Behavior Change Architect Kerry Evers, Ph.D.

Welcome to the third series of The Behavior Change Architect Podcast, hosted by Kerry E. Evers, Ph.D. In this series, we will be focusing on something we can all relate to… food. 
 
So much of our lives revolve around food, whether it's for celebrations, comfort, socializing, or fuel. But can the food we eat be thought of as more than just nutrition? Over the course of the three podcasts in this series, we will be focusing on food as medicine, including discussions on the experience of food and how that affects our wellbeing.
Throughout the series, our guest will be Dr. Dexter. Shurney. Dr. Shurney is the president of the Blue Zones Wellbeing Institute, which is sponsoring this series. He is a frequent speaker often recognized for his thought leadership on health disparities research and innovative healthcare business models, and the immediate past president of the American College of Lifestyle Medicine.
 
Today’s episode will focus on Dr. Shurney’s journey from practicing general surgery to becoming a preventive medicine physician, and his aim to empower people to take better care of themselves. Be sure to listen to this first in the series on Food as Medicine. 
 
IN THIS EPISODE: 
 
[03:25] How Dr Shurney got interested in the topic of food, specifically as medicine. [08:00] What factors assist nutrients to be absorbed in the body? [08:50] What is the difference between whole foods and taking supplements for nutrition? [12:20] The foundation of good health is using food as medicine. [18:30] How to save time by buying bulk and repurposing food.   
KEY TAKEAWAYS: 
 
The food we eat has a huge effect on our health and wellbeing. Eating whole foods are a lot more beneficial than only taking vitamins. Other factors, such as who we socialize with when eating food, also make an impact on our health and wellbeing. Along with providing access to healthier foods, it is important to show people to integrate these foods into their diets.  
RESOURCE LINKS
 
Blue Zone Wellbeing Institute
 
American College of Lifestyle Medicine Website
 
Dr. Shurney on LinkedIn
 
 BIO: 
 
Blue Zones Well-Being Institute President 
Dexter Shurney, MD, MBA, MPH, FACLM, DipABLM
Dr. Shurney leads the work of the Blue Zones Well-Being Institute as a “living lab” to create and codify best practices that can be replicated across regions to improve the health and wellness of communities. He ensures the capitalization of local opportunities and enhances the strength of the Blue Zones portfolio to serve communities of greatest need.
A frequent speaker often recognized for his thought leadership on health disparities research and innovative healthcare business models, Dr. Shurney is immediate past-president of the American College of Lifestyle Medicine (ACLM) and continues as one of its representatives to the AMA House of Delegates and Executive Board Committee. He also serves on numerous other boards, including the Health Enhancement Research Organization (HERO), National Association of Managed Care Physicians (NAMCP), and Population Health Alliance (PHA).

The Behavior Change Architect Podcast, hosted by Kerry E. Evers, Ph.D., discusses innovative and evidence-based behavior change strategies designed to increase wellbeing. 
 
The third series focuses on food as medicine and is sponsored by The Blue Zones Wellbeing Institute. In the first episode of the series, we introduced our listeners to this topic with the help of our guest, Dr. Dexter Shurney.
 
In today’s episode, the second in the series, we are welcoming back Dr. Shurney as we delve deep into the state of the research and the topic of misinformation.
 
Dr. Dexter Shurney is the president of the Blue Zones Wellbeing Institute. He is a frequent speaker often recognized for his thought leadership on health disparities research and innovative healthcare business models, Dr. Shurney is immediate past president of the American College of Lifestyle Medicine.
 
Join us in this exciting episode as we discuss the current state of research on how food is medicine.  
 
IN THIS EPISODE: 
 
[2:25] What is the Blue Zones Institute? [05:00] One of the core elements in the Blue Zones is how we eat, especially related to increased consumption of whole foods.  [08:50] The diet that was healthy for us 50 years ago, is, for the most part, healthy for us today. [10:30] Understanding the gut microbiome. [11:45] Diet determines our gut microbiome, which assists in maintaining a healthy weight. [14:00] Description of calories in processed foods versus wholefoods.   
KEY TAKEAWAYS: 
 
Blue Zone communities consume a whole food diet and tend to be healthier and live longer. Eating whole foods has many health benefits including supporting the gut microbiome and maintaining a healthy weight. Choosing whole foods to eat can boost our immunity and assist in preventing disease.   
RESOURCE LINKS
 
How Not To Die by Dr. Mike Greger
 
How Not to Die Cookbook by Dr. Mike Greger and Gene Stone
 
The True Health Initiative Dr David Katz
 
American College of Lifestyle Medicine Website
 
Blue Zone Wellbeing Institute
 
Dr. Shurney on LinkedIn
 
BIO:  
 
Blue Zones Well-Being Institute President 
Dexter Shurney, MD, MBA, MPH, FACLM, DipABLM
Dr. Shurney leads the work of the Blue Zones Well-Being Institute as a “living lab” to create and codify best practices that can be replicated across regions to improve the health and wellness of communities. He ensures the capitalization of local opportunities and enhances the strength of the Blue Zones portfolio to serve communities of greatest need.
A frequent speaker often recognized for his thought leadership on health disparities research and innovative healthcare business models, Dr. Shurney is immediate past-president of the American College of Lifestyle Medicine (ACLM) and continues as one of its representatives to the AMA House of Delegates and Executive Board Committee. He also serves on numerous other boards, including the Health Enhancement Research Organization (HERO), National Association of Managed Care Physicians (NAMCP), and Population Health Alliance (PHA).

Welcome to the third episode in the Food as Medicine series of the Behavior Change Architect Podcast. In today’s episode, we are welcoming back Dr. Shurney to discuss how this all impacts our clients, our populations, and ourselves. What can we do to turn our knowledge of food as medicine into better health and wellbeing?   
We welcome back Dr. Dexter Shurney, the president of the Blue Zones Wellbeing Institute, our sponsor for this series. As a thought leader in this field, he brings us practical resources for how food as medicine can be incorporated into our programs and our lives. 
 
IN THIS EPISODE: 
 
[02:00] Understanding the challenges and barriers with addressing food choices. [04:00] Convenience of fast food and expenses when choosing the food we eat. [09:00] Hibiscus tea as an alternative to water, to assist in lowering hypertension. [13:00] Ensuring to eat a wide variety of whole foods to receive as many nutrients as possible. [16:00] Food as medicine doesn’t mean giving up your favorite foods.   
KEY TAKEAWAYS: 
 
Food as medicine means eating wholefoods, but also adding natural foods to your current favorite foods or changing the meal to a healthier version. The next decade of research in this area will be focused on the gut microbiome. Food as medicine is not only taking vitamins as a substitute but including a wide variety of wholefoods into your diet.   
RESOURCE LINKS
 
Blue Zone Wellbeing Institute
 
NutritionFacts.Org
 
How Not To Die by Dr. Mike Greger
 
How Not to Die Cookbook by Dr. Mike Greger and Gene Stone
 
The True Health Initiative Dr David Katz
 
American College of Lifestyle Medicine Website
 
Dr. Shurney on LinkedIn
 
BIO: 
Blue Zones Well-Being Institute President 
Dexter Shurney, MD, MBA, MPH, FACLM, DipABLM
Dr. Shurney leads the work of the Blue Zones Well-Being Institute as a “living lab” to create and codify best practices that can be replicated across regions to improve the health and wellness of communities. He ensures the capitalization of local opportunities and enhances the strength of the Blue Zones portfolio to serve communities of greatest need.
A frequent speaker often recognized for his thought leadership on health disparities research and innovative healthcare business models, Dr. Shurney is immediate past-president of the American College of Lifestyle Medicine (ACLM) and continues as one of its representatives to the AMA House of Delegates and Executive Board Committee. He also serves on numerous other boards, including the Health Enhancement Research Organization (HERO), National Association of Managed Care Physicians (NAMCP), and Population Health Alliance (PHA).

Today’s guest, Dr. John Norcross, is an internationally recognized authority on behavior change and psychotherapy. Dr. Norcross is the author of more than 400 scholarly publications, and his work has been featured in hundreds of media interviews. In this episode, Dr. Norcross provides insight on setting our New Year's resolutions: the history behind the tradition, how we keep them, and the reasons behind why we let them slip. Tune in to hear Dr. Norcross explain how the pandemic affected our resolutions, the number one resolution people make each year, the statistics on how many succeed, and the research behind how a “slip” can become a success.

IN THIS EPISODE:
[03:00] There is a historical and psychological tradition to resolutions. [05:00] Weight loss is at the top of the list of New Year's resolutions for Americans [08:00] The success rate for resolutions is actually higher than many people think. . [10:00] Not only Americans have this concept of a New Year's resolution. [15:00] There is no difference when people make changes at other times of the year, other than they gain a lot more support from the society due to the timing at the beginning of a year. [19:00] Create reminders for resolutions, and limit exposure to high risk situations.  
KEY TAKEAWAYS:
New Year's resolutions stem back to ancient and medieval times. 60% of Americans declare to make a resolution in December but come New Year's day only 35 to 40% actually do so. There are ways to successfully stick to your resolutions, like creating reminders, declaring your intentions publicly, and limiting exposure to high risk situations.  
BIO:
An internationally recognized authority on behavior change and psychotherapy, Dr. John C. Norcross is Distinguished Professor & Chair of Psychology at the University of Scranton, Clinical Professor of Psychiatry at SUNY Upstate Medical University, and a board-certified clinical psychologist. Author of more than 400 scholarly publications, Dr. Norcross has co-written or edited 25 books, most of them in multiple editions. These include the 5-volume APA Handbook of Clinical Psychology, Psychotherapy Relationships that Work, and Systems of Psychotherapy: A Transtheoretical Analysis, now in its 9th edition. He also published the acclaimed self-help books, Changeology and Changing for Good (with Prochaska & DiClemente).
Dr. Norcross has been elected president of the American Psychological Association (APA) Society of Clinical Psychology, the APA Division of Psychotherapy, and the Society for the Exploration of Psychotherapy Integration. He has served on the Board of Directors of the National Register of Health Service Psychologists as well as on APA’s governing Council of Representatives. Dr. Norcross edited the Journal of Clinical Psychology: In Session for a decade and has been on the editorial boards of a dozen journals. Dr. Norcross has also served as a clinical and research consultant to a number of organizations, including the National Institutes of Health and pharmaceutical companies. A Fellow of 10 professional associations, he has been honored with APA’s Distinguished Career Contributions to Education & Training Award, the Pennsylvania Professor of the Year from the Carnegie Foundation, and election to the National Academies of Practice. His work has been featured in hundreds of media interviews, and he has appeared dozens of times on national television shows, such as the Today Show, CBS Sunday Morning, and CNN.

www.changeologybook.com/
www.scranton.edu/faculty/norcross/index.shtml
https://www.facebook.com/john.c.norcross

In this episode, Dr. John Norcross is back to provide insight on how the science of behavior change can help us be successful in keeping our resolutions not only in the new year but throughout the year! Dr. John Norcross is an internationally recognized authority on behavior change and psychotherapy. Dr. Norcross is the author of more than 400 scholarly publications, and his work has been featured in hundreds of media interviews. In this episode, Dr. Norcross discusses the science behind making resolutions and change, and his book ‘Changeology’ which is based on 40 years of scientific research.
 
IN THIS EPISODE:
[04:00] The book Changeology [06:00] The five steps in making change [08:00] The right thing at the right time [11:00] How to maintain change [15:00] Population-based interventions [18:00] Getting back on the horse
KEY TAKEAWAYS:
It takes 90 days to implement real change The book Changeology will help you not only with addictions but a variety of areas including relationship issues and organizational change. If you slip up, get back on the horse.
BIO:
An internationally recognized authority on behavior change and psychotherapy, Dr. John C. Norcross is Distinguished Professor & Chair of Psychology at the University of Scranton, Clinical Professor of Psychiatry at SUNY Upstate Medical University, and a board-certified clinical psychologist. Author of more than 400 scholarly publications, Dr. Norcross has co-written or edited 25 books, most of them in multiple editions. These include the 5-volume APA Handbook of Clinical Psychology, Psychotherapy Relationships that Work, and Systems of Psychotherapy: A Transtheoretical Analysis, now in its 9th edition. He also published the acclaimed self-help books, Changeology and Changing for Good (with Prochaska & DiClemente).
Dr. Norcross has been elected president of the American Psychological Association (APA) Society of Clinical Psychology, the APA Division of Psychotherapy, and the Society for the Exploration of Psychotherapy Integration. He has served on the Board of Directors of the National Register of Health Service Psychologists as well as on APA’s governing Council of Representatives. Dr. Norcross edited the Journal of Clinical Psychology: In Session for a decade and has been on the editorial boards of a dozen journals. Dr. Norcross has also served as a clinical and research consultant to a number of organizations, including the National Institutes of Health and pharmaceutical companies. A Fellow of 10 professional associations, he has been honored with APA’s Distinguished Career Contributions to Education & Training Award, the Pennsylvania Professor of the Year from the Carnegie Foundation, and election to the National Academies of Practice. His work has been featured in hundreds of media interviews, and he has appeared dozens of times on national television shows, such as the Today Show, CBS Sunday Morning, and CNN.

www.changeologybook.com/
www.scranton.edu/faculty/norcross/index.shtml
https://www.facebook.com/john.c.norcross

Today’s guest, Kathy Caprino, is an internationally recognized career and leadership coach, writer, speaker, and educator dedicated to the advancement of women in business. Kathy Caprino is also a corporate vice-president and a trained therapist and executive coach, who assists women in business to make a difference in the world. She has written for Forbes.com, Thrive Global, and LinkedIn and hosts the podcast Finding Brave. In today’s episode, we discuss her journey and her view on New Year's resolutions, goals, and her perspective of 2022.


IN THIS EPISODE:
• [03:00] Kathy Caprino’s journey to where she is today
• [06:00] Women’s challenges are also relevant to men
• [09:00] Being scared to death to achieve a goal
• [11:00] What is underneath your goal?
• [14:00] Soul commitments vs external goals
• [17:00] Career assessment and survey results


KEY TAKEAWAYS:
• It’s better to have soul commitments rather than external resolutions.
• Many women and men have a lack of power and bravery.
• There are many overlaps between career struggles and relationship struggles.
 
LINKS MENTIONED:
https://kathycaprino.com
https://findingbrave.org
https://mostpowerfulyou.com
https://amazingcareerproject.com
https://certification.amazingcareerproject.com
 
BIO:
KATHY CAPRINO, MA, is an internationally-recognized career and leadership coach, writer, speaker and educator dedicated to the advancement of women in business. A former corporate Vice President, she is also a trained marriage and family therapist, seasoned executive coach, Senior Forbes contributor and the author of Breakdown, Breakthrough and her latest book, The Most Powerful You: 7 Bravery-Boosting Paths to Career Bliss. She is a contributor to Forbes.com, LinkedIn, Thrive Global and her own blog at kathycaprino.com/blog. With her Finding Brave podcast (ranked in the Top 100 Apple Career Podcasts), her new course The Most Powerful You, and other key resources and services, Kathy’s core mission is to support a “finding brave” global movement that inspires and empowers women to close their power gaps, create more impact and make the difference they long to in the world.