F Perfection Podcast

Dr. Matthew Lederman & Dr. Alona Pulde
  • 5.0 (9)
  • Medicine

The F Perfection Podcast with Dr. Matthew Lederman and Dr. Alona Pulde, two medical doctors originally from the Forks Over Knives Movie that are here serving the world as the Connection Docs.

Episodes

  1. 12h ago

    Healthy Lunch Ideas You Can Make in 10 Minutes

    Healthy Lunch Ideas You Can Make in 10 Minutes It’s 1:45 in the afternoon. You meant to eat an hour ago. Now you’re standing at the counter eating crackers out of the sleeve, or scrolling for something to have delivered, or deciding you’ll just wait until dinner. Sound familiar? Lunch is often the meal that gets skipped, rushed, or handed over to whatever is fastest. And on days when you’re tired from treatment, worn down by a chronic condition, or simply stretched thin, “fastest” usually wins. We want to make the case that a nourishing lunch doesn’t have to be a production. With a few staples on hand and a simple formula, you can put together a healthy lunch in about 10 minutes. No recipe binder. No oil. No guilt. Full blog post here.

  2. Oct 26

    Simple Breathing Exercises for Stress and Recovery

    Simple Breathing Exercises for Stress and Recovery Full blog post here.  How Breathing Calms Your Nervous System Your autonomic nervous system has two main branches. The sympathetic branch prepares you for action: heart rate up, muscles tense, breath fast and shallow. The parasympathetic nervous system helps you rest, digest, and recover. The vagus nerve is a major pathway of that rest-and-recover system, and breathing is closely tied to it. Your heart naturally speeds up a little when you inhale and slows a little when you exhale. Researchers have proposed that slow breathing with longer exhales is one of the main ways practices like meditation and yoga signal safety to the body through the vagus nerve [1]. A review of studies on slow breathing, meaning fewer than 10 breaths a minute compared with the usual 12 to 20, found it was associated with higher heart rate variability (a marker of a flexible, resilient nervous system), more relaxation and comfort, and less anxiety, anger, and arousal [2]. There’s also a reason a deep sigh feels so good. We naturally sigh every few minutes to reopen the tiny air sacs in our lungs, and we sigh more often under stress [3]. Some researchers describe the sigh as a kind of reset button for both breathing and emotion [4]. Read the full blog for more...

  3. Oct 19

    20 Easy to Digest Foods for Rough Stomach Days

    Read the full blog post here. There is a specific kind of exhaustion that comes from being at odds with your own stomach. Most of the people we work with can describe it exactly. The morning after an infusion. The third day of a flare. The week a new medication started. You wake up and, before a single conscious thought, your body has already sent the message: not today. Then, almost immediately, a second message arrives, usually from someone who loves you. You have to eat something. Both messages are true. That is exactly what makes these days so hard. We are two board-certified Internal Medicine physicians, married to each other, and much of our work happens in the space between those two truths. One of the most common questions we hear is not about survival statistics or treatment options. It is smaller and far more immediate. What can I actually eat today? This article is our answer. Twenty foods that tend to be gentle when your digestive system has run out of patience. But first, a few words, because the list on its own will not help you the way we hope this article can.

  4. Oct 12

    What Therapeutic Self-Care Actually Looks Like

    Read the full blog post here: https://www.connectiondocs.com/blog/what-therapeutic-self-care-actually-looks-like A woman I saw not long after her diagnosis told me that her oncologist had encouraged her to focus on self-care. She nodded in the appointment the way most of us nod when we do not want to seem difficult. Then she went home and bought a candle. A few weeks later she said, with real frustration in her voice, "I lit the candle. I still feel like I am disappearing." She was not doing self-care wrong. She had simply been handed a word that has been quietly emptied of meaning. Somewhere along the way, self-care stopped describing how a person stays whole and started describing what a person buys. Bath products. Face masks. A weekend away that you spend answering email. None of that is bad. It is just not therapeutic. Therapeutic means healing. Restoring. Something that changes the way your body and your life actually function, not something that changes how your evening looks in a photograph. When we talk with people about therapeutic self-care, we are talking about the practices that keep you connected to your own life while you are living through something hard. Welcome to the F Perfection Podcast with The Connection Docs, Dr. Matthew Lederman and Dr. Alona Pulde.

  5. Oct 6

    The Bland Diet: What to Eat When Nausea Won’t Let You

    Read the full blog post that inspired this episode here. A gentle, evidence based guide to bland foods, hydration, and getting back to real eating, from two physicians who sit with people in the hardest weeks of treatment. A few years ago I sat with a woman in the second week of her first chemotherapy cycle. She had a kitchen full of food. Her sister had stocked the refrigerator with kale, salmon, blueberries, bone broth, all the things the internet had told her a person with cancer should be eating. She could not touch any of it. What she could eat was saltine crackers. That was the list. Saltines, and sometimes a few sips of flat ginger ale.

  6. Sep 29

    Healthy Meal Prep Ideas for Low-Energy Weeks

    Read the full blog post here: https://www.connectiondocs.com/blog/healthy-meal-prep-ideas-for-low-energy-weeks Kim Murphy from Simply Plant-Based Kitchen and Dr. Alona Pulde of The Connection Docs talk about meal prep and perfectionism.  Some weeks, standing at the stove feels like climbing a mountain. Maybe you are in the middle of chemotherapy. Maybe an autoimmune flare has knocked the wind out of you, or a new diagnosis has hijacked your sleep and your appetite. Maybe you are simply exhausted from carrying too much for too long. Whatever the cause, the result often looks the same: the refrigerator is full of good intentions, and dinner ends up being crackers eaten over the sink. If that sounds familiar, please know you are not failing. Fatigue is the most common side effect of cancer treatment, and the National Cancer Institute reports that about 80 percent of people receiving chemotherapy or radiation experience it. It is also a different kind of tired. Unlike ordinary fatigue, cancer-related fatigue is not fully relieved by sleep or rest, and it is often out of proportion to how much you have actually done. People living with many other chronic illnesses know this feeling well. Most meal prep advice online was written for someone with a free Sunday afternoon, a full tank of energy, and twenty matching glass containers. This post is for everyone else. It is for the weeks when you have fifteen good minutes, not four hours. Everything here is whole-food and plant-based, with no added oil. If that way of eating is new to you, don't worry. Beans, grains, vegetables, fruit, nuts, and seeds are some of the most forgiving, lowest-effort foods on earth, and most of them come ready to use in a can, a bag, or a pouch.

  7. Sep 25

    Hobbies to Pick Up When Life Slows Down

    Read the full blog post here: https://www.connectiondocs.com/blog/hobbies-to-pick-up-when-life-slows-down There is a particular kind of quiet that arrives after a diagnosis. It is not the peaceful kind. It is the kind that shows up when the calendar empties out. Work gets handed off. The gym membership goes on hold. The trip gets postponed. Friends are careful about calling because they do not want to intrude. And suddenly there are these long, open hours between appointments, and you have no idea what to put in them. We hear about it constantly in our work. People describe it almost apologetically, as though boredom were an embarrassing complaint to have in the middle of something serious. "I know I should be grateful I have the time. But I do not know what to do with myself." Sometimes the slowdown comes from cancer treatment. Sometimes from a chronic illness that has quietly rewritten what a normal day looks like. Sometimes it is retirement, or recovery from surgery, or caregiving for someone else, or a body that simply will not do what it did five years ago. Whatever brought you here, the question is the same: what do you do with a life that has more space in it than it used to have? We want to offer an answer that is bigger than "find a hobby." Because the research on this is more interesting than most people realize, and because the right hobby is not a distraction from your health. Quite often, it is part of it. You can read the full blog post here. The F Perfection Podcast is produced by C4 Social.

  8. Sep 25

    When You're the Caregiver for Your Own Spouse

    When You're the Caregiver for Your Own Spouse Full blog post can be found here: https://www.connectiondocs.com/blog/when-you-re-the-caregiver-for-your-own-spouse There is a moment I see that almost nobody writes about. The patient is talking. The specialist is talking. Scans, cycles, counts, side effects, next steps. And off to the side, in the second chair, is the husband or the wife. They are holding the folder. They have the notebook. They are the one who wrote down the question everybody else forgot to ask. Nobody in the room asks them how they are doing. Because when your spouse is the one who is sick, there is an unspoken rule you absorb almost immediately. My job is to be steady. My feelings can wait. This is not my crisis. I understand that instinct. I have felt it. But I want to say something plainly, right at the start, because it is the entire reason I am writing this. You are not support staff in your spouse's illness. You are a person inside it. Read the full blog here. The F Perfection Podcast is produced by C4 Social.

  9. Sep 25

    Is There a Best Diet for Cancer?

    From the blog post: https://www.connectiondocs.com/blog/is-there-a-best-diet-for-cancer-why-the-answer-is-not-the-one-you-want Is There a Best Diet for Cancer? Why the Answer Is Not the One You Want Within days of a diagnosis, almost everyone I work with arrives at the same question. What should I eat? It may be the most searched question in all of medicine. Every month, hundreds of thousands of people type some version of it into a search bar. Cancer diet. Cancer fighting foods. Best food for cancer patients. Foods that prevent cancer. A seven-day meal plan for cancer patients. Best diet to avoid cancer. I understand the urgency behind those searches. I feel it too when someone I love is scared. So I want to be honest with you, because honesty will serve you better than reassurance. There is no single best diet for cancer. Not for prevention, and not after a diagnosis. That is not a dodge. It is the actual state of the evidence, and once you understand why it is true, it becomes freeing rather than discouraging. See more on the blog post here. The F Perfection Podcast is produced by C4 Social

  • 9 Episodes

5
out of 5
9 Ratings

About

The F Perfection Podcast with Dr. Matthew Lederman and Dr. Alona Pulde, two medical doctors originally from the Forks Over Knives Movie that are here serving the world as the Connection Docs.

Information

  • Creator
    Dr. Matthew Lederman & Dr. Alona Pulde
  • Years Active
    2026
  • Episodes
    9
  • Rating
    Clean
  • Copyright
    © We Heal, P.C.
  • Show Website
    F Perfection Podcast

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