Perflow

Dr Paul Ch'en & Dr Wafaa Abdel-Hadi
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  • MEDICINE

The Perflow Podcast explores what truly shapes our health—and how we can take a more active role in it. In a world of conflicting advice and complex health messaging, Perflow exists to bring clarity, context and practical insight to listeners who want to understand their health more deeply.

Episodes

  1. 2 DAYS AGO

    Episode 3- How Thoughts Shape Your Body: Mindset and Health

    Overview: This episode explores the profound impact of mindset on health, stress, and disease management. Dr. Paul Ch'en and Dr. Wafaa discuss how thoughts influence physical health, the importance of resilience, and practical ways to cultivate a positive mindset. Key Topics Mindset's role in health and disease Impact of stress and automatic negative thoughts Resilience and emotional well-being The influence of diet, sleep, and exercise on mindset Practical strategies to improve mental health Resources A placebo effect on postprandial glycaemia - PubMed  Dr. David Unwin's work on diabetes reversal: Long-Term Efficacy and Safety of a Low-Carbohydrate Diet in Type 2 Diabetes Remission: A Systematic Review - PubMed TOWARD, a metabolic health intervention, demonstrates robust 1-year weight loss and cost-savings through deprescription - PubMed  Jeremy Hoic: The Doctor You Bessel Van Der Kolk: The Body Keeps the Score

    24 min

  2. 27 APR

    Episode 2- Navigating Nutrition: Practical Insights from a Functional Medicine Perspective

    Overview: Discover easy-to-implement strategies to improve your diet and manage blood sugar levels effectively. In this episode, Dr. Paul and Dr. Wafaa share expert tips on personalized nutrition, mindful eating, and the science behind blood sugar and inflammation. Key Topics The importance of personalized nutrition and bio-individual eating habitsHow blood sugar spikes influence insulin, cortisol, and stress responsesThe role of glycemic index and food sequencing in blood sugar managementPractical tips for mindful eating: slowing down with chopsticks and smaller utensilsThe impact of ultra-processed foods and hidden sugars on healthThe benefits of steaming vegetables and using herbs like curcumin and cuminUsing continuous glucose monitoring (CGM) for self-experimentation and awarenessFood combinations that minimize blood sugar spikes, such as eating vegetables and meats before riceThe concept of "Hara Hachibu" and eating to 80% for better digestion and satietySimple meal prep ideas: stir-fries with buckwheat noodles, homemade guacamole and crackersThe importance of trial and error to discover what foods make you feel goodHow to politely decline unwanted foods using neuro-linguistic techniquesThe mental shift: building awareness and intentionality in food choices Resources: What is HbA1c? | Blood Test | Target Levels | Diabetes UK Role of Sugars in Human Neutrophillic Phagocytosis Food Order Has a Significant Impact on Postprandial Glucose and Insulin Levels - PMC Continuous Glucose Monitoring (CGM) Patricia Daly - Functional Medicine Nutrition Therapist (search for more details) Culinary Herbs for Inflammation: Curcumin and Garlic

    26 min

  3. 20 APR

    Episode 0- Unlocking Self-Care: The PerFlow Podcast Introduction

    Overview Join Dr. Paul Ch'en and Dr. Wafaa Abdel-Hadi as they introduce the PerFlow podcast, exploring self-care, lifestyle medicine, and holistic health. Discover their backgrounds, the purpose of the series, and practical tips for better health and personal growth. Key Topics Self-care and personal growth The role of lifestyle medicine in health The concept and origin of PerFlow Importance of habits and habit formation Preventive healthcare and patient empowerment Takeaways Self-care encompasses self-help, self-reliance, self-awareness, and self-actualization. Genes are not the sole determinants of health; lifestyle and habits play a crucial role. PerFlow stands for Personal Growth and Development and Flow, emphasizing holistic well-being. Habit formation is key to sustainable health improvements, including sleep, exercise, and social connection. The podcast aims to challenge conventional health narratives and empower individuals to take control of their health. Chapters 00:00 Exploring Functional Medicine and Its Impact 02:59 The Role of Prevention in Healthcare 09:04 The Concept of Perflow and Its Significance 14:20 Conclusion and Next Steps 15:37 The Importance of Sleep and Daily Routines

    19 min

  4. 20 APR

    Episode 1- Self-Care and Well-Being: Practical Strategies From Healthcare Professionals

    Overview In this episode of Perflow, Dr. Paul and Wafaa discuss the importance of self-care in healthcare, sharing personal stories, practical tips, and insights to help professionals prioritize their well-being amidst busy schedules. Learn how small daily habits can make a significant difference in health, happiness, and longevity. Key Topics: The challenge of balancing self-care with professional and personal responsibilitiesThe role of lifestyle medicine in preventing disease and promoting well-beingPractical steps to incorporate movement and hydration into daily routinesThe impact of stress and sympathetic overactivity on healthPersonal stories illustrating the power of self-care, including Patricia Daly’s inspiring exampleHow to start with small, achievable habits like walking and mindful breathingThe importance of self-awareness, self-acceptance, and intrinsic motivation in health behavior change Resources: Patricia Daly - Nutritional Therapy (or search for her story online) Jane Fonda Workouts on YouTube Jane Fonda: Walking Cardio Workout : Level 1 Association between long working hours and liver enzymes: evidence from the Korea National Health and Nutrition Examination Survey, 2007–2017 - PMC Song JH, Kim HR, et. al. Ann Occup Environ Med. 2022 May 13;34:e9. doi: 10.35371/aoem.2022.34.e9. PMID: 35801225; PMCID: PMC9209099.

    24 min
  • 4 Episodes

About

The Perflow Podcast explores what truly shapes our health—and how we can take a more active role in it. In a world of conflicting advice and complex health messaging, Perflow exists to bring clarity, context and practical insight to listeners who want to understand their health more deeply.

Information

  • Creator
    Dr Paul Ch'en & Dr Wafaa Abdel-Hadi
  • Years Active
    2k
  • Episodes
    4
  • Rating
    Clean
  • Copyright
    © 2026 Dr Paul Ch'en & Dr Wafaa Abdel-Hadi
  • Show Website
    Perflow