Episode Highlights With Nazlie Lafefi

• Why most OTC medications are outdated and were created before we understood inflammation and its role
• The reason many products don’t address root causes and aren’t helpful in the long-term
• Surprising ways that many OTC medications work
• How to address the root cause of colds and flu at the inflammatory level
• The respiratory lining is similar to the gut lining and ways to support it
• OTC products can damage the respiratory lining just like we can damage the gut lining
• Yet another reason to avoid sugar 
• The fascinating way she discovered this new approach when studying signaling molecules
• Problems with the conventional approach to handling allergies
• How some OTC products get in the way of the body's natural repair process 
• Why taking allergy medication can make you more prone to getting sick
• How aspirin plus omega-3 can help the body build resolvins and shorten the duration of illness

Resources We Mention

• Biovanta
• Ready, Set, Food

Episode Highlights With Dr. Gabrielle Lyon

• Why the body becomes less efficient at protein turnover with age and how to counteract this
• The biggest needle movers when it comes to building muscle
• Why not to train to get better and what to do instead
• How to build an effective structure for getting stronger that doesn’t have to take a ton of time
• Why high-intensity training even just once a week, can make a huge difference
• When you exercise, you sensitize muscles to glucose
• The long-term benefits of training on hormones and aging
• Differences between women and men with training and hormones
• The most important workouts women can do
• What to know about sarcopenia and what we can do about it
• Sarcopenia is not a disease of aging but a disease of inactivity 
• How this relates to cardiovascular disease and Alzheimer's
• What the normal recommendations get wrong about protein consumption
• Quality of protein matters and how to optimize this
• Dietary protein is essential to building and maintaining muscle but quality matters a lot
• The normal dietary protein numbers are just the minimum to avoid deficiency and are not adequate for building muscle and being metabolically optimal
• Standards vs goals for getting better
• How to use technology and tracking to your advantage in making these changes

Resources We Mention

• Forever Strong: A New, Science-Based Strategy for Aging Well by Dr. Gabrielle Lyon
• Dr. Gabrielle Lyon - website
• Dr. Gabrielle Lyon - Podcast
• Hand Grip Strengthener

Episode Highlights With Dr. Gabrielle Lyon

• Why she went back to study nutrition after becoming a doctor and what she learned
• The one patient that changed her life and her career trajectory 
• Why we’ve been trying and failing to fix an obesity epidemic for 50 years and why we’ve gotten worse, not better
• Fat is just a symptom of unhealthy skeletal muscle 
• What happens when a person doesn’t have healthy skeletal muscle
• The myth of “healthy sedentary individuals”
• Having healthy skeletal muscle is the only way to be healthy
• Skeletal muscle is its own organ system and why this is important 
• Why muscle is the best protection for having a healthy pregnancy
• Skeletal muscle is the only organ system
• What a DEXA is and what it measures
• The division between muscle mass and strength
• What is happening in the body and the blood with unhealthy skeletal muscle
• The loss of lean muscle mass is more detrimental than excess body fat!
• How waist-to-hip ratio is helpful in understanding where fat is 

Resources We Mention

• Forever Strong: A New, Science-Based Strategy for Aging Well by Dr. Gabrielle Lyon
• Dr. Gabrielle Lyon - website
• Dr. Gabrielle Lyon - Podcast

Episode Highlights With Caroline Alan

• What plant-based minerals are and how they are much different than other forms of minerals
• How we can get minerals from decomposed plants 
• The molecules inside humate: humic and fulvic 
• Minerals fuel the cells via mitochondria in the cells
• Fulvic is an intracellular molecule that removes toxins from the cell and humic hangs out in the blood to help remove inflammation-causing elements
• These can actually be helpful in removing heavy metals
• There are 70+ minerals in plant-based minerals in the ratio that the body needs
• How quickly these can work within the body
• The reason these can be absorbed even without a healthy gut lining!
• How humic interacts with the cell wall to help it and can improve hydration
• Specific tips for athletes with minerals 
• Minerals drive all the biosynthesis processes in the body!
• How minerals relate to bone health and why to think about this differently
• The problem with megadosing specific minerals without balancing minerals in the body
• One theory of why some athletes end up with osteopenia at earlier ages 
• Mineral usage for kids and pregnant or nursing mothers
• How humic can help with glyphosate exposure

Resources We Mention

• Beam Minerals

Episode Highlights With Caroline Alan

• Why modern humans are experiencing so many mineral deficiencies
• The reason modern humans can’t get enough minerals from food
• How minerals impact mitochondria and why this is so important
• Your body makes amino acids but minerals must be ingested 
• We are often operating at 40% of the mineral levels we actually need
• Symptoms of mineral deficiency
• How mineral depletion affects the nervous system and cellular health
• Her own experience with mineral depletion
• How to get minerals back into the cells correctly
• What fulvic and humic minerals are and what they do 
• Macrominerals vs microminerals
• The problem with megadosing minerals - your body is not a car

Resources We Mention

• Beam Minerals
• Caroline Alan - Website
• Caroline Alan - Instagram

Episode Highlights With Dr. Olga Stevko

• What resilience is and why it is important 
• Common traits of people who are resilient 
• What kinds of things can lower our resilience 
• How the language we use toward ourselves and our children can impact us drastically
• A way to become the observer in a situation to shift focus and become more resilient
• Ways to cultivate resilience with small daily practices
• How resilience can help us when we go through difficult situations

Resources We Mention

• Dr. Olga Stevko - website

Episode Highlights With Dr. Olga Stevko

• What emotional intelligence is and how it affects all areas of life
• We need to be able to feel to have emotional intelligence
• What happens when people feel too little or too much
• Problems that can arise if someone has very high emotional intelligence
• Ways to improve emotional intelligence 
• How unconscious programs are formed from trauma and life events or passed genetically
• What mirror neurons are and how they can be helpful
• How pets can help with emotional intelligence
• Ways to deal with unconscious programming 
• Her term: what artificial emotional intelligence is
• How she helps people with the unconscious level without using hypnosis
• Genetic trauma and how it can affect the unconscious level without you even being aware of it

Resources We Mention

• Dr. Olga Stevko - website

Episode Highlights With Veronica

• How we can befriend our bodies and nervous systems to help create the life we want
• The pitfalls that women especially can fall into when it comes to nervous system health
• How this relates to reproductive health, especially for women
• Deeper nervous system healing that goes beyond just affirmations and talking
• How to make amends with your body and start to signal safety
• Ways to build a nervous system healthy environment in our homes and teach our kids good nervous system habits from a young age
• How to integrate nervous system health into your whole day
• What co-regulation is and how to create it with your partner and kids

Resources We Mention

• Veronica Rottman - website
• Veronica Rottman - Instagram

Episode Highlights With Veronica

• What somatic healing is
• The way this ties into nervous system healing
• Somatics is a broad term that includes all things that mean healing through the body
• Modalities that are included in somatic healing 
• What somatic experiencing is
• How we can use the body to help resolve trauma and promote mental wellness
• What polyvagal theory is and why it is important 
• 80% of thoughts, emotions, and experiences are moving from the body up
• Why nervous system healing isn’t just deciding not to be stressed… we have to show our bodies that we are safe
• What the “four Fs” are and why they matter: Fight, Flight, Freeze, or Fawn 
• A ventral vagal state is a state of safety
• How to build capacity for safety in the nervous system

Resources We Mention

• Veronica Rottman - website

Episode Highlights With Dr. Mina

• How hormone changes affect the skin
• Why the skin changes at menopause and what to do about it
• The reason menopause isn’t a bigger part of the conversation 
• Why acne can happen again in menopause 
• The reason hair loss happens sometimes during menopause
• What to know about different skincare procedures 
• Procedures that can be helpful and what to avoid (plus risks and downsides)
• At-home devices that work and ones to avoid

Resources We Mention

• The Skin Real
• Mito Red Light

Episode Highlights With Dr. Mina

• What a minimalist skincare routine is and why keeping it simple can be best 
• Skincare is self-care but it doesn’t have to be elaborate or expensive
• The basics of a skincare routine that works and what you don’t need
• Products that can help you age gracefully without any extreme procedures
• Over-the-counter products that can work
• How a vitamin A cream can be beneficial
• Vitamin C serums and if they can be helpful
• What different skin types actually need and the real truth about skin types
• How to build skincare habits around your skin type and skin goals
• An inside-out approach to good skin
• Skincare is whole body care

Resources We Mention

• Dr. Mary Alice Mina
• Eidon
• OneSkin