay to miss a day, but you don’t want to miss like two, three, four, then all of a sudden, it’s not a habit anymore. So I love that just don’t miss two days in a row. That’s very good. Christo (34:59)Yes. Yeah, exactly. Yeah, easy to remember. Cheryl McColgan (35:11)so we’ve covered some awesome information today. And I’m really excited for people to connect with you. Can you share your website, tell them about some of the programs we talked about before we have for professionals for regular folks, what are all the good things that people can learn from you? Christo (35:25)Yeah, absolutely. So atlasmd360.com, it has a bunch of resources, a of free resources as well. You can do a health audit assessment, you can take some quizzes, there’s a free 30 minute course, there are free resources on how to improve your ⁓ heart lab work, and a bunch of other things. And if you are a professional looking for continuing education, There are approved accredited programs for health and wellness coaches, personal trainers, and AMA category one credits for a bunch of physicians and NPs and PAs. And then if you are non-professional and you’re looking to improve any part of your lifestyle, there are programs for you as well. But overall, we have a lot of free resources and I just, hope when I these podcasts, I honestly just hope One person learned something good that they can take away from this and make some positive difference. Cheryl McColgan (36:23)Well, Dr. Frangopoulos, I have no doubt whatsoever that people learned way more than one thing in this conversation. And I just want to thank you for sharing your time and knowledge today. So I appreciate it. Christo (36:28)I hope so. I hope so. Thank you Cheryl for having me. I appreciate it and I’m loving what you’re doing so keep it up. It’s awesome. Cheryl McColgan (36:39)Thank you.

In this episode, hosts Caleb Dudley and Ranjan Jindal, along with assistant Blue Zone editor Ryan Hamner, recap Duke's successful first weekends at the NCAA Tournament for both the men's and women's squads. Then, we welcome on writers from The Torch and The Reveille to preview upcoming Sweet 16 bouts with St. John's and LSU.

In the latest edition of the Colts Blue Zone Podcast, Dave Griffiths, Mike Chappell and Matt Adams explore the team's offseason moves and where things stack up about a month away from April's NFL Draft.Topics include: the Week 1 starter for Indianapolis, Daniel Jones' recovery, the importance of Alec Pierce and some deficiencies on the roster.

Dr. Michael Greger reveals that the number one cause of death in America isn't cancer or heart disease alone, it's our diet, which kills more people than cigarette smoking every year. His grandmother was given a medical death sentence at 65, confined to a wheelchair with end stage heart disease, yet she lived another 31 years to age 96 simply by changing what she ate. This personal transformation inspired him to abandon traditional medicine's drug and surgery approach and dedicate his life to uncovering how food can prevent, arrest, and even reverse our leading killers. You'll walk away understanding that only 25% of your lifespan is determined by genetics, the rest is in your control through lifestyle choices you can start making today.Dr. Grerger's books:How Not to DieThe How Not to Die CookbookHow Not to DietHow to Survive a PandemicThe How Not to Diet CookbookHow Not to AgeThe How Not to Age CookbookLower LDL Cholesterol Naturally with FoodIn this episode you will:Discover why the American diet is deadlier than cigarette smoking and how simple food swaps can add 14 years to your lifeLearn the five core foods that Blue Zone populations credit for living to 100 with vitality and how to incorporate them into every mealUnderstand why eating breakfast and skipping dinner is more powerful for longevity than the reverse, based on your circadian biologyMaster the potassium salt switch that clinical trials show can reduce your risk of premature death by 40% with zero downsideBreak free from the confusion about supplements and processed foods by learning why whole plant foods contain thousands of compounds science hasn't even discovered yetFor more information go to https://lewishowes.com/1856For more Greatness text PODCAST to +1 (614) 350-3960More SOG episodes we think you'll love:Dr. Jessica Knurick – greatness.lnk.to/1845SCDr. William Li  – greatness.lnk.to/1410SCGlucose Goddess – greatness.lnk.to/1575SC Get more from Lewis! Get my New York Times Bestselling book, Make Money Easy!Get The Greatness Mindset audiobook on SpotifyText Lewis AIYouTubeInstagramWebsiteTiktokFacebookX Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.