The Mindbodygreen Podcast

“You can improve your metabolism simply through your microbiome,” explains Colleen Cutcliffe, Ph.D. Colleen Cutcliffe, Ph.D., biochemist, microbiologist, and the co-founder and CEO of Pendulum Therapeutics, joins us today to dive deep into the science of the gut microbiome, covering everything from the gut-metabolism axis and increasing GLP-1 levels to gut-supporting foods. Plus: - Starting her company, Pendulum (~2:45) - Assessing microbiome health (~6:25) - The gut-metabolism axis (~8:55) - Increasing GLP-1 naturally (~10:00) -  What is Akkermansia (~13:00) - How to increase Akkermansia (~16:55) - Microbiome-supporting foods (~18:53) - How to change your microbiome (~24:45) - Environmental factors & the microbiome (~26:20) - Stress & the microbiome (~28:00) - Reset the gut after antibiotics (~28:45) - The future of microbiome science (~31:05) - Fecal transplants (~34:00) - Exciting new science (~35:55) Referenced in the episode:  - Follow Colleen Cutcliffe on Instagram (@drcolleencutc

“The more fulfilled we are—and the more secure we are in who we are and why we’re pursuing something—the more it boosts our journey toward excellence,” explains Steve Magness.  Steve Magness, best-selling author, performance coach to Olympians, professional athletes, and executives, joins us to discuss how excellence and fulfillment go hand in hand, finding meaning, and the importance of connection. Plus:  - Excellence & fulfillment work together (~1:30) - The Be, Do, Belong framework (~6:10) - Why he wrote the book (~10:15) - How to channel obsession without burnout (~12:30) - The power of spirituality (~18:45) - What we can learn from elite athletes (~24:45) - The two paths to success (~28:30) - Knowing when to “switch off” (~33:00) - Connection & belonging (~35:05) - Raising resilient kids (~39:20) - Connection decreases fear (~47:45) Referenced in the episode:  - Follow Steve Magness on Instagram (@stevemagness) - Check out his website (https://www.stevemagness.com/)  - Pick up his b

“VO2 max is the single largest predictor of how long and how well you're going to live,” explains Andy Galpin, Ph.D. In this episode, you’ll hear from: Andy Galpin, Ph.D., a professor of kinesiology, Executive Director of the Human Performance Center at Parker University, on why VO2 max is the #1 predictor of lifespan and how to improve your VO2 max fast  Martin Gibala, Ph.D., professor of kinesiology at McMaster University, on whether heart rate zone or perceived exertion matters more Abbie Smith-Ryan, Ph.D., a physiologist and exercise scientist, on the specifics of how to structure your workouts for maximum VO2 max gains. Vonda Wright, M.D., double-board certified orthopedic surgeon, on sprint interval training vs VO2 max training We’ll cover: - VO2 max is the #1 predictor of lifespan (~1:57) - You can change your VO2 max fast (~4:05) - Ways to improve VO2 max (~4:48) - How often should you be training? (~6:55) - How to build Vo2 max without injury (~7:35) - Heart rate zon

“Movement in nature helps your gut health, reduces inflammation, improves your mood, and supports your hormones,” explains Amy Shah, M.D.  Amy Shah, M.D., double board-certified physician, bestselling author, and nationally recognized expert in nutrition and integrative medicine, joins us today to explain how to eat for longevity, get the most out of your walks, and so much more:   - Foods with powerful benefits (~2:00) - Should you be drinking celery juice? (~7:55) - The power of flavanols (~8:30) - Ancient knowledge & modern science (~10:38)  - The health benefits of cocoa (~15:30) - Hunger vs cravings (~17:30) - Caffeine & sleep (~22:10)  - Alcohol consumption (~23:50) - Tips for satiety (~27:45) - The power of walking (~29:20) - How to get more out of your walks (~31:40) - Body weight squats for blood sugar (~33:10) - The importance of leg strength (~34:55) - Improving sleep (~37:00) - Exciting changes for health & nutrition (~41:15) Referenced in the episode:  - Follow Amy Shah on

“HRT is probably the best thing that you can do to improve long term health and longevity,” explains Amy Killen, M.D. In this episode, we’re covering everything you need to know about hormone replacement therapy, including the incredible benefits of HRT and when you should consider starting HRT.  You’ll hear from: Maddy Dychtwald, author, longevity expert, and co-founder of Age Wave, on the study that changed the way HRT was viewed and why it’s time to rethink that narrative  Marty Makay, M.D., the US Commissioner of Food and Drugs, a Johns Hopkins surgeon, public health expert, on why hormone replacement therapy may be one of the most powerful tools for women  Amy Killen, M.D., a longevity and regenerative medicine physician, on when to consider HRT and how it supports long-term health Jessica Shepherd, M.D., OB/GYN and menopause expert, on the different types of hormone therapy and how to find a provider who supports your goals We’ll cover: - The flawed study that changed HRT p

“ We're overcomplicating what it takes to live a healthier life,” explains Jason Karp.  Karp, founder & CEO of HumanCo and co-founder of Hu Kitchen, joins us today to share why the future of health starts with simplifying, how real food can reshape our health and habits, and why slowing down might be one of the most powerful practices. Plus, we cover:  - Jason’s personal health journey (~3:55) - Simplifying health (~12:25) - The fertility crisis (~19:10) - The role of stress (~25:00) - The importance of connection (~27:25) - Trusting intuition & common sense (~30:45) - The problem with food dyes (~34:30) - Seed oils (~41:40) - His company, Human Co. & True Food Kitchen (~47:40) - Changing the current food system for the better (~54:00) Referenced in the episode:  - Follow Jason Karp on Instagram (@humankarp & @humancobrands)  - Check out his company (https://www.humanco.com/)   - Listen to his previous episode (How Jason Karp Reversed Going Blind Through Nutrition) Use code MBGXTrue10

“The stimulus we need for longevity and power is to lift heavier,” explains Vonda Wright, M.D. In this episode, we’re diving deep into the science, mindset, and cultural shift around strength training for women—and why building muscle is one of the most powerful things you can do for your long-term health. You’ll hear from: Gabrielle Lyon, D.O., functional medicine physician and founder of the Institute for Muscle-Centric Medicine, on why is building muscle so essential for women’s health Vonda Wright, M.D., a double-board-certified orthopedic surgeon, on what it really means to be “toned”  Bill Campbell, Ph.D., a leading researcher in exercise science and muscle hypertrophy, on how often you need to be lifting each week to see results Don Layman, Ph.D., professor emeritus at the University of Illinois, on how much protein you really need daily Jaime Seeman, M.D., board-certified OB/GYN and athlete, on how to truly improve your body composition, why recovery timing matters, and

“Vagus nerve health is a gateway to understanding inflammation,” explains Kevin Tracey, M.D.  Kevin Tracey, M.D., neurosurgeon, scientist, and entrepreneur, explains everything you need to know about the vagus nerve, including:  - What is the vagus nerve (~1:15) - Assessing vagus nerve health (~3:50) - The relationship with heart rate (~4:55) - Vagus nerve & inflammation (~10:30) - The power of electricity (~16:30) - Improving vagal nerve tone (~21:40) - Vagus nerve implant (~24:00) -  Ear-brain-body connection (~30:15) - Cold plunges (~39:50) - The future of vagus nerve therapy (~45:15) Referenced in the episode:  - Learn more about Tracey (https://feinstein.northwell.edu/institutes-researchers/our-researchers/kevin-j-tracey-md)  - Pick up his book (The Great Nerve)  - Check out his research (https://pubmed.ncbi.nlm.nih.gov/?term=Tracey%20K%5BAuthor%5D)  - Research on rheumatoid arthritis (https://clinicaltrials.gov/study/NCT04539964) (https://pubmed.ncbi.nlm.nih.gov/32873554/)  - Resear

“Menopause is inevitable. But suffering through it is not,” explains Mary Claire Haver, M.D. In this episode, we’re diving deep into perimenopause and menopause—what the science really says and how to take control of your health and well-being during this transition. You’ll hear from: Mary Claire Haver, M.D., board-certified OBGYN and Certified Menopause Practitioner from The Menopause Society, on the biological changes during this transition and lifestyle strategies for supporting your body in midlife Stacy Sims, Ph.D.,leading researcher in exercise physiology, on how to adapt training as you enter menopause and postmenopause Jessica Shepherd, M.D., a board-certified OB/GYN and pioneer in women’s health, on common menopause misconceptions and how to fuel your body during this time Lisa Mosconi, Ph.D., neuroscientist, nutritionist, and author of The Menopause Brain, on how hormones and nutrition influence the female brain We’ll cover:  - How the reproductive system changes with a

“There is no perfection, but you can do the best you can,” explains Aly Cohen, M.D. Cohen, board-certified rheumatologist, integrative medicine specialist, and one of the country’s leading experts on environmental health, provides a practical, science-backed roadmap for reducing your exposure to harmful toxins, including:  - How to reduce your exposure to toxins (~2:20) - Assessing toxic load (~3:50) - Creating a non-toxic home (~8:00) - Reverse osmosis water filters (~8:45) - Shower & sink filtration (~16:00) - Choosing healthier sofas & rugs (~16:50) - Improving indoor air quality (~20:25) - Adding plants to your home (~25:30) - How to reduce mold (~27:00) - Lower chemical materials for your home (~31:00) - Light & EMFs (~35:00) - Be mindful of synthetic turf (~40:00) - Closing thoughts (~46:15) Referenced in the episode:  - Follow her Cohen Instagram (@thesmarthuman)  - Check out her podcast, The Smart Human   - Pick up her book, Detoxify We hope you enjoy this episode, and feel free t

“Unequivocally, you can reverse cognitive decline,” explains Dale Bredesen, M.D.  In this compilation episode, we highlight the best insights from some of our most popular conversations on brain health and Alzheimer’s prevention. You’ll hear from: Dale Bredesen, M.D., neurologist and the Chief Science Officer at Apollo Health, on his protocol for reversing cognitive decline Lisa Mosconi, Ph.D., neuroscientist, nutritionist, and author of The Menopause Brain, on how hormones and nutrition influence the female brain Charles Piller, investigative journalist at Science, on how scientific misconduct has slowed Alzheimer’s progress Tune in to learn about how you can shape your brain health, plus: - Why Alzheimer’s isn’t inevitable (~1:45) - How to determine your cognitive health (~4:00) - The 4 phases of cognitive decline (~5:40) - The lies we’ve been told about Alzheimer’s (~8:12) - Where the research went wrong for Alzheimer’s (~11:20) - Promising areas of brain health research (~14:35

“ If you can fix your relationship with your phone and food, big shifts happen with your mental health,” explains Tj Power.  Power, lead neuroscientist, author, and founder of the DOSE Lab, joins us today to explore the vital role neurotransmitters play in our health, how to naturally boost dopamine, and how to build routines that set you up for long-term success. Plus:  - Neurotransmitters 101(~2:25)  - Dopamine levels (~3:20) - How to naturally support dopamine levels (~4:00) - Boredom & the impact on the brain (~5:30) - Health implications for low dopamine (~6:55) - Routines to set yourself up for success (~7:55) - Dopamine & technology (~10:55) - What is oxytocin (~15:15)  - How to increase oxytocin (~16:20) - Serotonin & the gut (~22:18) - Endorphines & destressing (~26:10) - Exercise as an elixir (~28:55) - The importance of play (~32:00) - Time alone (~33:45) - Reward systems & dopamine (~36:00) - The importance of sleep (~43:00) Referenced in the episode:  - Follow Tj on Instagram (@tjpower)  - Lea

“Women should be strong—really strong—and lift heavy,” says Bonnie Tsui.  Tsui, bestselling author, life-long swimmer, and journalist, joins us today to talk about all things muscle, from the cultural perspectives to the health benefits and so much more.  - Her book, On Muscle (~2:10) - The history of muscle for women (~8:15) - Muscle is adaptable (~9:25) - A love letter to muscle (~11:00) - The beauty of shoulders (~13:10) - The first female weightlifters (~16:10) - Being strong & feminine (~21:07) - Health benefits of muscle (~26:10) - Age-related loss of muscle (~29:50) - Metaphors & muscles (~32:50) - What all women should know (~36:05) - Favorite muscles (~37:50) - Grace & athleticism (~40:30) Referenced in the episode:  - Follow her on Instagram (@bonnietsui8)  - Pick up her book, On Muscle - Learn more about her (https://www.bonnietsui.com)  We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help he

“Let's not wait for people to break down. Let's give them the tools to prevent a breakdown,” explains Judith Joseph, M.D., M.B.A. Joseph, board-certified psychiatrist, researcher, and author, joins us today to discuss the subtle signs of high-functioning depression, the 5 tools to truly thrive, plus so much more:  - What is high-functioning depression (~1:55)  - The subtle signs of depression (~5:25) - The hedonic treadmill (~7:15) - Unprocessed trauma (~12:30) - People pleasing & pathological productiveness (~15:00) - Price tags vs priceless (~19:10)  - Joseph’s personal story (~21:30) - How to reset (~23:45) - Joy & childhood (~27:35) - The 5 V’s to thriving (~29:30) Referenced in the episode:  - Follow Joseph on Instagram (@drjudithjoseph) - Learn more about her (https://drjudithjoseph.com/)  - Pick up her book High Functioning  We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygre

“Psychedelic medicine can be rocket fuel for healing,” explains Nick Brüss, EdD, LMFT. Brüss, licensed psychotherapist in Los Angeles specializing in integrative, ketamine-assisted psychotherapy, and Internal Family Systems, joins us today to discuss the healing power of psychedelic medicine, the therapeutic uses, plus:  - What is  psychedelic therapy (~2:03) - Use cases for psychedelic therapy (~7:15) -  MDMA, psilocybin, ketamine (~9:12) - Set & setting (~12:08) - MDMA (~15:35) - Ketamine (~21:33) -  Psilocybin (~27:40) - Opening up to the experience (~29:20) - Exclusion criteria (~32:10) - Age & brain development (~33:50) - Choosing a practitioner (~37:17) - Non-psychadelic modalities (~41:22) - Where is the science headed (~47:40) - What Brüss is most excited about (~49:55) - Closing thoughts (~52:50) Referenced in the episode:  - Check out his website (https://apracticeoffreedom.com/)  - Follow him on Instagram (@drnickbruss)  - Research by MAPS on MDMA (https://maps.org/mdma/pt

“Infrared saunas are one tool that helps with 50% of the hallmarks of aging,” explains Connie Zack.  Zack, Co-Founder of Sunlighten, joins us to explain the science of infrared saunas—how it works, why it’s different from traditional saunas, the profound benefits, plus:  - Connie’s story (~2:25) - Mercury poisoning (~6:00) - What is infrared (~7:50) - The difference from traditional saunas (~9:15) - Heat delivery of saunas (~11:10) - Detoxification (~13:30) - Cardiovascular benefits (~16:20) - More benefits (~17:10) - Cellular health (~21:20) - Gender differences (~24:35) - The impact on women’s heart health (~27:50) - Duration, frequency, & temperature (~30:18) - Pre- & post-sauna hydration (~33:45) - The future of infrared sauna technology (~36:45) Referenced in the episode:  - Follow Connie on Instagram (@conniejozack) - Check out Sunlighten (https://www.sunlighten.com/)  - Research by Ashley Mason, M.D., on depression & infrared (https://www.tandfonline.com/doi/full/10.1080/02656736.2024.2351459)  - Th

“ Make your brainspan equal to your lifespan”, explains Dale Bredesen, M.D. Bredesen, internationally recognized expert in neurodegenerative diseases and the Chief Science Officer at Apollo Health, joins us to explain how cognitive decline is reversible, the three key drivers of brain aging, plus:  - Misunderstandings about cognitive decline (~2:48) - Protection & performance (~4:35) - 3 factors influencing cognitive health (~5:55) - Your genes are not your destiny (~10:40) - Lifestyle interventions (~13:50) - Preventing disease (~19:10) - The power of exercise (~22:20)  - What are resolvins (~23:55) - Exercising the brain (~26:50) - The importance of reducing inflammation (~35:45) - Social connection (~37:15)  - The future of cognitive science (~38:55) - 4 phases of cognitive decline (~44:45) - A message of empowerment (~48:15) Referenced in the episode:  - Pick up Bredesen’s book, The Ageless Brain - Follow him on Instagram (@drdalebredesen)  - Learn more about him (https://www.apo

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“What makes humans distinct is our ability to share intentions with other people”, explains Gregory Walton, Ph.D.  Walton, researcher and professor of psychology at Stanford University, joins us today to share key insights from his research on how we can foster resilience, develop a sense of meaning, plus:  - How to build confidence and cultivate a growth mindset (~2:10) - Spiraling up vs spiraling down (~9:00) - Negative self-talk (~11:25) - The power of language (~12:45) - Building meaningful connections (~16:30) - Small acts of kindness (~20:40) - Wise interventions (~21:45) - How to keep a marriage strong (~27:50) - The need to belong (~31:50) - Advice for parents (~37:45) - The problem with “finding your passion” (~40:20) - The impact of his work (~44:25) Referenced in the episode:  - Check out his website (http://gregorywalton-stanford.weebly.com/)  - Pick up his book, Ordinary Magic  - Research on perspective taking (https://psycnet.apa.org/record/2018-13651-004)  - Research on excessive praise (ht

“Good stressors are the most powerful medicine we have,” explains Sharon Horesh Bergquist, M.D. Bergquist, an award-winning physician, innovative healthcare leader, and researcher, joins us today to explain why stress is actually a good thing, how to optimize our exercise routines, plus so much more:  - The difference between good & bad stress (~2:20) - Exercise as a stressor (~3:15) - Zone 2 & HIIT (~4:45) - The 80/20 rule (~6:20) - Vigorous exercise (~11:10) - The power of intervals (~13:40) - Mitochondrial health (~15:00) - The balance between too much & not enough stress (~21:15) - The benefits of plant toxins (~24:28) - Hot/cold therapy (~30:10) - Temp & timing for cold exposure (~34:50) - Heat exposure (~43:10) - Temp & timing for heat exposure (~46:40) - Gender differences in stress exposure (~48:50) - Circadian fasting (~51:00) - Impactful takeaways (~54:45) - How to instill growth mindset in younger generations (~56:05) Referenced in the episode:  - Follow Bergquist on Instagram (@thegoodstressdoc