Show notes:

(0:00) Intro

(0:33) Meet Dr. Nicholas Fabiano and his work in lifestyle psychiatry

(4:41) Exercise, depression, prevention, and treatment

(9:50) How to "prescribe" exercise using the FITT principle

(15:38) Nutrition, ultra-processed foods, and mental health

(17:46) Microplastics, processed foods, and exposure risks

(23:58) Creatine for depression, cognition, and brain energy

(28:21) Creatine, sleep loss, and cognitive performance

(35:42) Sleep hygiene tips that support better rest

(38:56) How CBT helps change thoughts, behaviors, and mood

(43:18) CBT vs. longer-term talk therapy

(45:53) Where to follow Dr. Nicholas Fabiano

(46:35) Outro

Who is Dr. Nicholas Fabiano?

Dr. Nicholas Fabiano is a psychiatry resident and researcher at the University of Ottawa Department of Psychiatry. His work focuses on the connection between physical and mental health, with special interest in lifestyle psychiatry, exercise, nutrition, sleep, and supplements like creatine. He studies how these tools may support the treatment and prevention of mental health conditions, especially depression. Dr. Fabiano brings both research knowledge and a practical, patient-centered view to mental health care, helping people understand that small daily habits can play a meaningful role in how they feel, think, and function.

Connect with Dr. Nicholas:

Website: https://www.nicholasfabiano.ca/

LinkedIn: https://www.linkedin.com/in/ntfabiano/

X: https://x.com/NTFabiano

IG: https://www.instagram.com/ntfabiano/

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Show notes:

(0:00) Intro

(0:00) Heather Moyse's Olympic and athletic background

(2:19) Champion mindset and value-based choices

(7:48) Parenting, support, and being your child's biggest fan

(20:54) Regret, potential, and choosing the right path

(29:29) One step back, two steps forward

(32:43) Redefining realistic and breaking limits

(43:35) The Podium Process: dream, plan, pursue, achieve

(46:05) "How close can I get?" as a mindset tool

(50:43) Heather's book, coaching, and where to find her

Who is Heather Moyse?

Heather Moyse is one of Canada's most accomplished multi-sport athletes, a four-time Olympian and two-time Olympic gold medalist in two-woman bobsled, winning gold at the 2010 Vancouver Winter Games and again in 2014. She was also a standout member of Canada's senior women's rugby team, helping lead the team to silver at the 2013 Rugby Sevens World Cup and earning top scorer honors at the 2006 and 2010 World Cups. In 2016, she became the first Canadian woman inducted into the World Rugby Hall of Fame. Heather has also represented Canada in track cycling, holds a master's degree in occupational therapy, and is a sought-after motivational speaker and author of Redefining Realistic. Today, she helps people build a champion mindset, challenge limiting beliefs, and discover what they are truly capable of achieving.

Connect with Heather:

Website: https://www.heathermoyse.com/

LinkedIn: http://linkedin.com/in/heather-moyse✨-oly-bsc-mscot-15976550

IG: https://www.instagram.com/heathermoyse/

Links and Resources:

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Show notes:

(0:00) Intro

(0:34) High-functioning depression research

(4:36) Red flags and loss of joy

(10:03) Biopsychosocial model

(19:39) Happiness vs. joy

(25:45) Intentional resting and grounding

(32:32) The Five V's method

(43:46) Routines, sunlight, movement, and productivity

(45:25) Where to find Dr. Judith

(45:46) Outro

Who is Dr. Judith Joseph?

Dr. Judith Joseph, M.D., M.B.A., is a board-certified psychiatrist, researcher, educator, and mental health advocate known for her work in high-functioning depression, women's mental health, menopause, and reclaiming joy. She is Chair of the Women in Medicine Initiative at Columbia University Vagelos College of Physicians & Surgeons, a clinical assistant professor at NYU Langone Medical Center, and an adjunct instructor at Harvard T.H. Chan School of Public Health. As principal investigator of Manhattan Behavioral Medicine, she has led more than 130 clinical research studies and conducted the first peer-reviewed clinical study on high-functioning depression, which informed her bestselling book High Functioning. Dr. Judith has received national recognition for her advocacy and thought leadership, including honors from Congress, PopSugar, VeryWell Mind, the NAACP, CNN, TikTok, LinkedIn, and major health organizations. She has spoken at the White House, the United Nations, Ivy League universities, Fortune 500 companies, and leading media and technology platforms, while also appearing on major television programs and contributing to Forbes. A graduate of Duke University, Columbia University College of Physicians and Surgeons, and Columbia Business School, she completed her psychiatry residency at Columbia and her child and adolescent psychiatry fellowship at NYU Langone, and she currently lives in New York City.

Connect with Dr. Judith:

Website: https://drjudithjoseph.com/

LinkedIn: https://www.linkedin.com/in/drjudithjosephmdmba/

IG: https://www.instagram.com/drjudithjoseph/

Tune in: https://drjudithjoseph.com/podcast/

Grab a copy: https://highfunctioningbook.com/

Links and Resources:

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Show notes:

(0:00) Intro

(1:07) Why weight loss is not the same as weight health

(7:07) Antibiotics, gut health, and long-term repair

(9:28) A real patient story: pizza, digestion, and hope

(20:33) Gut assessment, testing, and healing basics

(26:56) GLP-1s as hormone support, not a quick fix

(37:43) Who should and should not use GLP-1s

(42:11) New oral GLP-1 options and concerns

(46:23) Why expert guidance matters

(48:40) Where to find Ashley and her resources

(53:14) Outro

Who is Ashley Koff, RD?

Ashley Koff, RD, is a USA Today bestselling author, registered dietitian, and founder of The Better Nutrition Program. With more than 25 years of experience, she has helped reshape the conversation around sustainable weight health by moving beyond traditional dieting and focusing on digestion, hormones, blood sugar, inflammation, and personalized nutrition. In her book Your Best Shot, Ashley introduces a practical system for understanding and supporting weight health hormones, including GLP-1s, whether someone is using medication or not. Her work helps people feel more informed, hopeful, and empowered in their health journey.

Connect with Ashley: Website: https://thebetternutritionprogram.com/

LinkedIn: https://www.linkedin.com/in/ashley-koff/

Grab a copy: https://thebetternutritionprogram.com/your-best-shot/

Links and Resources:

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Show notes:

(0:00) Intro

(1:01) Dr. Tommy Wood's background in neuroscience and performance

(3:00) Brain injury, concussions, and dementia risk

(4:36) Why many dementia cases may be preventable

(8:49) Hearing loss, vision loss, and brain stimulation

(10:33) Air pollution, air filters, and B vitamins

(14:29) Blood pressure, stress, and dementia prevention

(20:58) Homocysteine, B vitamins, and omega-3s

(26:22) Fish oil, omega-3 index, and supplement quality

(33:55) Learning skills, sports, video games, and brain training

(41:44) Sleep, recovery, alcohol, and long-term brain health

(47:58) Where to find Dr. Tommy

(49:02) Outro

Who is Dr. Tommy Wood?

Dr. Tommy Wood is a neuroscientist, researcher, and athletic performance consultant focused on brain health, human performance, and long-term cognitive function. He is an Associate Professor of Pediatrics and Neuroscience at the University of Washington, where his lab studies brain health across the lifespan, including newborn brain injury, adult brain trauma, concussions, and dementia risk. Dr. Wood earned his biochemistry degree from the University of Cambridge, his medical degree from the University of Oxford, and his PhD in Physiology and Neuroscience from the University of Oslo. He has published many scientific papers, lectured around the world, and worked with professional athletes, Olympians, world champions, and Formula 1 drivers. He is also the author of The Stimulated Mind and co-host of the Better Brain Fitness podcast.

Connect with Dr. Tommy:

Website: https://www.drtommywood.com/

LinkedIn: https://www.linkedin.com/in/thomas-wood-35b685a8/

IG: https://www.instagram.com/drtommywood/

Grab a copy: https://www.drtommywood.com/stimulated-mind

Tune in: https://www.drtommywood.com/podcast

Links and Resources:

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Show notes:

(0:00) Intro

(1:00) Introduction to Rich Diviney and his Navy SEAL background

(3:04) What attributes are and how they shape performance

(8:12) How to improve traits like patience and empathy

(14:56) Turning stress into success through uncertainty

(18:09) The "Moving Horizons" tool for staying focused

(25:49) Why clear objectives give you direction

(28:15) How identity shapes behavior and choices

(38:34) How teams and businesses can apply these ideas

(41:47) Final advice on growth outside your comfort zone

(42:50) Outro

Who is Rich Diviney?

Rich Diviney is a retired Navy SEAL commander, bestselling author, leadership expert, and performance coach. During his 20-plus-year military career, he completed more than 13 overseas deployments and served as the officer in charge of selection, assessment, and training for a specialized SEAL command. He also helped create the SEALs' "Mind Gym," a program built to improve mental performance under pressure. Since retiring in 2017, Rich has worked with business leaders, athletes, military teams, and major organizations to help people perform better under stress, challenge, and uncertainty. He is the author of The Attributes: 25 Hidden Drivers of Optimal Performance and Masters of Uncertainty: The Navy SEAL Way to Turn Stress Into Success for You and Your Team.

Connect with Rich:

Website: https://theattributes.com/

LinkedIn: https://www.linkedin.com/in/richdiviney/

Instagram: https://www.instagram.com/rich_diviney/

Links and Resources:

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Show notes:

(0:00) Intro

(1:18) Dr. Sheri's background and how books sparked her love for neuroscience

(2:30) Writing Cutting a Path while training and raising kids

(5:04) Meditation, yoga, stress, and staying calm under pressure

(10:27) Gratitude, perspective, and finding meaning in hard moments

(14:17) Taking risks and avoiding regret later in life

(17:54) Simple brain health habits that matter

(22:16) Why being sedentary can hurt brain health

(23:31) Supplements, turmeric, resveratrol, and longevity

(24:49) Food choices, protein, Mediterranean eating, and green tea

(25:54) Yoga for spine health and safe movement after surgery

(30:42) Dr. Dewan's children's book and tiger conservation

(32:54) Charity surgery, global medicine, and giving back

(35:46) AI, robotics, and the future of surgery

(38:08) Full body scans, risks, benefits, and patient stress

(42:08) Where to follow Dr. Sheri Dewan

(42:37) Outro

Who is Dr. Sheri Dewan?

Dr. Sheri Dewan is a board-certified neurosurgeon, bestselling author, and Chair of Neurosurgery at Ascension Health, as well as a Clinical Professor at The Chicago Medical School. One of the relatively few board-certified women neurosurgeons in the United States, she was inspired in part by her mother's ruptured brain aneurysm and the life-saving care she received. Dr. Dewan is the author of Cutting a Path: The Power of Purpose, Discipline, and Determination, where she shares lessons on purpose, discipline, motherhood, and perseverance in medicine. Beyond surgery, she is involved in global health work, charity surgeries in Southern India, women's leadership in neurosurgery, and tiger conservation through her children's book project.

Connect with Dr. Sheri

Website: https://www.drsheridewan.com/

IG: http://instagram.com/drsheridewan

Grab a copy: https://www.drsheridewan.com/order-books

Links and Resources:

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Show notes:

(0:00) Intro

(0:56) Ty Beal's personal path into nutrition

(1:51) His core food philosophy

(5:59) Eating out, seed oils, and fried foods

(10:04) How the nutritional value score works

(14:31) Animal vs. plant protein quality

(16:39) How much protein most people need

(23:33) Top nutrient-dense foods

(29:58) Soy, hormones, and health myths

(35:30) Simple steps to improve your diet

(44:25) Diet soda, sweeteners, and better drink choices

(47:11) Where to find and learn more about Ty

(48:02) Outro

Who is Ty Beal, PhD?

Ty Beal, PhD, is a nutrition scientist, Senior Technical Specialist at the Global Alliance for Improved Nutrition, and host of The Ty Beal Show. His work focuses on diet quality, micronutrients, food processing, animal-source foods, and how food choices affect human health. He leads food systems data and analytics work at GAIN and has advised major global organizations, including WHO, FAO, and UNICEF. Ty is known for making nutrition science clear, practical, and grounded in evidence. He has published more than 60 scientific papers and has been cited over 7,000 times, bringing deep research experience to conversations about healthy, sustainable diets.

Connect with Ty:

Website: https://tybeal.com/

LinkedIn: https://www.linkedin.com/in/tybeal

X: https://x.com/TyBealPhD/

IG: https://www.instagram.com/tybealphd/

Tune in: https://tybeal.com/podcast/

Links and Resources:

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Show notes:

(0:00) Intro

(1:09) Ben Rein's path into neuroscience, autism, and empathy research

(6:46) A science-based take on manifestation, belief, and action

(11:45) Why social connection matters for happiness and long-term health

(17:32) Loneliness, stress, and the serious health risks of isolation

(24:20) Why older adults may face a major loneliness crisis

(28:17) How phones, video calls, and texting change human connection

(34:58) Easy ways to upgrade everyday interactions

(41:30) Why helping other people can improve your own well-being

(45:49) Mental health, behavior change, therapy, and medication

(49:50) Where to find Ben and his resources

(51:13) Outro

Who is Ben Rein?

Ben Rein, PhD, is an award-winning neuroscientist, author, and science communicator whose research focuses on social behavior, including empathy, autism, MDMA, and the ways digital interaction affects the brain. He earned his PhD in neuroscience from SUNY Buffalo in 2021, where he studied how autism-linked gene changes affect brain function, and later completed postdoctoral training at Stanford University, where he explored the neural basis of empathy. He currently serves as Chief Science Officer of the Mind Science Foundation, is an Adjunct Lecturer at Stanford University, and a Clinical Assistant Professor at SUNY Buffalo. Rein has published more than 20 peer-reviewed papers and is widely known for making neuroscience easy to understand for a public audience of more than one million social media followers.

Connect with Ben:

Website: https://www.benrein.com/

LinkedIn: https://www.linkedin.com/in/ben-rein-phd-374605ab/

IG: https://www.instagram.com/dr.benrein/

Grab a copy: https://www.benrein.com/book

Links and Resources:

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Show notes:

(0:0) Intro

(1:15) Dr. Li's background and why he studies food as medicine

(4:58) How food may help fight cancer

(7:05) Heart disease, gut health, and inflammation

(10:22) Black tea and dark chocolate benefits

(14:54) What chronic inflammation really is

(18:59) Best food sources of fiber and polyphenols

(24:00) Blood sugar fears, oats, and whole foods

(29:27) Sugar myths and ultra-processed foods

(39:05) Keto diet and where it may help

(44:51) What Dr. Li eats and his Mediterranean-Asian approach

(49:39) Where to find Dr. Li

(50:55) Outro

Who is Dr. William Li?

Dr. William Li is a physician, scientist, and New York Times bestselling author whose work focuses on how the body can defend and heal itself through science-backed nutrition. His research has contributed to more than 40 medical treatments used across over 70 diseases, and his TED Talk, Can We Eat to Starve Cancer?, has reached millions of viewers worldwide. He is the author of Eat to Beat Disease and Eat to Beat Your Diet and has been featured by major media outlets including CNN, CNBC, Time Magazine, and Good Morning America.

Connect with Dr. William Website: https://drwilliamli.com/

IG: https://www.instagram.com/drwilliamli/

YT: https://www.youtube.com/c/drwilliamli

Grab a copy: https://drwilliamli.com/etb-diet-book/

https://drwilliamli.com/book-li/

TED Talk: https://www.ted.com/talks/william_li_can_we_eat_to_starve_cancer

Links and Resources:

Peak Performance Life

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Show notes:

(0:00) Intro

(1:27) Background and functional psychiatry

(5:28) False anxiety vs. true anxiety

(10:09) Blood sugar, food, and sleep support

(23:08) Nutrient gaps, fats, gluten, and processed foods

(32:07) Caffeine, light, and better sleep habits

(37:54) Community, purpose, grief, and spirituality

(41:29) Therapy and antidepressants

(47:59) Where to find Dr. Vora and learn more

(49:08) Outro

Who is Dr. Ellen Vora?

Dr. Ellen Vora, MD, is a board-certified psychiatrist, acupuncturist, and yoga teacher. She earned her BA from Yale University and her MD from Columbia University Medical School. In her work, she uses a functional medicine, whole-person approach to mental health, focusing on root causes that may affect anxiety, mood, and overall well-being. She is the author of The Anatomy of Anxiety and is based in New York City.

Connect with Dr. Vora

Website: https://ellenvora.com/

LinkedIn: https://www.linkedin.com/in/ellen-vora-md-a89b8a47

IG: https://www.instagram.com/ellenvoramd/

Grab a copy: https://ellenvora.com/book/

Links and Resources:

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