Radical Vitality Kanchan Koya

Welcome to Radical Vitality! In this episode, I speak with Dr. Will Bulsiewicz, a gastroenterologist and New York Times best-selling author, to discuss the fascinating interconnectedness of gut health with every aspect of our well-being. 

Gut health is inextricably linked with our overall health, disease risk and longevity. The science is emerging at breakneck speed and it’s telling us that most if not all of our chronic disease burden has a relationship of some sort with the health and vitality of our gut. There is compelling, accumulating evidence that when people have high-fiber, plant-rich diets, they significantly lower their risks of these diseases, and this is precisely what Dr. B speaks with me about today.

The microbiome is like a command center for human health, which includes digestion as well as metabolism, the immune system, hormones, mood, and brain health. Dr. B emphasizes the importance of examining one’s bowel movement patterns to identify potential problems and understand the possible interconnectedness of other symptoms with one’s gut health.

We speak about the imperative of eating a wide variety of plants and fermented foods. For me, the best way to ensure consistent diversity across plants is to make them delicious! Dr. B then walks us through two companies he is associated with, firstly Zoe, which I can vouch is amazing, that offers microbiome testing and very personalized diet suggestions, as well as 38TERA, which manufactures a truly innovative microbiome and prebiotic fiber supplement. 

If you want to learn more about how gut health is connected to seemingly every pillar of our health, from inflammation, exercise, sleep, skin, and even conditions such as leaky gut and acid reflux, and simple yet powerful ways to optimize it, this episode is not to be missed! 



Episode Outline:

(03:12) The importance of prioritizing gut health

(09:23) Signs that your gut health is great, or not

(12:33) Bristol Stool Scale

(19:20) Gut microbiome tests and the Zoe diet

(28:45) The gut loves consistent variety!

(34:42) Coffee and acid reflux

(38:01) Everyday foods Dr. B recommends for gut health

(42:29) America doesn’t have a protein problem but a fiber problem

(50:59) Fiber supplements vs the real thing

(52:43) Exercise and the gut connection(55:32) Small fasts yield big impact

(1:00:09) Truth behind leaky gut

(1:05:13) Hormesis, or how different kinds of stress impact the microbiome

(1:10:20) The nuance of probiotics 



Resources Referenced:

Efficacy of Probiotics in Children and Adolescents With Atopic Dermatitis: research paper

Bristol stool scale: diagram

Going Head to Head with Heartburn course: enroll here

How to Become FIBER FUELLED and Revolutionize Your Health: Momlight! podcast episode

Can Spices Improve Your Health? with Kanchan Koya: ZOE podcast episode



Connect with Dr. Will Bulsiewicz: 

Instagram: @theguthealthmd

Website: theplantfedgut.com

Learn more about Zoe: zoe.com

Learn more about Dr. B's new science-based prebiotic supplement: 38tera.com

Buy Fiber Fueled

Buy The Fiber Fueled Cookbook

 

Connect with Kanchan: 

Instagram

Website

Subscribe on YouTube

Welcome to Radical Vitality! In this episode, I speak with Dr. Sue Varma, a distinguished psychiatrist and cognitive behavioral therapist, to discuss her latest book, Practical Optimism, which holds the keys to establishing greater meaning, mastery, and acceptance in your life. 

Dr. Varma’s new book, Practical Optimism, is written as a solution to the mental health crisis our society continues to face. Practical optimism is about becoming a resourceful, realistic, and thoughtful problem solver. It’s a mindset to develop so that you can cope with any crisis and use it as fuel to flourish, supported by life skills. 

Optimists are predisposed to better mental health than non-optimists. Dr. Varma draws a distinct line between toxic optimists and practical optimists. Optimists are defined as taking positive action steps, investing in themselves, and having better habits than non-optimists. Ultimately, she stresses, practical optimism is a practice, like yoga or journaling.

Dr. Varma introduces the 8 pillars to becoming a practical optimist as detailed in her book. In several cases, she compares how a pessimist and an optimist might handle the same situation to illuminate the best form of behavior. She also offers quick-to-implement tips for when you’re up against negative emotions, such as the name it, claim it, frame it, tame it framework. 

Ultimately, there is no health without mental health. Good and bad feelings will come and go, and they are all part of the human experience. This conversation with Dr. Varma is honestly full of amazing wellness tips that you can integrate into your daily wellness practice today!

Episode Outline:

(03:09) Dr. Varma’s passion for psychiatry began at home 

(05:55) Current state of mental health

(09:02) Optimists tend to be the mental healthiest

(12:04) Research of resilience

(14:54) How to become a practical optimist

(18:58) What to do with negative feelings 

(26:05) Introduction to the eight pillars of practical optimism

(31:43) Physical health supports an optimistic mindset 

(38:02) Intentional social media habits

(42:51) Tips for engaging in a healthy hustle culture 

(48:09) Dr. Varma’s non-negotiable daily habit



Resources Referenced:

Wherever You Go, There You Are by Jon Kabat-Zin



Connect with Dr. Sue Varma:

Instagram

Website

Newsletter

Order Practical Optimism: The Art, Science & Practice Of Exceptional Wellbeing



Connect with Kanchan: 

Instagram 

Website

NewsletterSubscribe on YouTube

Muzammil Ahmad is a medical student and a nutrition coach on a mission to raise awareness about the health benefits of plant-based diets and the importance of the role of diet in disease prevention, disease risk and disease progression.

Muzammil believes in 'food as medicine' and utilizing lifestyle changes to optimize one’s health. As a medical student, he is passionate about transforming a reactionary approach to medicine to a more proactive approach.

In this episode, Muzammil shares how his journey to a plant based lifestyle helped him conquer his health problems and how we can all lean into science behind plant-based diets to live a life of radical vitality. Learn more at www.drplantbased.ca and follow Muzammil on instagram @dr.plantbased

If you are tired of the nutrition wars, mindless bickering among so called health experts and diet debates and are looking for REAL solutions for optimal brain and overall health, this conversation is for you.

Drs. Ayesha and Dean Sherzai are clinicians, researchers and educators on a mission to help us prevent Alzheimers disease, prevent cognitive decline and enjoy optimal brain (and overall) health through the power of science-based dietary and lifestyle measures.

Learn about the best diet for brain health based on the scientific evidence and other key lifestyle practices that can help you show up as the sharpest version of yourself so you can share your gifts with the world, be present for those you love and essentially live a life of radical vitality.

Pick up their new book THE 30 DAY ALZHEIMER'S SOLUTION here and follow them on Instagram @sherzaimd. 



About the Sherzais:

Dr. Dean Sherzai is a behavioral neurologist / neuroscientist whose entire life has been dedicated to behavioral change models at the community and population level. He has revolutionized the world of public health nationally and internationally. Dean finished his medical and neurology residencies at Georgetown University with a subsequent fellowship in neurodegenerative diseases at the National Institutes of Health, followed by a second fellowship in Dementia and Geriatrics at the University of California, San Diego. He also holds two master’s Degrees; in advanced sciences at UCSD and in lifestyle epidemiology from Loma Linda University. He has received a PhD in Healthcare leadership focused on community empowerment from Loma Linda/Andrews University. Finally, he completed the executive leadership program at Harvard Business School. His vision has always been to revolutionize healthcare by empowering communities to take control of their own health.

Dr. Ayesha Sherzai finished two residencies at Loma Linda University; preventive medicine and neurology. She also holds a master’s in advanced sciences from UCSD. Subsequent to completing her residency Dr. Sherzai completed a fellowship in vascular neurology from Columbia University, and is currently enrolled to finish a PhD in women’s leadership. Knowing the importance of empowering her patients, and their communities Ayesha completed an extensive culinary training program and now teaches large populations how to make tasty, easy, and healthy food for their brain health.

If you are ready to go from feeling effing tired to effing fantastic, this episode with the wise and inspiring Dr. Amy Shah is a must listen.

Dr. Amy Shah is a Cornell, Harvard and Columbia trained double board certified physician who realised she herself was on the brink of burnout. When a dark moment in a car crash served as a wake up call, she decided that this sense of constant fatigue wasn't ok or normal and there had to be another way.

Combining the science around circadian rhythms, time restricted eating, fasting, microbiome and emotional health, Dr. Shah's blueprint is a game changing, revolutionary, science backed approach to reclaiming your energy and your life so you can enjoy Radical Vitality in this lifetime.

You can buy Dr Shah's brand new critically acclaimed book I'm So Effing Tired here and follow her on instagam @fastingmd. 

Dr. Ana-Maria Temple has been practicing medicine since 1995 and has treated over 36,000 patients. In her revolutionary new book The Rule of 5, Dr Temple shares her blueprint to transform our kids' (and families') health so we can live long, vibrant, disease-free lives.

Dr Temple's approach focuses on less not more medications, recognising that food and lifestyle can be our most potent solutions.Dr Temple also knows that in our modern world, this isn't always easy. Her own experience with her kids and their health struggles have led her to develop a very practical, step up step, compassionate and actionable road map where wellness is a family affair and every baby step adds up to more vitality for your kids and yourselves.

In this episode, Dr Ana-Maria educates, inspires and empowers us to raise healthy, strong, resilient kids by focusing on progress not perfection. She has inspired me to take the baby steps towards better family health and I know she will do the same for you.

Pick up Dr. Ana-Maria's book The Rule of 5 or learn more about working with her here. You can also follow her on instagram where she is always sharing valuable uplifting content to inspire radical vitality for our families and ourselves.