Podcasts about lifestyle change

Chris Kellum and Tyler Yaw welcome back wedding photographer Leigh Roberts for a candid conversation covering sobriety, wedding industry trends, photography hot takes, and what happens when a wedding professional plans her own wedding. Leigh shares her journey of being sober for one year and seven months after a major health scare, discussing the lifestyle changes, nutrition adjustments, supplements, and daily habits that helped her regain her health. She also reflects on her decision to elope after spending nearly 14 years photographing weddings, explaining why she and her husband chose a small, intimate celebration that cost roughly $6,000.The conversation dives deep into the realities of modern weddings, including rising costs, vendor pricing, wedding-industry politics, and the trends Leigh believes should disappear. She discusses everything from polka-dot wedding aesthetics and intentionally crooked photos to preferred-vendor cliques, DJ choices, and the pressure couples face when planning their big day. Leigh also shares practical advice for couples navigating family dynamics, vendor relationships, and wedding-day expectations.On the photography side, Leigh offers strong opinions on delivering RAW images, the importance of editing, flash photography, second shooters, drone coverage, venue lighting, and the ongoing Canon versus Sony debate. The episode wraps with memorable wedding horror stories, discussions on AI's impact on photography, and valuable insights for anyone planning a wedding or working in the wedding industry.Timestamps00:00 Meet the Guest Leigh 00:53 Sober and Holistic Reset 02:04 Vaccine Injury Recovery 04:37 Lifestyle Changes and Food 05:45 Backyard Gym and Cooking 07:15 Eloping After 14 Years 09:33 Wedding Trends Pet Peeves 12:26 Wedding Costs and Pricing 15:19 Gen Z Vendors and Identity 20:45 Music Choices and DJs 25:03 Preferred Vendor Cliques 28:46 Shot List Hot Takes 28:58 Dress Shot Debate 29:55 Venue Lighting Matters 32:46 Second Shooters Strategy 35:00 Wedding Horror Stories 41:14 Trends, Flowers, and Cake 43:42 Flash, Film, and Gear 47:25 Canon vs Sony Switch 53:58 Pricing RAWs and AI 01:00:53 Family Dynamics Checklist 01:02:27 Wrap Up and GoodbyeKey TakeawaysWhy Leigh chose to elope after nearly 14 years of photographing weddings.The wedding trends she believes are overrated and ready to disappear.How sobriety and lifestyle changes transformed her health and daily life.The truth about wedding photography pricing and vendor costs.Why professional editing is a critical part of photography.Her thoughts on second shooters, drones, flash photography, and venue selection.Canon vs Sony: which system she prefers and why.Real wedding-day horror stories and lessons learned from years in the industry.How AI may change the future of photography and creative work.Practical advice for couples planning a wedding without unnecessary stress.

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 4041: Diane Renz explores how lasting lifestyle changes come from intention, consistency, and daily practice rather than quick fixes or trends. By focusing on small, sustainable habits like mindful movement, gratitude, quality sleep, and meaningful connection, she offers a compassionate framework for creating long-term well-being and balance. Read along with the original article(s) here: https://www.psychalive.org/steps-to-healthy-lifestyle-changes/ Quotes to ponder: "Intention is not a goal but an overarching frame for the “why” of doing something." "We need to “cultivate” new habits; like a new language or learning how to play a musical instrument, we don't just do it, we cultivate it." "There is no reason to give up because you always have the next new moment to begin again." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 4041: Diane Renz explores how lasting lifestyle changes come from intention, consistency, and daily practice rather than quick fixes or trends. By focusing on small, sustainable habits like mindful movement, gratitude, quality sleep, and meaningful connection, she offers a compassionate framework for creating long-term well-being and balance. Read along with the original article(s) here: https://www.psychalive.org/steps-to-healthy-lifestyle-changes/ Quotes to ponder: "Intention is not a goal but an overarching frame for the “why” of doing something." "We need to “cultivate” new habits; like a new language or learning how to play a musical instrument, we don't just do it, we cultivate it." "There is no reason to give up because you always have the next new moment to begin again." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 4041: Diane Renz explores how lasting lifestyle changes come from intention, consistency, and daily practice rather than quick fixes or trends. By focusing on small, sustainable habits like mindful movement, gratitude, quality sleep, and meaningful connection, she offers a compassionate framework for creating long-term well-being and balance. Read along with the original article(s) here: https://www.psychalive.org/steps-to-healthy-lifestyle-changes/ Quotes to ponder: "Intention is not a goal but an overarching frame for the “why” of doing something." "We need to “cultivate” new habits; like a new language or learning how to play a musical instrument, we don't just do it, we cultivate it." "There is no reason to give up because you always have the next new moment to begin again." Learn more about your ad choices. Visit megaphone.fm/adchoices

Mark Richard shares his remarkable journey from childhood poverty in Los Angeles to becoming a top real estate agent, overcoming cancer through natural healing, and rebuilding his life after devastating fires. His story offers insights into resilience, holistic health, and the importance of a balanced lifestyle. key topics Overcoming childhood poverty Natural healing of cancer The role of meditation and diet in health Resilience after fire and loss Balancing life, health, and success Chapters 00:00Introduction to Mark Richard's Journey 02:57Growing Up in Poverty: A Childhood in Los Angeles 05:53Overcoming Adversity: Education and Early Career 09:05Success in Real Estate: From Struggles to Achievements 11:49Health Crisis: The Beginning of a New Challenge 15:03Radical Changes: A Shift to Natural Healing 17:55The Journey of Healing: Meditation and Nutrition 21:12The Impact of Lifestyle Changes on Health 23:51Results of a New Approach: A Doctor's Perspective 26:12Healing Through Visioning and Breathwork 30:21The Journey of Healing and Sharing Knowledge 33:14From Real Estate to Iris Farming 37:03The Impact of Wildfires on Life and Business 40:46Finding Balance and Managing Stress 44:21Writing a Book and Spreading Awareness

Ian Clark is the CEO of Activation Products, a business built to inspire people to strive for perfect health.  At 46, Ian's health started to unravel completely — he had a large tumor near his colon and prostate, significant heart disease, and his liver went off the rails.  He was also coming out of a business bankruptcy at the time. He was told he had roughly 1,000 days left to live.  He asked his doctor to hold off on surgery for three months and gave himself that time to find a natural path. He started researching everything he could on nutrition and superfoods, completely changed his diet, and began rebuilding from the ground up.  He is also the host of the show Younger Than Yesterday Podcast, available everywhere podcasts are found.  Timestamps may vary by 2-4 minutes based on your podcast platform.  00:00 Ian Clark's Health Journey Begins 03:00 The Turning Point: Taking Control of Health 05:53 Synchronicities and Natural Healing 09:25 The First Steps in Natural Healing 11:52 Detoxification and Lifestyle Changes 15:15 The Concept of Free Health 18:09 Self-Healing and Gut Instincts 20:51 The Wake-Up Call: Realising Deeper Issues 23:47 Simplifying Health Practices 26:56 The Cost of Health: Courage Over Money 30:07 Bringing It All Together: Practical Steps for Health 30:20 Understanding Advanced Glycation End Products 34:03 The Importance of Fasting Insulin 36:28 Lifestyle Choices for Healthier Aging 39:55 The Role of Congestion in Health 46:04 Mental Congestion and Social Conditioning 49:45 The Importance of Dental Health 54:59 Recommended Supplements for Active Lifestyles     www.briankeanefitness.com (Website) Activation Products   (Instagram) www.instagram.com/ianclarkactivated/   (Youtube) Ian Clark - YouTube  

We kick this one off the way we always do — just talking. Paul's lupus is somehow in the best shape it's ever been despite a stretch of travel, stress, and general chaos, which honestly tracks.He also got a new puppy named Charlie — a supposedly golden retriever who came out black, so there are some questions there. I'm reading my first fiction book in years (Dungeon Crawler Carl, it's actually great), heading to Vancouver to see my girlfriend, and planning a trip back to Connecticut to see family and let my mom dye my hair icy blonde. Normal stuff.Then we get into the actual topic: GLP-1 medications. These things are everywhere right now — Ozempic, Wegovy, Mounjaro — and whether you're curious, currently using one, or coaching someone who is, this episode is worth your time. Paul did his research (he called it extensive, I'll let you be the judge), and we break down what GLP-1s actually are, what glucagon-like peptide-1 does in the body, and why these medications work across multiple pathways — not just appetite suppression.We talk about who actually benefits from GLP-1s, because it's not a blanket answer. We get into food noise — that constant mental chatter around food that a lot of people don't even realize they have until it goes quiet — and why that alone can be life-changing for certain people. We also get real about the risks, the cost reality (most people are paying out of pocket), the side effects, and what the research actually shows versus what's being hyped on social media.The part I think matters most: what happens when you come off them. This is where lifestyle, meal structure, and habits become non-negotiable. The medication quiets hunger — it doesn't build the skills. That part is still on you. We talk through how we approach this with our own clients and what the off-ramp actually looks like when it's done right.Paul's IG: @paulbuonoChapters00:00 Introduction and Personal Updates07:27 Understanding GOP-1 Medications20:06 Who Can Benefit from GOP-1s?22:27 The Importance of Lifestyle Changes with GOP-1s26:25 Understanding Food Noise and Its Implications27:28 Risks and Considerations of GLP-1 Medications29:53 When to Consider Coming Off GLP-1 Medications32:53 Side Effects and Management of GLP-1 Medications36:42 Preparing for Life After GLP-1 Medications42:24 Personal Updates and Future Plans

Dementia affects millions of people globally, causing profound memory loss and cognitive impairment and compromising the ability to function independently in day-to-day life. In this episode of Healthy Dialogue, host Derek C. Angus, MD, MPH, sat down with Gil Rabinovici, MD, a neurologist and director of the UCSF Alzheimer's Disease Research Center, to discuss the latest developments in dementia and Alzheimer disease research. Related Content: A New Era in Dementia—Advances in Diagnostic Blood Tests, Novel Drugs, and the Power of Lifestyle Changes

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3396: Dr. Neal Malik breaks down the often-confused difference between dieting and true lifestyle change, showing how lasting habits, not temporary fixes, drive sustainable health. He also explores when supplements are actually necessary and clarifies how creatine affects women, offering evidence-based insights that can help you make smarter fitness and nutrition decisions. Quotes to ponder: "If someone were to say to me I'm going to go on a diet this makes me think that what they're about to do is going to be temporary." "If someone has dietary restrictions or has difficulty absorbing certain nutrients then supplementation might be needed in those cases." "About 30 percent of the supplements sold contain potentially harmful substances like anabolic steroids and amphetamines." Episode references: ConsumerLab: https://www.consumerlab.com Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3396: Dr. Neal Malik breaks down the often-confused difference between dieting and true lifestyle change, showing how lasting habits, not temporary fixes, drive sustainable health. He also explores when supplements are actually necessary and clarifies how creatine affects women, offering evidence-based insights that can help you make smarter fitness and nutrition decisions. Quotes to ponder: "If someone were to say to me I'm going to go on a diet this makes me think that what they're about to do is going to be temporary." "If someone has dietary restrictions or has difficulty absorbing certain nutrients then supplementation might be needed in those cases." "About 30 percent of the supplements sold contain potentially harmful substances like anabolic steroids and amphetamines." Episode references: ConsumerLab: https://www.consumerlab.com Learn more about your ad choices. Visit megaphone.fm/adchoices

Panelists share realistic and extreme strategies to reduce toxic exposure while balancing fear, practicality, and personal health risk. #ToxinAvoidance #CleanLiving #EnvironmentalHealth #HealthTalks

The Alzheimer's Association has released a new report on brain health and the findings are eye-opening. Nine in 10 Americans said brain health matters deeply to them — but only 9% said they know enough about how to protect their brains. Heather Snyder of the Alzheimer's Association and dementia care specialist Dr. Yogesh Shah of the Broadlawns Memory Clinic in Des Moines discuss the findings of the report and ways to fill this knowledge gap.

Listen LIVE weekdays 9am-10am EST on Turf's Up Radio.

Discover the secret to removing poisons with my Detox Decoded Masterclass! https://hayliepomroy.com/detox  In this episode, I'm excited to be joined by Dr. Farzanna Haffizulla, President-elect of the American Heart Association in South Florida. Together, we discuss important topics around women's health, focusing on how to prevent health issues and make lasting changes in our well-being. We explore the six pillars of lifestyle medicine: exercise, nutrition, sleep, stress resilience, social connections, and avoiding harmful habits. Dr. Haffizulla gives tips on how to incorporate these into your daily life, from simple ways to move more to healthier eating choices.  We even chat about her cooking show, where she transforms traditional recipes into healthier versions without losing the flavors we love. This episode is full of helpful tips to take control of your health and feel better every day. If you're looking for practical ways to improve your well-being, you'll enjoy this conversation!   If your body feels like it's running on empty, overburdened, or just not responding the way it used to, Haylie's latest book, Toxic Overload, tells you exactly what to do. Download your free digital copy today and start understanding what your body is trying to tell you.   Free Download: Get Your Copy of Toxic Overload

When it comes to slowing down cognitive decline in those with early Alzheimer's disease a total package of lifestyle interventions is superior to currently available medications, a study by Johns Hopkins neurologist Majid Fotuhi has shown. Fotuhi and colleagues had … Does a program exist to implement comprehensive lifestyle changes to preserve cognitive function? Elizabeth Tracey reports Read More »

Lifestyle interventions are more effective than medications in early Alzheimer's disease, a study led by Majid Fotuhi, a neurologist at Johns Hopkins, has found. When a number of trials were analyzed together, implementation of several lifestyle changes emerged as superior … Comprehensive lifestyle changes impact wellbeing in those with early Alzheimer's disease, Elizabeth Tracey reports Read More »

In episode 157 of The Side Hustle Experiment Podcast  John (https://www.instagram.com/sidehustleexperiment/ ) and Drew (https://www.instagram.com/realdrewd/)  talk with Jamison (https://www.instagram.com/winningwithjamison/) Jamison shares his journey through reselling, gambling, health challenges, and building a brand around Vegas casino culture. Discover insights on balancing multiple income streams, managing stress, and leveraging social media for growth.Don't forget to Like, Subscribe, and hit the bell so you don't miss future episodes with top entrepreneurs and creators.Chapters00:00 Introduction to Jamison's Journey02:36 The Rollercoaster of Gambling and Lessons Learned05:18 Navigating the E-commerce Landscape08:19 The Challenges and Strategies of Amazon Selling11:02 Exploring eBay and Walmart Ventures14:01 The Potential of Whatnot and Future Plans21:55 The Psychology of Gambling and Reselling24:37 Building a Brand Around Vegas Culture28:23 Engagement Strategies for Live Streaming32:31 Navigating Online Criticism and Building Community34:35 The Business of Gambling Content Creation40:01 Navigating Challenges in Amazon Selling43:19 Health and Well-being: A Priority Shift43:34 The Hustle Culture and Its Consequences54:07 Managing Panic Attacks and Mental Health58:05 Taking Control of Health and Lifestyle Changes#makemoneyonline #sidehustleexperimentpodcast #sidehustles Follow us on Instagram: https://www.instagram.com/sidehustleexperimentpodcast/ Listen on your favorite podcast platformYoutube: https://bit.ly/3HHklFOSpotify: https://spoti.fi/48RRKcPApple: https://apple.co/4bmaFOk Check out Drew's StuffInstagram: https://www.instagram.com/realdrewdTwitter: https://twitter.com/DrewFBACheck out John's StuffInstagram: https://www.instagram.com/sidehustleexperiment/Twitter: https://twitter.com/SideHustleExp FREE ResourcesFREE Guide: How to Make Money Reviewing Products https://bit.ly/3HIGFSP

In this episode of the goodsugar Podcast, Ralph Sutton and Marcus Antebi discuss health, stress, and the habits that influence long term well being.Ralph shares his recent experience navigating conflicting medical advice after being told he may need to go on statins for high cholesterol. After improving his lifestyle, losing weight, and receiving strong test results, he chose to explore additional options before starting medication. This leads to a thoughtful conversation about how to work with doctors, ask informed questions, and take an active role in your health decisions.Marcus offers a broader perspective on behavior and habit formation, suggesting that many everyday patterns such as diet, caffeine, spending, and even thought cycles can become difficult to control over time. The discussion focuses on how stress and anxiety contribute to these habits, and why awareness is an important first step toward change.The episode also touches onHow to evaluate medical advice and treatment options The role of lifestyle in managing health Why habits can be difficult to break The impact of stress on decision making Generational differences in problem solving and independenceThis is a measured and practical conversation about improving health, understanding behavior, and making more informed choices over time.TEXT us your questions at 718-306-3906!The goodsugar store is the epitome of cool, nestled at 3rd avenue + 69th street!

EECP Therapy and Stroke Recovery: Can a Cardiac Treatment Help Grow New Blood Vessels? When I first heard about EECP therapy in the context of stroke recovery, I was skeptical. It’s a cardiac device approved in Australia for stable angina and congestive heart failure. Stroke is not on the label. So why are we talking about it on a stroke recovery podcast? Because the mechanism is fascinating. And the research, while still emerging, is pointing somewhere worth paying attention to. In this episode, I sat down with Jack Clifford, a heart disease patient who discovered EECP therapy and began exploring its potential beyond its approved indications. What started as a cardiac conversation quickly became one of the most scientifically interesting discussions I’ve had on the show. What Is EECP Therapy? EECP stands for Enhanced External Counterpulsation. The treatment involves a set of pneumatic cuffs fitted around the calves, thighs, and buttocks. These cuffs inflate and deflate in precise synchrony with the heartbeat, inflating during the heart’s resting phase (diastole) to push blood back toward the heart, and deflating just before the heart contracts. The result is an increase in blood flow and a specific type of fluid shear stress on blood vessel walls. It’s that shear stress that makes things interesting. The Biology: Arteriogenesis and Angiogenesis To understand why EECP therapy might be relevant to stroke survivors, you need to understand two terms: angiogenesis and arteriogenesis. Angiogenesis is the sprouting of entirely new capillary vessels — the body builds small blood channels where none existed before. Arteriogenesis is different: it’s the remodelling of pre-existing, dormant collateral vessels into functional bypass channels. Think of it like upgrading a dirt track into a highway. The track was always there; the body just wasn’t using it. When blood flow is obstructed, whether by a blocked coronary artery or a stroke, the body can, under the right conditions, activate these collateral pathways. The shear stress produced by EECP therapy appears to be one of the triggers that stimulate arteriogenesis. By generating repeated waves of increased blood flow, the treatment creates the mechanical signal that tells blood vessel walls to grow and remodel. This is why cardiac researchers originally developed EECP for heart patients. But it raises a legitimate scientific question: could the same mechanism support blood flow recovery in the brain after stroke? What Does the Research Say? A 2026 meta-analysis published in the QJM: An International Journal of Medicine examined 15 randomized controlled trials involving 506 participants, looking specifically at EECP’s effects on functional outcomes in stroke patients. The results showed statistically significant improvements, with EECP outperforming control conditions on standard functional recovery measures. This is preliminary evidence, not a settled clinical consensus. The studies are relatively small, the methodology varies across trials, and EECP remains off-label for stroke in Australia. But for a therapy with a well-understood safety profile and an existing approval framework, 15 studies and 506 participants is not nothing. It’s enough to warrant serious discussion. What I Discussed with Jack Clifford Jack came to EECP as a patient, not a researcher. His experience with heart disease led him to explore the therapy, and he’s spent considerable time understanding the evidence base and connecting with practitioners. He’s not a clinician, and neither am I, but what we can do together is examine what the research actually says, what the mechanism actually is, and what questions remain unanswered. In our conversation, we discussed: How Jack first encountered EECP therapy and what led him to investigate it further The difference between approved and off-label use, and why that distinction matters What the shear stress mechanism actually looks like in practice The existing network of EECP practitioners and how stroke survivors might access the therapy The questions both of us still have about where the research needs to go Important Disclaimers   EECP therapy is approved in Australia by the TGA for stable angina pectoris and congestive heart failure (ARTG Entry 376470). Stroke is NOT an approved indication. This article and podcast episode are not medical advice. Speak with your treating physician before pursuing any treatment. This episode is not medical advice. It is a conversation about an area of emerging research that I find scientifically credible and worth understanding. The goal is to help you ask better questions, not to tell you what treatment to pursue. Where to Learn More ecplocator.com a directory of EECP therapy providers eecpbook.com is a dedicated resource on the treatment and its evidence base recoveryafterstroke.com for stroke survivors looking for a broader community Research cited: Zhao et al. (2026). Enhanced external counterpulsation for ischaemic stroke: a systematic review and meta-analysis. QJM: An International Journal of Medicine. DOI: 10.1093/qjmed/hcag010. Therapy and Stroke Recovery: Can a Cardiac Treatment Help Grow New Blood Vessels? Bill Gasiamis sits down with Jack Clifford to explore EECP therapy, a TGA-approved cardiac treatment that may stimulate the growth of new blood vessels. Together, they examine the emerging research on angiogenesis, arteriogenesis, and whether this off-label approach holds promise for stroke survivors seeking to improve blood flow to the brain. Highlights: 00:00 Introduction – EECP Therapy06:06 Recognizing Health Issues and Seeking Help09:50 Hospital Experience and Heart Health12:12 Decisions Against Medical Advice16:28 Exploring Alternative Treatments18:06 Understanding Enhanced External Counter Pulsation (EECP)21:58 The Mechanism of EECP27:03 Personal Transformation Through EECP30:29 Lifestyle Changes and Holistic Health34:35 The Impact of Stress on Health38:30 The Journey of Writing a Book43:29 The Role of EECP in Heart Health48:21 Raising Awareness for EECP Therapy56:05 Exploring the Future of EECP Therapy Transcript: Introduction – EECP Therapy Jack Clifford (00:00)Mine was really severe. 100 % blocked in my widow maker, the left anterior descending. I’m 95 in my left coronary artery and in my right main, I am 80%. And I’m still that way today, but I can run a sub seven mile. Bill Gasiamis (00:16)Welcome to the Recovery After Stroke podcast. I am your host, Bill Gassiamus. Before we get into today’s interview, I need to share something important. The topic we’re exploring today involves a medical device called an EACP, Enhanced External Counterpulsation Machine. In Australia, EACP is registered with the Therapeutic Goods Administration for the treatment of stable angina and congestive heart failure. It is not approved for stroke. What we are discussing today is emerging off-label research, not a treatment recommendation. Everything in this episode is for informational purposes only. This is not medical advice. Please speak with your treating physician before pursuing any treatment, therapy or intervention discussed here. With that said, let’s talk about something that genuinely fascinated me when I started reading the research. Your body has the capacity to grow new blood vessels, not just small capillaries, but to remodel dormant pre-existing channels into functional bypass routes. Scientists call this arteriogenesis. There’s also angiogenesis, the sprouting of entirely new Both processes matter deeply for stroke because stroke is fundamentally a blood flow problem. Now here’s where it gets interesting. A cardiac therapy developed for heart patients, not stroke patients, trigger exactly this kind of vascular remodeling. And in 2026, a meta-analysis published in the QJM across 15 randomized controlled trials and 506 participants found that EECP produced statistically significant improvements in functional outcomes for ischemic stroke patients. Now, that’s not proof. That’s not a green light to go and get an EECP, but it is worth a serious conversation. My guest today is Jack Clifford. Jack is a heart disease patient who discovered EECP therapy while managing his own cardiac condition and who has since spent considerable time investigating its potential. beyond cardiac care. I should tell you, I was skeptical going into this conversation, but I’ve learned that skepticism without curiosity isn’t really skepticism. It’s just closed mindedness. So I read the research and then I sat down with Jack. So if you find this episode valuable, I’d love for you to grab a copy of my book, The unexpected way that a stroke became the best thing that happened at recoveryafterstroke.com/book. And if you want to support the show, you can join Patreon at patreon.com/recoveryafterstroke. And I want to thank everyone who is supporting me on Patreon, especially the people that have been around for a long time and the people who have just recently signed up. I very much appreciate it. And now here’s my conversation with Jack Clifford. Bill Gasiamis (03:19)Welcome to the podcast. Jack Clifford (03:22)Thanks, Bill. Great to be here. Bill Gasiamis (03:24)Let’s give the listeners a bit of a background understanding of why you’re on the podcast. You’re not a stroke survivor, but we have something in common as ⁓ somebody who has been unwell before myself and you in the past. Tell me a little bit about your journey to the podcast So we just kind of give people an understanding as to how it is that somebody who’s not a stroke survivor. Jack Clifford (03:34)We do. Bill Gasiamis (03:51)how we ended up chatting together? Jack Clifford (03:54)Yeah, absolutely. So the quick version here is ⁓ I was on the brink five years ago of having ⁓ unsentable emergency triple bypass surgery. And ⁓ I chose a different path, which we’ll get to. ⁓ But you you have some level of placking if you have a stroke, typically, depends on the stroke, but that’s typically the case. And in my case, I had placking in my coronary arteries. So it resulted in heart disease. Mine was really severe. 100 % blocked in my widow maker, the left anterior descending. ⁓ I’m 95 in my ⁓ left coronary artery and in my right main, I am 80%. And I’m still that way today, but I can run a sub seven mile. I can do some things that a guy that’s as blocked up as that should not theoretically be able to do. ⁓ Bill Gasiamis (04:49)All right. Tell me about life before the injury. What kind of work did you do? How did you go about life? What was generally a day like for you? Jack Clifford (04:59)Yeah. So I’m retired military guy. Um, so, you know, been in the military most of my life, um, retired about 10 years ago, a little over that. And, um, so I’ve always been a pretty fit guy. It wasn’t, you know, it wasn’t a fitness issue per se. Um, and, uh, I, I, I had kind of lost some of my self care because my wife had been going through some real significant medical issues that really required my full attention for quite a while. And because of that, really stopped taking care of myself in the ways I had in the past for about 10 years. And when we had just moved to Florida, I started trying to take care of myself again. And that’s when I discovered all these problems. Bill Gasiamis (05:44)So what does not taking care of yourself look like though? Jack Clifford (05:47)Gotta be in a couch potato and being on my computer way too much research and for ⁓ trying to help my wife get better and hold down a job at the same time and raise a family and all these other things that took the priority off of me in that sense that one should be taking care of themselves, meaning exercising, meaning eating the right foods, so on and Recognizing Health Issues and Seeking Help Bill Gasiamis (06:09)You know, caregivers tend to die before the person they’re caring for much more often. And it’s cause of that reason, right? Because time is really taken up by especially full-time caregiving with somebody’s in the house and they need caregiving. need care. The caregiver tends to neglect themselves in every way, shape and form and tends to ⁓ make it about the other person. And then the other person. Jack Clifford (06:14)I’ve seen that and heard about it. Yeah. Mm-hmm. Bill Gasiamis (06:39)seems to be doing okay, but the caregiver is struggling and doesn’t ask for help and doesn’t go and doesn’t go and get looked after. And then things tend to catch up with them and they become the ⁓ sickest person in that relationship. Jack Clifford (06:55)It’s like that whole put your oxygen mask on first on the airplane type thing, right? Like, you know, we can’t we can’t give what we don’t have to give Bill Gasiamis (07:01)Uh-huh. Yeah. So you, did you notice, did you notice the steady decline in your health? Did you kind of go, I’m not feeling right. I’m a feel a bit sluggish like 10 years down the track, or did it just creep up on you? then you got to this point. Jack Clifford (07:15)It really crept, it really crept. I, you know, like I had initially exercise induced angina, but it wasn’t much exercise that induced the angina. And then it very quickly progressed to trying to walk and getting out of breath and, know, at very basic walking speeds, just moderately paced, you know, anything anybody would do out in your neighborhood. ⁓ Bill Gasiamis (07:39)Did you know that you had an angina? Jack Clifford (07:41)I did, yeah. I didn’t have a big heart attack episode like some people have. I’m 100 % blocked. There’s no heart attack to happen, right? Because the stuff is, I’m so blocked that it’s just a pure blood flow issue. A lot of people don’t understand that that 50 % blockage is a huge risk for a heart attack because you’re gonna burst a plaque and then go from 50 % to 100 % like that. But you know about collaterals. And if you have collaterals in place, the blood’s not getting flowing this way, you’re gonna recruit some lead oval collaterals to be able to just get by with your activities of day living. But if you don’t push yourself, you don’t know that you don’t have enough blood flow to do these other things. Bill Gasiamis (08:22)Okay, so you got to the point where you were so unwell as far as the blood vessels around your heart were so unwell, they were so blocked that angina led to another escalation or something happened that got you to the point where you realized, okay, things are not good. Now, tell me what angina is exactly and what it’s like to have it. How do you experience it? Jack Clifford (08:39)Yeah. yeah, yeah. I’d love to talk about that. Bill. at its most basic, it’s a supply demand mismatch. So, you know, the blood flow that’s supplying your heart ⁓ is adequate for X, Y, or Z activities of daily living. You know, walking around the house, doing the dishes, you might have enough blood flow for that, but you don’t have enough blood flow to go run a mile or even walk potentially, you know, or Hospital Experience and Heart Health but it’s all about supply demand mismatch. And that’s about just the size of the pipes, you know, if they’re clogged up, how clogged up are they? And, know, ⁓ that’s, really it. So, and what it feels like is it’s scary because it feels like a heart attack. all like, what does a heart attack feel like? Well, there’s a thousand different sort of, ⁓ descriptions of it. ⁓ you know, radiating down your arm or nausea or something in your back, but. you know, if it’s right over your heart, it’s unmistakable. And that’s at least my presentation of angina. And I think it was a pretty typical one is, you know, I have this weird kind of deep pain. initially, when I, when I started, you know, run, trying to run and got it, I thought, ⁓ you know, I just pulled a chest muscle weirdly over my heart. You know, I’ll stop and let’s see if it goes away. I come back, you know, no, same thing. Okay. Still not better. Let’s do it again. Another couple of days later, so on and so forth. I was just kidding myself, but I didn’t know anything about the horror at that point. hadn’t had to research all this stuff and do all the deep dive. Bill Gasiamis (10:16)That’s the same crazy logic that stroke survivors put to, I’m feeling weird. I’m dizzy. I’m going to go and lie down. I’m going to rest. It’ll be better later. ⁓ I’m too busy. I’ve got to go to work. ⁓ I’ve even had stroke survivors where somebody’s telling them you maybe you’re having a stroke, you know, just tongue in cheek and they’re like, yeah, no, probably not. ⁓ it’s the same crazy logic that we say about things that are unfamiliar to us that we cannot potentially. Jack Clifford (10:25)Mm-hmm. Mm-hmm. Yeah. Yeah. Bill Gasiamis (10:46)link to something so serious because we have no knowledge, we’re ignorant, right? Jack Clifford (10:47)Yeah. Well, yeah, I think that’s really part of the key there is like most times with something as sudden as what you’re talking about or what I’m talking about in my instance, because it was pretty, pretty sudden, you know, weeks and months. ⁓ We went from being these, you know, healthy people that felt like we were on top of the world to all of a sudden not. you you didn’t have a frame for what not looked like. ⁓ Bill Gasiamis (11:14)Exactly. Yeah. That’s such an important comment. We don’t have the frame for what not healthy looks like and therefore you don’t know what you don’t know. So you don’t take any action. You just brush it off. Okay. I hear you. All right. We got to the bottom of the stupidity behind a lot of my decisions as well to avoid going to hospital for a week, et cetera, the first time. ⁓ So you end up Jack Clifford (11:24)Exactly. That’s it. Bill Gasiamis (11:43)being really unwell on this particular date. Kind of what is that day like? Explain us. Jack Clifford (11:46)Yeah. Yeah. Decisions Against Medical Advice So I got tight. I, I, I’ve been a biohacker for a while. So that’s probably the only reason I’m here talking to you because I went off the beaten path really far off the beaten path to get to the place where I know what I know and I have to share what I have to share. ⁓ because I’ve been trying to help my wife get better for some significant issues, including a really bad traumatic brain injury. And some other things and doctors didn’t have the answers for those so we had to we had to kind of biohack our way out of some things I was comfortable back. I’m saying that to say my wife got me a Chili pad for my bed because you know been trying to biohack sleep for a while and the colder environments to sleep are you know better to some degree at least in theory ⁓ and so Yeah, correct Bill Gasiamis (12:32)Chili meaning cold, not spicy. Jack Clifford (12:37)Yeah, correct. A chili pad as in the cold. So it’s a device that just, you know, cools your bed off. And so I crank that down to 55. She got it for me for Christmas. So Christmas day Eve, I’m like hopping into bed, like I’m going to sleep really well tonight, you know, and I woke up at four AM like, Oh, you know, I thought that was the big one because it felt that way. I a dead sleep woke me up with, with intense chest pain. And I knew something was going on, you but I was kidding myself. I hadn’t talked to family about it. You know, I hadn’t shared anything about what was going on with anybody. So at this point I’m like, oh my goodness, you know, and I could be dying and have not had, you know, just been an idiot the whole time. So I rushed to the hospital and I didn’t have a heart attack. I just made it so cold that I made my heart work and that supply demand mismatch was happening all night long in my sleep. Bill Gasiamis (13:15)Mm-hmm. Jack Clifford (13:31)And so it got to this, you know, a giant, creeps up, you know, it’s like, can feel it. And then if you push it, you’re like, can really feel it. Well, you know, I woke up out of a dead sleep going from not feeling it when I went to sleep to, to feeling it to the extreme when I woke up. Um, but that’s when they gave me the, uh, the, uh, nuclear stress test with a treadmill test, right in the hospital. And it was, it was really bad. They can’t quantify your blockages with that, but they can tell you that, you know, you’re You’re kind of screwed. And I was like really screwed. Like it was 47, but they said I was one of the worst I’d ever seen. ⁓ yeah. So I had all weekend to think about it, you know, cause I was a Friday, fortunately, and they could, they weren’t going to do the heart catheterization until Monday and the doc, you know, I was signing consent forms for them to do bypass surgery and it was pretty clear that the odds of it getting stented was not really good, but that’s what you hope for. Right. And most people are like, we’ll just get a step. once then in you’re fine. And ⁓ in my case, it wasn’t looking likely. And my mother had had bypass surgery five years before that. And I watched her cognition after the bypass surgery just declined to the point where she’s in memory care now. And she had gone from being this vibrant book author of multiple books and you know, she was a hypnotherapist and she’s helped a lot of people in her life, done a lot of amazing things, but ⁓ she never. she never really came out of the bypass surgery as her whole self and pretty quickly was just completely not herself at all. ⁓ So I wasn’t ready to come back. Now she’s 76. Bill Gasiamis (15:03)How old? How old’s your mom? Yeah. I know with people that are older, ⁓ heart surgery can lead to cognitive decline and there is a link there. There is a number of it’s well researched. It’s a risk. ⁓ not one that you’re probably aware of and that they talk about much, but it definitely is a thing. so, okay. You’re, you’re you go to the hospital. They realize, ⁓ the Jack Clifford (15:15)Mm-hmm. Bill Gasiamis (15:37)charts are not looking good. ⁓ They do the tests. They suggest that what they can offer you is bypass surgery. your, and you’ve got a weekend, think about it and you, and you go home, do they go, do you go home with medication and joining the medications to keep the blood flowing with anything? What do they do? Jack Clifford (15:51)Mm-hmm. Where’d you go? Yeah, such a blessing. No, no, because I was leaving against medical advice so they weren’t going to help me, right? And I actually said to the doc, said, you hey, I’m new here because I just moved a couple of months ago to Florida. And I said, can I come see you? And I didn’t have a cardiologist. I didn’t need one before this. And he says, if you live that long, just walks out. So I was on my own at that point. There was no resources of institutional medicine. I had to go find resources myself. Exploring Alternative Treatments Bill Gasiamis (16:28)Wow. Things are pretty wild in Florida. If you live that long and he walked out. Jack Clifford (16:30)Yeah. Yep. That’s exactly what we said. It’s a very sobering moment for me. Yeah. Bill Gasiamis (16:35)And you walked out. Yeah, and you walked out. Far out, man. So what’s the thinking behind walking out of that? Because I understand ⁓ that there are very few things that, like my situation was different, right? But I’ll give you kind of my thinking behind the, I’m gonna walk out routine. It’s like, there is a part of me that sort of says, I don’t need to subscribe to all that medical stuff, all the nonsense. I wanna try and avoid the medications. I wanna do all of that. Jack Clifford (16:41)Yeah. Yeah. Bill Gasiamis (17:07)That means I’ve got to do some work to get to that point, right? I’ve got to make sure that I’m eating well. I’m sleeping well. ⁓ I’m exercising. ⁓ I’m not overweight. I’m not smoking. I’m not drinking. Like there’s a responsibility that goes with, don’t want to take that medication. Right. And one of the other things is that, ⁓ if it wasn’t for the medical industry, I would not be here recording this, ⁓ podcast. Yeah. So there’s this big thing, which is. Jack Clifford (17:31)Yeah. Double-head sword, right? Yeah. Yeah. Bill Gasiamis (17:37)They’re not fixed. My brain is not getting fixed unless they go in and take out the faulty blood vessel and potentially risk all the complications that, that I got the ones I got, but also the ones I didn’t get, which many people get, which is far worse deficits than what I visible on me. So, ⁓ I’m, you know, I’ve never met anyone in my time who hasn’t Understanding Enhanced External Counter Pulsation (EECP) who has been through the medical ⁓ system, who hasn’t benefited from it in a way that’s sort of sustained their life, supported their life, lengthened their life. Like everyone that I’ve interviewed has always gone through the medical system and has saved them, supported them, helped them, right? And you’re going to, the first place to get help you’re going to is a hospital, right? You ring up and you go, I’ve got to go. Jack Clifford (18:22)Yeah. Bill Gasiamis (18:31)to the hospital because I’m feeling like I’m having heart attack. You get there, they confirm it, and then the place that you go to for help is the place you walk out of. What’s the thinking? Yeah, yeah. You have the angina, the blockages. Yeah, you got all of that. Jack Clifford (18:41)Well, I didn’t have a heart attack. That’s a really important nuance point. you know, I’m sitting in the hospital all weekend. there was nothing at risk in an emergent moment for me. My heart wasn’t, you know, I wasn’t going to lose heart muscle if they didn’t do something. Like my mother’s instance was different. She had a heart attack. She probably needed the bypass surgery. It was really hard on her, obviously, like we talked about, but in my case, I had time, but they didn’t treat it like I had time, right? Bill Gasiamis (18:54)Okay. Okay. Jack Clifford (19:10)They treated it like, we’re gonna go in and take care of this thing for you rather than you have time to explore other options when I knew in fact I did. So it might be that getting bypass surgery is the right move for some folks, but it also might be the right move for you and me. We’ve already discussed that you take care of yourself so you never get in that situation. And yeah. Bill Gasiamis (19:32)Yeah. And this is not a interview about do as I say, this is not that interview, right? What this interview is like one person’s experience and what they did. That’s it. We’re not giving medical advice here. We’re not telling you what decisions to make. We’re not telling you any of that stuff. This has got nothing to do with advising anyone to do anything, but what it has got to do with is what either you discovered Jack Clifford (19:45)Yeah. Right. Bill Gasiamis (19:58)or you knew before and put into action or what you discovered after you left the hospital that weekend. So take us through the next sort of phase of I’m taking responsibility for this and I’m going to take advantage of something that is documented scientifically and proven. Jack Clifford (20:03)Yeah. Okay. Yeah. Mm hmm. Yeah. Yep. Yeah. And you know, like, so I’ll go into that phase, but, but I just want to share this thing because, know, you, you pretty much already told me when you first heard EECP, you like EECP what? Right. And most doctors are EECP what? Basically every patient is EECP what? And it’s, it’s just, it’s really not going to lie. really bothers me because this, this, this therapy is, is so well-documented. It’s, it’s, it’s FDA approved. It’s not controversial. Bill Gasiamis (20:25)Mm-hmm. Jack Clifford (20:43)⁓ it just anyways, okay. So, so, so yeah, so I leave the hospital and the only reason I knew about a EECP was because when my mom had her heart attack, I listened to a podcast by Ben Greenfield. He’s a pretty, you know, pretty high-level guy, right? And that had been, that was like 2015. And I just heard mention of it. was like, it was maybe like two minutes of the, of a 60-minute podcast at most, but I was like noted. So I looked into it from my mom. The closest provider was two hours away and you got to go 35 times and my mom isn’t going to drive. 35 times, you four hours round trip. It wasn’t gonna happen, so we moved on, but I just sort of knew about it. And when I say knew about it, I didn’t know, Bill, like what it actually did or how it worked. I didn’t look into it at that level. just, you know, like assessed the situation. I was like, okay, there’s something out there. That’s it. Okay, yeah. It stands for enhanced external counter pulsation. And you want me to go into a little bit about how it works? Yeah, okay, so. Bill Gasiamis (21:27)Hmm. And what is a ⁓ CP stamp? What does it stand for? Yeah, yeah, let’s do that, yeah. Jack Clifford (21:42)So EECP involves lying on a bed. From the patient experience, you’re lying on a bed. You have ⁓ cuffs wrapped around your calves, your thighs, and your hips. And inside those cuffs, there are little air bladders. Bill Gasiamis (21:55)those cuffs, are they like blood pressure cuffs? The Mechanism of EECP Jack Clifford (21:58)Yeah, like big giant Velcro blood pressure cuffs. Yes. Bill Gasiamis (22:02)Okay, so like they’re much bigger than a regular cuff, which is just over the bicep. Okay. All right. Jack Clifford (22:04)Yes. Yes. Correct. yeah, just that’s the right way to think about it. you you cinch them up, you’re getting really snug in this thing, but it looks like a giant pantsuit, you know? ⁓ And you lie on the bed and then you get a three lead EKG on you. It’s here, here, in here. And then in between heartbeats, the machine… inflates compressed air into those bladders at 1.3 psi to start with, which feels like kind of a gentle massage. And then the pressure can be increased in increments of 0.1 psi all the way up to six, which feels like the exact opposite of a gentle massage. However, if you go slowly, your body accommodates to that pressure and that pressure feels different, both over one session and over multiple sessions, meaning you might not get to six your first session, that’s unlikely, but as you do repeated sessions, you’ll increasingly get closer to six earlier in the treatment and be cumulatively more hours at those higher pressures. And what’s happening is all the blood, not all the blood, a significant amount of blood from your lower body is being pushed up in between heartbeats and it’s causing this phenomenon called sheer stress in your vascular systemically. And wherever there’s pressure differentials in the body, it’s giving a stimulus to grow. It’s saying the pipes are not big enough, you gotta grow. We’re trying to put through more than is gonna fit. The body’s like, wait a second, it’s not big enough. But growing things in the body takes time. And so you need those repeated sessions. Like I mentioned, T.R., before we started recording, it works just like cardiovascular exercise, but at levels humans can’t do on their own. ⁓ And so, yeah. Bill Gasiamis (23:52)That’s important to talk about. so just for a moment, we’ll talk about that. Like it works like cardiovascular exercise. So the idea with cardiovascular exercise is that what, does cardiovascular exercise do that’s similar to EECP? Jack Clifford (24:04)Sure. If you’re out running, when you hit that stride on your feet, you’re doing that same thing, right? You’re ⁓ sending blood up, right? And then your circulation, your heart’s beating twice as fast maybe than it normally is, or substantially more than you’re just sitting here heartbeat is. And that’s because the heart is responding to the environment around it and saying, I gotta get… a lot more blood, a lot more places. So I gotta work a lot harder. you know, is maintenance. So collateral blood flow. have alternate routes that we can use that lie dormant throughout our body. And those collaterals, if they never get used, they honestly, they get weaker and they close off, but they also can be reopened, you know? And then you can grow more of them. And… Bill Gasiamis (24:38)And what’s the result of that? Uh-huh. Okay, so there’s blood vessels that get less ⁓ blood flow because people are sedentary or people aren’t doing the type of exercise that would activate those blood vessels, for example. And then what in theory, not in theory, and then what happens in cardiovascular exercise, the body goes, we need more blood flow, let’s open up. Jack Clifford (25:12)Exactly. Bill Gasiamis (25:26)other areas where normally blood flow wouldn’t be required or doesn’t go. And EECP kind of mimics that mechanism. Jack Clifford (25:27)Yeah. Exactly. Yeah, but not kind of, it’s really important just to note, cause I don’t want, I don’t want any of your listeners thinking, well I’m just going to go run more. Right? I mean, by all means do that safely. You know, the dose always makes the poison with everything, but, but don’t think that you can, you can just go do this. You can do it to a limited degree with exercise, but you’re not going to grow, you know. that I didn’t have that before. And I like it because it shows you like the world of the possibly or it might be a little unsightly, but it’s feeding my brain. EECP has changed my cognition in addition to my heart, you know, my pelvis and my kidneys and my liver. you know, like it’s, it’s optimized blood flow systemically. Um, yeah. Yeah. Bill Gasiamis (26:19)Okay, so let’s go back to the cuff, the cuff that we put on and then what happens. Jack Clifford (26:24)Yeah. Yeah. So, so you just lie on the machine. Typically you do 35 hours on a machine for a course of treatment and one hour a day is a typical, you know, five days a week. That’s just typically you’re going to the doctor. There’s lots of other variations of that, but that’s the typical course. And that’s the most well-researched course. And, ⁓ you know, over time, usually about halfway through those 35 sessions, if you had angina, you’re going to notice a difference, but Personal Transformation Through EECP you know, they use this to treat dementia. It’s a well studied in dementia. There’s a recent study in the US that was profound, a year-long study, a hundred demented patients, roughly a hundred non-demented or a hundred treated patients. Everybody had dementia and a hundred CHAM patients, placebo. The demented patients that got an EECP, they all got better when we know dementia, people get worse in a year, right? They all got better, all of them. And yeah, so that’s like, you know, similar phenomenon erectile dysfunction, similar phenomenon kidney disease, similar phenomenon stroke recovery. So, you know, these are studies. I’m not making it up. It’s just literally like really well documented. It’s not. Bill Gasiamis (27:33)studies that we can get a hold of and put in the show notes, link to the show notes. Jack Clifford (27:36)Yeah, go to to EECPLocator.com and all these studies are there. ⁓ Yeah. So what I did is in the U.S., I, you know, it’s really hard to find. so I couldn’t find it. I had to, I had to call around and like, I could find a few doctors, none of them near me, but a few of them that would had machines, but they would only use them after everyone had failed stints and failed bypass and they had nothing else to offer them, which makes no sense. But that’s how the insurance reimbursements work. Bill Gasiamis (27:41)Okay. Jack Clifford (28:04)That’s the only time they’ll actually pay for it. So that’s what they say it’s good for, but that’s not what it’s good for. That’s just what they can get money for, I guess. but, so I had to drive three hours and take a chance on a doctor and stay in a hotel to get my treatments. And it was really difficult. I mean, I ended up buying one of these machines and got it at my house and I’ve just been using it for the last five years. So, you know, 35 hours was great, but I was pretty bad off. Now I got about 700 hours and, uh, you know, more hours is just greater stimulus to the body to grow vasculature, right? And I mean, I… Bill Gasiamis (28:38)how do you know that you’ve grown? I know there’s this ⁓ feeling or this change that happens in the person. ⁓ Like you said, dementia, ⁓ people who experienced dementia have a better outcome later or a change in the way that they’re brain working, et cetera. can you see the, is there a way to see the difference between the blood vessels and Jack Clifford (29:02)You can’t, you can’t image, could image on a, on a cardiac pet would be like the only imaging or I guess, you know, if I went back and did a stress test again, you would, you would be able to see, cause it’s not quantifying specific arteries. It’s, quantifying the total volume, but I tried that they were, actually wouldn’t let me, they said it’s not safe because you have it at a stent or a bypass. So I went back to the same place that I got it, you know, and I was like, literally they put me through the imaging machine. gave me the dye and then they got Lifestyle Changes and Holistic Health I went to go on the stress test and the same doctor was there and he refused to tell me to go. So I like, wanted to say, hey doc, let’s go for a run. Cause like, you’re not going to keep up with me, but you know, so I, I didn’t bother with that, but I’ve got my own, you know, I did my own little stress, stress test with a treadmill, right? I started, I was getting chest pain. I found out where I can induce angina and I try and say just below it, you know, so I know where it is, right? I was 2.2 miles an hour. That’s not a fast walk. And then after the first 19 sessions where I was staying in the hotel, I got up to 2.7. That’s a really big difference even if it doesn’t sound like a lot. And then I got my machine and I kept going. And then within a couple of months, I was starting to do a running stride. And I could keep that up, no angina. I know where angina would come in. I had time calculations and everything. And then eventually, now I can run. comfortably 6.5 mile an hour pace for quite a while, know, push it up to 14 miles an hour for 30 second sprints and you know, like all kinds of stuff. So, ⁓ Bill Gasiamis (30:38)How long before you break the two hour barrier for the marathon? Like was recently done. Maybe, maybe the more blood vessels, the more blood flow. Maybe you can get there. Jack Clifford (30:42)⁓ I got zero interest in that. Yeah. I think so though, I think those Kenyans should be ⁓ hopping on these EECP machines and they’re I mean, they’re already amazing but. Bill Gasiamis (30:58)Well, you want the Kenyans to just completely own marathon running for the rest of eternity. It’s unbelievable what they did. Right. Like I imagine that there is something else going on there, but I imagine blood flow, oxygenation, more blood vessels. Like it’s got to potentially be a thing. reckon if you do a check between the last guy, me, who’s going to like 50 hours before you get to the other side and those dudes, there would Jack Clifford (31:03)Yeah, yeah, it’ll just be a Kenyan Yeah. ⁓ Bill Gasiamis (31:27)definitely be a difference because they’re exercising all the time, right? Jack Clifford (31:31)Sure, yeah, they’re pushing the collaterals as wide open as, know, whatever, whatever a human can do on their own, they’re doing it to the max to, know, the same phenomenon that EECP is doing for folks lying down. You know, they’re doing it to whatever the max you can without the machine, I would say. Bill Gasiamis (31:48)So this is a bog standard human body task. Like it just does that all the time. I have heard the blood vessels can reroute in the brain when somebody experiences a blockage and then, and it’s not useful at the time of the blockage, obviously, and it causes potential cell death when somebody has a stroke. But then later on. Jack Clifford (32:11)If there’s too much blood, the revascularization, yeah. Bill Gasiamis (32:14)Yeah, so EECP can kind of occur naturally and then it can support as much of the surrounding tissue as possible so that it doesn’t all die off. ⁓ So what you’re talking about is just encouraging EECP ⁓ to happen more than it would normally happen by ⁓ inducing it through this device where people ⁓ get sort of strapped in and then Jack Clifford (32:23)Yeah. Bill Gasiamis (32:43)the machine runs, what does it run like a program? Explain how that works. Jack Clifford (32:47)Literally, it’s just air pressure. got different pumps to pump the calves, the thighs and the hips up. And then it’s really just about the timing, right? It’s got to hit it at the right interval of your heartbeat. So it’s at the right place in diastole where your heart is at rest. that timing is very, crucial. And that’s really… Yeah, it’s not, it’s very old technology. The machine I have was built in 2009. You know, they have new machines that are portable now that I’m working with some of the manufacturers to actually, you know, make these available in the U S because there aren’t any in the U S but they do have portable machines that don’t require a bed. You could get treated on your couch. You could get treated, you know, on your own bed, uh, lying on the floor, I suppose. Um, so, you know, we’ve, we’ve really like technology hasn’t Bill Gasiamis (33:19)Wow. Jack Clifford (33:42)slowed down. just China’s like taking this thing and you know, have a basically every Chinese hospital has several of these machines and they treat patients in the, in the room with us. It’s, part of their standard of care for all kinds of different, different diseases that they’re treating. You know, and it’s adjunctive to just about everything. There’s nothing that you couldn’t do EECP with, right? ⁓ yeah. Bill Gasiamis (34:03)Okay, okay, so. How do you experience your body differently now? And actually, let’s go back actually, how long has it been since you came across this, decided to get the first treatment, implemented yourself ⁓ at home and then how do you feel different now? Jack Clifford (34:08)Oof. Yeah, it’s been five years and four months now. And every since like, this is this is a little hard part to quantify, because there’s been a lot of brain changes to from this, right? So so I don’t even like feel like my 47 year old self who was in the hospital, that feels really like somebody else to me. You know, it’s a version of me, I suppose, but I can’t really relate to that person. Because I like a small example. The Impact of Stress on Health I used to sleep eight to nine hours a night. That was my normal, my whole life. I was generally like the guy that would come in the latest. You could come to work. was the guy that came in the latest. You And now I get up at two 30 most mornings and I’m like, like rare to go with energy. I’m, you know, I’m working out doing resistance training. I’m reading, you know, I wrote a book, I’m writing another book. I’m writing a book on rectal dysfunction as it relates to this phenomenon, because that’s a whole other, you know, case study. and I work a full-time job and I just have an incredible amount of energy basically all the time. My mood is way better. My sense of touch is really different now. I give a lot more hugs because it feels really good. ⁓ My sense of smell and taste and… You know, hearing, you know, I used to like have to go to the bathroom at night sometimes, you know, wake me up to go to the bathroom. Long gone. Bill Gasiamis (35:47)So at the same time though, it sounds like also you might have changed other things as well though, right? So what else have you changed in the meantime? Jack Clifford (35:55)sure. Yeah. Yeah. Yeah. It hasn’t just been EECP. Absolutely. you know, really good supplement routine. ⁓ Pretty extensive, but, you know, managing my lipids, for example, I take a thousand milligrams of niacin twice a day. I’ve been able to bring my triglyceride to HDL ratio to kind of an optimal one-to-one, using fish oil and some other things. ⁓ And, you know, I… I really stay away from carbs for the most part. I like to eat keto, but I like it to be what I call clean keto. So I’m not like pounding keto ice cream or all these things that are, you know, they taste good and yeah, they’re keto, but they got all kinds of oils in them that aren’t really good for your body. ⁓ And, ⁓ you know, I’m big into moving and being active and, you know, having an engaged social life as much as possible as well. I mean, I think that’s a very underrated thing. That’s actually an area I struggle in because I’m working so much, but you even this helps just, you know, getting to know people even online. But, ⁓ Bill Gasiamis (37:04)It sounds like you haven’t re it doesn’t sound like you’ve reinvented the wheel. Like everything that you say is things that people take for granted that if they implemented would improve their life before EECP. We’re talking about EECP today, right? But just those things alone would make a massive difference to somebody’s experience. And that’s kind of the message that I’m trying to kind of get into the Jack Clifford (37:17)Totally agree. I thought it a good Sure. Bill Gasiamis (37:30)⁓ minds and hearts of the stroke survivors who I interview and who listened to the podcast. My book, I’m going to, we’re going to talk about your book in a sec, but I’m going to talk about my book. My book, when I wrote it, I thought I discovered all these things that people, should know about that no one knows about, but it’s not true in here is mindset. ⁓ there’s a chapter about emotional intelligence. There’s a chapter about nutrition. There’s a chapter about sleep. There’s a chapter about community. Jack Clifford (37:32)Yeah. Yeah. No, please. Bill Gasiamis (38:00)⁓ that’s just the five that I can just rattle off the top of my head right now. And you’ve already mentioned that in the last few minutes, that’s exactly the things that you mentioned. And people take it for granted how much that improves your overall health. Right. The Journey of Writing a Book Jack Clifford (38:13)That’s so true. And also what’s wrapped up in the wrapper of all of those things that are threaded together is stress, right? ⁓ If you do all of those things, right, you’re lowering stress. How did I get heart disease at 47 when it happened to my grandfather in his late 60s and my mom in her mid 60s and it happened to me at 47? And we know it didn’t happen at 47. It was years earlier and I realized it at 47. Stress, you know? Like I was the guy that took on a lot. Bill Gasiamis (38:38)Hiding earlier. Jack Clifford (38:44)and had some traumatic things happen in my life and whatever, and I don’t need to go into that. But I always felt like it was all rolling off my back. Like, you know, I’m fine. know, like I didn’t, and there are reasons why I felt that way. ⁓ However, at the end of the day, I know that I wasn’t processing. There was so much I did not process. And I didn’t learn how to like have really good boundaries and that, you know, begot more stress because of those lack of boundaries and, but stress, right? You know, like, but if you have good good social life and healthy people in your lives, that takes stress off. Eating the right food takes oxidative stress off your body. You could go on and on, but I think stress is gonna kill you before anything else. Bill Gasiamis (39:17)you Yeah. I love that you said that. I love what I love that. That was the answer that you gave when I said, what else did you do? Because it’s not just, you know, it’s like, I’m going to eat well, but smoke, you know, I’m going to eat well, but drink excessive amounts of alcohol. Like, no, it doesn’t work. You know, you can’t do that. Yeah. can’t do. Yeah. Small. Jack Clifford (39:42)No, you gotta do it all in concert. It’s the layers, right? Yeah. Bill Gasiamis (39:49)numbers, know, the percentages they add up, you know, 1 % here, 1 % there all adds up and you get a result at the end of it. Okay. So, so you’re you’ve gone, I’m going to see if I can grow new blood vessels to support my heart. And what you’re found between the time that you went to hospital around five years ago to now is that the angina has Jack Clifford (39:55)Yeah. Mm-hmm. Bill Gasiamis (40:17)⁓ improved, they’ve gone away. The heart has improved, I beg your pardon, the blood flow. And have you had a medical examination since then to do other comparison? Jack Clifford (40:28)Yeah, I have. Yeah, I’ve got a cardiologist. I haven’t seen him and I’ve talked to him the other day because I talked about the book, but I haven’t gone to see him because he’s a plane flight away. But I’ve been worked up for the crowded intermediate thickness. You might be familiar with that as it relates to stroke. okay, well, they just measure your crowded arteries and look at the placking in your crowded arteries as a proxy for your systemic plaque burden. And flow mediated deletation, is they totally occlude the… the arm with a blood pressure cuff and then see how quickly you can refill it after, you know, like, it’s like five minutes of this, your hand is completely numb. And those all, you know, workups were good and that was after a couple of years of treatment. You know, I tried to have that stress test, like I mentioned, but you know, now I just see my primary care, you know, he’s a good guy and he runs on my lipid panels and, ⁓ you know, so I’m definitely monitored, but. What I haven’t done is gotten re-imaged because I don’t want to put extra dye in my system. Sure, somebody wants the images because they don’t believe me, but I’m not trying to sell anybody anything here. I’m just trying to spread the word on something. If somebody doubts my honesty, they can, it’s fine. Bill Gasiamis (41:38)I know what you mean, Jack. I know what you mean. I and I asked you because yeah, I would love to see that before and after. would love to see the blood flow. What’s happening, watch change. would be amazing. story to tell, but I also went out of my way if I could to avoid having more dyes and all that kind of stuff injected into my body. I totally get it. It’s okay. Yeah. ⁓ Jack Clifford (41:49)Yeah. Yeah. Yeah. Bill Gasiamis (42:01)Okay. So you wrote a book about it. Like, what was the idea behind the book? What were you thinking? Show us the one that you got there with the old book cover. And then I’ll include the new book cover in this image as we chat. Jack Clifford (42:06)yeah. Yeah. Yeah. Yeah. Thanks. Yeah. So I started writing this book, in, know, ⁓ November timeframe, ⁓ after I mentioned to you, so my, my friend came down, ⁓ and stayed with me for 13 days and he had had some stroke damage five years before that was, you know, his whole right side, he just had like numbness and then pain. And then, you know, it this weird cascade of symptoms so bad, you know, sometimes he couldn’t sleep from it. And so All the time he took off work he could he came and he used the machine three times a day and then he left pain free and like nothing else had worked and then this worked and I didn’t per se expect that I but I was like, you I know it does stuff. It’s helpful. But anyways, when I saw that, you know, I really started digging even more because before that I was like, well, Jesus is amazing. But maybe it’s just me, you know, and and anyways, so, ⁓ so then I, you know, I just started writing the book one day and The Role of EECP in Heart Health You know, my mom was a book author and I always wanted to write a book. didn’t really have anything particular to write about and all of sudden I do. So I’m like, you know, let’s see what happens. And, uh, and you dig into the research more and more, and you’re just like, increasingly frustrated by how everyone has known about this. And yet, you know, they don’t promote it. They don’t talk about it because it’s inconvenient. You know, and I’m going to get a little, try not to get like soapboxy here, but Bill Gasiamis (43:36)Do it, do it, go for it man. Jack Clifford (43:37)Okay, okay, because, you know, cardiologists will say it, some of them, the ones that are honest, they’ll be like, like mine. He says, I was making obscene amounts of money, giving people bypass surgeries instance. And then I was given the same people bypass surgeries instance, a couple years later. And, you know, and then he stumbled upon some answers and EECP is one of them that helps his patients stay well. And, you know, he makes a lot less money. because of it, because he doesn’t go in and do these interventional approaches. And, you know, EECP, the most you could pay somebody is like $100 an hour, and you’re going to tie up a patient room for 35 hours with a tech, it doesn’t make any sense. I go pop a stint and you make 10 grand in two hours and never see you again. You know, like it just, I get it from, you know, I want to own a portion of Ferrari and have a lake house and a winter house, but You know, like, I don’t know how you live with yourself. You said go for it, man. I’m going to go for it. you know, and my son’s about to graduate. Okay. Yeah. Okay. Fair enough. I’m good with it. Yeah. Yeah. Bill Gasiamis (44:38)But come on, come on, Jack. Yeah, you go for it. I’m going to push back. I’m going to push back as well. You go for it. I’ll push back. There’s yeah. Which is cool. Right? That’s what I want. I want to have a conversation and I don’t want to control the narrative, but the guy that goes in needs a stint today has a blockage. Like that’s life saving. That does work. What I am afraid of that happens sometimes when people go in and they’ve got a blockage and then they get ⁓ even even a stroke blockage. Right. in carotid or a vertebral artery. What happens is sometimes people go in and they get told you need a stent. Fair enough. You’re about to have a heart attack. You’re about to have a major stroke. If we don’t put one in, you’ll have a, that’s necessary. The challenge is, that that person sometimes doesn’t learn the lesson of what got them into the situation where they need a stent. Jack Clifford (45:22)Good. Exactly. sure. Yeah, by all means. Like emergency medicine is great. And we’ll put that in the emergency medicine category of cardiology, right? Why aren’t they offering you, why aren’t they saying, Hey, you’re at risk for a whole lot of other things just by this happening. Why don’t you come 35 times to this EECP machine and you know, like, or why don’t we have centers Bill Gasiamis (45:36)Yeah. Yes, and then later… Jack Clifford (45:55)all over. I found exactly one place in Australia so far that I’m not focusing on Australia right now. I do plan to take EECP Locator International, but right now the access points in the US are abysmal. 70, 80 % of the people in the United States could not get to a center. There’s no access point that’s at all realistic for them to get to. And yet these machines are not that expensive. They’re the price of a Decent not that great car. ⁓ Bill Gasiamis (46:24)we’re starting to see them in, I don’t know, health spas or something like that, where people will go, they’ll get yoga, they’ll get this, they’ll get that, they’ll get infusions perhaps and all sorts of other things. And there’ll be a machine or there’ll be a suit that people can put on and they can go through one hour. Jack Clifford (46:29)Yeah, that’s good. That’s great. Yeah, although I do want to say that the Normatech, like the compression boots that they have and some of those things, when they don’t use the pressures that EECP uses up to 6 PSI and they’re not sinking it in between heartbeats, it’s helpful, but we’re not talking about things that can do the same thing in the body. It’s on the right path and I’m not digging it as being worthless because it’s not, but it’s just not the right thing. Bill Gasiamis (46:47)Yes. Yeah. Yeah. Yeah, that’s kind of what we’re seeing. And to go back to your point is because the medical profession does medical profession stuff. this is not, it’s not that it’s not medically kind of aligned. It definitely is. But when you’re told that the way you solve a problem is through putting a stent in and then never talking to that patient again, to tell them how to avoid to get a stent in that’s Jack Clifford (47:31)Yeah, that’s your job. Bill Gasiamis (47:34)what they do, like they’ve been trained to do that forever. And that’s what they do. And that works and it saves the life. But what it doesn’t do, which I also have a challenge with this, it doesn’t teach the lesson. What it reinforces is that if I have something wrong with me and I go to a doctor, they’ll fix it. So next time it goes wrong, I’ll just go to the doctor and they’ll fix it again. And I didn’t have to change my life. Like this even bloody advertisements that do that. They Jack Clifford (47:51)just I’ll go and he’ll fix it. Yeah. Yes. Yes. Bill Gasiamis (48:03)They hijack that part of the person’s brain and they say, you know, have you got reflux, heartburn, that kind of stuff? Don’t let reflux and heartburn get in the way of eating the foods that you love. Just take a tablet. You know, that’s the same kind of thing, right? And that’s why the medical profession doesn’t do that because they’re not trained to do anything other than sell their thing. And their thing is what they went to work, to school for. Raising Awareness for EECP Therapy Jack Clifford (48:17)Yes. Bill Gasiamis (48:30)20 years to be able to administer. But every so often you come across an amazing doctor, surgeon, et cetera, who says, I can’t do anything more for you, but maybe somebody else can. Those guys are better than the doctor who says, we can’t do anything else for you and then send you off their way. That next sentence, but maybe somebody else can, I don’t know who they are. That is. Jack Clifford (48:43)Mm-hmm. Bill Gasiamis (48:57)I think a great thing to say this is where I think EACP kind of fits in that now that I’m here and things are not good. Jack Clifford (49:05)I totally agree. I totally agree. And yeah. And you, so you, you mentioned like the wellness spas and whatnot. And here’s the thing in 2015. So, you know, somewhat recently the FDA approved EECP for a brand new indication, general circulation, right? In healthy people. Like it’s right on the FDA indication. And also in one case in increase in VO2 max, but rough, that’s roughly saying the same thing. ⁓ yeah. Bill Gasiamis (49:32)for healthy people, was that part of it? Jack Clifford (49:35)Yeah, it said unhealthy patients and healthy people didn’t call patients. So, so, ⁓ but, but, know, the litmus test for that is, is your doctor say you’re healthy enough to undergo circulation enhancement? If the answer is yes, you know, it doesn’t matter if you got all that other stuff or not, you know, we’re just not treating you for it. We’re not saying ECPs is fix for this, your erectile dysfunction. It might help it. You know, what’s not saying it’s, it’s the fix for your stroke, but it might really help your stroke, recovery, but. Bill Gasiamis (49:47)which Jack Clifford (50:03)Anyhow, so like you can, you know, I don’t know about in Australia, but in the United States, you could get an EECP machine and create a viable business model off of helping people as soon as people actually know about it and what it does, right? I’m trying to solve the access issue in the United States by aggregating demand, right, as one of the solutions. So I have a website, eecplocator.com. And if people… ⁓ tell me that they like EECP to be available in their area, when I get like five to 10 patients in one area, we’re gonna find a way to get it to them. ⁓ The how is, you there’s a bunch of different possible ways we can get EECP to them, but at the end of the day, you know, like people need this treatment. They really, really do. Bill Gasiamis (50:50)Yeah. We’re not talking about anything ⁓ out there. Like this is not an out there thing. This is definitely common. Now I, I don’t know how I haven’t come across it. I’ve all these years after all these years now I’ve just because of our conversation right now, I just did a Google search and I typed in EECP machine Australia. And the first thing that came up was an Australian government department of health, disability and aging. Jack Clifford (50:57)No, it’s that. Bill Gasiamis (51:20)document from the Therapeutic Goods Administration, which talks about a mid-trade Australia EECP system model, external counter pulsation system stationary. So it seems like they have a… Jack Clifford (51:36)Like they’ve approved it, sounds like they have some approved devices. Yeah. Bill Gasiamis (51:38)Something like they’re at least looking at it. Let me see what that says. The inclusion of the kind of device in the AI community is subject to compliance with conditions placed in post. Yeah, it sounds like it’s been through some regulated body in 2021. Jack Clifford (51:52)Yeah. Mm-hmm. Yep. There you go. Bill Gasiamis (51:57)This device is intended to provide external counter pulsation therapy and is indicated for use in the treatment of stable angina. Jack Clifford (52:06)Mm-hmm. Bill Gasiamis (52:08)pectoris and congestive heart failure. There you go, my friend. Jack Clifford (52:10)Yeah, it works great for people with art failure. It really does. Bill Gasiamis (52:14)Dude, father-in-law had heart failure. He passed away from heart failure just a few, about a year and a half ago. ⁓ Now, I don’t know, I’m not saying anything, but we’ve never heard of this before. Today’s my first time where I’m really going to deep dive about this thing with you. ⁓ So what are the challenges that you face? what are the, what is it? ⁓ The barriers that you face? Jack Clifford (52:20)Yeah. Bill Gasiamis (52:44)when you’re speaking to people about this or how people finding out about it, how do you help people like Jack Clifford (52:50)It’s just an awareness piece. It’s an EECP what? And then, you you get in with some physicians and then you got to duke it out a little bit. Not with all of them. There’s plenty of physicians, you know, I’ve talked to the physicians that have machines and are doing the right thing for society and still making plenty of money. ⁓ They’ll just tell you, you know, I’ve talked to some cardiologists and just they kno

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Send us Fan MailSend us Fan MailIn this transformative episode of Living the Dream with Curveball, we are thrilled to welcome Cherie Calbom, a pioneering nutritionist and author of 36 books dedicated to making wellness accessible to everyone. Cherie shares her inspiring journey from battling chronic fatigue syndrome and fibromyalgia to discovering the healing power of nutrition and juicing. With her wealth of knowledge, she has helped countless individuals reclaim their health through simple, practical, and effective dietary changes.Cherie discusses her collaboration with George Foreman, where they launched the iconic George Foreman Grill, and how she has educated the masses on the importance of healthy fats, particularly coconut oil. She emphasizes the detrimental effects of seed oils on our health and shares the core message that anyone can change their health with the right tools and dedication.Throughout this episode, Cherie highlights the significance of lifestyle choices beyond diet, including emotional well-being and stress management. She shares powerful transformation stories from her clients, illustrating the profound impact of holistic health approaches. Tune in to learn about actionable steps you can take to improve your health, the misconceptions surrounding fats, and the exciting trends in nutrition that are empowering the next generation.What You'll Learn in This Episode:- The healing journey of nutrition and the importance of juicing- Insights from Cherie's collaboration with George Foreman- The dangers of seed oils and the benefits of healthy fats- Lifestyle changes that contribute to overall wellness- Inspiring success stories from Cherie's clientsFor more information on Cherie Calbom and her work, visit thetruthaboutseedoils.com and juiceladyinfo.com.Support the showSupport the showSupport the show

If you're over 40 and feel like your body just doesn't respond the way it used to… you're not crazy.You're just using the wrong playbook.In this episode, Funk Roberts breaks down the real reason belly fat gets harder to lose after 40 and it's not just about calories.It's about hormones, muscle loss, insulin resistance, stress, and sleep.You'll discover why the old methods like eating less, running more, and cutting carbs stop working—and what you need to do instead to finally burn belly fat, boost testosterone, and rebuild your body the right way.This is a deep dive into the science + strategy behind fat loss for men over 40… with a clear, no-BS plan to get results.Join The FREE Men Over 40 Virtual Health SummitIf you're serious about transforming your health…

Recent reports from the past week highlight ongoing discussions around Ozempic and its role in weight loss, though no major new breakthroughs emerged between April 11 and April 18, 2026. According to health news outlets like CNN Health and WebMD updates, doctors continue to prescribe semaglutide-based drugs such as Ozempic for obesity management, emphasizing sustainable lifestyle changes alongside medication to combat side effects like nausea and muscle loss. A study referenced in The New York Times on April 16 noted that while these drugs promote significant weight reduction, averaging 15 percent body weight loss in trials, long-term adherence remains challenging due to high costs and supply issues.Oprah Winfrey addressed Ozempic in a brief social media post on April 14, shared via her official Instagram, where she cautioned listeners against relying solely on the drug for weight management. She stated that true wellness comes from balanced nutrition and exercise, drawing from her own experiences with weight fluctuations. Oprah encouraged her followers to view medications like Ozempic as tools, not miracles, echoing sentiments from recent celebrity interviews on ABC News where she promoted holistic approaches over quick fixes.Experts from the Mayo Clinic, in an April 17 webinar summary reported by Reuters, warned of emerging risks including gallbladder issues and potential thyroid concerns, urging regular monitoring. No new Oprah-specific endorsements surfaced this week, but her comments align with broader medical consensus that combining Ozempic with therapy yields better outcomes than medication alone.Pharmaceutical updates from Novo Nordisk, Ozempic's manufacturer, via their April 15 press release on Bloomberg, confirmed steady production amid demand, with no shortages anticipated soon. Listeners interested in weight loss should consult healthcare providers for personalized advice, as individual responses vary widely.Thanks for tuning in, listeners, please subscribe, come back next week for more, and remember, this episode was brought to you by Quiet Please podcast networks. For more content like this, please go to Quiet Please dot Ai.Some great Deals https://amzn.to/49SJ3QsFor more check out http://www.quietplease.aiThis content was created in partnership and with the help of Artificial Intelligence AI

A headline says lifestyle changes can improve cognition — and that sounds like great news. But what happens when the ask is so big it becomes another source of stress? In this episode, Teepa and Greg unpack why sweeping lifestyle changes often backfire, how to find smaller shifts that can be maintained, and what it really means to involve the person living with brain change in decisions about their own life. Because care without the person isn't care — it's something else entirely. Ready to build the communication skills that make lifestyle conversations less of an uphill climb? The PAC Champion Courses are short, skill-focused trainings designed to help you lead with connection — so you're prepared for real moments, not just theory. Explore the Champion Courses and find the level that's right for where you are right now.

What if your migraine isn't random, but your body trying to tell you something important?In this episode, Dr. Vignesh Devraj breaks down why migraine is not just a headache and why simply escaping triggers or taking painkillers isn't enough. From inflammation to the surprising link between gut health and migraines, this episode connects modern science with Ayurvedic insight. You'll discover how sleep, stress, digestion, and daily routine quietly shape your migraine patterns and why Ayurveda sees it as a deeper imbalance of Vata and Pitta, not an isolated issue.If you've been managing migraines but not understanding them, this episode offers a completely different lens and a way forward.Episode Highlights:Why migraine is a real physiological conditionThe role of the trigeminal nerve & inflammation Migraine Triggers are not randomLifestyle, Gut health and migraines Understanding migraine as ArdhavabhedakaClinical insights on Panchakarma therapies for MigrainesA step-by-step lifestyle and recovery framework Timestamps:00:00 - 01:00: Migraine is not imaginary01:00 - 02:00: What actually happens during a migraine02:00 - 03:30: Common triggers & environmental changes03:30 - 04:30: Gut-brain connection04:30 - 09:00: Migraine as Ardhavabhedaka09:00 - 15:30: Panchakarma & Ayurveda Remedies for Migraine15:30 – 16:30: Lifestyle Changes for Panchakarma16:30 – 17:39 Rethinking migraineAbout Dr Vignesh Devraj Dr Vignesh Devraj is a fourth-generation Ayurvedic physician and the founder of Sitaram Retreat, Kerala, a space for authentic healing. He is a committed practitioner and researcher of Panchakarma.If you are interested in doing a one-on-one Ayurvedic consultation with Dr Vignesh Devraj please find the details in this link:  https://calendly.com/drvignesh/30-minute-session-with-dr-vignesh-devraj-md-ay-istIf you are economically challenged, please use the form provided to request a free Ayurvedic consultation here. (or copy paste this in your browser:  https://docs.google.com/forms/d/e/1FAIpQLSd29nHcrC1RssR-6WAqWCWQWKKJo7nGcEm8ITEl2-ErcnfVEg/viewform )BALANCING THE MIGHTY VATA - ONLINE COURSE NOW AVAILABLE Vata is responsible for Prana - the life energy, the nervous system - the master panel of our body, and our emotions. In Ayurveda, it is mentioned that controlling Vata is the most difficult part of healing and recovery.  Watch my practical inputs that can be integrated into our life at https://vigneshdevraj.com/balancing-the-mighty-vata/ For further information about Dr Vignesh Devraj, kindly visit www.vigneshdevraj.com and www.sitaramretreat.com Instagram -  @sitarambeachretreat | @vigneshdevrajTwitter - @VigneshDevrajWe truly hope you are enjoying our content. Leave your review and subscribe to the podcast, so you'll never miss out on any new episodes. Thanks for your support.Disclaimer: - We strongly do not recommend using the content of these episodes as medical advice for any medical conditions. 

In this episode of the Optimal Body podcast, Doctors of Physical Therapy, Doc Jen and Doctor Dom, explore the musculoskeletal syndrome of menopause, a cluster of symptoms including joint pain, stiffness, frozen shoulder, and muscle loss affecting women aged 40–60. They explain how declining estrogen disrupts connective tissue repair, collagen synthesis, and inflammation regulation. The hosts emphasize these symptoms reflect real physiological changes, not weakness or normal aging. They offer practical management strategies, including progressive resistance training, mobility work, improved sleep, targeted nutrition, and medical options like hormone replacement therapy, empowering women to navigate menopause confidently and maintain strength and resilience. Needed Discount: Jen trusted Needed Supplements for fertility, pregnancy, and beyond! Support men and women's health with vitamins, Omega-3, and more. Used by 6,000+ pros. Use code OPTIMAL for 20% off at checkout! Free Week of the Jen Health Membership: Get a free week of Jen Health Membership! Access 12 plans crafted by Doc Jen, PT. We'll match you with the best plan for your goals. Check it out today and use code OPTIMAL for a discount on your first month! Lifting for Longevity Course Discount! Come and join our brand new course Lifting for Longevity! This course was created by Doc Jen and shot with her 73 year old mother to show that, regardless what age or level you are, you can build strength, power, mobility, balance, and so much more! It will help you understand all of the components of movement that are important when it comes to moving well, late in life. Come join us and grab a bonus discount with code OPTIMAL20 at checkout! We think You'll Love: Free Week of Jen Health Lifting for Longevity Course Jen's Instagram Dom's Instagram YouTube Channel For full show notes and resources visit https://jen.health/podcast/456 What You'll Learn: 1:59 Introducing Musculoskeletal Syndrome of Menopause 3:35 Defining the Syndrome & Common Symptoms 5:02 Estrogen's Role in Musculoskeletal... Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Send us Fan MailEpisode DescriptionWhat if you had a warning about type 2 diabetes years before things got serious, and you didn't act on it? That's exactly what happened to Oscar, and today he's laying out everything he wishes he had done differently.In this episode, you'll learn:Why your 30s, 40s, and 50s are the window to start building habits that protect you from diabetes, high blood pressure, and high cholesterolHow consistency in fitness matters far more than hours in the gymWhy strength training and muscle preservation are non-negotiable for metabolic healthThe mindset traps that can quietly work against you, including scale obsession and stressing over your numbersHow Oscar went from a pre-diabetes diagnosis in 2018 to a full type 2 diabetes crisis in 2020, and what turned it all aroundIf you've been putting off making changes, or if you're already on the journey and feeling stuck, this episode is for you. Subscribe so you don't miss what's coming next.Support the showDownload FREE resources to help you stay focused and consistent at BeatingDiabetesLifestyle.com_____________________Connect With MeTo submit a question or join my mailing list, use the information below to connect with me.Join My Facebook Group - https://www.facebook.com/groups/beatingdiabeteslifestyle Web - www.beatingdiabeteslifestyle.comEmail - hello@beatingdiabeteslifestyle.comInstagram - @beatingdiabeteslifestyle_____________________©Oscar Camejo - The Beating Diabetes Lifestyle

Join us as our guest Laura Lambe explore the gaps in menopause education, the importance of personalized care, and innovative approaches to women's health with menopause practitioner Laura Lam. Discover how global trends, diet, gut health, and community support shape the menopause journey. Keywords menopause, women's health, menopause education, HRT, gut health, menopause community, perimenopause, menopause research, menopause support, hormonal health Key  topics Menopause education gaps worldwide Impact of diet and gut health on menopause symptoms Differences in menopause experiences across countries Importance of personalized health assessments Sound bites "Symptoms severity varies by country and diet" "Sleep disruption is a key early symptom" "Blood tests are symptom-based, not diagnostic" Chapters 00:00 Introduction to Menopause Awareness 03:01 The Education Gap in Menopause Training 05:46 Global Perspectives on Menopause Symptoms 09:02 The Impact of Diet and Agriculture on Menopause 12:03 Understanding Perimenopause Symptoms 14:53 The Role of Blood Work in Menopause Diagnosis 17:47 Case Study: Overcoming Insomnia and Hormonal Challenges 20:55 Navigating Healthcare for Menopause Support 22:23 Understanding Gut Health and Its Impact on Women 25:36 Nutrition and Lifestyle Changes for Menopausal Women 29:05 Addressing Gut Issues: Practical Steps 32:53 The Role of GLP-1 in Hormonal Health 35:58 Exploring Andropause and Men's Health 41:41 Building Community and Support for Menopause Awareness Resources British Menopause Society - https://www.thebms.org/ Menopause Society - https://www.menopause.org/ The Menopause Lab - https://themenopause.lab/ Stacey Sins (Researcher) - https://www.linkedin.com/in/stacey-sins/ European Menopause and Andropause Society - https://www.emas-online.org/ Guest links Website - https://themenopause.lab/ Instagram - https://www.instagram.com/lauralambe/

In this inspiring episode, Moira shares her transformative journey through weight loss, bariatric surgery, and lifestyle changes. Discover practical strategies for sustainable health, the importance of exercise safety, and how combined treatments can empower lasting weight management.Sign up to beta test our new app! gololi.ai

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Hard. This word may be deciding how your brain approaches a new habit or behavior. You have probably said it a hundred times that something is just too hard. What if the word itself is the thing standing in your way? Instead, swap ‘this is hard' for ‘this is a challenge'. Is that any better? Jenn breaks down the surprising brain science behind the words we use every day and why some words send us straight into avoidance mode before we even get started. Could one simple word-sway actually rewire your brain and make change feel possible? The answer might surprise you. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES:Become a Happy Healthy Hub MemberJenn's Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramGoing Against the TextbookKEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Habit Formation, Behavior Change, Language Reframing, Brain Chemistry, Neuroscience, Healthy Habits, Mindset Shift, Dopamine, Amygdala, Prefrontal Cortex, Neuroplasticity, Stress Response, Mental Fatigue, Motivation, Avoidance Behavior, Fight Or Flight, Cortisol, Adrenaline, Executive Function, Self Control, Problem Solving, Delayed Gratification, Neural Pathways, Brain Function, Emotional Regulation, Coping Mechanisms, Food Habits, Movement Habits, Gym Motivation, Health Coaching, Lifestyle Change, Wellness Mindset, Growth Mindset, Anterior Mid Cingulate Cortex, Glutamate, Stress Reduction, Habit Stacking, Behavior Psychology, Word Choice, Cognitive Reframing, Health And Wellness, How To Reframe Hard Tasks For Better Habits, Using Language To Change Brain Chemistry For Health

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, Liv Hill delves into the critical relationship between lifestyle choices and the risk of developing Alzheimer's and dementia. She emphasizes that these conditions can begin much earlier than commonly perceived, highlighting the importance of daily habits such as sleep, nutrition, and exercise. Olivia discusses the significant impact of lifestyle changes on brain health, revealing that up to 95% of Alzheimer's cases could be prevented or delayed through proactive measures. The conversation encourages listeners to take responsibility for their health and make intentional choices that support long-term cognitive function.

In this episode of the Living Well podcast, hosts Liv Hill and Lyndi Mullinax, FNP conclude their four-part series on PCOS, focusing on the often misunderstood aspects of the condition. They discuss the implications of the term 'polycystic ovarian syndrome', the importance of accurate diagnosis, and the role of lifestyle changes in managing PCOS. The conversation delves into inflammatory PCOS, gut health, and the significance of lab work, particularly CRP levels, in identifying inflammation. They also highlight dietary adjustments and supplements that can aid in managing symptoms, while encouraging listeners to advocate for their health and seek knowledge about their conditions.

Catherine, The Princess of Wales, revealed she has become far more careful about alcohol since her cancer diagnosis while visiting a brewery along London's Bermondsey Beer Mile with Prince William.The royal couple also visited Borough Market, where they chopped cheese, served desserts and even made coffee for shoppers before taking a speedboat down the Thames to visit the Royal National Lifeboat Institution station in Westminster.We also look ahead to Catherine's appearance at the Irish Guards' St Patrick's Day parade in Aldershot, where she will present shamrock in her role as Colonel of the regiment.Plus, William and Catherine prepare to welcome Nigerian President Bola Ahmed Tinubu during his state visit to the United Kingdom, Prince William surprises rugby fans by singing the Welsh national anthem in Welsh, and Catherine quietly marks Mother's Day with a message about the importance of early childhood.And in court, a Mail on Sunday journalist reveals she once chose not to publish a major scoop about Kate's first pregnancy after learning about it days before the news became public.Get episodes of Palace Intrigue by becommming a paid subscriber on Apple Podcasts. Click the button that says uninterrupted listening.  Just $5 a month, and that includes many ofther shows on the Caloroga Shark network.Our royal newsletter written by Deep Crown is available for free.Royal Books:Revenge: Meghan, Harry, and the War Between the Windsors by Tom BowerWilliam and Catherine: The Monarchy's New Era: The Inside StoryThe Royal Insider: My Life with the Queen, the King and Princess Diana

Simple habits, blood pressure monitoring, and imaging like CAC scans can dramatically reduce risk—test, don't guess. #PreventHeartDisease #LifestyleMedicine #CACScan #EarlyDetection

Can you actually "reset" your brain chemicals with a five-minute walk? Can a newborn really weigh as much as a standard toddler? And if you had a hysterectomy decades ago, why is your pelvis still throbbing in pain? In this episode, we talk to Professor Simon Rosenbaum, a researcher and exercise psychologist at UNSW Sydney, to find out why "lifestyle change" is now considered a first-line treatment for depression in Australia. We unpack the science of the "brain reset", why the best workout for your mental health is simply the one you don’t hate, and how movement can be a secret superpower for your resilience. Plus, in Med School, we take a deep dive into the world of "giant babies”. From the TikTok trend of "chonky bubbas" to the world record holder who gave birth to a nearly 10kg infant (yes, you read that right), we celebrate the incredible, superhero feats of the female body. And, in our Quick Consult, Dr. Mariam helps Linda, a 70-year-old listener dealing with chronic pelvic pain 30 years post-hysterectomy. She explains the reality of internal scar tissue, why "zero" is the only normal amount of pain regardless of your age, and the team of experts you need to reclaim your quality of life. EPISODE RESOURCES If you want to learn more about the topics discussed in today’s show, check out these helpful links: MOVE by Mamamia Health Direct - Physical Activity Guidelines GET IN TOUCH Sign up to the Well Newsletter to receive your weekly dose of trusted health expertise without the medical jargon. Ask a question of our experts or share your story, feedback, or dilemma - you can send it anonymously here, email here or leave us a voice note here. Ask The Doc: Ask us a question in The Waiting Room. Follow us on Instagram and Tiktok. Support independent women’s media by becoming a Mamamia subscriber CREDITS Hosts: Claire Murphy and Dr Mariam Guest: Professor Simon Rosenbaum Senior Producers: Claire Murphy and Sally Best Audio Producer: Scott Stronach Video Producer: Julian Rosario Social Producer: Elly Moore Mamamia acknowledges the Traditional Owners of the Land we have recorded this podcast on, the Gadigal people of the Eora Nation. We pay our respects to their Elders past and present, and extend that respect to all Aboriginal and Torres Strait Islander cultures.Information discussed in Well. is for education purposes only and is not intended to provide professional medical advice. Listeners should seek their own medical advice, specific to their circumstances, from their treating doctor or health care professional.Support the show: https://www.mamamia.com.au/mplus/See omnystudio.com/listener for privacy information.

Send a textHave you ever felt like a stranger in your own body even though you used to have fitness completely dialed in? You had the routine. The rhythm. Exercise was just part of who you were. And then life happened: kids, career, the relentless pace of doing everything for everyone, and that version of you quietly got set aside.In this episode of The Strong(HER) Way, host Alisha Carlson is speaking directly to the woman who doesn't need a dramatic reinvention — she needs permission to re-enter without the shame spiral.Alisha breaks down why diet culture's obsession with "Day 1" is actually working against you, why your past fitness experiences still count (more than you think), and how to start building real, sustainable momentum again  without blowing up your whole life to do it.This isn't about getting back to who you were. It's about reconnecting with who you've always been  and stepping back into your strength.What you'll learn inside this episode:Why you are not starting from scratch, and the mindset shift that changes everythingHow diet culture's "Day 1" cycle keeps women trapped in a loop of hope and shameThe difference between reinvention and re-entry, and why it matters for long-term successA practical 3-part framework for returning to fitness in a way that actually sticksHow to reconnect with your deeper why so motivation doesn't disappear on a hard weekWhy waiting to feel "ready" is costing you more than the awkward first workout willApply to work with us 1:1Get started with the Fit + Fueled Method

One of Atlanta's greatest Hip-Hop products—Young Dro, joined Da Fixx to share his high and lows of navigating street life, the music industry, and family challenges. With overcoming drug addiction and other influences, Young Dro came to God and turned his life around with the help of a program, MusiCares, that provides crisis relief, preventive care, recovery resources, and need-based financial assistance for people across all music professions, and now he's here to testify and spread the good news!

Join us00:00 Chloe's Dental Journey04:25 Romantic Weekend and Practical Gifts10:08 Understanding Cold Sensation During Fat Loss11:05 Breakfast vs. Dinner: Meal Timing and Its Effects17:22 Adapting Nutrition to Lifestyle Changes23:48 The Importance of Personalization in Coaching28:21 Mindset and Action: The Balance39:33 Taking Action Over Mindset Work

For much of our lives, performance is measured in speed, strength, and output. As we get older, the equation changes. On this episode of The Dr. Hyman Show, I sit down with Sir David Beckham and Dr. Dawn Mussallem to explore what elite sport, stage IV cancer, and heart transplantation can teach us about prevention—and what it really takes to sustain health over time. Watch the full conversation on YouTube or listen wherever you get your podcasts. Together, we explore: • Why your health trajectory is more changeable than you've been taught—especially after 40 • How sleep, stress, and metabolic health quietly shape your long-term disease risk • Which daily habits give you the biggest return on investment over decades • How to build resilience now so your body supports you later The real measure of health isn't what you can achieve in your 20s or 30s. It's the resilience you build so your body supports you for decades to come. View Show Notes From This Episode Get Free Weekly Health Tips from Dr. Hyman https://drhyman.com/pages/picks?utm_campaign=shownotes&utm_medium=banner&utm_source=podcast Sign Up for Dr. Hyman's Weekly Longevity Journal https://drhyman.com/pages/longevity?utm_campaign=shownotes&utm_medium=banner&utm_source=podcast Join the 10-Day Detox to Reset Your Health https://drhyman.com/pages/10-day-detox Join the Hyman Hive for Expert Support and Real Results https://drhyman.com/pages/hyman-hive This episode is brought to you by Maui Nui, Made In Cookware, Timeline, Seed, Sunlighten and BON CHARGE. Learn more about the health benefits of venison and how to get yours, head over to mauinuivenison.com/hyman. Head to madeincookware.com and use the code DRHYMAN for 10% off your order. Receive 35% off a subscription at timeline.com/drhyman. Go to seed.com/hyman and use code 20HYMAN to get 20% off your first month. Visit sunlighten.com and use code HYMAN to save up to $1400. Upgrade your routine. Head to boncharge.com/hyman and use code HYMAN for 15% off. (0:00) Sir David Beckham and Dr. Dawn Mussallem on Health and Recovery (1:25) Defining Health and Wellness (2:33) David Beckham's Diet and Athlete Nutrition Evolution (8:23) Health Maintenance Post-Retirement and Turning 50 (14:50) Dr. Dawn Mussallem's Health Journey and Heart Transplant Experience (25:05) Lifestyle Changes, Sleep, and Nutrient Deficiencies (29:55) David Beckham's Daily Routine and Connection with Nature (41:21) Dawn Mussallem's Daily Health Practices and Mayo Clinic Research (44:54) Essential Habits for Sustained Health (47:17) Dietary Choices and Anti-Inflammatory Foods (52:00) Recovery Tools and Health Priorities in Later Life (56:10) Closing Remarks

What would you do if your pharmacist came to you and said "I'd like to get a plan together to get you on less medication?" That's what host Steve Cutler and guest Brian Lunt discuss in Episode 185 of The Evolved Man.  Utilizing therapeutic lifestyle changes along with medication Brian and his team are making headways in the healthcare space.  Join Steve and Brian for a conversation about how therapeutic lifestyle changes can significantly reduce your need for medication and how having a collaborative conversation with your health care providers can move you in a positive way towards better health and healing.  Connect with Brian HERE  Follow Us! Newsletter Instagram  X  The Evolved Man is produced by Steve Cutler and EVOLVE International, LLC, all rights reserved.  This podcast is for entertainment purposes only.  Always consult with a qualified medical professional before starting, changing or adjusting any exercise, health or nutrition protocols. 

Get Dr. Vonda's latest insights on strength, bone health, longevity, and aging with power delivered straight to your inbox. Join her free health & longevity newsletter here: https://www.drvondawright.com/resources/aging-longevity   Through decades of caring for women as an orthopedic sports surgeon, I've seen how many health challenges go unspoken. Body odor, vaginal health, and the shame and silence around them are not small issues. They affect confidence, relationships, and how women move through the world.   In this conversation, Shannon and I explore how a simple clinical observation became a breakthrough in understanding how odor works on the body. We discuss why women were taught to mask symptoms instead of understanding their source and how deeply stigma has shaped the way they experience their own bodies.   Shannon shares her journey from clinical practice to building products based on physiology rather than marketing myths. We also talk about the power of listening without judgment and giving women the language, knowledge, and permission to understand their bodies without embarrassment.   What we cover: - How Shannon's clinical practice revealed a hidden but widespread problem for women - Why odor is a bacterial issue, not a hygiene failure - The difference between masking symptoms and addressing root causes - How shame has shaped women's health messaging for decades - Why the vulva, skin folds, and external body deserve the same scientific attention - What it takes to challenge medical dogma as a woman physician - The leap from medicine to entrepreneurship and the resistance along the way - Building products that respect women's intelligence and lived experience - Why listening to patients changes everything - How confidence, dignity, and health are deeply connected About Shannon Klingman: Dr Shannon Klingman is an OB-GYN, innovator, and founder of Lume. She brings a rare blend of clinical insight, scientific rigor, and fearless honesty to women's health. Her work has helped millions of women better understand their bodies, free from shame, misinformation, or outdated advice.   Connect with Shannon Klingman: Website: https://lumedeodorant.com/ Instagram: https://www.instagram.com/shannon_klingman_md TikTok: https://www.tiktok.com/@shannon.klingman.md   Timestamps   00:00 Intro 02:27 The Birth of Lume: A Revolutionary Idea 05:42 Developing the Product 08:12 Facing Skepticism and Rejection 10:53 Breaking Through with Marketing 17:40 Scaling and Team Building 25:11 Balancing Family and Business 28:56 The Reality of Entrepreneurial Success 31:12 Personal Health and Lifestyle Changes 35:22 Breast Cancer Diagnosis and Recovery 45:06 Future Aspirations and Reflections  

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about the C-C-C, which stands for Catch, Challenge, Change. Do your negative thoughts secretly sabotage your health goals? When that inner voice says "you're too busy," "you have no willpower," or "you've failed again," is it telling the truth or just repeating old patterns that hold you back? Jenn introduces a practical mental tool to interrupt the defeating thought loops we all experience on our wellness journeys. But here's the real question: are you actually too tired for that workout, or is something else going on? Could the "evidence" of failure actually be hiding signs of progress you're refusing to see? Jenn breaks down how to catch these negative thoughts in action, challenge the beliefs behind them, and ultimately transform your inner dialogue. But the approach might surprise you. Is it really about being "1% better every day," or is there a more realistic way to build mental toughness without the pressure? Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES:Become a Happy Healthy Hub MemberJenn's Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramKEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Negative Self-Talk. Catch, Challenge, Change, Mental Framework, Thought Patterns, Old Habits, Inner Dialogue, Limiting Beliefs, Self-Talk, Wellness Mindset, Weight Loss Mindset, Positive Thinking, Mental Toughness, Cognitive Reframing, Healthy Mindset, Behavior Change, Self-Sabotage, Motivation Strategies, Willpower Myths, Progress Tracking, Mindset Shift, Personal Growth, Mental Health Tools, Habit Building, Wellness Journey, Diet Culture, Fitness Goals, Self-Compassion, Negative Thoughts, Brain Patterns, Thought Management, Success Mindset, Health Goals, Mental Strength, Lifestyle Change, Wellness Tips, Healthy Habits, Self-Improvement, Goal Setting, Mindful Eating, Weight Management, Personal Development, How To Challenge Negative Thoughts About Dieting, Overcoming Limiting Beliefs In Weight Loss

Dr. Supriya Joshi is a gastroenterologist, hepatologist, and lecturer at the University of Toronto. She joins the show to share her expertise on liver health and to clarify many of the misconceptions surrounding alcohol, fatty liver disease, insulin resistance, supplements, and environmental risk factors.In this episode, Dr. Joshi breaks down what Non-Alcoholic Fatty Liver Disease (NAFLD) is, why rates are increasing, and what everyday people should understand about protecting and improving their liver health.THIS EPISODE COVERS:What Non-Alcoholic Fatty Liver Disease (NAFLD) is and why rates are risingWhy insulin resistance is a significant driver of liver diseaseWhether you need to be obese to develop NAFLDThe role of high fructose corn syrup in the food supplyHow liver disease risk scales with alcohol consumptionWhether declining alcohol consumption offsets increasing NAFLD riskIf stopping alcohol can reverse liver damageThe importance of weight loss for reducing liver disease riskSupplements and medications that may pose risks to liver healthWhether any supplements improve liver healthEnvironmental risk factors affecting liver functionOther liver diseases people should be aware ofThe relationship between vitamin D deficiency and liver healthThe genetic components of liver disease riskAnd much moreInstagram: @liverhealthmdCHAPTERS01:40 Understanding Non-Alcoholic Fatty Liver Disease (NAFLD)05:10 Lifestyle Factors Contributing to NAFLD13:00 The Role of Alcohol in Liver Health18:08 Supplements and Medications Impacting Liver Health24:24 Diet and Liver Health: What to Eat and Avoid27:00 The Liver's Remarkable Ability to Heal27:29 Weight Loss and Lifestyle Changes for Liver Health28:49 The Role of GLP-1 in Treating Fatty Liver Disease31:38 Addressing Obesity and Metabolic Dysfunction35:14 Environmental and Nutritional Factors Affecting Liver Health37:21 The Importance of Vitamin D and Magnesium40:14 Understanding Hepatitis and Other Liver Diseases45:36 Practical Tips for Improving Liver Health52:48 Conclusion and Resources for Liver HealthSUPPORT THE SHOWIf this episode helped you better understand your liver health and risk factors, you can support the show by:Subscribing and checking out more episodesSharing it on social media (tag me — I will respond)Sending it to someone concerned about alcohol, fatty liver, or metabolic healthFOLLOW ANDREW COATESInstagram: @andrewcoatesfitnesshttps://www.andrewcoatesfitness.comPARTNERS AND RESOURCESRP Strength App (use code COATESRP)https://www.rpstrength.com/coatesJust Bite Me Meals (use code ANDREWCOATESFITNESS for 10 percent off)https://justbitememeals.com/MacrosFirst – FREE Premium TrialDownload MacrosFirstDuring setup, answer: How did you hear about us?Type: ANDREWKNKG Bags (15 percent off)https://www.knkg.com/Andrew59676Versa Gripps (discount link)https://www.versagripps.com/andrewcoatesTRAINHEROIC – FREE 90 Day Trial (2 steps)Go to: https://www.trainheroic.com/liftfreeReply to the email you receive (or email trials@trainheroic.com) and let them know Andrew sent you

Episode#327-Taped January 21, 2026 We talk about behavior lifestyle change and how it starts with a positive mindset. Lifestyle change starts in the mind and not in the gym. According to the Mayo Clinic, studies show that personality traits such as optimism and pessimism can affect many areas of your health and well-being. Joining us is Jonathan Boulware, a lifestyle behavior change specialist and creator of the 432 Playbook  and author of his free e-book, “Take control of your body before it takes control of you”. He will discuss with us his personal health journey, the core principles behind the 432 Playbook and what we need to do to have sustainable lifestyle change and transformation. Find out more about Jonathan Boulware and his programs. Youcanbeatobesity.com It's All About Health & Fitness-Vicki Doe Fitness podcast Ranked #5 on the Top 25 Midwest Fitness Podcasts to Listen to… with additional national recognition as #53 on the Top 100 US fitness podcast. Rate This Podcast Give us a 5-star review.  We appreciate you! Take this quick audience survey. Thank you! FREE Metabolic Makeover Masterclass Webinar Replay! Learn how to reset your metabolism, boost energy, and support sustainable weight loss using simple, science-backed strategies. Enroll in the Vicki Doe Fitness Academy to get instant access to the replay and begin your healthy living journey today. Vicki Doe Fitness-STORE Discover the Vicki Doe Fitness-STORE—your destination for stylish apparel, fitness gear, and wellness essentials like yoga mats, water bottles, candles, and premium supplements. Shop now and elevate your health journey! Resources *Note: Some of the resources below may be affiliate links, meaning Vicki Doe Fitness receives a commission (at no extra cost to you) if you use the link to make a purchase. Thank you for your support! Herbs and spices are the keys to delicious, flavorful, and sophisticated meals! FREE DOWNLOAD- Herbs and Spices Cheatsheet Let's get ECO-friendly.  Try ECOLunchbox.com ECOlunchbox specializes in stainless steel bento boxes, artisan fair trade lunch bags, napkins, snack sacks, and other eco-friendly lunchware. They are a certified green business.  ECOlunchbox is a consumer products company started by an eco mom in the San Francisco Bay Area. ECOLunchbox.com Go to our Resources page-   For the most recommended tools, you need to succeed on your healthy living journey!! Listen and share our podcast show- “It's All About Health & Fitness-” Vicki Doe Fitness Subscribe to Apple Podcast Subscribe on Stitcher Or on any of the platforms that you listen to your podcast! Watch & Subscribe on YouTube! Catch our latest health & wellness videos on YouTube at Vicki Haywood Doe – Vicki Doe FitnessSubscribe now and join the movement!

High blood pressure is the number one risk factor for deaths globally. But what if your blood pressure numbers were only part of that story? In this episode, we're joined by leading cardiologist Dr Sanjay Gupta, who explains why blood pressure is not a disease, but often a scream for help. Together with ZOE's Chief Scientist, Professor Sarah Berry, he explores when blood pressure is a harmless response to stress, food, or movement, and when it signals real, long-term damage. You'll learn why blood pressure targets aren't universal, why worrying can make things worse, and why quality of life matters as much as numbers. This episode also breaks down what you can do to lower your blood pressure. Not quick fixes. Not pills. But everyday lifestyle changes that address the root cause. If your blood pressure is your body sending a message, what might it be asking you to change? Unwrap the truth about your food

Weight loss is always a goal at the beginning of the year, but I want you to make 2026 the year that you actually keep it off.   To lose weight without the regain, you have to create habits that you can actually keep- it has to be a lifestyle change.  And on today's episode I am sharing my top 4 ways to make a change that sticks in 2026!   Listen in for 4 powerful focuses that will not only help you lose the weight this year, but keep it off for good!

280. Implementing the ONE Lifestyle Change that Improves All Aspects of Health with Sue Becker   Isaiah 61:1 AMP “The Spirit of the Lord God is upon me, Because the Lord has anointed and commissioned me To bring good news to the humble and afflicted; He has sent me to bind up [the wounds of] the brokenhearted, To proclaim release [from confinement and condemnation] to the [physical and spiritual] captives And freedom to prisoners,”   *Transcription Below*   Sue Becker is a gifted speaker and teacher, with a passion to share principles of healthy living in an encouraging way.  She is the co-owner of The Bread Beckers and founder of the ministry, Real Bread Outreach, all dedicated to promoting whole grain nutrition. Sue has a degree in Food Science from UGA and is the author of The Essential Home Ground Flour Book. Sue is a veteran home-schooling mom with 9 children and 13 grandchildren. She and her husband Brad, live in Canton, GA. Through her teaching, countless families have found improved health.   Sue's Instagram: @suebreadbeckers Sue's Website Sue's Podcast   Questions and Topics We Cover: You've supplied us with the knowledge, so now let's move on to the wisdom, which is learning how to apply what we now know. What equipment and grain do we need to get started so that this is possible to incorporate into our lifestyle? Once we mill the grain, how long do we have to use it before it loses its nutritional benefits? How long does it typically take to experience benefits from this lifestyle change and what health benefits can we expect to experience?   Related Episodes from The Savvy Sauce: 14 Simple Changes for Healthier Living with Leslie Sexton and Vasu Thorpe 26 Practical Tips to Eating Dinner Together as a Family with Blogger and Cookbook Co-Author, Rachel Tiemeyer 33 Pursuing Health with Functional Medicine Specialist, Dr. Jill Carnahan 129 Healthy Living with Dr. Tonya Khouri 205 Power of Movement with Alisa Keeton (Revelation Wellness) 212 School Series: Benefits of Homeschooling with Jodi Mockabee 256 Gut Health, Allergies, Inflammation and Proactive Solutions with Emily Macleod-Wolfe 261 Edible Theology with Kendall Vanderslice 270 Female Sex Hormones, Periods, and Perimenopause with Emily Macleod-Wolfe 275 Raising Healthy Kids: Free Tips with Emily Johnson   Connect with The Savvy Sauce on Facebook or Instagram or Our Website   Gospel Scripture: (all NIV) Romans 3:23 “for all have sinned and fall short of the glory of God,”   Romans 3:24 “and are justified freely by his grace through the redemption that came by Christ Jesus.”   Romans 3:25 (a) “God presented him as a sacrifice of atonement, through faith in his blood.”    Hebrews 9:22 (b) “without the shedding of blood there is no forgiveness.”    Romans 5:8 “But God demonstrates his own love for us in this: While we were still sinners, Christ died for us.”    Romans 5:11 “Not only is this so, but we also rejoice in God through our Lord Jesus Christ, through whom we have now received reconciliation.”    John 3:16 “For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.”   Romans 10:9 “That if you confess with your mouth, “Jesus is Lord,” and believe in your heart that God raised him from the dead, you will be saved.”    Luke 15:10 says “In the same way, I tell you, there is rejoicing in the presence of the angels of God over one sinner who repents.”   Romans 8:1 “Therefore, there is now no condemnation for those who are in Christ Jesus”   Ephesians 1:13–14 “And you also were included in Christ when you heard the word of truth, the gospel of your salvation. Having believed, you were marked in him with a seal, the promised Holy Spirit, who is a deposit guaranteeing our inheritance until the redemption of those who are God's possession- to the praise of his glory.”   Ephesians 1:15–23 “For this reason, ever since I heard about your faith in the Lord Jesus and your love for all the saints, I have not stopped giving thanks for you, remembering you in my prayers. I keep asking that the God of our Lord Jesus Christ, the glorious Father, may give you the spirit of wisdom and revelation, so that you may know him better. I pray also that the eyes of your heart may be enlightened in order that you may know the hope to which he has called you, the riches of his glorious inheritance in the saints, and his incomparably great power for us who believe. That power is like the working of his mighty strength, which he exerted in Christ when he raised him from the dead and seated him at his right hand in the heavenly realms, far above all rule and authority, power and dominion, and every title that can be given, not only in the present age but also in the one to come. And God placed all things under his feet and appointed him to be head over everything for the church, which is his body, the fullness of him who fills everything in every way.”   Ephesians 2:8–10 “For it is by grace you have been saved, through faith – and this not from yourselves, it is the gift of God – not by works, so that no one can boast. For we are God‘s workmanship, created in Christ Jesus to do good works, which God prepared in advance for us to do.“   Ephesians 2:13 “But now in Christ Jesus you who once were far away have been brought near through the blood of Christ.“   Philippians 1:6 “being confident of this, that he who began a good work in you will carry it on to completion until the day of Christ Jesus.”   *Transcription*   Music: (0:00 – 0:11)   Laura Dugger: (0:12 - 1:45) Welcome to The Savvy Sauce, where we have practical chats for intentional living. I'm your host, Laura Dugger, and I'm so glad you're here.   Thank you to the Sue Neihouser Team for sponsoring this episode.   If you're looking to buy or sell a home this season, make sure you reach out to Sue at 309-229-8831. Sue would love to walk alongside you as you unlock new doors.   I'm thrilled to get to be back with Sue Becker as my guest today. Make sure you go back and listen to part one, which we recorded last week. She was incredible explaining the one nutritional difference that will change everything. And now today, we're going to learn all of the practicals of how to actually implement this into our lifestyle.   Here's our chat. Welcome back to The Savvy Sauce, Sue.   Sue Becker: (1:45 - 1:46) Thank you. It's so good to be with you again. I can't wait to share even more.   Laura Dugger: (1:46 - 1:52) Well, last time you shared just incredible testimonies of the powerful difference that one nutritional change can make. And you root everything even back in the Bible, and God has really led you on this journey. So biblical passages about bread or grain or wheat appear hundreds of times throughout the Bible. But do you have any specific ones that come to mind that God has highlighted in your own life?   Sue Becker: (1:53 - 11:48) Yes, for sure. Shortly after, you know, I think I mentioned there's a way that seems right to a man, but the end thereof is death. And we don't necessarily relate that to bread, but it certainly does describe what happened, you know, when the steel rolling mills displaced the local miller.   And then one, another one is Proverbs 23, verses 1 through 3, I think somewhere thereabouts. You know, white bread has always been around. The wealthy, the royalty, they wanted fluffier bread and they found a way.   And they knew that they could make these sieves, if you would, out of reeds, and they would sift the bran and germ out to produce fluffier bread. But only the wealthy could afford that. Two reasons.   Only the wealthy could afford servants or slaves or bakers, you know, to bake their bread for them. That was the royalty. But then also the poor people, when they sift the bran and germ away, they lose about 25% of the flour.   So, for 100 bag of grain or, you know, 100 pounds of grain, you are going to end up with 75 pounds of flour, 25 pounds of bran and germ. They couldn't give that up. You know, they couldn't just throw away, discard that food source.   So, they ate what was called dirty bread or peasant bread or whatever that we now pay extra money to get back to. But, you know, when I started milling and I read Proverbs 23 in a different light, because what happened with the steel rolling mills, when the white flour came on the scene for the first time in the history of the world, which you won't read about this in a history book, white bread, white flour became food for rich and poor alike. And that's why we began to see sickness and disease.   The wealthy had it. And, you know, the royalty had it. But Proverbs 23 says, “Be careful when you sit down to the king's table. Do not crave his dainties and his delicacies.” And I always thought that might be things like, you know, squid or, you know, eyeballs or foods that caviar, you know, things that we couldn't afford. But dainties and delicacies to me now describes white flour, fluffy things, bread and pastries and cakes.   So, God says don't crave his dainties and delicacies. They are deceitful food. And it even says put a knife to your throat lest you be given the gluttony.   We talked last time about bread. People thinking, you know, gaining weight. Well, you know, the white flour dainties and delicacies.   Yes, they lead to gluttony. So that was one that really came to mind. And then, of course, Isaiah 55 verse two. “Why do you spend your money for that which is not bread and your earnings for what does not satisfy?” And so, I always thought, oh, Lord, I didn't know it wasn't bread. You know, I didn't know that's what I was spending my money on.   But just a few weeks ago, I was thinking about that verse again in a little different light. Like He was saying, why are you spending your money for that which is not bread? We're spending all this money moving away from bread on food, the keto, the fat, the all these the meat.   You know, we're spending our money on all these things that aren't bread. They don't satisfy like bread does. So that was a little different light.   Yes, on the one hand, what I thought I was spending my money on. I didn't know it wasn't bread. But then now all these anti-bread, anti-grain diets.   Why are you God saying, why are you spending your money on all of that on and your earnings for what does not satisfy? So that was a little different light on that picture. And of course, then Haggai chapter one, verse five says, “You sow much, but you reap little you eat, but no one is full. You drink, but you never have enough. And he who earns wages, earns it to put it in a bag with holes in it.” And you may be going, how does that relate to bread?   We spend all this money on food, and I air quotes “food stuff” that is taking our health away, making us sick. To me, that's a bag with holes in it. Because then what do we spend the rest of our money on health care, medicine, whatever.   So those were some, some pretty profound scriptures that God showed me. And 1 Timothy 4:1-3. It says that the Holy Spirit declares that on the last day, some will turn away from the faith and pay attention to deceitful spirits.   And listen to these doctrines of demons. This is the scripture saying this misled by the hypocrisy of liars who forbid marriage and advocate abstaining from foods, which God has created to be gratefully shared by those who believe and have a clear knowledge of the truth. That's pretty powerful.   That's pretty powerful because you can grill yourself a steak. You can eat an apple all by yourself. You can eat fruits and vegetables all by yourself.   You're not going to make one roll. You're not going to make one piece of bread. Bread was made to be shared. And even the word companion means with bread. Did you ever think about that? So, um, that's, that's pretty powerful that in the end times and, you know, wherever you are with that, but we have to believe that there are teachings that are teaching us to for, you know, to not eat foods that God created to be shared and bread is at the top of that list.   So those are some powerful bread scriptures that that have just ministered to me. There's, there's just so many, you know, and Jesus John 6:35, I typically sign my book that way. Jesus says, “I am the real bread of life. And he who comes to me shall be satisfied” in Isaiah 61. That's a verse the Lord gave me so many years ago. And, you know, most people know it, the spirit of the Lord God is upon me because he's anointed me to preach the gospel, you know, and I'll never forget.   I had the great privilege of sharing the gospel one time, which is not something I normally do. And at a women's homeless shelter in Atlanta, and I saw in seven or eight people after I shared gave their life to the Lord. And I was like, oh, this is what I want to do.   I don't want to talk constipation and poop anymore. And surely it's not important. And I really got kind of down about it.   I was like, yes, I want to go share the gospel. This can't be important. And a couple of days later, after that wonderful, glorious experience, I mean, I literally wanted to go hand tracks out on the street corner.   I just wanted to be one of those people. And I was supposed to be going to speak at a women's Bible study, giving my what my children lovingly call mom's poop talk. And I got up and I was like; I didn't want to do it.   And I just cried out to the Lord. I was like, I don't want to talk poop anymore. There's so much more in me besides this.   And surely this can't be important. And again, cried out to the Lord. Again, just turned to my regular Bible reading.   And my verse of the day on my calendar was Isaiah 61, one through three or four, whatever it is. The spirit of the Lord God is upon you. He's anointed and qualified me to preach the gospel.   And I was like, yes. And it says to bind up and heal the broken heart. And I was like, yes, that was those ladies.   I know this is what you want me to do. And then it said, proclaim Liberty to the captives. And in my Amplified version in parentheses, it said spiritual and physical.   And what God spoke so to my heart, he goes, the message that I'm sending you to speak today is to set my people physical captives free. He said, my people aren't spiritually captive. Their physical captives held in captivity by every kind of sickness, disease, snotty nose, constipation, irritable bowel, diverticulitis, whatever.   Big ones and little ones, you know, health issues. And that I got up and I just renewed my passion. And I was like, okay, Lord, this is what you've called me to do.   So that was that was the real game changer. It kind of a game changer for me. I was beginning to see the unimportance of it.   And now, after all these years, I mean, when people hug you and with tears in their eyes, sorry, and tell you that you that you're teaching save their life. Now, I know what God was talking about. And I still love to share the gospel.   I still love to teach the word. And I know God's anointed me to do that as well. But this is definitely where God has called me.   And another time when I was out speaking, he shared and I was, you know, kind of questioning. And it says in Matthew, when the multitudes, when Jesus saw the multitudes coming to him to heal him, you know, to seek healing. It says he had compassion on them because they were harassed, distressed, bewildered and helpless and dejected like sheep without a shepherd.   And it said, and then he goes on to say, and he's telling his disciples, the harvest is plentiful, but the laborers are few. And he spoke to me then and he said, the laborers are few. There's not many out there at that time.   There were not many people out there teaching what I teach, teaching other things, maybe, but not about the bread, real bread. So those have been some life-changing scriptures that have just given me a heart and a passion to keep going. And then, of course, it's the bread stories that just come.   Laura Dugger: (11:49 - 12:19) So it's incredible. So profound. And I'm with you.   I love the Amplified version. Yes. You've supplied us with so much knowledge today and last week.   But now I'd love to move on to the wisdom portion, which is learning how to apply what we now know. So Sue, if we're just getting started, what equipment do we need? And then how is that going to be possible for us to incorporate it into our lives?   Sue Becker: (12:20 - 17:03) So like I said last time, I think we ended with keep it simple. Grain mill, top of the list. I once heard a lady.   She taught a little bit on milling, too. And she said, “I tell everybody you want to change the health of your family. Start with a grain mill.”   And like I say, over and over, I have never seen one dietary change make such profound and extensive, immediate, noticeable, across the board health benefits. So start with a grain mill and you don't have to have a barn. You don't have to have a live by a creek and a gristmill and all of that.   It will sit right on your counter. And still today, after 34 years of milling my own grain, my grain mill still has prime real estate on my counter. And it's the most valuable kitchen tool in my kitchen.   I love the Wonder Mill particularly. We do sell other mills. The NutriMill is a great mill as well.   I like the stainless steel milling heads because they're fast, they're very clean, and they just get the job done very quickly. Stone mills have gotten very trendy and popular. We sell those as well.   They're slower, might be better for a smaller family. They do, you know, have a broader spectrum of from pre-cracking, cracking the grain to very fine flour. And that's why some people are attracted to that.   But if I want cracked grain or coarse ground grain, I just use my blender, which I don't think too many people don't have a blender. You know, we all have blenders. So that's an easy fix for me.   And it's just, to me, the micronizing or the stainless steel milling head mills, the Wonder Mill, the NutriMill, they're just so easy to use. Put them together. I mean, they just snap together, turn it on, pour the grain in.   There's no calibrating, no, you know, adjusting the milling heads and everything. They're just easy, and they're fast, and they mill a lot of flour at once. So if you have a large family like mine, you know, I milled 12 cups of flour in less than a minute by the time I've got my other ingredients ready.   So that's top of your list. And then you're going to have to have some kind of grain. So, like I said, that was the next thing people go, where do I get grain?   And I'm like, well, I guess we need to sell grain, too. So we sell just about every kind of grain or bean here at Bread Beckers. We sell it in food-grade plastic buckets so that it is storable.   You want to keep your grain protected from moisture and bugs and, of course, rodents. So it's grown outside, so there could be bugs undetected in your grain that you might buy in a bag or something like that. But it's really important to protect your investment.   Hard wheat is going to be your grain for yeast bread. So we have hard red and hard white. We do sell also kamut and spelt.   Like my sourdough bread I've got working on right now is a combination of kamut and red wheat, which is one I really, really like. But those are more ancient grains. Those are in the bread-making category of wheat, so you could do that.   And then if you know you're going to make cakes and cookies and things like that, I highly recommend getting some soft wheat. Well, we get ours is grown in Montana, but they have to irrigate to make it soft wheat, so it is grown. We do have a soft red wheat that is grown here in Georgia that we sell and then a soft white wheat that we also sell.   And that's good for your cakes, cookies, brownies, biscuits, things like that. And then corn, mill your own corn. You've never tasted cornbread until you mill your own.   These are just easy quick bread recipes. You can find them all in my book, The Essential Home-Ground Flour Book. So that's it.   And then, of course, basic list of getting started items. Beyond that, you might already have oil. We use extra virgin olive oil.   That's just my oil of choice. There's some other sunflower seed oil, grapeseed oil, avocado oil. Those are good oils.   I just don't need another oil. We import our olive oil from Greece, and it is truly extra virgin olive oil. Unfortunately, the olive oil industry is not very reputable, so you have to know what you're getting.   And we actually were able to visit the olive oil factory and I guess you call them orchards, the fields, two years ago. And that was really great. It's Creighton Mills.   It's a fifth-generation family-owned olive oil company and very, very reputable. And so we know that what we're getting is truly extra virgin. Yeah, you had a question?   Laura Dugger: (17:04 - 17:13) Yeah, just with that, because it is such a corrupt industry, can you elaborate a little bit more about what's special about that?   Sue Becker: (17:13 - 21:07) Yeah, so to be labeled or designated extra virgin olive oil, it has to have a percent acidity. And I do have a podcast on my Sue's Healthy Minutes, “The Fact About Fats”, and I explain what that means. It's not a pH, but it's a percent acidity of 0.8%. And that's a measurement of the, and I'll go into more detail in my podcast, but simply it's just a measurement of the amount of oxidation of those fatty acids that are found in the olives that has taken place. So, 0.8 means that it's a measurement of how much there. And so, it has to meet that requirement to be extra virgin olive oil. Anything less than that is just better and better, you know.   So, our olive oil, excuse me, from the Isle of Crete is where our olive oil comes from in Greece. The basic one we have, the Agrelia, they guarantee that it's 0.8 or less. Most of the time it's 0.5. Then we have one that's 0.2 and so on. And we do have a certified organic. The problem is, and I know not everybody's going to run out and get their olive oil from us, but here's what you want to look for. You want to look for an olive oil that is bottled in the country of origin.   Because the disreputable oil companies, when they bring the olive oil in in barrels and take it, it might be checked there at the dock or whatever. But then when they take it to their factory and bottle it, no one pays attention there. So, they are mixing it with other oils oftentimes.   We used to sell oil that was labeled extra virgin cold pressed olive oil. We had it tested and the results came back that it was less than 1% olive oil. So that tells you it's, you know, the oils you're buying on the shelf, chances are if they're bottled here in America.   Now that I know California makes some. There's actually an olive oil company in South Georgia around Vidalia. They've learned that olives will grow there very well.   And so there's some reputable companies in the United States. So, you know, you just need to know your company. But typically, if it comes from another country and bottled here, you might need to be cautious about that.   So, yeah. So that's what you need to look for. So, I love olive oil.   Contrary to what people try to say that they are selling other oils, olive oil has a perfectly fine smoke point. And you can fry in it. I stir fry in it.   I fry my doughnuts in it. You can take it up to 400 degrees without any issues at all. I do use coconut oil from time to time.   If I'm trying to make something non-dairy, you know, I'll use it in place of butter. But then I also use real butter. So those are my fats that I look for.   And like I said, there's, you know, grapeseed oil is fine. Avocado oil is fine. I think we do sell an avocado oil.   But I don't need a lot of other. Those three, olive oil, coconut oil, and butter are just fine. Yeah.   Okay. And then raw unpasteurized honey. I sweeten my bread with honey and bake with honey if honey will work.   And in most places it will. Where it gets a little tricky working with honey is cakes and cookies and brownies, things like that. I tell people things that have more sugar than flour, you might want to eat in moderation.   And that's where, you know, some alternatives, less refined sweeteners. And we use honey granules and sucanat products for brown sugar and white sugar. So those are just some simple things.   Laura Dugger: (21:08 - 24:17) And now a brief message from our sponsor.   With over 28 years of experience in real estate, Sue Neihouser of the Sue Neihouser Team is a RE-MAX agent of Central Illinois. And she loves to walk alongside her clients as they unlock new doors.   For anyone local, I highly recommend you call Sue today at 309-229-8831. And you can ask her any real estate questions. Sue lives in Central Illinois and loves this community and all that it has to offer.   When unlocking new doors with her clients, Sue works hard to gain a depth of understanding of their motivations and dreams and interests in buying and selling their home. And then she commits to extensive market research that will give them confidence in their decision. Sue truly cares for each of her clients and the relationship she forms with each family along the entire home buying or selling process.   This was absolutely our experience when we worked with Sue and her team. The house that we desired at the time was actually not even on the market. But Sue had a connection and was able to ask those homeowners if they would be willing to sell.   She was timely in her response as she walked us through this whole process. And she helped us sell our home with the right offer coming in hours after it was listed. We kept saying she thought of everything.   And Sue's continued generosity was astonishing. I remember one afternoon after we had settled into our new home and she was knocking on the door dropping off a goodie bag for our family that came from the local bakery. Our daughters also loved getting to know Ms. Sue as she assisted us in finding truly our dream home. So whether you're looking to buy a home for the first time or looking to upgrade or downsize or making the big decision to move to an assisted living from your home of many years Sue will be there to help you navigate the big emotions and ensure the process is smooth and stress-free and that the new doors to be unlocked are ready and waiting for more memories to be made. So, call her today at 309-229-8831 or visit her website at sueneihouser.com.    Thanks for your sponsorship.   I'd love to go into a few of the other ingredients but first if we're even just thinking of the grain ideally we would get to come and visit you and get it from you. We've gone through all the steps.   But if we live elsewhere, two questions. How would we start a co-op so that we could have grain or how do we find out if one's already in our area? And then also are there any fear of glyphosate or any other issues with grain?   Sue Becker: (24:17 - 32:44) Oh wow, that's a loaded question. So, first of all, let's just say if you don't live close to us, we ship buckets of grain every day. UPS, we do.   But the shipping is quite expensive. UPS does not care about the cost of the product. They care about the weight.   And so, once we get it boxed up in the box that we have to ship it in, it's 49 pounds. So, it can cost anywhere from $25 to $30 just in shipping for that bucket of grain. Our grain prices are still very competitive, a lot less than a lot of people out there.   And we do carbon dioxide package our buckets of grain. So, we guarantee that they are bug free. You don't have to put your grain in the freezer.   You don't have to put diatomaceous earth or bay leaves. We've already done it. That's what the carbon dioxide gas has done.   And once it does its job, it's done its job. It doesn't matter now if you open the bucket and go in and out, in and out, in and out. But we realized back, I think I shared our Joseph vision of providing God's people with grain.   Way back, we started something called co-ops. As we traveled and spoke, people would ask that very question. Okay, great.   I'm buying the grain from you now, but what do I do when you leave? You know, I'm in Richmond, Virginia. I'm in Miami, Florida or Orlando, whatever.   So, we developed co-ops. And you can go on our website, breadbeckerscoop.com, and find co-ops in your area. And what that is, we have a coordinator, some person that kind of handles and facilitates the ordering.   If you join a co-op that's the closest to you, you'll get on, you know, there's no cost to join. And you're never obligated to order. If you don't need to order in that cycle, that's fine.   We deliver to each area four times a year. I'm sorry, three times a year, every four months. And so, you'll get an email saying your ordering window is this month.   So, you order, say, in August for a September delivery or June for a July delivery. And everybody's on a schedule. We have them grouped together.   And then you can order as much or as little as you want. And it greatly reduces the shipping cost per bucket. And you typically get a discount for ordering with the co-op as a group.   So that's a great advantage of a co-op. If you can't find one in your area, then email support@breadbeckers.com, and we'll send you the information of starting a co-op in your area. Pretty much all you have to do, because it's pretty streamlined, when people order they just go online, order, and pay us.   But then it's put together as your co-op. And you just have to facilitate the delivery and then making sure everybody knows to come get their product from you. But that's the way it works.   So that would be a great opportunity to get grain and whatever. And like I said, we ship anything on our website you can get through the co-op, most everything, really, really saves on shipping. And then we have certified organic grain here.   And, of course, it can have no chemical, herbicides, pesticides, fertilizers used at all. Contrary to what you may read and hear and see on the internet, wheat is not genetically modified, not at all. Now it was approved for testing and trials last year in August, but up until that point none at all was here in the United States.   And it's still in the trial and testing. I'm praying that it never comes out on the commercial market. But right now, there is no genetically modified wheat, especially that we offer or that's offered out there commercially.   That being said, that means wheat is not roundup ready. If it was sprayed with glyphosate, it would kill the plant. Now, non-organic farmers can use it on their soil to kill, you know, whatever's been growing.   So pre-planting, then once they harvest it, they can use it after harvest. So, there is an issue with, you know, using glyphosates in our non-organic farming techniques. It is very uncommon, contrary to what you hear people say, for a wheat farmer to use roundup or glyphosate as a desiccant to harvest their grain.   It's very, very uncommon in the United States. Colder climates where there's a chance they might lose it to bad weather or whatever, they may. But even still there's other things they prefer to do instead of that because that's expensive.   It's not cheap. You know, you're talking 30,000-acre farms, these, you know, big wheat farmers. So, it's very, very uncommon.   And you can even find that information on the USDA website, that it's less than 3% ever use it like that. Now, like I said, there are other crops and farmers that use it pre and post harvest, but we're very comfortable with our grain suppliers. Most of our wheat comes from Montana.   It's cold. And they still practice pretty traditional farming methods, tilling things under and planting cover crops and things like that. But if you're really, really concerned, then buy certified organic.   I mean, you know, for the price difference, yes, I think it's like $12, but that's for 42 pounds of grain. So, you know, but like I said, we are very comfortable with our farmers, with our suppliers. Our oat supplier says that they spot check and make sure that, you know, no glyphosate is used even on their non-organics.   I think the problem with there, and people are going to say, oh, yeah, but they tested all these cereals and these oat products and found that they all had residual glyphosate. You've got to remember; those are your big food companies. Those are your big pharma, your big, the other pharma, F-A-R-M-E, you know, M-A.   There's no telling, you know, what they do. But, you know, glyphosate use is a significant issue. I want people to understand that.   But it's more in the farming techniques of desiccating after harvest, instead of used to farmers after harvest, the stubbles all there and corn stalks are all there. They would till it all under and then that would decay and, you know, help nourish the soil. Now they're going in, and this is non-organic farming, they're going in and spraying the fields and then just using seed drills.   Not as prevalent, I don't believe, with wheat, but it is used a lot with soybeans, corn, what else, cotton. Cotton is really bad. And there's not a lot you can do.   I mean, we just have to stay informed. But I hate it when I see people passing on misinformation about making it sound like it's just a blanket procedure that's done of desiccating these massive wheat fields, you know. And I've seen pictures; people will show them dead in the field.   Well, the wheat turns very golden and dries out, you know, before harvest. And then once they harvest it, it dies right there in the field. So, it's just kind of a misnomer.   But when in doubt, buy organic. So there. But, you know, I tell people if you're going to avoid toxins and glyphosate the way it's being used in our country today, you would basically have to never leave your house, go naked and probably never eat any food at all, you know.   And think about like lawns and golf courses and things like that. If you live around that, you're being exposed a good bit. So, wheat is actually detoxifying.   So, it passes through the body absorbing toxins. So, I think you're safe with wheat and, you know. But again, buy organic if you're concerned.   Laura Dugger: (32:45 - 32:57) Love that explanation. And then because I think of the other ingredients and bread and even the offerings that you have, what should we be aware of when it comes to salt and emulsifiers?   Sue Becker: (32:58 - 36:23) Yeah. So salt is something I studied later, you know, after I, you know, I, it made sense why they started, you know, separating the bran and germ from the flour too. So, the flour wouldn't spoil, but I'm like, salt doesn't spoil.   Why would they refine salt and do some digging and do some research and you find that natural mined mineral salt has trace minerals that we need, but it's the sodium chloride that makes the salty flavor. So, they, they have learned that they can extract those trace minerals out of the mind mineral salt and sell that to other industries for minerals and leave us with the sodium chloride and it's perfectly salty. So why not do that?   And then so that it will rain, well, it will, you know, “when it rains, it pours” the, you, you're probably too young to know that slogan, but that was a big one when I was growing up. They heat treat the salt so that it does not readily absorb moisture. So the crystals are harder so that when it rains or it's humid, it will pour unlike your unrefined salt that will tend to clump up if it's humid.   So that's what started happening to our salt. And I didn't believe this, but I did just a few weeks ago, go to the store because I haven't bought salt in years. Cause I get it.   We sell Redmond's natural mined mineral salt that comes from Utah, but I went to the store and sure enough, they put anti-caking agents sometimes in some of the brands of salt, dextrose, which is a sugar. Who would have thought that? And just know that you know, the heat treatment is makes it where it doesn't readily absorb moisture.   So that's why you tend to hold fluids when you eat a lot of salty foods. So, it's trying to help your body be able to utilize it. And while we're on salt, I hear a lot of people, they'll ask me, can I make the bread without salt?   My doctors put me on a low salt diet. First of all, that's concerning, but I want to say to you, just getting rid of processed foods, it will greatly diminish your sodium intake from bread to they have, you know, when things are so denatured that they, you know, they smash it, they cook it, they boil it, they take all this out and that out. Well, then it's flavorless.   So, they have to sweeten it and salt it to make you want to even buy it again. So, if you look at ingredient or not ingredient labels, but nutrition labels on processed foods, and I'm talking canned fruits, vegetables, bread products, and all these things, you will see that the sodium levels are much higher than the potassium levels. Well, in nature, that is not the way it is in, in your fresh fruits and vegetables.   Your potassium level is typically twice your sodium level where, so read your labels on your food and you'll see that sodium is typically twice the potassium in processed foods. So that's what I encourage people. You know, you can make bread without salt.   You probably won't like it. It'll be kind of tasteless. If you need to read, if you feel more comfortable reducing the amount of salt, then do that.   But most importantly, quit eating processed foods. That's going to greatly reduce your salt intake and then use a natural mind mineral salt that your body can utilize. So that's salt.   What was the other thing?   Laura Dugger: (36:24 - 36:25) Emulsifier.   Sue Becker: (36:25 - 40:36) Raw unpasteurized honey is what I use. I recommend. And then the emulsifier.   I think you must be talking about lecithin. Lecithin is totally an optional ingredient. You can make great bread without lecithin, but I'm going to tell you, you can make really great bread by adding a little bit of lecithin to your bread dough.   It's a natural emulsifier. It is what's called a phospholipid. It has an acetylcholine that is what it's made of.   And it, it, what it does in your body, it breaks down fat and cholesterol into small enough particles that can get through your capillary wall and into your bloodstream and into your cells and your tissue. It is found in any type of unrefined food that has oil. So, your eggs, your milk, your oils, your unrefined keyword, unrefined oils, and guess where else?   Grains and beans. It's in the, the germ portion of your grains and beans. And that is the nutrient that even without adding it to your bread, it is there already.   And that's the nutrient that I discovered brought brings down cholesterol, blood level cholesterol, because, and somebody kind of argued when I said that one time and I'm like, no, no, no, no. I didn't say cholesterol was bad. Cholesterol is not a bad guy.   I like the way one biochemist puts it. She said, it's just the pig that got stuck in the barn door. It actually does.   It gets stuck in our blood vessels because its big fat molecules are typically big. We need that lecithin in unrefined foods that have oil grains being one of those. And one of the most nutrient dense ones is, is your grains and beans and sources of lecithin, so it breaks those down into small enough particles so that they can get out of our blood and into our tissues and our cells where it is so needed.   Cholesterol is a precursor of just about all your sex hormones, all your anti-inflammatory hormones that your body can make. If it has lecithin it helps vitamin D be converted. The sunshine be converted to vitamin D and our body and it makes; it's a part of the fat and protein layer of every cell in your body.   The cell membrane of every cell in your body. So, it's very, very important to get that cholesterol out of the blood into the cell. So that's lecithin okay.   That was a lot of information. What does it do to our bread? The very same thing it does in your body.   It breaks the oil down. You've all heard the saying oil and water don't mix. Well, it breaks the oil down so that it is small enough particles.   So, it will go mix into your dough a little better and it will make your dough very smooth, very silky. It will make your bread so very soft. And it's the same.   It's the reason they use it in the food industry. They put it in salad dressings so that oil and vinegar will, will mix and stay mixed a little bit better. They started using it in the margarine industry because they're mixing milk and, and milk fats and water.   So, they put the lecithin in there. Now I'm not saying don't eat margarine. That's not what I said.   They put it in Reese's peanut butter cups. That's what makes that chocolate so smooth and creamy. I'm not saying don't eat Reese's peanut butter cups to get your lecithin, but I'm just explaining that's what it does.   It's in your body and outside of your body and your food, and it will make your bread and rolls so soft. And we actually learned when we had a bakery years ago that it helps your bread retain moisture. It keeps it from drying out so quickly. But it's one of those things in Haiti and Tanzania, they don't make bread with lecithin that's an expense that we don't need. But if you want some really, really soft bread and really help my tortilla dough be really smooth and silky and make those tortillas just press out really well. So that's, that's why we use it there.   You can use an egg has lecithin as well. I use both an egg and lecithin, and I have really, really soft bread. So just depends on what you're going for.   I don't typically put it in my sourdough cause that's a different texture. And I don't typically put oil in my sourdough bread.   Laura Dugger: (40:36 - 41:26) So yeah, it just depends on what you're doing there. Okay. That's so good to know.   And with the fresh milled grain, I know that it loses nutritional value each day. And I think you've recommended don't let it go more than three days. You'll have to discard it if you don't use it in that time.   And it makes me just wonder, then I'm going to link to a previous episode that we did on preparing food for our family, because one of the practices I'm thinking of was whatever you're making, make double and freeze half. So, Sue, I'm curious then with the nutritional value, if the freshly milled grain that we use as the flour is used in our baked goods or our bread, but then we put it in the freezer to be consumed at a later time. Does that compromise any of the nutritional value?   Sue Becker: (41:27 - 45:57) Right? Not in, not that I have read and studied what we have to know that as soon as that grain is milled into flour, then now you've exposed the nutrients, the oil and all these to the air and oxidation begins to take place. You might not see it in flour, but you've all seen it in a banana or apple.   You cut it, it starts turning dark right away. So, there's a lot of discrepancy and different viewpoints out there on how long that flour until the flour spoils. Well, that would be kind of like that apple is not spoiled, but definitely oxidation has taken place.   So, years ago, I read some information that in the first day, you can lose as much as 45% by the third day, maybe as much as 90%. I don't, I don't have that information anymore. You know, I never thought I'd be speaking and teaching, so I don't quote it a lot, but I did contact a university, and they said most of the oxidation is going to take place in those first few days after milling.   So exact numbers they didn't give me. But now I will say this, I would never throw flour away. So, I'm not going to say it's bad for you.   And some people say six months to a year is the shelf life of that flour. You're not going to lose your protein. You're not going to lose your fiber.   It's still probably the most nutrient dense flour that you can use and buy. But I will say this, your best bet is once the bread is baked from everything I have studied, the nutritional loss is minimal. So, if you need to make bread ahead, have a baking day, then bake your bread, freeze your bread or whatever you need to do so that it, most of the time, my bread will last for five or six days.   Well, I say it won't mold in that time. Most of the time we eat it before then. So that would, that would be your best bet.   Also storing bread, you want to either freeze it or leave it at room temperature. You don't want to store bread at refrigeration in the refrigerator. It will dry it out and cause it to go stale.   Now, of course, if you have meat or something like that in there that needs to be refrigerated, of course, refrigerated muffins, little higher moisture. So, if you're not going to eat those in the, in a day or two or three, they, they might mold. So put them in the refrigerator.   I have learned a little trick with storing muffins, put a paper towel in the container, either the bag or the container that you're storing them in. It'll really keep them from turning gooey. And of course, always let your bread muffins, whatever completely cool before you package them.   But I never throw flour away. If typically, I travel with a grain mill or with bread, if I'm going on a short trip where I'm not taking my mill or whatever with me, then I'll, I'll take bread with me camping. Our family used to camp one.   Can't take my milk. We did more primitive camping, can't tent camping, can't take my mill with me. So, I would mill up a pail of flour to make pancakes and, and things, you know, while we were camping.   So, we would camp a week. I'm certainly not going to go home. I can't use this.   It's older than three days. So, it's not going to hurt you to go that long, but it's, it's the best is mill the flour, bake your bread, mill your flour when you're ready to do your baking and then freeze or store or whatever. But sometimes that's not always possible.   We went snow skiing a few years ago and we did take the bread machine. We went with my daughter and her family and we took, we opted to take the bread machine and we just milled flour and put it in a pail and we made bread every day. So, we couldn't take both.   So, we did it that way. So certainly there's, there's, there's options. So, yeah, but I never throw flour away.   And if I, if I happened to over mill and I have, you know, some charts that show you about how much grain to mill to get, how much flour. So, I rarely over mill, but sometimes you mill and go, Oh, I can't, you know, emergency have to leave. I would bag it, put it in the refrigerator and just try to use it, you know, as first before you use other things.   Or if I have a little bit leftover, I'll keep it in the refrigerator and use it to dust my countertop or whatever, when I'm rolling my bread or dump it in my, you know, with a big batch of bread I'm using and just not worry about it. But 90% of the bread, no more than that, probably 99% of the bread I eat. I mill the flour, make the bread or the muffins or the pancakes or whatever.   Laura Dugger: (45:57 - 47:00) So I'm so grateful for that clarification. I definitely have information. So that is awesome.   I just wanted to let you know, there are now multiple ways to give when you visit TheSavvySauce.com. We now have a donation button on our website and you can find it under the donate page, which is under the tab entitled support. Our mailing address is also provided.   If you would prefer to save us the processing fee and send a check that is tax deductible, either way, you'll be supporting the work of Savvy Sauce Charities and helping us continue to reach the nations with the good news of Jesus Christ. Make sure you visit TheSavvySauce.com today. Thanks for your support.   So, let's say we've gathered our ingredients. We've made our first recipe. How long does it typically take to experience the benefits from this lifestyle change?   And just to recap, what are some of the health benefits that you may experience?   Sue Becker: (47:01 - 58:28) Well, bowel issues are going to be corrected pretty quickly. For me, constipation was my issue. It was done first day, I ate bread.   Like I said, poop the next morning. A lot of people go, oh, constipation is not my problem. I'm going five times a day or 10 times a day.   So that's more irritable bowel, spastic colon or chronic diarrhea. That may take a week to 10 days to correct, but we've seen people very quickly correct those bowel issues. So, bowel issues are probably the number one, the fastest that you might see.   And I, I, you, I love this story that I tell on a lady, and I used to year. I've been telling it for about 20 years. And I used to call her an older lady, but I'm older than she is.   Then she was then when I called her an older lady. So, this very young lady, she was the mother of a customer of ours. And the customer was her and her husband were missionaries and they were here on furlough.   And she came into the store. Her mother lived in Boston, I believe. And she said, Sue, my mother's having a terrible time.   She it's been on steroids for 10 years for her bowel issues. That you should never do that. And she said, but every time they try to wean her off, she has horrible issues.   She now has bleeding bowels. She can't sleep through the night. She's getting up five times in the night to go to the bathroom.   She can't leave her house. and I hear this a lot. I've had a fella gave testimonies, construction worker.   He goes, “Do you know what? The number one thing I have to find out when I go to check on the job, I have to know where the port-a-john is. I, cause I have to go.”   So anyway, back to this story. They, you know, And she was going to go to the hospital. And that was right about the time.   The gluten-free stuff was coming out. And she said, so she's been told maybe you need to go gluten-free. And she came in and, As a missionary budget, limited budget.   And I said, “You know what? Our ministry will give your mother a grain mill.” She was going.   The daughter was going to spend two weeks with her. And she goes, I'll teach her how to make bread. She thought about it for a minute.   And she goes, I do not know how to make gluten-free bread. Just give me a bucket of red wheat. It can't hurt her.   She's already got bleeding bowels. and if it makes it worse, we'll just stop. She emailed me and said in five days of real bread, her mother was sleeping through the night, no longer having the bowel episodes.   In two weeks while they were there, everything had normalized and her mother had her life back. That's pretty amazing. So, you're gonna see bowel issues correct pretty, pretty quickly.   We've seen that so many times. And then for me, sinus congestion, when your bowels are moving. And we talked about toxins in your colon, sitting in your colon.   We talked about the cancer relationship. But another thing that a lot of people don't realize, what's dumped in your colon and your bowels to be eliminated every day is the stuff your body doesn't want. It's toxic waste, whatever.   And if it's not eliminated every day, it's gonna sit there and get absorbed into your body. And one of your body's reaction to toxins is to make mucus so you can blow it out your nose or cough it up. You know, think about it logically.   When we get sick with a cold or a flu, that organism has made a toxin that our body is trying to get rid of. So, we make all this mucus and that's why you get congestion and you sneeze and you're coughing, you know, so your body can get rid of it. Well, what I learned when I realized I was no longer congested, I started studying.   I was like, how is this happening? Well, that's what I learned, that now that my bowels were dumping and eliminating toxins out of my body every day, I was no longer getting that toxic response of the excess mucus. My body was doing what it needed.   I no longer needed the antihistamines and the decongestants. So that was a big one for me. Of course, the wart story is pretty amazing.   People laughed at me when I told that in the beginning. I knew that it was the bread, that one of my children's warts that he had had for three years went away in the first month. And I discovered that it was the vitamin E that protects every cell in our body and from lots of things, but from being compromised by oxidation.   And if your cell is compromised, it is more susceptible to viral invasion. Viruses are caused by warts. So now that our body, the richest food source of vitamin E is wheat, but it has to be freshly milled.   So now our body was now getting this abundant source of vitamin E, which by the way, we had our bread tested. And one slice provides 100% of your daily vitamin E need. Wow.   Now, I don't necessarily agree with the daily requirement, but still one slice, which no amount of vitamin E was ever put back in enriched bread. But anyway, so I knew that this was the vitamin E protecting the cells and making us less susceptible to viral invasion. And my son's warts went away that he had had for years and in just the first month.   So, we tell that, I would tell that story. And we have now hundreds of wart stories, hundreds of wart stories. The most profound one was lady heard me speak at a homeschool show.   I only have 45 minutes to speak at a homeschool show. And I'm like, woo, a lot of information in that. So, I talk really, really fast.   And sometimes I share this and sometimes I don't. I started to skip my wart story. The Lord, the Holy Spirit just had me stop, tell my wart story.   And I finished that day a little earlier than normal. I never finish early. And I just said, well, you know, does anybody have anything to share?   Two people shared their wart stories. Unbeknownst to me, mom was in my class, walking down the hall to go to another class because there's lots of workshops at these shows, you know. And the Lord told her to come in mine.   There, when I left the room, she was standing outside and told me that. She with tears in her eyes said that she had been praying that God would send her an answer that her daughter had over 500 warts on her. She had had them for, since she was 12 years old, she was now 17.   They had had them all burned off, which they didn't treat the virus. So, they all came back, of course. They had been on different medications.   She goes; they currently have her on ulcer medication saying that maybe it's caused by stress. Okay, so she follows me back to our table where we're making bread. She eats the bread.   She goes, it's delicious. She goes how much is a mill? I told her and she goes; I've paid more than that for one prescription drug that didn't work.   What have I got to lose? I like to cook. We have to eat.   We'll see. Two and a half weeks, two and a half weeks, every wart on that child's body was gone. She had her life back.   She was ashamed. She was embarrassed that she had these nasty patches of warts on her. She wouldn't wear shorts.   She wouldn't swim in public with her friends because she was embarrassed and ashamed. And so that's more than just a wart story. And I tell that the wart story because, I mean, like I said, we have hundreds.   One little girl prayed that God would take her wart away and they heard about the bread and it went away, you know? And because here's my thought. If this bread can improve your resistance to a virus that causes warts that you've had for five, some people 10 years, what other viruses will it protect you from?   That's important to know. And that's what I saw with our, we rarely had colds. We rarely caught flus, you know, from other people.   Not saying we never did, but when we did, we got well very quickly and typically, you know, faster than others. Skin issues. Had a mom in here the other day just say that her, she said, we call your bread, the miracle bread.   Her son had eczema all behind his ears and on his arms, all cleared up. I had another young man come from; he had heard me speak. His wife heard me speak at a conference in Missouri.   They were traveling through, they came to a class, and he came up and said, “Can I hug you?” And I was like, “Well, sure, yeah, go ahead.” And he said, “My wife heard you speak.”   And he said, “what you didn't know is I had this rash on my body and it was stinging. It was burning. Doctor after doctor, medication, steroids, nothing ever helped.”   And he said, “It feels, it felt like fire ants burning me. Had it for years and nothing worked.” His wife heard me speak.   I don't know if she thought, made the correlation with pellagra. I don't know. But anyway, she bought the mill, bought the mixer.   She didn't say anything to me. And he said, within a month, the rash was completely gone. But here's one thing he said.   He goes, “It was so painful. I had gotten to the point where I wanted to die.” That's pretty significant.   And talk, you know, and now within a month, what doctors couldn't fix, the bread did, the nutrients, the B vitamins, the vitamin E, whatever else was in that bread cured his skin issues. And we hear psoriasis, people with psoriasis, it completely goes away in a matter of a few months. Depression, anxiety.   One little girl struggled with depression, and they told her to go gluten-free and it got worse. She was so fearful. She couldn't even sleep in her bedroom.   She had to sleep on the floor in her parents' room. And the mom with tears in her eyes said, within, they decided to not go gluten-free and to try freshly milling. And the little girl is happy and excited and has her life back.   So, I could go on and on and on. And we, you know, just the health of children is powerful to me. And we've seen heart disease.   God says in Psalm 104 that he gave man bread to strengthen and nourish the heart. We've had people say, I mean, well, one lady in particular, this was years ago, I wish I had taken her name to follow up with her, but she said her husband in one month and all she changed was the bread, came off the heart transplant list. She said, the doctor says he's not out of the woods yet, but his heart muscle is functioning so well, can't justify being on the heart transplant list.   And, you know, I read the works of Dr. Wilfred Schutt, world renowned cardiologist. Do you know what he used to treat heart disease? Vitamin E.   And in his book that has nothing to do with milling your own grain and making your own bread, do you know what he attributes heart disease to? When the white flour came on the scene and they started taking the bran and germ out of our flour. He said, we lost the most potent antithrombin, blood thinning and vitamin E for the strength of the heart muscle.   So yeah, we've seen a lot in 35 years or 34 years. It's been amazing. And people write and say, “I know you must get tired of hearing this.” I never get tired of hearing testimonies and stories. And I call them “it's the bread stories” because they tell me it's the bread that's all I've changed and this is what I've seen. And so, and it's, yeah, it's powerful.   Laura Dugger: (58:29 - 58:56) Well, I love because even before we recorded this conversation, we prayed that God would do more than we could ever ask or imagine. And I feel like that's what he has done with bread too. There's still so much more, but you're just to encapsulate a few things, the improved energy, the supported hormones, the ailments that are corrected, there's so much.   And if we want to get started, then can you remind us of your website and what our first step could be today?   Sue Becker: (58:56 - 1:00:59) Yeah, first step, buy a grain mill, buy some grain, start milling your bread. And if you're scared of yeast bread, then make muffins and make pancakes. Machines help, you might all have a mixer that you can go ahead and use to make your yeast breads, but muffins, pancakes, coffee cake, three of my basic ingredients, I mean, my recipes that I started with, that's a wire whisk in a bowl.   You don't need to knead; you don't need to worry about letting it rise. Buy the tools that help you make this a lifestyle. Bread machine, you might see the Zojirushi bread machine behind you, that, I mean, five minutes, mill the flour, five minutes, dump it in, all your ingredients, come back to a baked loaf of bread.   You know, push the start button, come back to a baked loaf of bread. Mixer, for my family, the mixer worked very well because I would mix up dough to make six to nine loaves of bread or six loaves of bread at a time. And I did that twice a week, interspersed with muffins, pancakes, and all of that.   So, keep it simple, get a grain mill, get some grain and get a recipe book that you enjoy and just dive in. You won't be sorry. Go to breadbeckers.com.   You can find a lot of information. Go to our YouTube channel, Bread Beckers YouTube channel. Lots of videos and how-tos and classes, our getting started classes on there.   There's a couple of videos, a basic list of getting started items where I explain to you the hard wheat, the soft wheat, the red wheat, the white wheat, and those things. And I highly recommend, it's a long video, it's three and a half hours long, but it's called Real Bread, the Staff of Life. You can watch it in segments.   Pause me if you need to come back later, but it's very profound information. It's 30 years of studying and research and gleaning the scriptures and science and textbooks. And then Instagram, follow us on Facebook and Instagram.   And then of course, Sue's Healthy Minutes podcast. You will be blessed by all the information there as well as the testimonies that are shared.   Laura Dugger: (1:01:00 - 1:01:19) Incredible. We'll add all of those links in the show notes for today's episode. And Sue, as you remember last time, we are called The Savvy Sauce because savvy is synonymous with practical knowledge or insight.   And so, as my final question for you again today, what is your savvy sauce?   Sue Becker: (1:01:19 - 1:04:32) So what I want to encourage people today is seek the truth. Use your common sense that God has given you. I want to read a quote by a doctor that promotes healthy living, but I want you to listen to what he says.   Here's the quote. “Damage to the gastrointestinal tract from the overuse of antibiotics, anti-inflammatory drugs like Advil or Aleve, acid blocking drugs, we talked about that last time, like Prilosec or Nexium, combined with our low fiber, high sugar diet leads to the development of celiac disease and gluten intolerance or sensitivity and the resultant inflammation.” Did you hear that?   I absolutely agree with that. All those things cause damage to the gastrointestinal tract and lead to allergies and things like that. “This is why,” now there's where I want you to listen and use your common sense.   “This is why the elimination of gluten can be a powerful way to prevent and reverse this and many other chronic diseases.” Next sentence. “The biggest problem is wheat, the major source of gluten in our diet.”   Did you hear wheat or gluten listed in his causes? No, you did not. He is making an illogical conclusion to his own truth that he just presented.   Wheat didn't cause that. Wheat can actually cure that. And you asked me about a verse that has meant so much to me and powerful, profound verse in the scripture, Deuteronomy 24:6.   In that scripture, it's the law. Sometimes you get bogged down in Deuteronomy. I will never forget when I stumbled, didn't stumble, but I was reading this verse and what God showed me.   In that chapter or in that verse, God gave a law for what you could take as a pledge when someone borrowed something from you. In those days, if someone was gonna borrow something, they would leave you with something of value of theirs as a pledge. I'm gonna return what I borrowed from you or I'm gonna pay you back or whatever.   Listen to God's law. He says, “Do not take a man's upper millstone as a pledge for you would be taking his life.” That is pretty profound.   Someone in the early 1900s took our milling stones, took our mills out of our home and we've been losing our health and our life ever since. Wheat is not the biggest problem. Wheat is the answer.   Freshly milled, of course. So contrary to popular belief, everything you read on the internet is not true. So, dig into God's word, find the discrepancy from what you're hearing in the world and what God's word says and let his truth rule and reign in your life.   That would be my advice.   Laura Dugger: (1:04:33 - 1:05:03) That is so good again, Sue, and thank you for getting mills back in our home and thank you for being my returning energetic and intelligent and faithful guest. You're so humble in your approach and you'r