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Episode Description

There is a food that has been on Earth for 4 billion years, is backed by over 100,000 scientific studies, is used by NASA, endorsed by the United Nations, and fuels Olympic and NFL athletes. And almost nobody is talking about it.

Catharine Arnston is the founder of Energy Bits, a PhD holder, and the world's leading voice on spirulina and chlorella — the two algae she calls your nutritional and health insurance. She found this world trying to help her sister recover from breast cancer, spent 17 years going deeper into science than anyone else has, and is now nearly 70 years old with more energy, clarity, and vitality than most people half her age. The proof is in everything she says.

In this episode, you'll discover:

 • Why spirulina's amino acid profile is almost identical to mother's breast milk — and how it protects the mitochondria, clears brain fog, and rebuilds energy at a cellular level without stimulants or crashes

 • What chlorella actually does inside the body: pulling out heavy metals, toxins, and excess iron while triggering serotonin production, improving mood, and getting your gut moving

 • Why most algae on the market has had its most critical nutrients deactivated — and what to look for to make sure you're getting the real thing

Aging is natural. Declining is not.

Find Catharine: 

Website: https://energybits.com Personal Website: https://catharinearnston.com/Instagram: https://www.instagram.com/energybits 

Personal Instagram: https://www.instagram.com/catharinearnston

Timestamps:

0:00 - Intro

2:07 - Meet Catherine Arnson: Nearly 70, More Energy Than Most 30-Year-Olds

3:50 - Rapid Fire: Exhaustion, Coffee Dependency & Why Algae Is a Food Not a Supplement

7:12 - Catherine's Origin Story: How a Sister's Breast Cancer Led to 100,000 Studies

10:18 - Why the Science on Spirulina and Chlorella Has Been Sitting in a Vault for Decades

12:40 - The Blue Pigment in Spirulina That Has Been Shown to Kill Cancer Cells

15:20 - Real Results: The 85-Year-Old Who Cleaned Her Garage After Starting Algae

18:00 - Why Women Over 40 Feel Like They Fell Off a Cliff (And What's Actually Happening)

22:10 - Chlorella's Highest Tryptophan Content in the World and What It Does for Mood

25:30 - Why Not All Algae Is Created Equal (And Why Most Brands Are Destroying the Nutrients)

29:45 - Spirulina vs. Chlorella: What Each One Does and Why You Need Both

34:00 - Spirulina Is the Second Most Nutritionally Complete Food After Breast Milk

37:10 - Skin, Hair, Nails & Brain Fog: What Spirulina Does Specifically for Women

42:00 - The Golf Umbrella Analogy: How SOD Protects Your Mitochondria

45:30 - Telomeres, Fertility & Heart Health: More of What These Algae Protect

50:15 - Why Men Die Earlier (The Iron Oxidation Connection)

54:20 - How to Take It, How Much, and When You'll Start Feeling a Difference

58:00 - Working With NHL, NFL & Olympic Athletes for Over a Decade

1:02:00 - Where to Find Energy Bits and What Sets Theirs Apart

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Episode Description:

Everyone is calling it nature's Ozempic. That is marketing. And it is doing a total disservice to what berberine actually does.

Berberine is not a GLP-1 drug. It does not work the same way. The weight loss outcomes are not comparable. And if you are taking it expecting to drop 15% of your body weight, you are going to be disappointed. But here is what the research actually shows, and why Dr. G takes berberine every single day.

The clinical evidence on berberine for blood sugar, cholesterol, insulin resistance, and gut health is genuinely compelling. A three month randomized controlled trial in newly diagnosed type two diabetics showed reductions in HbA1c, fasting blood glucose, and post-meal blood glucose that were comparable to metformin. A 2022 meta analysis confirmed it hits triglycerides, total cholesterol, LDL, blood pressure, and insulin resistance markers simultaneously. And the gut microbiome research is a piece almost nobody is talking about.In this episode, you will learn:

 •  What berberine actually does in the body through the AMPK pathway, why it is not a GLP-1, and what to realistically expect from it

 • Why standard berberine has a major absorption problem, what dihydroberberine is and why it may deliver 2 to 4 times more into circulation at a fraction of the dose

 • Exactly how to buy berberine intelligently, what standardization means on a label, which forms to choose, and what to avoid.

Timestamps:

0:00 - Intro

1:44 - How Berberine Works in the Body (And Why It's Not a GLP-1 Drug)

3:24 - The Weight Loss Reality: What Berberine Can and Can't Do

4:48 - Blood Sugar and Insulin Resistance: Where the Evidence Is Strongest

6:30 - Comparable to Metformin in Some Trials — What That Actually Means

7:42 - Cholesterol, Triglycerides & Cardiovascular Risk: Berberine's Strongest Evidence Base

9:44 - How Dr. G Uses Berberine in His Own Daily Routine

10:38 - Berberine's Underrated Effect on the Gut Microbiome

12:30 - The Big Absorption Problem With Standard Berberine (And the Solution)

14:22 - Dihydroberberine: 2-4x More Bioavailable in Human Trials

15:18 - How to Buy Berberine Intelligently: Standardization, Form & Third-Party Testing

17:00 - Who Should Take Berberine (And Who Shouldn't)

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Episode Description

You have been looking for yourself everywhere but inside yourself.

In this fully channeled episode, Dr. G goes inward and lets the voice within speak directly to you. Not about supplements. Not about protocols. About the thing underneath all of it. The parts of you that have been buried underground since childhood. The parts you decided were too much, too painful, too unlovable to let be seen. The parts that are still waiting.

This episode is about what healing actually is. Not a process you earn through the right habits, but a remembrance of who you already are.

In this episode, you will hear:

 • Why the love you have been seeking from everyone around you has always existed inside of you, and what it actually takes to come back to it

 • The truth about healing as a return to your natural state, and why no disease can survive a human organism that is fully in alignment

 • Your soul contract: why you came here, what your purpose actually is, and how embodying who you are changes the people around you without saying a single word

Take a deep breath. Open your heart. Let this one move something.

Timestamps:

0:00 - Intro

1:45 - The Hidden World Inside You That You've Been Running From

3:20 - Healing Is Not a Process — It's a Remembrance of Your Natural State

5:00 - The Parts of You Buried Underground That Are Dying to Be Seen

8:45 - When Your Soul Celebrates, Your Nervous System Follows

9:30 - There Is No Disease That Cannot Be Reversed With a Body in Alignment

11:00 - The Soul Contract: Why You're Here and How You Change the World

13:15 - A Message for Everyone: You Have Never Not Been Loved

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You could be eating well, working out, and doing everything right and still carry stubborn fat around your midsection that will not move. That is not a willpower problem.

Visceral fat is the fat that wraps around your organs deep inside your abdomen, and it behaves completely differently than the fat under your skin. It is metabolically active, releasing inflammatory signals into your bloodstream around the clock and driving insulin resistance, high blood pressure, and metabolic syndrome. Most people have no idea that specific supplements have actual clinical data showing they target visceral fat directly.

In this episode, Dr. G breaks down five supplements with real research behind them, what the studies actually measured, and the exact doses used.

In this episode, you'll learn:

 • Why berberine has to be taken three times a day with meals to work, and the meta analysis showing real reductions in visceral fat and waist circumference

 • The randomized controlled trial where resistant starch led to over 6 pounds of measured visceral fat loss in 8 weeks, and how to dose it without destroying your gut

 • Why EPA dose matters more than total fish oil, the 1800 milligram number from the research, and why 45% of fish oil on shelves has already gone rancid

Plus the role of magnesium in insulin resistance and visceral fat storage, why EGCG only works alongside exercise, and Dr. G's week by week protocol for building all of this into your routine.

Timestamps:

0:00 - Intro

1:44 - Supplement #1: Berberine — What the Research Actually Shows (And the Right Dose)

3:40 - Supplement #2: Resistant Starch — The Most Underrated Tool for Visceral Fat

6:07 - Supplement #3: EPA Omega-3s — Why Dose and Oxidation Both Matter

8:28 - Supplement #4: Magnesium — The Foundational Fix Most People Are Missing

10:14 - Supplement #5: EGCG — The Green Tea Extract That Amplifies What You're Already Doing

11:33 - How to Build a Visceral Fat Protocol Week by Week

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Episode Description

Heal Thy Self has never done a show on eye health. Until now. And this conversation goes a lot deeper than seeing clearly.

Dr. Bryce Applebaum is a functional neuro optometrist who rewires the connection between the eyes and the brain. Vision is not the same as eyesight. Eyesight is how you focus light. Vision is how your brain tells your eyes to move, converge, track, and make sense of the world. And in 2026, with the average adult spending over seven hours a day on screens, that system is under more stress than it has ever been.

In this episode, you'll discover:

 • Why your prescription should not get stronger every year as an adult, and why a worsening prescription is a sign your brain is adapting to stress, not a normal part of aging

 • The connection between functional vision problems and ADHD, including why convergence insufficiency and eye turns are diagnosed far more often in kids labeled with ADHD, and how vision training has gotten patients off medication entirely

 • Why blue light blocking glasses are not enough, what is actually causing your brain fog and eye fatigue after hours on a screen, and the overnight contact lenses that reshape your cornea while you sleep

Plus the foods that protect your eyes, the foods that accelerate macular degeneration, and why vision belongs at the top of your list if you are dealing with brain fog.

Find Dr. Bryce Applebaum:

• Website: https://myvisionfirst.com

• Instagram: https://www.instagram.com/drbryceappelbaum/?hl=en

• Online program: https://www.screenfit.com/

Timestamps:

0:00 - Intro

3:51 - Rapid Fire: Reversing Vision, Best/Worst Foods for Eyes & the "20/Happy" Standard

6:14 - What Makes Functional Optometry Different From a Standard Eye Exam

8:32 - Why Your Prescription Shouldn't Get Worse Every Year (But Does)

10:49 - The Myopia Epidemic: From 25% to 44% of America in One Lifetime

13:00 - How Screens Are Rewiring the Way Our Eyes and Brains Work Together

17:25 - Why Smaller, More Frequent Screens Are Making This Worse

21:16 - Dr. Apple's Own -10.50 Prescription and How He Stabilized It

23:05 - How Eyestrain From Screens Actually Makes Your Eyesight Get Worse

26:49 - Brain Fog, Blur, and Why It Builds Throughout the Day

28:26 - Do Blue Light Blockers Actually Work? The Truth

30:38 - Digital Performance Lenses: A Different Kind of Prescription for Near Work

33:34 - The Flicker Rate: Why Certain Lighting Causes Sensory Overload

38:06 - Can You Actually Reverse Your Eye Prescription? What's Real and What's Hype

42:02 - Is LASIK a Good Idea? An Eye Doctor's Honest Answer

45:22 - Orthokeratology: The Contacts You Wear at Night to Reshape Your Cornea

49:02 - Why Podcast Lighting Leaves You Mentally Exhausted

54:34 - Is It ADHD, or Is It a Vision Problem? The Overlap Is Massive

58:25 - The Best Foods and Supplements for Eye Health (And Why Seed Oils Are the Enemy)

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Andrew Huberman takes it. Peter Attia has been talking about it for years. Every serious longevity researcher has an opinion on it. And by age 40 to 60, your levels have already dropped by 50%.

NAD+ is one of the most important molecules in your body. It powers energy production in every cell, repairs DNA damage every single day, and activates the cellular pathways that regulate aging, inflammation, and metabolic function. The biology is not hype. But the way most people are taking it right now almost guarantees it is doing nothing. And Dr. G is done watching people waste their money on the wrong molecule in the wrong form at the wrong dose.

In this episode, you will learn:

 • Why you cannot raise your cellular NAD+ levels by swallowing NAD+ directly, what happens to the molecule in your digestive tract, and the precursors that actually work

 • The clinical research on NR vs NMN, which one has more published human trial data, which one the longevity research community is most excited about, and why sublingual delivery changes everything

 • Why the serving sizes on most NAD+ labels are set to make the price look reasonable rather than match the research, and what a therapeutic dose actually looks like

Plus the specific brands Dr. G uses and trusts, and how to test your own intracellular NAD+ levels before and after to see if your stack is actually working.

Timestamps:

0:00 - NAD+ Drops 50% Between Ages 40 and 60 — Here's Why That Matters 

1:37 - What NAD+ Actually Does in Every Cell of Your Body 

2:15 - The Fatigue, DNA Damage & Accelerated Aging Tied to NAD+ Decline 

3:39 - The Real Question: Is What You're Buying Actually Doing Anything? 

4:09 - Why You Cannot Raise NAD+ by Swallowing NAD+ Directly 

4:59 - The Three Precursors That Actually Work: Niacin, NR & NMN Explained 

6:49 - NR vs. NMN: What the Latest 2026 Research Actually Says 

7:34 - Why Most NAD+ Products on the Market Are Dangerously Underdosed 

9:06 - Who Should Actually Be Taking NAD+ Precursors (And Who Can Wait) 

10:14 - Dr. G's Clinical Recommendation: Sublingual NMN, Proper Dosing & Resveratrol Stacking 11:28 - How to Test Your NAD+ Levels Before and After Supplementing 

11:42 - The Brands Dr. G Recommends

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Episode Description

You might be sleeping the right number of hours and still waking up exhausted. The problem isn't how much you sleep. It's when.

Dr. Michael Breus is a clinical psychologist, board certified sleep specialist, and the world's leading authority on chronotypes — your genetic sleep schedule that governs not just when you sleep, but when you should eat, exercise, have sex, drink coffee, ask your boss for a raise, and do your best creative work. Over 3.5 million people have taken his chronotype quiz. The results have changed lives, saved jobs, and transformed relationships. This is his second time on Heal Thy Self and Dr. G says it was worth the wait.

In this episode, you'll discover:

 • Why the 5am club and mouth taping are two of the worst ideas in sleep, and what the research actually says about both

 • The thermoregulation secret behind why you wake up at 3am, why you sweat in bed, and the frozen water bottle hack that works better than most expensive sleep gadgets

 • Why dreams are emotional metabolism, how recurrent nightmares are linked to a 100% increase in suicidality, and the daytime therapy Dr. Breus is developing to help veterans process trauma through their dreams

Take the chronotype quiz and find out if you're a lion, bear, wolf, or dolphin before you listen.

Find Dr. Breus:

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

Website: https://www.thesleepdoctor.com 

Chronotype Quiz: https://www.chronoquiz.com 

Book: Sleep. Drink. Breathe. Wellness is Too Complicated — https://www.amazon.com/Sleep-Drink-Breathe-Profound-Long-Term/dp/0316576417

Timestamps:

0:00 - Intro

3:18 - Why mouth taping is dangerous and has caused deaths

5:37 - What a chronotype actually is and why it is a cheat code for life

9:38 - The patient on the verge of being fired who changed everything

18:15 - Why entrepreneurs wake up at 2am and what to do about it

24:48 - The best time to have sex based on your chronotype and hormones

38:41 - The Napa latte: Dr. Breus's emergency sleep hack

44:46 - Dreams are emotional metabolism

46:09 - Nightmares and the 100% increase in suicidality

1:04:22 - Why women's sleep apnea is chronically underdiagnosed

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There is a 45% chance the fish oil sitting in your cabinet right now is already oxidized. And rancid omega-3s do not just fail to help you. Research shows they generate pro-inflammatory byproducts that work against everything you are taking fish oil for.

Dr. G breaks down exactly how this happens, how to test what is in your cabinet tonight with zero equipment, and what to actually look for before you buy another bottle.

In this episode, you will learn:

 • The two oxidation markers most brands count on you never knowing about, the peroxide value and the anisidin value, and the total oxidation score that tells you whether your fish oil is actually fresh

 • Why the number on the front of your fish oil bottle is not the amount of omega-3s you are getting, and the simple math that reveals whether you have been underdosing for years

 • The at-home test you can do right now with one capsule, a pin, and 30 seconds that will tell you immediately whether to keep your fish oil or throw it away

Plus the specific brands that passed Dr. G's independent investigation for certificate of analysis standards, packaging, storage, meaningful EPA and DHA doses, and proper oxidation scores.

Timestamps:

0:00 - Intro

1:00 - The George Washington University Study That Exposed What's on Shelves 

1:46 - Peroxide Value, Anisidine Value & the TOTOX Score Explained 

2:18 - Why Fish Oil Is One of the Most Chemically Fragile Supplements You Can Buy 

3:10 - What Legitimate Brands Do to Protect Their Oil (And What to Look For) 

3:39 - The Label Scam: 1,000mg of Fish Oil Is Not 1,000mg of Omega-3s 

4:24 - What a Clinically Meaningful Dose of EPA and DHA Actually Looks Like 

5:09 - Three Questions to Ask Any Fish Oil Brand Before You Buy 

7:00 - How to Test the Fish Oil in Your Cabinet Right Now 

8:08 - The Brands That Passed Dr. G's Investigation

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Episode Description

You've been using alcohol, hydrogen peroxide, and Neosporin your whole life. And none of them are actually helping you heal faster. In fact, they may be slowing you down.

Justin Gardner is the founder of Active Skin Repair, a medical grade hypochlorous acid product that was originally developed for hospital use in burn units, wound care centers, and neonatal ICUs before he licensed it and brought it to the public. Dr. G has been using it since 2019, including once when he cut his finger open deep in the mountains of Tanga and used it instead of stitches. Eight days later it was nearly sealed. Three weeks later, no scar.

In this episode, you'll discover:

 • What hypochlorous acid actually is, why your white blood cells already produce it, and why it kills 99.9% of bacteria, fungi, and viruses within 15 seconds with the same safety profile as saline solution

 • Why alcohol and hydrogen peroxide kill the healthy growth factors your body produces to heal itself, and how hypochlorous acid cleans the wound without impairing the repair process

 • How parents, kids, pets, athletes, and anyone dealing with acne, eczema, sunburns, diaper rash, or chronic wounds can use one bottle for almost everything

This is the Windex of skin care. In the best possible way.

Find Active Skin Repair:

 • Website: https://activeskinrepair.com

 • Instagram: https://www.instagram.com/activeskinrepair

Timestamps:

0:00 - Intro

0:34 - Dr. G's Story: A Deep Finger Cut, No Stitches, No Scar 

1:37 - Why People Still Reach for Alcohol and Hydrogen Peroxide (And Why They Shouldn't)

2:43 - The Problem With Neosporin (Especially for Kids) 

3:42 - How the Technology Was Discovered in Hospital Wound Care 

5:57 - Same Medical-Grade Formula as What's Used in Hospitals and ICUs 

8:08 - How Active Skin Repair Got to Market (Starting With Surfers and Pro Athletes) 

10:32 - Does It Reduce Inflammation Too, or Just Kill Bacteria? 

11:06 - Using It on Your Kids from Day One: Diaper Rash, Hand-Foot-Mouth & More 

14:41 - Spray vs. Gel: Which One to Use and When 

16:32 - Does It Help Rebuild Tissue and Speed Up Healing? 

19:00 - Safe for Pets (and If They Lick It — Still Fine) 

22:25 - Acne, Eczema, Aesthetics & the Growing Cosmetic Use Case 

23:33 - Does It Target Bad Bacteria Without Disrupting the Skin Microbiome? 

27:17 - Bacteria, Fungus, and Viral Infections: What the Research Shows 

29:02 - Why Moms Are the Biggest Customers 

34:14 - Where to Get It and How to Save 25%

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Episode Description

In 2025, researchers published what may be the most important longevity study of the decade. Three years. Over 2,000 participants. A randomized controlled trial. And the results stopped the researchers themselves.

A 61% reduction in invasive cancer risk. A 39% reduction in becoming physically frail. And measurable slowing of biological aging, verified by epigenetic clocks, the most sophisticated tool science has for measuring how fast your cells are actually aging. These were not elite athletes. They were regular older adults. And the three things that produced these results are inexpensive, accessible, and available at any supplement store.

Most people are either missing them entirely or doing them in a way that produces almost no benefit. Dr. G breaks down exactly what the study found and what you need to do with it.

In this episode, you'll learn:

 • Why omega-3 deficiency carries a mortality risk comparable to smoking, and the specific EPA and DHA dose that the research shows actually slows biological aging at the cellular level

 • Why vitamin D is not optional if you exercise, and why low vitamin D means the training you are already doing is producing a fraction of the benefit it should

 • Why the combination of all three produces results that are not additive but multiplicative, and what that means for anyone over 40 who wants to change their biological trajectory

The window that matters most is not when you are 60. It is now.

Timestamps:

0:00 - Intro

1:38 - Why This Study Deserves Your Attention (And Why No One Is Talking About It) 

3:02 - Who This Episode Is For: Men Over 40 and the People Who Love Them 

4:45 - The Deficiency Crisis: Most People Are Missing All Three Interventions 

6:29 - Thing #1: Why Low Levels Are as Dangerous as Smoking 

8:44 - Thing #2: The Pro-Hormone Your Muscles and Immune System Are Waiting For 

10:37 - Thing #3: The One Thing That Is Not Optional for Healthy Aging

13:22 - What Happens When You Do All Three Together (The Numbers Are Dramatic) 

14:48 - Exactly What to Take, How Much & How Often

Learn more about your ad choices. Visit megaphone.fm/adchoices

Sponsored By:

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Episode Description

The way you show up in relationships today was decided before you even knew how to speak.

Eli Harwood is a licensed therapist, the creator of Attachment Nerd, and the author of How to Deal with Your (Anxiety, Anger, Self-Doubt, Insecurity, Trauma) So Your Kids Don't Have To. She spent nearly 20 years sitting with families watching parents who desperately wanted better for their children but had no roadmap for how to actually get there. This conversation goes deep into why 50% of us never experienced secure attachment, what that did to our sense of self, and what it actually takes to break the cycle before it passes to the next generation.

In this episode, you'll discover:

 • Why chaos can feel more like home than safety, and why the people who confuse you are often more magnetic than the people who make you feel secure

 • What happens developmentally when a child grows up in an unpredictable home and how that wound silently shapes every relationship, every breakup, and every parenting moment that follows

 • The difference between intellectually knowing this work and actually doing it, and why your kids will find every unhealed part of you no matter what

This one is for every parent, every soon to be parent, and every adult who is still trying to figure out why love feels so complicated.

Find Eli: 

 • Website: https://www.attachmentnerd.com 

 • Instagram: https://www.instagram.com/attachmentnerd 

 • TikTok: https://www.tiktok.com/@attachmentnerd 

 • YouTube: https://www.youtube.com/@attachmentnerd 

 • Book: How to Deal with Your (Anxiety, Anger, Self-Doubt, Insecurity, Trauma) So Your Kids Don't Have To — https://www.amazon.com/Deal-Your-____-Kids-Dont/dp/1632175967

Timestamps:

0:00 - Intro

1:41 - Meet Eli Harwood: Licensed Therapist & Creator of Attachment Nerd 

2:34 - Rapid Fire: Familiar vs. Safe, Anxiety vs. Love & Why "Boring" Partners Feel Wrong 

8:18 - What Brought Her to This Work (Her Own Insecure Childhood) 

10:33 - What Happens to a Child's Sense of Self When Parents Are Unavailable or Chaotic

12:22 - The Upside-Down Parent-Child Relationship: When Kids Take Care of Their Parents

16:27 - Children Know by Age One Whether Their Caregivers Are Reliable

19:32 - The Still-Face Experiment: What Happens When a Parent Goes Emotionally Blank 

22:44 - How Kids Cope: Performing, People-Pleasing, Drinking, Managing 

25:00 - You Notice Others' Tension Before Your Own (And Why) 

27:41 - What Secure Attachment Actually Looks Like in a Family 

30:12 - Breaking Generational Patterns: Why Knowledge Alone Isn't Enough 

33:43 - How to Apologize to Your Kids the Right Way 

38:08 - Fighting in Front of Your Kids: What the Research Actually Says 

43:12 - The Moment He Turned the Lens Inward (And Why Relationships Are the Boot Camp)

47:05 - Your Kids Are Heat-Seeking Hovercrafts for Whatever Is Unhealed in You 

51:33 - Why This Research Is Now Accessible (And Why It Wasn't Before) 

55:22 - What We Bring Into Relationships When We Don't Have a Healthy Sense of Self 

59:42 - The Book: A Guidebook for Parents Who Didn't Have Secure Modeling

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