The Mindbodygreen Podcast

“HRV has been correlated with longevity, resilience, enhanced health, and even elite performance,” says Leah Lagos, Psy.D, B.C.B.  Lagos, a health and performance psychologist with an expertise in heart rate variability biofeedback, joins us today to discuss the power of improving heart rate variability for longevity and resilience, plus:  - What is HRV (~1:36) - Longevity and HRV (~3:55) - Factors influencing HRV (~5:02) - Lifestyle factors (~6:25)  - The power of data (~11:27) - Breathwork and HRV (~14:41) - Accuracy of wearables (~21:05) - Individuality of HRV (~21:15) - Environmental factors on HRV (~27:35) - HRV training (~30:50) - Temperature and HRV (~32:20) - Gender differences (~33:00) - Aging and HRV (~34:45) - How women should think about HRV (~37:00) - Mind body connection and breathwork (~43:00) - Interesting findings from Lagos’ work (~48:38) - Joe Mazzulla’s experience with HRV training (~52:40) - The future of HRV (~54:43) - Music’s impact on the nervous system (~1:00:10) Referenced in the

“Brief, vigorous, hard work can be very, very beneficial for your health,” explains Martin Gibala, Ph.D.  Martin Gibala, professor of kinesiology and cutting edge researcher on the science of exercise, joins us to discuss the power of high intensity interval training and training for longevity, plus:    - What is HIIT? (~1:42) - How to do the 1 minute workout (~3:43) - Rate of perceived exertion vs heart rate (~7:37) - When is too much HIIT? (~13:00) - Training to avoid injury (~15:15) - How to train for your goals (~18:16) - How to train for longevity (~18:40) - How to get the most out of your training? (~21:15) - Benefits of HIIT training (~24:24) - Exercise snacking (~29:30) - Bodyweight exercises (~34:20) - Gender differences (~40:00) - Gibala’s recent studies (~41:21) Referenced in the episode:  - Connect with Dr. Martin Gibala online (www.martingibala.com/)  - Follow him @gibalam (X) and on Youtube (@theone-minuteworkout5729)  - Pick up his book, The One Minute Workout (https://martingibala.com/index

“When I'm thinking, how do I make someone the best version of themselves? Sleep was the fastest route,” says Todd Anderson.  Todd Anderson is a sleep expert, co-founder of Dream Performance & Recovery, and former football player in the NFL. He joins us today to discuss the importance of sleep, how to become a resilient sleeper, and his top tips, plus:  -The importance of sleep (~0:50) -Learning from elite athletes (~5:32) -What is a resilient sleeper (~7:55) -How to be a better sleeper (~11:40) -What to do if you can’t sleep (~13:35) -Blue light and electronics at night (~17:10) -The power of breath (~22:15) -Nasal versus mouth breathing (~25:27) -Sleep studies (~27:10) -Nasal strips (~31:30) -Exercise and sleep (~33:57) -Todd’s go-to routine (~37:30) -Mealtime and sleep (~40:02) -Olympian Katie Hoff’s sleep routine (~41:15) -Parent’s influence on children’s sleep (~43:30) -Misinformation in the sleep space (~46:45) Referenced in the episode:  - Check out his website (www.toddanderson42.com)  - Check out h

“This is your life, your body. And you get one,” says Kiarra King, MD.  Kiarra King, M.D., a board-certified gynecologist, is driving transformative change in the reproductive health space by focusing on educating and empowering women. In this episode, she shares her expertise on everything from fertility to menopause, and everything in between, including: -What we’ve gotten wrong about women’s hormones (~0:50) -Labs across the lifespan (~3:40) -The importance of education (~5:20) -HRT for men and women (~8:00) -The history of IUDs (~13:20) -Advice for fertility testing (~16:13) -Modern options for conceiving (~25:00) -Becoming a better advocate at the doctor’s office (~28:30) -The future of wearables (~35:18) Referenced in the episode:  -Connect with Kiarra online (https://drkiarraking.com/)  -Follow her on Instagram (drkiarraking)  -Check out Mellow Menopause by Olly (www.olly.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 wa

“There are giant blind spots in, modern medicine,” says Marty Makary, M.D. Marty, a a John Hopkins surgeon and public health researcher joins us to debunk the most common health myths, plus:  -The sketchy history of cholesterol in medicine (~2:40) -What’s the deal with seed oils? (~7:25) -Why so many people have peanut allergies (~10:30) -A new study about antibiotics & chronic disease (~14:45) -Fluoride & the microbiome (~16:30) -The breast implant syndrome scandal (~21:15) -The tragic rumors about hormone replacement therapy (~22:45) -Are we overusing Tylenol? (~26:45) -The truth about marijuana & mental health risks (~29:45) -How to be your own medical advocate (~35:45) -Why we need more research on the gut microbiome (~40:40) -Where we’re at with testing (~44:30) Referenced in the episode:  -Pick up his new book, Blind Spots (https://geni.us/blindspots)  -Marty’s previous book, The Price We Pay (https://www.amazon.com/Price-We-Pay-American-Health/dp/B0845R6ZXX)  -Connect with Marty on LinkedIn  -Resear

“Not all pharmaceuticals are evil,” says Tyna Moore, N.D.  Tyna, a naturopathic doctor, joins us to discuss how to take an integrative approach to GLP-1 medications and the latest research on benefits. Plus:  -A naturopathic approach to GLP-1s (~0:50) -The benefits of GLP-1 (~4:15) -The biggest misconception about GLP-1s (~6:50) -Who is the prime candidate for GLP-1s? (~9:30) -Why women in menopause can benefit from GLP-1s (~13:30) -Do you lose muscle mass on GLP-1s? (~17:50) -Addiction & GLP-1s (~23:00) -Tyna’s personal health story (~24:30) -Where we go from here with GLP-1s (~36:00) -Can GLP-1s help fertility? (~29:40) Referenced in the episode:  -Follow her on Instagram (https://www.instagram.com/drtyna/) -Check out her Free Ozempic Uncovered Course (https://www.drtyna.com/ozempicuncovered) -Learn more on her website (https://www.drtyna.com) -Read more about GLP-1s and dementia research (https://aaic.alz.org/releases-2024/glp-drug-liraglutide-may-protect-against-dementia.asp)  -New research on GLP-1s a

“One of the hills I will die on: 1200 calories is not enough for you,” says Stephanie Estima, D.C. Stephanie, a chiropractor, best-selling author, and leading voice in women’s fitness joins us to discuss how women can gain strength and muscle at any age. Plus:  -How to eat for hormone balance (~01:22) -The three functions of muscle mass (~09:04) -Her thoughts on macros & how to create your goals (~12:57) -How nutrition plans should evolve as you age (~19:42) -Reframing the goal from skinny to strong (~25:40) -Strength training frequency, weight, & other FAQs (~29:45) -Compound vs. working sets (37:13) -The biggest cultural changes in the women’s fitness world (~42:40) -Her workout schedule (~46:08) -What women need to know about self-love & stress management (~51:40) Visit shop.mindbodygreen.com/coffee20 to get 20% off your first order of clean coffee+  Referenced in the episode:  -Connect with Stephanie online (drstephanieestima.com)  -Tune in to her podcast: Better! with Dr. Stephanie -Sign up for her new

“It's okay that sometimes you don't have the perfect night's sleep,” says Fiona Baker, Ph.D.  Fiona, a renowned sleep expert, joins us to discuss how to get the best sleep of your life and shares budget-friendly tips to add to your routine. Plus:  -How dreaming affects your mental health (~01:28) -Sleep differences between men and women (~08:56)  -How to stay asleep (~10:45) -Sleep rituals for better shut-eye (~15:54) -Sleep issues vs. true insomnia (~18:30) -Why good sleep starts in the morning (~21:50) -Teenagers & sleep (~27:00) -How many hours you should be sleeping (~29:12) -What you should know about water intake and sleep (~36:10) -The link between heart health & sleep (~41:15) -How sleep affects our mental health (~43:10) -Sleep and menopause (~45:07) -The wearables she recommends for sleep tracking(~49:52) Referenced in the episode:  -Connect with Fiona online (https://www.sri.com/people/fiona-c-baker/), on LinkedIn -(https://www.linkedin.com/in/fiona-baker-62753346/),  & on X (@FionaCBaker1).  -Th

“The problem with the way that the medical system was built historically is that women did not have a seat at the table,” says Elizabeth Comen, M.D. Elizabeth, an award-winning physician and oncologist joins us to discuss the dark history of women’s health and how we can do better. Plus:  -A history of women’s maltreatment in medicine (~02:40) -How medical journals have been biased against women (~06:06)  -Her thoughts on the COVID vaccine testing (~08:30)  -Why science let down women when it comes to heart disease (~11:41)  -Women’s symptoms of heart disease (~13:12)  -The historical bias against women’s hormones (~18:48) -The modern science of hormone replacement therapy (HRT) (~20:21)  -The current state of research on breast cancer (~22:50) -Where we can do better for women (~27:48) -Dr. Comen’s personal story (~32:50) -The origin of plastic surgery (~36:30)  -How do women become better advocates for themselves? (~41:22) -Her hopes for the future of women’s health (~41:41) Referenced in the episode:  -C

“In about 70% of women's bodies [I treat], their pelvic floor is already too tight,” says Jana Danielson. Jana, a pelvic floor therapist and Pilates instructor joins us to discuss how to strengthen your pelvic floor and fix your posture. Plus:  -What is the pelvic floor? (-~02:24) -Hidden signs your pelvic floor needs attention (~04:30) -The link to erectile dysfunction (~05:03) -Jana’s inspiring personal story (~06:15) -The structure of your pelvic floor & how it connects to the breath (~13:00) -How to activate your core in every workout (~20:00) -What causes incontinence & how to deal (~25:04) -How posture impacts the pelvic floor (~27:05) -Actionable tips to improve your posture (~31:28) -How to assess your posture (~38:15) -Her solution to pelvic floor struggles (~45:17) Referenced in the episode:  -Connect with Jana online (https://janadanielson.com/) and on Instagram (@jana.danielson) -Buy Jana’s pelvic floor tool, The Cooch Ball on Amazon -Visit feelthesynergymusic.com -Research on nonrelaxing pelvic

“Creatine has a gamut of potential benefits for everybody across the lifespan, including pregnancy, all the way up to your grandparents,” says Darren Candow.  Darren, the leading creatine researcher joins us to discuss all things creatine from benefits to myths and the ideal dosage. Plus:  -How creatine impacts strength, performance, & muscle mass (~04:19) -Creatine’s brain & bone benefits (~07:45)  -The benefits for postmenopausal females (~08:42)  -What happens when you combine creatine & resistance training (~11:40) -How creatine impacts fat mass & body composition (~17:55) -The dosage mistake that causes bloating & what to do instead (~18:36)  -The dos and don’ts of mixing creatine with coffee & other supplements (~24:25)  -Women-specific benefits (~30:50) -Why you should care about bone health (~35:50) -Creatine’s recent rebrand (~37:01)  -How creatine can help with sleep deprivation (~38:30)  -Can creatine help with jet lag? (~45:08) -What about kidney health? (~47:45)  -Misconceptions about creatine

“Nature is one of the only things that can capture our attention without taxing it,” says Julia Hotz.  Julia, a solutions journalist and author joins us to discuss how to treat a plethora of mental and physical health conditions through community, nature, and beyond. Plus: -The worthwhile benefits of sea swimming (~02:19) -An unexpected prescription for type II diabetes (~05:04) -Denmark’s Culture Vitamins program (~11:40) -Why art therapy is so effective for kids & PTSD (~15:45) -How storytelling can heal the mind (~18:43) -How to work art into your well-being routine (~20:09) -Her personal favorite social prescription (~22:10) -The link between relationships & longevity (~32:03) -The healing power of volunteering (~36:05) -Why Norway runs a Dementia Farm (~38:35) -How to find the best social prescription for you (~45:16) Referenced in the episode:  -Connect with Julia on Instagram (hotzthoughts) and online (https://www.socialprescribing.co/)  -Pick up her book The Connection Cure -Research on cycling and

“If I have weak toes and I have a foot that can't feel anything, the risk of falling goes up. It skyrockets,” says Courtney Conley, D.C. Courtney, a renowned foot health specialist and chiropractor joins us to discuss everything you need to know about taking better care of your feet, including:  -A major misconception around cushioned shoes (~02:06) -The best toe shape for a shoe (~07:28) -The truth about zero-drop shoes (~09:49) -The link between foot strength & longevity (~13:33) -How to test your foot strength at home (~15:00) -Must-try at-home foot exercises (~16:00)  -The importance of calf raises (~16:45) -When to use toe spacers (~25:12) -A+ shoe brands (~28:49) -Why flip flops are detrimental (~34:33) -How often should you walk barefoot? (~36:30) -Foot health concerns for kids (~47:00) -Homework for stronger feet (~51:45) Referenced in the episode:  -Connect with Courtney on Instagram (@gaithappens) & YouTube (@gaithappens5872)  -For online gait analysis & to book a consultation, visit https://gait

“Nothing is better at improving VO2 max than challenging VO2 max,” says Andy Galpin, Ph.D.  Andy, a kinesiology professor, co-director of the Center for Sports Performance at CSU Fullerton, and performance coach joins us to discuss all things VO2 max, including:   -What is VO2 max & why should I care? (~01:35)  -Does VO2 max decline with age? (~11:38)  -The VO2 max scale (~13:05)  -How to measure VO2 max (~14:30)  -How long does it take to improve VO2 max? (~22:56) -How to improve your VO2 max (~24:37) -How often you should reach your max heart rate (~31:59) -A 20-minute VO2 max workout (~42:47) -HRV vs. VO2 max (~47:32) -Lifestyle tips to improve VO2 max (~59:31)  Referenced in the episode: -Connect with Andy on Instagram (@drandygalpin) & YouTube (@drandygalpin) -Tune into his podcast, Perform with Dr. Andy Galpin on Apple Podcasts & Spotify -To learn more about Rapid Health, visit https://rapidhealthreport.com -Research on cardiovascular and muscle health in lifelong exercisers - A chart showing the aver

“We want to match our healthspan and our brainspan to our lifespan,” says Maddy Dychtwald.  Maddy, an entrepreneur, longevity expert, and bestselling author joins us to discuss the disparity between women’s lifespan and healthspan plus: -Why women live longer, but not necessarily better (~01:24)  -Her thoughts on intermittent fasting for women (~03:26) -How telomeres impact our longevity (~07:56) -Cutting-edge longevity research (~10:17)  -Can we eliminate zombie cells? (~11:27)  -Are microbiome tests worthwhile? (~21:37) -The brain health benefits of meditation (~23:41) -How purpose & connections impact our health (~25:30) -The 6 types of fitness to focus on (~34:29) -Her take on hormone replacement therapy (~40:24) -Her tips for financial wellness (~45:50) Referenced in the episode:  -Check out Maddy’s most recent book, Ageless Aging -Connect with Maddy on Instagram (@maddydychtwald)  -Sign up for mindbodygreen’s longevity newsletter, The Long Game  -Age Wave -Calico Labs: A biotech research firm that sp

“Resistance training is the best anti-aging drug on the planet,” says Bill Campbell, Ph.D. Bill, an exercise and nutrition scientist and performance trainer joins us to discuss how to lose fat and build muscle at the same time, plus:  -The basic elements of fat loss (~3:00) -How to craft a weekly workout schedule for muscle gains (~8:54) -His thoughts on drop sets (~18:58) -How men and women differentiate on muscle mass (~22:44) -The best anti-aging drug on the planet (~24:35) -When to take protein & creatine for optimal performance (~31:50) -How to identify high-quality protein sources (~34:50) -The ideal daily creatine dosage (~38:02)  -The role cardio plays in fat loss (~40:50) -How do you define high-intensity exercise? (~46:42) -Where people go wrong with fat loss methods (~48:35) -Should you limit carbs to lose fat? (~53:00) Go to shop.mindbodygreen.com/coffee20 to get 20% off your first order of clean coffee+. Referenced in the episode:  -Connect with Bill on Instagram (@billcampbellphd) -Visit Bill

“The more we talk about how we communicate, the easier the communication is,” says Charles Duhigg.  Charles, a Pulitzer Prize-winning reporter and author joins us to discuss how to become a supercommunicator, plus:  -The 3 types of conversations we have (~04:20) -How to ask better, deeper questions (~08:30) -How to start conversations with strangers (~10:54) -Have younger generations lost the art of conversations? (~12:32) -How to communicate better with children (~18:11) -Why we should talk about communication more (~18:50) -How to be a better listener (~21:04) -How to be more persuasive (~22:28) -A simple tip to ease social anxiety (~26:09) -How to deliver bad news with grace (~29:02) -The connection between communication and longevity (~37:51) Visit shop.mindbodygreen.com/coffee20 to get 20% off your first order of clean coffee+. Referenced in this episode: -Pick up his new book: Supercommunicators: How to Unlock the Secret Language of Connection -The Harvard Study of Adult Development -His newsletter,

“Aging is a privilege but aging powerfully is a choice,” says JJ Virgin.  JJ, a celebrity nutritionist, Fitness Hall of Famer, personal trainer, New York Times bestselling author, founder, and podcast host, joins us to share actionable tips to live stronger, not just longer, plus:  -Why she uses the mantra “Aging Powerfully” (~02:32)  -Fast twitch vs. slow twitch muscles (~04:33) -How to start training fast-twitch muscles safely (~06:58) -Why you should choose practical > aesthetic exercises (~16:49) -How to think about your weekly workout schedule (~23:42) -When to double up on workouts (~29:37) -Her thoughts on protein recommendations for aging (~32:30) -Her favorite home-cooked dinners (~45:13) -How the weight loss discourse is changing (~47:16) -Her thoughts on Ozempic & how to raise GLP-1 naturally (~51:45) Go to shop.mindbodygreen.com/whey20 to get 20% off your first order of grass-fed whey protein isolate+.  Referenced in the episode:  -Follow JJ on Instagram (jj.virgin) & YouTube (@jjvirginvideos)

“Trauma isn’t just what happened to us, but rather it's what we hold inside,” says Peter Levine.  Peter, a psychologist and leading trauma researcher joins us to discuss how to heal trauma through the mind-body connection and how to use your active imagination for emotional growth, as well as:  -How Peter defines trauma (~4:30)  -A breathwork exercise for calming trauma response (~8:28) -His experience with active imagination (~15:30) -The connection between dreams & unconscious mind (~29:00) -His personal experience tapping into undiscovered traumatic experiences (36:40) -Signs you should try somatic experience (~41:00) -How to look out for trauma bonds (~43:00) -Relationship patterns & engrams (~44:01) -Actionable tips to heal past trauma (~46:00) -What about massage? (~49:48) -Can you ever get through trauma completely? (~52:00) Referenced in this episode:  -Follow Peter on Instagram @drpeteralevine -Check out Peter’s new book, An Autobiography of Trauma: A Healing Journey -Visit somaticexperiencing.com t

“If we’re well-fed and well-trained and well-recovered, we can do so much,” says Alyssa Olenick.  Alyssa, an exercise physiologist, sports nutritionist, and ultra runner, joins us to discuss how women should eat, exercise, and recover to gain lean muscle, plus:  -The exercise differences between men and women (~2:04) -Signs you’re in an energy deficit  (~6:31) -How to assess recovery (~13:52) -The ideal protein & carb intake for women (~21:30) -Creatine benefits for women (~28:46)  -Her favorite carbs for recovery (~34:17) -How women should approach resistance training (~39:55)  -How to know you’re lifting heavy enough (~45:13) -Why you should try to lift to failure on occasion (~47:00) -How to make the most of a 30-minute workout (~52:50)  -Her thoughts on drop sets (~54:45)  -How to know it’s time to switch it up (~57:30) -What to do on your off days to stay active (~1:02:00) -Why you should take the stairs if you can (~01:06:05)  Referenced in the episode:  -Follow Alyssa on Instagram @doclyssfitness & Y