Social-Ize Your Health Podcast ™

Dr. Shelly Ann
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  • Nutrition
  • Monthly Series

I just love a health and wellness story! I hope you do too. The whole idea of changing one’s life, healthily, truly resonates with me.  As such, good health is to be shared, and if you are not there yet, it won’t be long before, as you join us on ‘Social-Ize Your Health'.  Social-Ize Your Health is a monthly, Jamaica-based health and wellness podcast, exploring practical, science-informed topics related to everyday health, nutrition, fitness, skincare, and overall wellbeing. We will also provide you with the opportunity to share your health and wellness stories and a whole lot more! So, you can go healthy like you mean it!  Join me, Dr. Shelly Ann (not medically), a Researcher, Educator, Certified Nutrition Coach, and most importantly, a Health and Wellness Nut, as I explore the mentioned topics with you and have other candid conversations surrounding health and overall wellbeing. Just like that!Join me nuh! Update:   🌿 Exciting news! The podcast episodes are now coming to you weekly, while still keeping the seasonal theme you love. I hope you’ll enjoy these bite-sized,  healthful insights as we continue to Social-Ize our health together.Catch you on the next episode  — and as always, stay blessed! Disclaimer:  This podcast is for educational purposes only and is not intended to replace medical advice, diagnosis, or treatment. Please consult your healthcare provider regarding any health concerns or before making changes to your health routine.

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  1. Episode 1

    You're Sleeping...But Are You Resting?

    Do you wake up feeling tired even after getting a full night's sleep? If so, you're not alone. Many people assume that exhaustion is simply the result of not getting enough sleep. However, sleep and rest are not always the same thing.  In this episode, we explore the important distinction between sleep and rest, why so many people still feel fatigued despite getting enough hours in bed, and the different ways our bodies and minds recover from the demands of daily life.  If you've ever found yourself asking, "Why am I still tired?" this episode is for you.  Key Takeaway: Sleep is vital, but it cannot address every form of fatigue, and sometimes the most productive thing you can do is rest  ***You can find the full list of researched references and further readings below.  Main Discussion Points The difference between sleep and restWhy you are sleeping but not necessarily restingThe seven types of rest and what they meanPractical strategies to improve recovery and restore energyWhy rest should be viewed as an essential part of health—not a luxuryRelated Episode: Sleepmaxxing - Optimizing Sleep Like a HackerStay in the Know: *** Subscribe to the blog's newsletter to stay informed and enjoy additional health and wellness topics. Things you can do right now to improve your health  Resources/Freebies: 1.     Helpful Blog Posts/Videos:  Exercise and Mental HealthLongevity Habits of the World's Blue Zones2.   Almonds and Olivez Wellness Blog References and Further Readings 1.       Carskadon, Mary & Dement, William. (1989). Normal Human Sleep: An Overview. Principles and Practice of Sleep Medicine. M.H. Kryger (Ed.). W.B. Saunders, Philadelphia. 3-13. 2.       Leive, L., & Morrison, R. (2020). Essential characteristics of sleep from the occupational science perspective. Cadernos Brasileiros de Terapia Ocupacional. Ahead of Print. https://doi.org/10.4322/2526-8910.ctoARF1954 3.       Longman, D.P. and Shaw, C.N. (2026), Homo sapiens, industrialisation and the environmental mismatch hypothesis. Biol Rev, 101: 580-601. https://doi.org/10.1111/brv.70094 For more Health and Wellness tips, subscribe to the Social-Ize Your Health ™   Podcast on Spotify and Apple or wherever you listen to podcasts. Leave a review and share it with someone who enjoys real conversations about health.  Send us Fan Mail Thanks for listening! Have a great day!

    You're Sleeping...But Are You Resting?

  2. Episode 2

    Is Your Lifestyle Quietly Damaging Your Brain?

    When we think about protecting our health, we often focus on our heart, blood pressure, blood sugar, or weight. But how often do we think about our brain? The truth is that brain health is influenced by many of the same lifestyle habits that affect the rest of the body. In this episode, we explore the fascinating connection between lifestyle and brain function. We discuss what brain health really means, the factors that may contribute to cognitive decline, and practical ways to support memory, focus, learning, and overall brain wellbeing throughout life. Key Takeaway: While aging is inevitable, growing evidence suggests that many aspects of brain health may be influenced by the choices we make every day. ***You can find the full list of researched references and further readings below. Main Discussion Points What does brain health actually mean?Why cognitive health matters long before old ageLifestyle factors that can affect brain healthPractical ways to support your brain, especially as you age.Related Episode: You’re Sleeping…But Are You Resting?Sleepmaxxing – Optimizing Sleep Like a HackerIs Loneliness a Health Risk?Ultra-Processed Foods: How Much is Too Much?Stay in the Know: *** Subscribe to the blog's newsletter to stay informed and enjoy additional health and wellness topics. Things you can do right now to improve your health Resources/Freebies: 1. Helpful Blog Posts/Videos: Top 5 Foods for Memory and Brain HealthExercise and Mental Health: Is There a Positive Link?Longevity Habits from the World’s Blue ZonesThe Mediterranean Diet2. Almonds and Olivez Wellness Blog Reflection Question: If your daily habits could either protect or harm your brain over the next decade, what is one habit you would change starting today? References and Further Readings Dukelow, T., et al. (2023). Modifiable risk factors for dementia, and awareness of brain health behaviors. Frontiers in Psychology, 13. Féart, C., et al. (2009). Adherence to a Mediterranean diet, cognitive decline, and risk of dementia. JAMA, 302(6).  Jiang, X., et al. (2017). Increased consumption of fruit and vegetables is related to a reduced risk of cognitive impairment and dementia: Meta-analysis. Frontiers in Aging Neuroscience, 9. Khalil MH. The Impact of Walking on BDNF as a Biomarker of Neuroplasticity: A Systematic Review. Brain Sci. 2025 Feb 27;15(3):254. Raichle ME, Gusnard DA. Appraising the brain's energy budget. Proc Natl Acad Sci U S A. 2002 Aug 6;99(16):10237-9.  For more Health and Wellness tips, subscribe to the Social-Ize Your Health ™   Podcast on Spotify and Apple or wherever you listen to podcasts. Leave a review and share it with someone who enjoys real conversations about health. Send us Fan Mail Thanks for listening! Have a great day!

    Is Your Lifestyle Quietly Damaging Your Brain?

  3. Episode 3

    Summer Break is Not a Health Break

    Summer is often associated with freedom, relaxation, vacations, and family fun. But while routines may take a break, our health shouldn't have to. In this episode, we explore practical ways families can enjoy the summer season while continuing to support their physical, mental, and emotional wellbeing. Whether you're a parent, grandparent, caregiver, or simply looking to maintain healthy habits during a less structured season, this conversation offers realistic strategies that can help you and your family thrive. Key Takeaway: Summer is a great opportunity to strengthen healthy habits, not abandon them. ***You can find the full list of researched references and further readings below. Main Discussion Points Why summer routines matter for health A practical Summer Wellness Challenge for the whole family Stay in the Know: *** Subscribe to the blog's newsletter to stay informed and enjoy additional health and wellness topics. Things you can do right now to improve your health Related/Helpful Episodes: You’re Sleeping… But Are You RestingIs Your Lifestyle Quietly Damaging Your Brain?Sleepmaxxing – Optimizing Sleep Like a HackerIs Loneliness a Health Risk?Talk Fruit to Me -Otaheite AppleTalk Fruit to Me – SweetsopResources/Freebies: 1.     Helpful Blog Posts/Videos: Exercise, it is more than just for weight lossLongevity habits from the world’s blue zonesVideo: Key Nutrients for a Healthy DietVideo: Let’s Talk Metabolism-Boosting Foods2.   Almonds and Olivez Wellness Blog Reflection Question: What is one simple habit you or your family can practice this summer to support better health and wellbeing? References and Further Readings  Anderson & Durstine (2019). Exercise and chronic diseases. Sports Med Health Sci, 1(1). PMID: 35782456 Nakshine et al. (2022). Screen Time and Declining Health. Cureus, 14(10). PMID: 36381869 Slavin, J. L. & Lloyd, B. (2012). Health benefits of fruits and vegetables. Adv Nutr, 3(4), 506-516. doi:10.3945/an.112.002154Wickramaratne et al. (2022). Social connectedness and mental health. PLoS One, 17(10). PMID: 36228007 Zablotsky et al. (2025). Screen Time and Teen Health Outcomes. Prev Chronic Dis, 22. For more Health and Wellness tips, subscribe to the Social-Ize Your Health ™   Podcast on Spotify and Apple or wherever you listen to podcasts. Leave a review and share it with someone who enjoys real conversations about health. Send us Fan Mail Thanks for listening! Have a great day!

    Summer Break is Not a Health Break

  4. Episode 4

    Can You Really Catch Up on Sleep Over the Weekend?

    After a busy week of late nights and early mornings, many of us look forward to sleeping in on the weekend. But can a few extra hours of sleep on Saturday or Sunday really make up for sleep lost during the week? In this first episode of our new Health Myth Debunked series, we examine one of the most common beliefs about sleep and explore what the science actually says about sleep debt, recovery sleep, and overall health. Key Takeaway: Protecting sleep is one of the most important investments we can make in our health.  Main Discussion Points What is sleep debt?Why do people believe they can ‘catch up’ on sleep?What happens to the body when it is deprived of sleep regularlyStay in the Know: *** Subscribe to the blog's newsletter to stay informed and enjoy additional health and wellness topics. Things you can do right now to improve your health Related/Helpful Episodes: Summer Break is not a Health BreakYou’re Sleeping… But Are You RestingIs Your Lifestyle Quietly Damaging Your Brain?Sleepmaxxing – Optimizing Sleep Like a HackerThe Blood Sugar Conversation Everyone Should be Having Resources/Freebies: 1.     Helpful Blog Posts/Videos:  Longevity habits from the world’s blue zonesTop 5 Foods for Memory and Brain HealthVideo: Let's Talk Bacopa Monnieri    2.   Almonds and Olivez Wellness Blog References and Further Reading Alhola P, Polo-Kantola P. Sleep deprivation: Impact on cognitive performance. Neuropsychiatr Dis Treat. 2007;3(5):553-567.Alvaro PK et al. Sleep disturbances in depression and anxiety. Sleep Medicine Reviews. 2013.Banks S, Dinges DF. Behavioral and physiological consequences of sleep restriction. J Clin Sleep Med. 2007 Aug 15;3(5):519-28. Caliandro R, Streng AA, van Kerkhof LWM, van der Horst GTJ, Chaves I. Social Jetlag and Related Risks for Human Health: A Timely Review. Nutrients. 2021 Dec 18;13(12):4543.Chai Y, Fang Z, Yang FN, et al. Two nights of recovery sleep restores hippocampal connectivity but not episodic memory after total sleep deprivation. Sci Rep. 2020;10(1):8774.Duan D, Kim LJ, Jun JC, Polotsky VY. Connecting insufficient sleep and insomnia with metabolic dysfunction. Ann N Y Acad Sci. 2023 Jan;1519(1):94-117. ·Eugene AR, Masiak J. The Neuroprotective Aspects of Sleep. MEDtube Sci. 2015 Mar;3(1):35-40. Gresser, D., McLimans, K., Lee, S., & Morgan-Bathke, M. (2025). The Impact of Sleep Deprivation on Hunger-Related Hormones: A Meta-Analysis and Systematic Review. Obesities, 5(2), 48.Ibarra-Coronado EG, et al. The Bidirectional Relationship between Sleep and Immunity against Infections. J Immunol Res. 2015;2015:678164. doi:10.1155/2015/678164.Khan MA, Al-Jahdali H. The consequences of sleep deprivation on cognitive performance. Neurosciences (Riyadh). 2023 Apr;28(2):91-99. Van Dongen HP et al. The cumulative cost of additional wakefulness: dose-response effects on neurobehavioral functions and sleep physiology from chronic sleep restriction and total sleep deprivation. Sleep. 2003Wittmann M, Dinich J, Merrow M, Roenneberg T. Social jetlag: misalignment of biological and social time. Chronobiol Int. 2006;23(1-2):497-509. For more Health and Wellness tips, subscribe to the Social-Ize Your Health ™   Podcast on Spotify and Apple or wherever you listen to podcasts. Leave a review and share it with someone who enjoys real conversations about health. Send us Fan Mail Thanks for listening! Have a great day!

    Can You Really Catch Up on Sleep Over the Weekend?

  5. Episode 5

    Supplements You Might Not Need… and Those You Might

    Walk into any pharmacy or scroll through social media, and you'll quickly discover that we are living in the age of supplements. From multivitamins and immune boosters to magnesium and detox products, the choices seem endless. But do we really need all these supplements? In this episode, we separate evidence from marketing and explore which supplements many healthy adults may not need and which ones certain people may benefit from. Whether you're already taking supplements or simply curious about what's worth your money, this episode will help you make more informed decisions.   ***You can find the full list of researched references and further readings below.  Main Discussion Points Why supplements have become so popularThe difference between food and supplementsThe truth about detox supplements and cleansesQuestions to ask before purchasing a supplement Stay in the Know: *** Subscribe to the blog's newsletter to stay informed and enjoy additional health and wellness topics. Things you can do right now to improve your health Related/Helpful Episodes:  All About VitaminsWhy MineralsYou're Sleeping...But Are You Resting?Is Your Lifestyle Quietly Damaging Your Brain?Sleepmaxxing – Optimizing Sleep Like a HackerResources/Freebies: 1.     Helpful Blog Posts/Videos: A Complete Vitamins OverviewLongevity habits from the world’s blue zonesThe Mediterranean DietVideo: Key Nutrients for a Healthy Diet    2.   Almonds and Olivez Wellness Blog Disclaimer:  The information shared in this episode is intended to provide general education about dietary supplements and should not be interpreted as personal medical or nutrition advice. Before starting, stopping, or changing any supplement regimen, please consult your healthcare provider.  References and Further Readings Bjelakovic G, Nikolova D, Gluud LL, Simonetti RG, Gluud C. Antioxidant supplements for prevention of mortality in healthy participants and patients with various diseases. Cochrane Database Syst Rev. 2012 Mar 14;2012(3): CD007176. Harvard School of Public Health (https://nutritionsource.hsph.harvard.edu/folic-acid/)Jacobs DR, Tapsell LC. Food synergy: the key to a healthy diet. Proc Nutr Soc. 2013 May;72(2):200-6. Manish A. Iron deficiency anemia: A global public health concern [Internet]. Int J Clin Biochem Res. 2024 [cited 2026 Jul 05];11(4):229-236.  National Center for Complementary and Integrative Health (NCCIH). National Institutes of Health Office of Dietary Supplements (ODS). US Preventive Services Task Force. Vitamin, Mineral, and Multivitamin Supplementation to Prevent Cardiovascular Disease and Cancer: US Preventive Services Task Force Recommendation Statement. JAMA. 2022;327(23):2326–2333. For more Health and Wellness tips, subscribe to the Social-Ize Your Health ™   Podcast on Spotify and Apple or wherever you listen to podcasts. Leave a review and share it with someone who enjoys real conversations about health.  Send us Fan Mail Thanks for listening! Have a great day!

    Supplements You Might Not Need… and Those You Might

  6. Episode 6

    Joint Health Matters: Protecting Mobility at Every Age

    Joint pain, stiffness, and reduced mobility are often dismissed as a normal part of aging. But is that really the case? In this episode, I am joined by rheumatologist Dr.  Stacy Davis for an informative conversation about arthritis, joint health, and the steps we can take to protect our mobility and quality of life at every stage of life. Whether you are experiencing joint discomfort, caring for a loved one with arthritis, or simply interested in maintaining your mobility as you age, this episode offers valuable insights grounded in science and clinical expertise. Key Takeaway: Joint pain should not simply be accepted as part of getting older.  Main Discussion Points Understanding joint healthCommon signs and symptoms of arthritis When should you seek medical attention for joint pain?The role of exercise in joint healthLifestyle habits that support healthy jointsCommon myths and misconceptions about arthritisStrategies for maintaining mobility and independenceFeatured Guest Dr. Stacy Davis, MBBS, Consultant Rheumatologist Dr Stacy Davis is a board-certified adult rheumatologist practicing in Kingston, Jamaica.  A Fellow of the American College of Rheumatology, Dr. Davis is a past President of the Lupus Foundation of Jamaica. During her time practicing in Florida, she also served on the MyMedWall Advisory Board.  She currently serves on Jamaica's National Health Fund Expert Panel of Physicians and has dedicated much of her career to raising awareness about rheumatic diseases through both professional and community education. Through presentations to primary care physicians and public audiences alike, Dr. Davis has worked to improve understanding of arthritis, lupus, and other rheumatic conditions, empowering individuals with the knowledge needed to better manage their joint health and overall well-being. In this episode of Social-Ize Your Health™, Dr. Davis shares practical, evidence-based insights into joint health, arthritis, and what people of all ages can do to protect their mobility and quality of life. Stay in the Know: *** Subscribe to the blog's newsletter to stay informed and enjoy additional health and wellness topics. Things you can do right now to improve your health 1. Related/Helpful Episodes: Is Your Lifestyle Quietly Damaging Your Brain?You're Sleeping...But Are You Resting?Sleepmaxxing – Optimizing Sleep Like a HackerWhat Aging Really Looks Like (And It’s Not Antiaging)Interview – How to Move Pain-Free and Age with StrengthUltra-Processed Foods: How Much Is Too Much?2. Resources/Freebies: 1.     Helpful Blog Posts/Videos: Arthritis Isn't Just About Your Joints: What the Science is RevealingExercise, it is more than just for weight lossA Complete Vitamins OverviewLongevity Habits from the World’s Blue ZonesThe Mediterranean Diet - Benefits, Foods and How to Follow ItVideo: Key Nutrients for a Healthy Diet    3.   Almonds and Olivez Wellness Blog For more Health and Wellness tips, subscribe to the Social-Ize Your Health ™   Podcast on Spotify and Apple or wherever you listen to podcasts. Leave a review and share it with someone who enjoys real conversations about health.  Send us Fan Mail Thanks for listening! Have a great day!

    Joint Health Matters: Protecting Mobility at Every Age

  7. Episode 7

    The Truth About Mangoes: Healthy Superfruit or Sugar Bomb?

    Is the mango just a delicious tropical treat, or is it a nutritious fruit that deserves a place in a healthy lifestyle? In this episode, we explore one of the Caribbean's most beloved fruits, the mango. From its ancient origins in South Asia to its cherished place in Jamaican culture, discover the fascinating history, nutritional value and health benefits of this seasonal favourite. You'll also learn whether mangoes cause blood sugar spikes, if people living with diabetes can safely enjoy them, what the Glycaemic Index really means, and practical ways to include mangoes as part of a balanced diet.   ***You can find the full list of researched references and further readings below.  Main Discussion Points History and origins of mangoesJamaica and MangoesNutritional profile of MangoesThe glycemic index and glycemic load of mangoesDoes it spike blood sugar?Can people with diabetes eat mangoes?Tips to enjoy mangoesA special "Mango Memories" reflectionStay in the Know: *** Subscribe to the blog's newsletter to stay informed and enjoy additional health and wellness topics. Things you can do right now to improve your health 1. Related/Helpful Episodes: Ultra-Processed Foods – How Much is Too Much?Talk fruit to me – SweetsopSupplements you Might Not Need… and Those You MightThe Blood Sugar Conversation Everyone Should Be Having 2. Resources/Freebies: 1.     Helpful Blog Posts/Videos:  Video – Let’s Talk MangoA Comprehensive Vitamins OverviewWhy Minerals?Longevity habits from the world’s blue zonesMediterranean Diet - Benefits, Foods and How to Follow It  3.   Almonds and Olivez Wellness Blog References and Further Reading Dahl WJ, Stewart ML. Position of the Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber. J Acad Nutr Diet. 2015 Nov;115(11):1861-70. Kabir, Yearul & Shekhar, Hossain & Sidhu, Jiwan. (2017). Phytochemical Compounds in Functional Properties of Mangoes. Litz, R.E. The Mango: Botany, Production and Uses, CABI, U.S.A., 2009, pp.10.Mukherjee, S.K., The mango – its botany, cultivation, used and future improvement, especially as observed in India, Economic Botany, 7 (1953).Ribeiro, Sônia & Schieber, Andreas. (2010). Bioactive Compounds in Mango (Mangifera indica L.). 10.1016/B978-0-12-374628-3.00034-7.Ross J, English C, Perlmutter C (1985). Dietary fiber constituents of selected fruits and vegetables1Journal of the American Dietetic Association, 85, 1111-1116Singh, Nagendra. (2016). Origin, Diversity and Genome Sequence of Mango (Mangifera indica L.). Indian Journal of History of Science. 51. Vavilov, N.I., Centres of origin of cultivated Plants, Bulletin of Applied Botany of Genetics and Plant – Breeding 16 (1926): 1-248.⚠️ Disclaimer The information shared in this episode is intended for educational purposes only and should not replace professional medical advice, diagnosis, or treatment. Always consult your physician, registered dietitian, or another qualified healthcare professional before making significant changes to your diet or if you have specific health concerns. For more Health and Wellness tips, subscribe to the Social-Ize Your Health ™   Podcast on Spotify and Apple or wherever you listen to podcasts. Leave a review and share it with someone who enjoys real conversations about health.  Send us Fan Mail Thanks for listening! Have a great day!

    The Truth About Mangoes: Healthy Superfruit or Sugar Bomb?

  8. Episode 8

    Stress is Normal - But What It’s Doing to Your Body Isn’t

    We all experience stress. In fact, stress is a normal part of life. But when stress becomes chronic, that's where the problem begins. In this episode, we explore the science behind stress, what happens inside the body during prolonged periods of stress, and practical, evidence-based strategies to help build resilience and support overall wellbeing. Whether you're juggling work, family, caregiving, business, or simply the demands of everyday life, this episode will help you understand why managing stress isn't about eliminating life's challenges, it's about helping your body recover.   ***You can find the full list of researched references and further readings below.  Main Discussion Points What stress really is - Is it a bad thing?Acute stress vs chronic stressWhat chronic stress does to the body, including brain, immune system and skinThe gut-brain connectionPractical ways to reduce stress and build resistanceHealth Myth Debunked Stay in the Know: *** Subscribe to the blog's newsletter to stay informed and enjoy additional health and wellness topics. Things you can do right now to improve your health Related/Helpful Episodes: You’re Sleeping...But Are You Resting?Can You Really Catch Up on Sleep Over the Weekend?Is Your Lifestyle Quietly Damaging Your Brain?Sleepmaxxing – Optimizing Sleep Like a HackerGut Health: Why It Matters! Resources/Freebies: 1.     Helpful Blog Posts/Videos:  Top 5 Foods for Memory and Brain HealthLongevity Habits from the World’s Blue ZonesVideo: Let's Talk Brain Health   2.   Almonds and Olivez Wellness Blog References and Further Reading Adam TC, Epel ES. Stress, eating and the reward system. Physiol Behav. 2007 Jul 24;91(4):449-58. Alotiby A. Immunology of Stress: A Review Article. J Clin Med. 2024 Oct 25;13(21):6394. American Psychological Association (https://www.apa.org/topics/stress/body)Arck PC, Slominski A, Theoharides TC, Peters EM, Paus R. Neuroimmunology of stress: skin takes center stage. J Invest Dermatol. 2006 Aug;126(8):1697-704. Bobok N, Taskesen T. Stress-Induced Changes of the Skin: A Narrative Review. Cureus. 2025 Nov 7;17(11): e96285.  Carabotti M et al. Ann Gastroenterol. 2015;28(2):203-209.  Chu B, Marwaha K, Sanvictores T, et al. Physiology, Stress Reaction. [Updated 2024 May 7]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2026 Jan.Cohen S, Janicki-Deverts D, Miller GE. Psychological stress and disease. JAMA. 2007 Oct 10;298(14):1685-7. Harvard Health (https://www.health.harvard.edu/)Henein MY, Vancheri S, Longo G, Vancheri F. The Impact of Mental Stress on Cardiovascular Health-Part II. J Clin Med. 2022 Jul 28;11(15):4405. Lupien SJ, McEwen BS, Gunnar MR, Heim C. Effects of stress throughout the lifespan on the brain, behaviour and cognition. Nat Rev Neurosci. 2009 Jun;10(6):434-45. Mariotti A. The effects of chronic stress on health: new insights into the molecular mechanisms of brain-body communication. Future Sci OA. 2015 Nov 1;1(3): FSO23. Mayer EA. Gut feelings: the emerging biology of gut-brain communication. Nat Rev Neurosci. 2011 Jul 13;12(8):453-66. McEwen BS. Protective and damaging effects of stress mediators. N Engl J Med. 1998 Jan 15;338(3):171-9. McEwen BS. Brain on stress: how the social environment gets under the skin. Proc Natl Acad Sci U S A. 2012 Oct 16;109 Suppl 2(Suppl 2):17180-5. Meerlo P, Sgoifo A, Suchecki D. Restricted and disrupted sleep: effects on autonomic function, neuroendocrine stress systems and stress responsivity. Sleep Med Rev. 2008 Jun;12(3):197-210.  Rahelić V, Perković T, Romić L, et al. The role of behavioral factors on chronic diseases-practice and knowledge gaps. Healthcare (Basel). 2024; 12(24):2520. Segerstrom SC, Miller GE. Psychological stress and the human immune system: a meta-analytic study of 30 years of inquiry. Psychol Bull. 2004 Jul;130(4):601-30. Steptoe A, Kivimäki M. Stress and cardiovascular disease. Nat Rev Cardiol. 2012 Apr 3;9(6):360-70.  Sun Y et al. J Alzheimers Dis Rep. 2025; 9:25424823251338161.  Torres SJ, Nowson CA. Relationship between stress, eating behavior, and obesity. Nutrition. 2007 Nov-Dec;23(11-12):887-94. Vaccarino V, Bremner JD. Stress and cardiovascular disease: an update. Nat Rev Cardiol. 2024 Sep;21(9):603-616.For more Health and Wellness tips, subscribe to the Social-Ize Your Health ™   Podcast on Spotify and Apple or wherever you listen to podcasts. Leave a review and share it with someone who enjoys real conversations about health.  Send us Fan Mail Thanks for listening! Have a great day!

    Stress is Normal - But What It’s Doing to Your Body Isn’t

  9. Episode 9

    Healthy Foods That Might Be Working Against You

    We have all done it. We fill our shopping carts with foods labelled "healthy," "natural," "organic," or "low-fat," believing we're making the best choices for our health. But what if some of those foods are quietly working against our goals? In this episode, we explore why some nutritious foods may not always be the healthiest choice in every situation. You will also learn how portion size, preparation, and overall dietary patterns can make all the difference. This episode isn't about avoiding healthy foods; it's about understanding how to enjoy them wisely. Discover practical tips to help you read labels, build balanced meals, and avoid common nutrition pitfalls while maintaining a healthy, sustainable lifestyle. Healthy eating shouldn't feel confusing. Let's simplify it together.   ***You can find the full list of researched references and further readings below.  Main Discussion Points What the "health halo" effect is and why it mattersWhy healthy foods aren't always unlimited foodsAre smoothies as healthy as we think?Practical tips for making healthier food choicesHealth Myth DebunkedStay in the Know: *** Subscribe to the blog's newsletter to stay informed and enjoy additional health and wellness topics. Things you can do right now to improve your health Related/Helpful Episodes: Is Your Lifestyle Quietly Damaging Your Brain?Gut Health: Why It Matters!The Truth About Mangoes: Healthy Superfruit or Sugar Bomb?All About VitaminsWhy Minerals? Resources/Freebies: 1.     Helpful Blog Posts/Videos: Let's Get Nutty - 5 'Must-Have' Nuts for Heart Health and WellnessHempseeds: The Ultimate Plant-Based Protein for Fitness and LongevityIs Chia Seed Really an Omega-3 and Protein Powerhouse?Are Seed Oils Bad for You? What Science Really Says!Fat, Who Me? Understanding the types of fats in our foodsVideo: Key Nutrients for a Healthy Diet   2.   Almonds and Olivez Wellness Blog References and Further Reading Bo S, Fadda M, Fedele D, Pellegrini M, Ghigo E, Pellegrini N. A Critical Review on the Role of Food and Nutrition in the Energy Balance. Nutrients. 2020 Apr 22;12(4):1161. Donno D, et al. Traditional and Unconventional Dried Fruit Snacks as a Source of Health-Promoting Compounds. Antioxidants. 2019;8(9):396.   Fornari Laurindo L, et al. Evaluating the effects of seed oils on lipid profile, inflammatory and oxidative markers, and glycemic control of diabetic and dyslipidemic patients: a systematic review of clinical studies. Front Nutr. 2025;12:1502815.  Glenn AJ, et al. Nuts and Cardiovascular Disease Outcomes: A Review of the Evidence and Future Directions. Nutrients. 2023;15(4):911 .  Khaw KT, et al. Randomised trial of coconut oil, olive oil or butter on blood lipids and other cardiovascular risk factors in healthy men and women. BMJ Open. 2018;8(3):e020167. For more Health and Wellness tips, subscribe to the Social-Ize Your Health ™   Podcast on Spotify and Apple or wherever you listen to podcasts. Leave a review and share it with someone who enjoys real conversations about health. Send us Fan Mail Thanks for listening! Have a great day!

    Healthy Foods That Might Be Working Against You

  10. Episode 10

    Salt, Sugar and Fat - What's Really the Problem?

    Are salt, sugar, and fat really the "bad guys" of nutrition? Or have we been focusing on the wrong problem? In this episode, we separate nutrition facts from food myths and take a balanced, evidence-based look at three of the most talked-about nutrients in our diets. You'll learn why your body actually needs sodium, sugar, and fat, how much is too much, among other important aspects. We'll also explore how to read food labels more confidently, understand the differences between natural and added sugars, identify unhealthy trans fats, and debunk a myth about all three. Healthy eating shouldn't feel confusing. Let's simplify it together.   ***You can find the full list of researched references and further readings below.  Main Discussion Points Why your body actually needs salt, sugar and fatThe difference between sodium and saltHealthy fats vs saturated fats vs trans fatWhy trans-fat remains a major health concernHow to identify trans-fat on food labelsGrocery shopping tips for reading nutrition labelsPractical ways to reduce excess salt, sugar and unhealthy fatsHealth Myth DebunkedStay in the Know: *** Subscribe to the blog's newsletter to stay informed and enjoy additional health and wellness topics. Things you can do right now to improve your health Related/Helpful Episodes: Is Everything Inflammation? What Science Says!The Blood Sugar Conversation Everyone Should Be HavingIs Your Lifestyle Quietly Damaging Your Brain?5-Minute Habits That Actually WorkTalk Fruit to me – Mangoes Resources/Freebies: 1.     Helpful Blog Posts/Videos:  Fat, Who Me? Understanding the Types of Fats in Our FoodsLongevity Habits from The World's Blue ZonesLet's Get Nutty!Video: Let's Talk Brain HealthVideo: Let's Talk Key Nutrients for a Healthy Diet   2.   Almonds and Olivez Wellness Blog References and Further Reading Antoni R. Dietary saturated fat and cholesterol: cracking the myths around eggs and cardiovascular disease. J Nutr Sci. 2023 Sep 11;12: e97. Current Understanding. Nutrients. 2016 Nov 4;8(11):697.Dong OM. Excessive dietary sodium intake and elevated blood pressure: a review of current prevention and management strategies and the emerging role of pharmaconutrigenetics. BMJ Nutr Prev Health. 2018 Sep 19;1(1):7-16. Guideline: Sugars Intake for Adults and Children. Geneva: World Health Organization; 2015. Executive summary. Available from: https://www.ncbi.nlm.nih.gov/books/NBK285538/He FJ, MacGregor GA. Salt reduction lowers cardiovascular risk: meta-analysis of outcome trials. Lancet. 2011 Jul 30;378(9789):380-2. Hooper L, et al. Reduced Saturated Fat Intake. Cochrane Database. 2020. Malik VS, et al. Sugar-Sweetened Beverages and Weight Gain. American Journal of Clinical Nutrition. 2013.  Malta D, et al. High sodium intake increases blood pressure and risk of kidney disease. J Clin Hypertens (Greenwich). 2018;20(12):1654-1665. Sacks FM et al. Dietary Fats and Cardiovascular Disease. Circulation. 2017.  S S N, et al. Added sugars and their impact on dental caries: A narrative review. RGUHS J Dent Sci. 2022;14(4)  Te Morenga L, et al. Dietary Sugars and Body Weight. BMJ. 2013World Health Organization. Guideline: Sodium Intake for Adults and Children.  - https://www.who.int/news-room/fact-sheets/detail/sodium-reductionFor more Health and Wellness tips, subscribe to the Social-Ize Your Health ™   Podcast on Spotify and Apple or wherever you listen to podcasts. Leave a review and share it with someone who enjoys real conversations about health.  Send us Fan Mail Thanks for listening! Have a great day!

    Salt, Sugar and Fat - What's Really the Problem?

  11. Episode 11

    Fibermaxxing: Smart Health Habit or Just Another Wellness Trend?

    Is "fibermaxxing" the next big wellness trend, or is it simply an old nutrition lesson with a new name? You've probably seen the word fibermaxxing popping up online, with people adding enormous amounts of fibre to their diets in the name of better digestion, weight management, blood sugar control, and gut health. But here's the thing: the importance of dietary fibre isn't new. In this episode, we take a closer look at the science behind fibre and separate the genuinely beneficial advice from the social-media hype. We'll explore what fibre actually does in the body, the different types of fibre, its relationship with digestive health and overall health, and whether you can actually have too much of a good thing. We will also talk about how to increase your fibre intake without spending a fortune on supplements, powders, and gummies. From oats to callaloo, you may already have some excellent sources of fibre in your kitchen.   ***You can find the full list of researched references and further readings below.  Main Discussion Points What "fibermaxxing" actually means What science says about dietary fibre How fibre interacts with the gut microbiomeFibre, blood sugar, and type 2 diabetesCan you eat too much fibre?When fibre supplements may be usefulAffordable ways to increase fibre without expensive supplements Health Myth DebunkedStay in the Know: *** Subscribe to the blog's newsletter to stay informed and enjoy additional health and wellness topics. Things you can do right now to improve your health Related/Helpful Episodes: Gut Health: Why It Matters!Sleepmaxxing - Optimizing Sleep Like a HackerIs Everything Inflammation? What Science Says!The Blood Sugar Conversation Everyone Should Be HavingEating Like You Care, Even When You Are BusySalt, Sugar and Fat - What's Really the Problem?The Truth About Mangoes Resources/Freebies: 1.     Helpful Blog Posts/Videos:  The Mediterranean Diet - Benefits, Foods and How to Follow ItLongevity Habits from the World’s Blue ZonesLet's Get NuttyAre Chia Seeds Really an Omega-3 and Protein Powerhouse?Video: Let's Talk Chia Seeds2.   Almonds and Olivez Wellness Blog References and Further Reading Ariyarathna P, Mizera P, Walkowiak J, Dziedzic K. Physicochemical and Functional Properties of Soluble and Insoluble Dietary Fibers in Whole Grains and Their Health Benefits. Foods. 2025 Jul 11;14(14):2447. Bakr AF, Farag MA. Soluble Dietary Fibers as Antihyperlipidemic Agents: A Comprehensive Review to Maximize Their Health Benefits. ACS Omega. 2023 Jul 3;8(28):24680-24694. Chen Z, Liang N, Zhang H, Li H, Guo J, Zhang Y, Chen Y, Wang Y, Shi N. Resistant starch and the gut microbiome: Exploring beneficial interactions and dietary impacts. Food Chem X. 2024 Jan 3; 21:101118. Deleu S, Machiels K, Raes J, Verbeke K, Vermeire S. Short chain fatty acids and its producing organisms: An overlooked therapy for IBD? EBioMedicine. 2021 Apr; 66:103293. doi: 10.1016/j.ebiom.2021.103293. Epub 2021 Apr 1.Deehan, Edward & Mocanu, Valentin & Madsen, Karen. (2024). Effects of dietary fibre on metabolic health and obesity. Nature Reviews Gastroenterology & Hepatology. 21. 301-318. Gholami Z, Paknahad Z. Psyllium supplementation and lipid profiles: systematic review and dose-response meta-analysis of randomized controlled trials. Genes Nutr. 2025 Dec 9;20(1):27. Jovanovski E, Yashpal S, Komishon A, Zurbau A, Blanco Mejia S, Ho HVT, et al. Effect of psyllium (Plantago ovata) fiber on LDL cholesterol and alternative lipid targets, non-HDL cholesterol and Apolipoprotein B: a systematic review and meta-analysis of randomized controlled trials. Am J Clin Nutr. 2018;108(5):922–32. Reynolds A, Mann J, Cummings J et al.Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. The Lancet, 2019; 393, 434-445.Slavin JL. Position of the American Dietetic Association: health implications of dietary fiber. J Am Diet Assoc. 2008 Oct;108(10):1716-31. doi: 10.1016/j.jada.2008.08.007. Erratum in: J Am Diet Assoc. 2009 Feb;109(2):350. Weickert MO, Pfeiffer AFH. Impact of Dietary Fiber Consumption on Insulin Resistance and the Prevention of Type 2 Diabetes. J Nutr. 2018 Jan 1;148(1):7-12. For more Health and Wellness tips, subscribe to the Social-Ize Your Health ™   Podcast on Spotify and Apple or wherever you listen to podcasts. Leave a review and share it with someone who enjoys real conversations about health.  Send us Fan Mail Thanks for listening! Have a great day!

    Fibermaxxing: Smart Health Habit or Just Another Wellness Trend?
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About

I just love a health and wellness story! I hope you do too. The whole idea of changing one’s life, healthily, truly resonates with me.  As such, good health is to be shared, and if you are not there yet, it won’t be long before, as you join us on ‘Social-Ize Your Health'.  Social-Ize Your Health is a monthly, Jamaica-based health and wellness podcast, exploring practical, science-informed topics related to everyday health, nutrition, fitness, skincare, and overall wellbeing. We will also provide you with the opportunity to share your health and wellness stories and a whole lot more! So, you can go healthy like you mean it!  Join me, Dr. Shelly Ann (not medically), a Researcher, Educator, Certified Nutrition Coach, and most importantly, a Health and Wellness Nut, as I explore the mentioned topics with you and have other candid conversations surrounding health and overall wellbeing. Just like that!Join me nuh! Update:   🌿 Exciting news! The podcast episodes are now coming to you weekly, while still keeping the seasonal theme you love. I hope you’ll enjoy these bite-sized,  healthful insights as we continue to Social-Ize our health together.Catch you on the next episode  — and as always, stay blessed! Disclaimer:  This podcast is for educational purposes only and is not intended to replace medical advice, diagnosis, or treatment. Please consult your healthcare provider regarding any health concerns or before making changes to your health routine.

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