“If you really want to be strong and you want to do strength training, you need to eat carbohydrates,” explains Ana Kausel, M.D. 

Ana Kausel, M.D., a board-certified endocrinologist and women’s health expert, joins us today to share how women can build metabolic strength from the inside out—through muscle, nutrition, hormones, and lifestyle.

- Her experience gaining 9 lbs of muscle (~3:40)

- GLP-1 dosage (~6:10)

- The importance of lifestyle on GLP-1s (~6:45)

- Her approach to training (~11:00)

- Balancing fat & protein (~14:15)

- Increasing protein intake (~17:00)

- The role of carbs (~17:30)

- Improving metabolic health (~19:00)

- Creatine & taurine (~21:00)

- Testing female hormones (~22:15)

- Symptoms vs. lab work (~23:45)

- HRT: Compounding vs. bioidentical (~27:40)

- Her take on DHEA (~28:45)

- Testosterone levels (~31:15)

- Use cases of GLP-1s (~35:55)

- Her nutrition philosophy (~37:20)

- Are NAD supplements worth it? (~47:25)

- The importance of calcium (~48:00)

Referenced in the episode: 

- Follow Kausel on Instagram (@dranakausel) 

- Check out her YouTube (https://www.youtube.com/@DraAnaKausel) 

- Work with her (https://anzarahealth.com/) 

This podcast was made in partnership with Gaia Herbs. Your path to stress support starts now.* Visit gaiaherbs.com and use promo code MBGPod to get 20% off.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
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 mindbodygreen. Let us know at: [email protected].

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“Muscle is built in recovery.  It's not built in the workout,” explains Shannon Ritchey, P.T., DPT. 

Ritchey, Doctor of Physical Therapy, personal trainer, and the founder of Evlo Fitness, joins us today to share how you can train smarter—not harder—to build strength, protect your body, and finally see results that last.

- Workout less & get better results (~4:15)

- The effects of overtraining (~7:35)

- The problem with group fitness classes (~9:20)

- How to structure your week of workouts (~11:50)

- Cardio & strength training (~15:05)

- Superset training (~18:30)

- You need to lift to failure (~19:30)

- How to know if you need to lift heavier (~20:40)

- The importance of form (~24:15)

- Building muscle postpartum (~27:25) 

- The power of intentional training (~29:30)

- How to dial in nutrition (~30:30)

- The role of cardio (~32:50)

- Muscle & metabolic health (~36:30)

- Beyond the scale (~40:00)

- Training your pelvic floor (~42:55)

- A new perspective on training during perimenopause (~45:15)

Referenced in the episode: 

- Follow Ritchey on Instagram (@dr.shannon.dpt) 

- Check out her company, Evlo Fitness (https://evlofitness.com/)  

- Follow Evlo Fitness on Instagram (@evlofitness) 

- Listen to her podcast, The Dr. Shannon Show 

This podcast was made in partnership with Gaia Herbs. Your path to stress support starts now.* Visit gaiaherbs.com and use promo code MBGPod to get 20% off.

This episode of The mindbodygreen Podcast is sponsored by Spring Sleep. 

eXciteOSA is an FDA-cleared daytime therapy device that helps to reduce snoring and treat a root cause of mild sleep apnea. Visit https://spectrumsleep.sjv.io/c/309912/3060225/35996 to learn more or get started.

eXciteOSA is an FDA-cleared, prescription-only device for mild obstructive sleep apnea and snoring. Consult your doctor to see if it’s right for you. Individual results may vary. Learn more, including risks and benefits, at https://spectrumsleep.sjv.io/c/309912/3060225/35996

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 mindbodygreen. Let us know at: [email protected].

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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“If your brain is not healthy, you are much more likely to experience pain,” explains Daniel Amen, M.D. 

Amen, a physician, double board-certified psychiatrist, award-winning researcher, and 20-time national bestselling author, joins us today to dive into the neuroscience behind brain health, emotional regulation, chronic pain, and supporting healthier minds across every age group.

- The relationship between chronic pain & the brain (~4:30)

- Defining an “unhealthy” brain (~5:40)

- Emotional “red flags” for brain health (~10:00)

- Jason’s experience with back pain (~17:50)

- Managing your mind (~20:00)

- Improving frontal lobe health (~22:15)

- Recommendations for kids (~27:00)

- The Doom Loop (~29:00)

- A practice to manage your emotions (~33:10)

- The impact of marijuana on the brain (~39:20)

- Finding your triggers (~42:00)

- Patient stories (~45:20)

Referenced in the episode: 

- Follow Amen on Instagram (@doc_amen)

- Check out Amen Clinics (https://www.amenclinics.com/) 

- Read his latest book, Change Your Brain, Change Your Pain (https://www.amazon.com/Change-Your-Brain-Pain-Emotional/dp/0063426706) 
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 mindbodygreen. Let us know at: [email protected].

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“The spike protein from COVID is a true age accelerant,” explains Robin Rose, D.O.

Rose, a double board-certified gastroenterologist, internal medicine specialist, and CEO of Terrain Health, joins us today to explain how lingering viral proteins from COVID can continue to affect the gut, brain, and immune system—and what we can do to identify and address their lasting impact.

- What is Long COVID? (~2:00)

- How to know if you have Long COVID (~3:45)

- Which biomarkers can signal Long COVID (~7:05)

- Asymptomatic presentations (~13:00)

- The connection to neurodegenerative diseases (~18:50)

- Why this is important for everyone (~21:50)

- The impact of COVID on the body (~23:55)

- How to detox from Long COVID (~28:15)

- The impact on the gut (~38:00)

- Conversations to have with your practitioner (39:45~)

- The biomarkers to test (~41:50)

- Final thoughts (~48:05) 

Referenced in the episode: 

- Follow Rose on Instagram (dr.robinrose)

- Check out her clinic, Terrain Health (https://terrainhealth.org/) 

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 mindbodygreen. Let us know at: [email protected].

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“VO2 max is the best predictor of lifespan,” says Peter Attia, M.D.

Peter Attia, M.D., physician, founder of Early Medical, and expert in the applied science of longevity, joins us today to break down the key levers for extending both lifespan and healthspan—from how to train for a higher VO2 max to the biomarkers that truly predict long-term health.

- The most powerful habit for longevity (~6:15)

- VO2 max (~8:55)

- How to increase your VO2 max (~10:08)

- Heart rate vs. perceived exertion (~12:35)

- Attia’s strength training routine (~15:20)

- 2 exercises Attia stopped doing (17:00)

- Diminishing returns in terms of exercise (~19:55)

- His take on wearables (~21:25)

- Cardiovascular disease markers (~23:38)

- Lowering ApoB (~25:35)

- Pharmaceutical interventions for LDL & ApoB (~27:50)

- Neuroinflammation markers (~37:25)

- Perspectives on statins (~40:45)

- The role of nutrition (~42:50)

- Potential benefits of GLP-1s (~45:00)

- Peptides (~47:50)

- The power of exercise (~51:00)

Referenced in the episode: 

- Follow Attia on Instagram (@peterattiamd)

- Listen to his podcast, The Peter Attia Drive 

- Check out his website (https://peterattiamd.com/) 

- Pick up his book, Outlive: The Science of Art & Longevity 

- Take his class on MasterClass (https://www.masterclass.com/series/science-for-a-longer-better-life)

- Watch the trailer for his class on MasterClass (youtube.com/watch?v=f_Mz095swls&feature=youtu.be)  

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 mindbodygreen. Let us know at: [email protected].

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“ Lining up your environment with the person you want to become and how you want to feel is crucial,” explains Jim Murphy. 

Murphy, a former professional baseball player turned performance coach and a #1 New York Times bestselling author, joined us today to explain how cultivating inner excellence can unlock both peak performance and deeper fulfillment in life. Here are the takeaways: 

- What is true achievement (~2:45) 

- Finding the right pursuit (~5:25)

- How to achieve your goal outcome (~6:35)

- The 8 attachments (~8:00)

- How to achieve inner excellence (~9:40)

- The need for love (~10:30)

- The role of environment (~12:00)

- Finding awe & wonder (~13:20)

- The importance of spirituality (~14:15)

- Athletes with inner excellence (~16:00)

- The 4 process goals (~18:45)

- What the best coaches have in common (~21:30)

- What is the virus of the heart (~23:40)

- Murphy’s experience (~24:45)

- The importance of service & joy (~30:40)

- What does success look like (~31:50)

- Raising the next generation (~34:00)

- Murphy’s advice to himself (~34:20)

- Finding gratitude (~36:30)

Referenced in the episode: 

- Follow Murphy on Instagram (@innerexcellencejimmurphy) 

- Check out his website (https://innerexcellence.com/) 

- Pick up his book, Inner Excellence (https://www.amazon.com/Inner-Excellence-Extraordinary-Performance-Possible/dp/1538777800/ref=monarch_sidesheet_image)  

- Read his newest book, The Best Possible Life (https://www.amazon.com/Best-Possible-Life-Contentment-Confidence-No/dp/1734654848) 

This episode of the mindbodygreen podcast was created in partnership with MassMutual. MassMutual believes in helping people live well—so they can live more. Learn more at MassMutual.com/Wellness.

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 mindbodygreen. Let us know at: [email protected].

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“Toe strength is the secret sauce,” explains Courney Conley, D.C.

Conley, chiropractic physician specializing in foot and gait mechanics, joins us today to reveal the overlooked role your feet play in aging well—and how to restore their natural strength and function.

- Foot health & longevity (~3:10)

- The problem with modern shoes (~5:30)

- Assessing foot health (~7:45)

- The case for zero-drop shoes (~11:50)

- Are all toes created equal? (~16:55)

- How to strengthen your toes (~20:25)

- Gadgets for assessing toe strength (~27:20)

- What about socks? (~30:10)

- Common bad advice (~33:35)

- The impact on knee pain (~37:30)

- Women-specific protocols (~40:45)

- Closing thoughts (~43:20)

Referenced in the episode: 

- Follow Conley on Instagram (@drcourtneyconley and @gaithappens) 

- Improve your toe health today with Gait Happens (www.gaithappens.com)  

This podcast was made in sponsorship with Altra Running, the running shoes designed to keep your feet in a natural position. Visit altrarunning.com. Get out there and stay out there. 

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 mindbodygreen. Let us know at: [email protected].

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“Your belief system drives your thoughts, your thoughts drive your behaviors, and your behaviors become patterns,” explains Tara Swart, M.D., Ph.D.

Swart, a neuroscientist, doctor, and author of The Source and The Signs, joins us today to explore how science and spirituality intersect, and how understanding the brain can help us tap into our intuition, resilience, and inner guidance.

- Swart’s experience of losing her husband (~6:40)

- Recognizing the signs (~9:55)

- Consciousness & intuition (~12:00)

- How to tap into your intuition (~14:15)

- Overthinking vs. intuition (~16:00)

- The role of synchronicities (~18:05)

- How to change your mindset (~21:00)

- Turn manifestation into action (~24:50)

- Emotional & spiritual health (~27:00) 

- Common mistakes (~29:38)

- Swart’s advice to listeners (~32:00) 

- The role of community (~34:35)

- “Live without limits” (~35:40)

Referenced in the episode: 

- Follow Swart on Instagram (@drtaraswart) 

- Pick up her newest book, The Signs (https://www.amazon.com/Signs-Science-Trust-Your-Instincts/dp/0063456869)

- Read her book, The Source (https://www.amazon.com/Source-Secrets-Universe-Science-Brain/dp/0062935739) 

- Check out her website (https://www.taraswart.com/) 

- Bruce Greyson, M.D., & his book, After (https://www.brucegreyson.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 here at mindbodygreen. Let us know at: [email protected].

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“There are only two things that are really important in life: one is purpose, and the other is authentic relationships,” explains Lew Frankfort. 

Frankfort, the longtime CEO of Coach and author of Bag Man, joins us today to explain how to sustain high performance without sacrificing health, relationships, or presence, and to share the leadership and life strategies that helped him thrive under pressure.

- Does balance really exist? (~5:30)

- A protocol for napping (~ 7:50)

- Separating work from home (~9:20)

- Intentional language to handle conflict (~14:00)

- How to become a better listener (~19:30)

- Prioritizing collaboration (~22:00)

- Frankfort’s health journey (~24:50)

- Stress & purpose (~29:35)

- The three types of relationships (~32:00)

- Longevity & healthy aging (~35:30)

- Frankfort’s health scare (~40:00)

- Succeeding across domains of life (~43:00)

- His legacy (~45:45)

- Advice to his younger self (~48:10)

Referenced in the episode: 

- Pick up his book, Bag Man (https://www.amazon.com/Bag-Man-Story-Behind-Improbable/dp/B0DRZGQ6FV)

- Learn more about Frankfort (https://lewfrankfort.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 here at mindbodygreen. Let us know at: [email protected].

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“There isn’t an aspect of our health that mitochondria don’t affect,” explains Daria Mochly-Rosen, Ph.D. 

Daria Mochly-Rosen, Ph.D., Stanford professor, renowned protein chemist, and author, joins us today to explain how mitochondria impact energy, resilience, and long-term health, and what practical steps we can take to support them: 

- What is mitochondrial dysfunction (~3:15)

- Bringing awareness to the field (~8:20)

- Signs of mitochondrial dysfunction (~9:30)

- The importance of mitochondria (~10:30)

- Assessing mitochondrial health (~11:55)

- How to improve cellular health (~13:45)

- Diet & exercise for mitochondrial health (~17:30)

- Cancer & mitochondria (~27:45)

- Biohacking your cellular health (~34:40)

- AI & genentics (~38:30)

- Empowering health takeaways (~44:00)

Referenced in the episode: 

- Follow Mochly-Rosen online (https://www.linkedin.com/in/daria-mochly-rosen-9733bb198/) 

- Pick up her book, The Life Machines 

- Check out the organization she founded at Stanford, SPARK: https://sparkmed.stanford.edu/
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 mindbodygreen. Let us know at: [email protected].

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“How do we work with gravity to be healthier and stronger?” explains Brennan Spiegel, M.D.

Brennan Spiegel, M.D., a physician and professor whose work is focused on how emotion, physical experience, and the mind-body connection shape health, joins us today to explore the emerging field of biogravitational medicine and what it reveals about our relationship with gravity, the body, and health.

- What is biograviational medicine? (~3:30)

- The connection between health & biogravitational forces (~4:45)

- How Spiegel got interested in this topic (~6:40)

- How gravity affects IBS (~8:15)

- What is EDS? (~12:00)

- Holistic approach to gut health (~14:10)

- The role of the microbiome & biogravitational medicine (~18:20)

- The overarching role of gravity in our health (~24:00)

- How to optimize your health through gravity (~26:00)

- The effect on mental health (~31:10)

-  A protocol for mental resilience (~34:00)

- His current research (~35:30)

- Accessible ways to improve your health through gravity (~39:35)

- The mind-body connection (~41:45)

- The role of HRV (~43:35)

- Spiegel’s dream study (~45:40)

- The future of the field (~48:50)

Referenced in the episode: 

- Follow Spiegel on Instagram (@brennan_spiegel) 

- Learn more about Spiegel (www.BrennanSpiegelMD.com) 

- Pick up his book, Pull: How Gravity Shapes Your Body, Steadies the Mind, and Guides Our Health (https://www.amazon.com/Pull-Gravity-Shapes-Steadies-Guides/dp/1250371384)

- Check out his podcast (https://thegravitydoctors.com/) 

- What’s my Gravitype Quiz: https://virtualmedicine.org/pull/

- Research on gravity’s effect on the gut (DOI: 10.14309/ajg.0000000000002066) 

- Research on mental gravity (https://doi.org/10.3390/e25091275) 

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 mindbodygreen. Let us know at: [email protected].

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