The mindbodygreen Podcast mindbodygreen

“Diet plus lifestyle accounts for 40 to 50% of health outcomes," says Sarah Ballantyne, Ph.D.

Sarah, a medical biophysicist and New York Times bestselling author, joins us to discuss how to get the most nutritional bang for your buck, plus:

- Nutrition myths Sarah used to believe (~00:10)
- Are seed oils really that bad for you? (~03:09)
- Is linoleum acid unhealthy? (~04:22)
- How to eat for cardiovascular health (~09:11)
- Sarah’s POV on anti nutrients (~11:37)
- Common nutritional deficiencies people are unaware of (~13:33)
- Sarah’s view on fortified & enriched foods (~17:09)
- What is the Nutrivore score? (~20:50)
- Why coffee earns the highest score (~25:10)
- The highest scoring fruits, legumes & seafood (~27:30)
- The healthiest meat you can eat (~32:13)
- The most nutritious type of milk (~36:54) 
- How Sarah ranks grains & sweeteners (~38:44)
- Does alcohol have any nutritional value? (~43:11)
- What to do with Nutrivore information (~44:22)
- Biggest swaps Sarah has made in her own life (~46:00)
- How to create a nutrient-dense plate for every meal (~47:13) 
- The pros & cons of nutrition information on social media (~49:49)

Take 20% off clean coffee+ by visiting shop.mindbodygreen.com/coffee20. Cannot combine with gift cards or other discount codes.

Referenced in the episode:
- Sarah's book, Nutrivore
- Follow Sarah on Instagram & TikTok
- 5 servings of fruit & vegetables per day on mortality risk
- Behavior (including diet/lifestyle) accounts for 40 to 50% of health outcomes

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.
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“Menopause is inevitable, but suffering through it is not," says Mary Claire Haver, M.D.
Mary Claire, a board-certified OBGYN and certified menopause practitioner, joins us to discuss everything a woman needs to know during this hormonal transition and beyond, including:
- Old vs. new menopause (~00:07)
- Signs of peri menopause in 30s, 40s & 50s (~02:04)
- Sleep deprivation during menopause (~05:09)
- Menopause weight gain (~06:36)
- How to enhance body composition as you age (~09:25)
- Protein needs for women (~14:20)
- The link between food & hot flashes (~16:09)
- Pros & cons of hormone replacement therapy (~18:43)
- How to know if you’re a good candidate for HRT (~25:02)
- Best questions to ask your doctor (~27:23)
- Why we should have annual midlife wellness visits (~28:28)
- The future of menopause care (~31:23)
- A drug that can prolong estrogen production (~33:02)
- How to measure estrogen swings (~35:10)
- How to be your own menopause advocate (~39:35)

Visit shop.mindbodygreen.com/whey20 to get 20% off whey protein isolate+. Cannot combine with gift cards or other discount codes.

Referenced in the episode:
- Mary Claire's book, The New Menopause
- The Galveston Diet
- Follow Mary Claire on Instagram
- mbg Podcast episode #529, with Lisa Mosconi, Ph.D.
- mbg Podcast episode #480, with Peter Attia, M.D.
- Statins Peter mentions: PCSK9 inhibitors, Ezetimibe, and Bempedoic Acid
- WHI study on frailty
- A study on estrogen therapy & dementia
- menopause.org
- Mary Claire's Menopause Empowerment Guide
- Tests to ask for at the doctor
- Oviva Therapeutics

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.
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“Extreme food cravings are a sign from your body that you are giving it mixed messages," says Casey Means, M.D.
Casey, a Stanford-trained physician and the co-founder of Levels, joins us to discuss everything you need to know about optimizing your metabolism, including:
- Casey’s powerful personal story (~00:14)
- Metabolic health markers to have on your radar (~08:34)
- Optimal levels Casey likes to see in patients (~14:05)
- The 6 principles of “good energy” eating (~16:24)
- Why protein is so key in balancing energy (~26:07)
- Why muscle mass is so protective (~32:47)
- Casey’s go-to breakfast (~34:04)
- Casey’s grocery list must-haves (~37:52)
- The best blood sugar-balancing hacks (~41:16)
- The mind-metabolism connection (~46:53)
- Why fear mongering with food makes metabolic health worse (~51:45)

Referenced in the episode:
- Casey's book, Good Energy
- mbg Podcast episode #342, with Casey
- A survey showing 80% of people are confused about nutrition
- A study on glucose crashes predicting hunger later in the day
- Research on the cell danger response
- Sign up for Casey's newsletter
- Use code MBG to save 20% off your Wild Health membership

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.
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“We have to spend time on our health rather than spend time on diseases," says Nir Barzilai, M.D.
Nir, a renowned longevity researcher, joins us to discuss pharmaceutical interventions to delay aging, plus:
- What are gerotherapeutics? (~00:19)
- What you need to know about antagonistic nutrients (~04:25)
- Why healthcare costs don’t have to increase as people live longer (~08:55)
- SuperAgers vs. Blue Zones (~12:40)
- What are some science-backed longevity genes? (~15:14)
- The hallmarks of aging (~19:54)
- How metformin extends longevity (~22:46)
- Who is the right candidate for longevity drugs? (~25:03)
- The best age to take a longevity drug (~31:55)
- Lifestyle interventions for healthy aging (~34:17)
- Is fasting actually necessary? (~38:18)
- What to know about mTOR (~41:19)
- How to test your biological age (~43:10)
- What to do in your 20s and 30s for healthy aging (~48:16)
- The role of mindset in aging (~53:45)
- How repurposing drugs has saved lives (~57:45)
- Why women have the aging advantage (~01:03:42)

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Referenced in the episode:
- Nir's book, Age Later
- Nir's SuperAger study
- The SuperAgers family study
- Learn about the antagonistic pleiotropy hypothesis of aging
- Nir's study on metformin & aging
- TAME trial
- A study on metformin & COVID outcomes
- A study on metformin & muscle hypertrophy
- Nir's study on organ aging
- A study on metformin & IGF1
- A study on centenarians & IGF1
- Episodes #363, #217 & #170, with David Sinclair, Ph.D.
- Episode #207, with David Fajgenbaum, M.D., MBA, M.Sc., FCPP

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.
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"There is never an age or a skill level where your body will not respond to the positive energy you put into it to become healthier," says Vonda Wright, M.D., M.S.
Vonda, a double-board-certified orthopedic surgeon, joins us to discuss the best tips to build muscle, enhance bone density, and support mobility long-term, plus:
- How the bones & muscles talk to each other (~00:09)
- How to assess your bone & muscle health (~02:27)
- How to measure joint health (~09:47)
- How to assess VO2 max (~11:56)
- Common lifestyle activities that harm bone & joint health (~13:43)
- The impact of surfaces on bone health over time (~18:23)
- How women should strength train as they age (~20:27)
- Why Vonda doesn’t prefer weight machines (~23:40)
- How Vonda recommends splitting up workouts (~25:43)
- Should women do cardio as they age? (~29:19)
- The power of exercise “snacks” (~32:36)
- Why estrogen is the “elixir of longevity” (~35:02)
- Vonda’s nutrition philosophy (~38:21)
- The role of mindset in extending healthspan (~41:09)
- How Vonda recommends surgery vs. lifestyle methods (~45:31)
- The future of orthopedics & recovery (~47:59)
- Why you shouldn’t underestimate the power to heal yourself (~50:51)

Referenced in the episode:
- Vonda's lab in Orlando, FL
- Vonda's free Strong & Courageous guide with sample workouts
- mbg Podcast episode #514, with Stacy Sims, Ph.D.
- Check out Vonda's books

Visit shop.mindbodygreen.com/whey20 to get 20% off whey protein isolate+. Cannot combine with gift cards or other discount codes.

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.
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"You can change your gut microbiome within about a week just by altering your diet," says Tim Spector, M.D.
Tim, an epidemiologist, gut microbiome expert, and award-winning scientist and author, joins us to discuss his top science-backed nutrition tips, what to avoid for optimal gut health, plus:
- What we know about the microbiome today (~00:01)
- How to eat for an optimal gut microbiome (~01:11)
- Why there’s no such thing as superfoods (~05:58)
- Tim’s POV on yogurt (~08:07)
- How a carnivore diet impacts your microbiome (~10:39)
- Why low-fat foods are worse for your gut (~15:06)
- How to assess the health of your microbiome (~17:43)
- How often should you poop? (~19:43)
- The link between gut microbiome & healthy weight (~21:27)
- The future of an Ozempic-like probiotic (~24:51)
- The most surprising study Tim has worked on (~26:29)
- What Tim eats in a day for gut health (~29:58)
- How meal timing impacts your gut microbiome (~32:32)
- How microbiomes beyond the gut influence health (~36:35)
- Where gut health science will be years from now (~39:56)
- 3 gut health tips everyone should keep in mind (~43:11)

Take 20% off clean coffee+ by visiting shop.mindbodygreen.com/coffee20. Cannot combine with gift cards or other discount codes.

Referenced in the episode:
- Tim's book, Food For Life: The New Science Of Eating Well
- Check out ZOE
- Blue dye study and recipe
- A study on obesity & gut health
- A study on twins' sugar & fat responses
- A study on snack timing
- Learn more about ZOE's big IF study
- A study on the gut microbiome & melanoma

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.
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