True Health Revealed

Kathleen Zelman, Tom Rifai
  • 5.0 (9)
  • NUTRITION
  • SEMIWEEKLY SERIES

In this engaging podcast series, health experts reveal the truth about lifestyle as medicine and share empowering ways to improve your life!

  1. New Year, New You! Weight Loss Focused On Health

    EPISODE 1

    New Year, New You! Weight Loss Focused On Health

    Join us on our inaugural True Health Revealed podcast with weight-loss scientist, Dr. John Foreyt, whose research and writing deals with many aspects of obesity-related illness and coping mechanisms for health benefits. He will share his behavioral strategies that can lead to permanent lifestyle changes necessary for healthy body weight.

    40 min
  2. New Year, New You: Weight Loss Strategies that Keep Weight Off

    EPISODE 2

    New Year, New You: Weight Loss Strategies that Keep Weight Off

    Dr. Wyatt has spent her career focused on the science of weight management. Her analogies and motivation are sure to help people better understand the secrets to maintaining lost weight. Visit the True Health Initiative website's podcast page for more information.

    48 min

  3. EPISODE 3

    Leading Cardiologist’s Perspective on Plants for Heart Health

    In this conversation with Director of Cardiovascular Medicine at Rush University, Dr. Kim Williams, we discuss his perspective on plants for heart health; specifically, the power of a plant-pure approach to cardiovascular disease, particularly in very high-risk patients.

    52 min
  4. How Sodium Reduction Improves Public Health

    EPISODE 4

    How Sodium Reduction Improves Public Health

    Most Americans consume dietary sodium exceeding age-specific government-recommended targets of 1,500–2,300 mg/day per person. Americans consume on average 50% more than the recommended limit for those age 14 years and older which could have profound impacts on later health outcomes. It’s not the salt shaker - The majority (71%) of US dietary sodium comes from restaurant and packaged foods. Why is it important? Excess sodium intake contributes to hypertension and cardiovascular disease, which is the leading cause of death in the United States. For years, experts and the government have been recommending a reduction in the amount of sodium in our diets and recently – October, 2021 – the FDA announced voluntary sodium reduction goals for Commercially Processed, Packaged, and Prepared Foods. A major announcement aimed at reducing the burden of diet-related chronic disease, improve #publichealth and advance health equity... Today to enlighten us on voluntary sodium reduction goals is our guest, Robin McKinnon, PhD, MPA, Senior Advisor for Nutrition Policy at the Food and Drug Administration (FDA) Center for Food Safety and Applied Nutrition (CFSAN). Dr. McKinnon works to advance the FDA’s nutrition-related activities across CFSAN, including those related to sodium reduction. Prior to joining the FDA, Dr. McKinnon was a Health Policy Specialist at the National Cancer Institute (NCI), National Institutes of Health. At NCI, Dr. McKinnon led initiatives to advance policy-relevant research on diet, obesity and physical activity. Dr. McKinnon has a Ph.D. in Public Policy and Administration from the George Washington University and a Masters in Public Administration from Harvard University.

    32 min
  5. Obesity and Fat Shaming: Do Calories Really Count? A Geneticist’s Take

    EPISODE 5

    Obesity and Fat Shaming: Do Calories Really Count? A Geneticist’s Take

    Cambridge Professor and Obesity Geneticist, Giles Yeo (pronounced YO) PhD and I discuss the genetics and epigenetics of obesity and the influence of our food environment on our collective health, from a practical and actionable level. He makes a strong case why calorie counting is overrated, why BMI is a poor tool to assess metabolic health risk, why fat shaming is not helpful and why he, with all he knows, is a flexitarian. He adds a very interesting story of when he fully stopped meat, and then what happened when he restarted eating it. There’s more too but you’ll just have to listen to find out! #weightstigma

    37 min
  6. The DASH Diet with Frank Sacks and Larry Appel

    EPISODE 6

    The DASH Diet with Frank Sacks and Larry Appel

    In this landmark interview (the first ever recorded interview of Drs. Appel and Sacks together!) we discuss the origins of the DASH Diet. DASH means Dietary Approaches to Stop Hypertension. It’s an eating plan, from before it was “low sodium” to variations with OmniHeart (comparing standard high carb DASH to reduced carb approaches emphasizing higher, largely plant based, proteins and monounsaturated fats) to OmniCarb (comparing two healthy versions of DASH: one low glycemic index and the other high glycemic index) to see what, if any impact, there would be in differing glycemic index in the most at risk subjects: those with insulin resistance. The answers to our questions may surprise you! And as always, Kathleen and I make sure that there are plenty of actionable nuggets to take away from each episode that will increase the odds of your adding not only years to your life, but life to your years!

    45 min

  7. EPISODE 7

    Benefits vs Risks of Alcohol

    The Guidelines may be relatively consistent but drinking patterns (especially during Covid-19 pandemic), and types of beverages have changed significantly. Harvard’s Dr. Eric Rimm, thought leader, alcohol researcher, and True Health Initiative Council member, joins Kathleen Zelman on the podcast for a spirited conversation into the prevailing wisdom and body of evidence on alcohol consumption. There is no recommendation to start drinking for health. So, if you don’t drink, don’t start. The rest applies to those who do drink alcohol.  They discuss how, in the context of a healthy lifestyle that includes regular physical activity, not smoking, wholesome diet and healthy body weight, alcohol in moderation confers health benefits. Learn more about the risks; who should avoid alcohol; binge drinking and the importance of moderation. Key messages: The weight of the evidence continues to support moderate drinking defined as two drinks per day for men and one drink per day for women.Many variables play into these recommendations including genetics, so it is wise to discuss alcohol consumption with your physician.It doesn’t matter if you choose spirits, wine or beer.A drink (standard drink equivalent) is 1.5 ounces of 80-proof distilled spirits, OR 5 ounces of 12% alcohol wine, OR 12 ounces regular (not high gravity or craft) 5% alcohol beer.Beware of the calories! Drinking too much leads to weight gain. Most alcohol is 100-150 calories per serving but that does not include mixers.It’s best to enjoy alcohol with food and it’s not a bad idea to take off one day a week of alcohol consumption.

    42 min
  8. Sustainable Foods for Us and Our Planet

    EPISODE 8

    Sustainable Foods for Us and Our Planet

    There is no disputing that diet is the single most important predictor of health – it is the leading cause of mortality in the US, causing more than half a million deaths per year. We are drowning in a food supply of high calorie, low nutrition foods and unhealthy diets. Today’s podcast is a thought provoking and enlightening discussion about sustainable diets that are good for your health and good for the planet. According to our experts David L. Katz, MD, MPH and Kate Geagan, MS, RDN, anything that is not sustainable and good for the planet should be off the menu.  They urged us to think of Mother Nature as a stock that we all own, and in doing so, we all have a role to play in choosing healthy sustainable foods for us and our planet. Key Messages: Sign up at NoBeefWeek.org for #nobeefweek, April 18-24, 2022.Americans eat twice as much meat as recommended by the Dietary Guidelines for Americans.Replacing some or all of the meat with protein rich legumes (beans, lentils, peas, soy) is an inexpensive and healthy way to meet your protein needs.Reduce the amount of highly processed foods and eat more plant foods such as whole fruits, vegetables, whole grains, legumes, nuts and seeds.Become a Flexitarian and enjoy a plant predominant diet with occasional animal based foods like fish, poultry or modest portions of other meats, keeping highly processed foods and beverages down to as realistically low an amount as possible.Embrace Meatless Mondays by eating more plant protein.Lower your carbon footprint by buying less food, wasting less, cooking more, eating fewer high calorie, low nutritional value foods and buying locally grown food.

    55 min
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In this engaging podcast series, health experts reveal the truth about lifestyle as medicine and share empowering ways to improve your life!

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