MindBodySpace Dr. Juna Bobby

Enhancing Mental Health Through Lifestyle Medicine: A Mind-Body Connection

Dr. Juna, host of the MindBodySpace podcast, alongside monthly special guest, Dr. April Hirschberg, Harvard Psychiatrist specializing in Mind-Body and Lifestyle Medicine Coaching discuss the significant impact of lifestyle choices on mental health.

They emphasize the mind-body connection, focusing on how diet, exercise, sleep, and stress management can improve mental well-being. The discussion highlights their backgrounds and efforts in lifestyle medicine and the importance of incorporating physical health when addressing mental health.

Key topics include the effects of diet on neurotransmitters, substance use, exercise-mood connection, and practical tips for effective stress management.

The episode wraps up with insights from a paper co-authored by Dr. Hirschberg aimed at fostering a better understanding of lifestyle choices on mental health and actionable changes we can make in our daily lives.



00:00 Introduction to Diet and Mental Health

00:26 Welcome to the MindBodySpace Podcast

01:22 The Importance of Stress Management

01:45 Mental Health Awareness Month

02:26 Connecting Mental and Physical Health

04:16 Lifestyle Medicine and Mental Health

10:34 The Role of Nutrition in Mental Health

11:48 Substance Use and Mental Health

14:43 Physical Activity and Mental Health

17:56 Understanding and Managing Stress

20:05 Conclusion and Future Discussions



FREE ARTICLE discussed in this episode: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9442472/




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The Impact of Nutrition on Mental and Physical Well-Being

In this episode of the MindBodySpace podcast, Dr. Juna discusses the rising rates of anxiety and depression among teens and young adults, attributing part of the issue to poor nutrition. She is joined by Susan Greeley, MSRDN and Senior Vice President at SENS Wellness — Castle Connolly Private Health Partners.



Susan shares insights on the four pillars of wellness—sleep, exercise, nutrition, and stress management—and explains how her team collaborates with physicians to extend exceptional patient care through personalized wellness programs.

The conversation highlights the importance of real, whole foods, the dangers of ultra-processed foods, and practical tips for incorporating healthy eating habits into family life. Susan emphasizes the significance of balanced nutrition for overall well-being and how parents can encourage their children and teens to make healthier food choices.



00:00 The Rising Mental Health Crisis and Introduction to MindBodySpace Podcast

00:20 Meet Dr. Juna: A Journey from Resilience Science to Podcasting

01:37 Introducing Susan Greeley and the SENS Solution Wellness Program

02:08 The Four Pillars of Health and Wellness with Susan Greeley

05:15 A Deep Dive into Nutrition, Family, and Prevention

13:21 Misinformation in Nutrition and the Impact of Social Media

16:31 The Importance of Balanced Nutrition

16:56 The Dangers of Excluding Macronutrients

18:07 The Impact of Social Media on Eating Habits

19:05 Alarming Statistics on Children's Diet

20:22 Understanding Processed Foods

21:16 The Challenge of Ultra Processed Foods

24:36 The Benefits of Eating Seasonally and Locally

25:37 Engaging Teens in Healthy Eating

28:16 Addressing Mental Health Through Nutrition

30:01 Involving Kids in Meal Preparation

31:34 Showcasing the Cookbook 'Lighten Up'


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What is silent reflux? Find out in this episode of the MindBodySpace podcast, hosted by Dr. Juna.

Every last Friday of the month, she is joined by her guest Dr. April Hirschberg to discuss evidence backed ways to decrease stress and increase resilience.

Dr. April is a board certified psychiatrist specializing in lifestyle and mind-body medicine at Mass General Hospital, Harvard Medical School.

They delve into how stress management and healthy lifestyle choices play a critical role in combating mental and physical health issues.

This episode particularly focuses on gastroesophageal reflux disease (GERD), its symptoms, consequences, and misdiagnosis. They share personal experiences and insights into how stress exacerbates digestive issues, the significance of the gut-brain axis, and the role of the enteric nervous system.

Practical advice is offered on managing stress through breathing exercises, mindfulness, proper diet, hydration, and the importance of not eating late to prevent reflux.

Additionally, they emphasize the critical nature of seeking medical advice for persistent symptoms and the benefits of incorporating movement and enjoyable activities into daily routines for overall well-being.



00:00 Unveiling the Mystery: Why Stop Eating Early?

00:16 Welcome to the MindBodySpace Podcast

00:21 Stress Management with Dr. Hirschberg

01:31 The Gut-Brain Connection and Stress Impact

01:47 Misdiagnosed Reflux

07:40 Lifestyle Changes and Managing Reflux

15:15 Mindful Eating and Stress Reduction Techniques

22:15 Embracing Movement and Self-Care for Digestive Health

27:32 Closing Thoughts and Encouragement



About Dr. Aviv & His Books!

⁠https://www.acidwatcher.com/⁠



Dr. April:

https://aprilhirschberg.com/



Find MindBodySpace Podcast is now on Youtube! 

https://www.youtube.com/playlist?list=PL2qBdhE9jXdPid9vdybjhc1b_gkailzpS



More about MindBodySpace and monthly memberships for students K-12 coming up at https://mindbodyspace.com/






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Transforming Life through Mindfulness and Lifestyle Medicine with Dr. Rak

In this detailed conversation, Dr. Rak shares his professional and personal journey of overcoming burnout and unhealthy lifestyle habits through mindfulness and lifestyle medicine. Initially struggling with stress, depression, and an unhealthy relationship with food, Dr. Rak's turning point came from a candid conversation with his wife, which prompted him to reassess how he managed stress and his overall health.

He delves into how he transitioned from being a hospitalist to embracing and being certified in lifestyle medicine, driven by his own significant health transformation. Dr. Rak highlights the importance of making enjoyable and sustainable lifestyle changes, including plant-based eating and engaging in enjoyable forms of physical activity.

He also discusses the impact of these changes on his mental health, relationships, and parenting style. The interview emphasizes the transformative power of mindfulness, gratitude, and making health a 'feast' rather than a chore, concluding with Dr. Rak's mission to advocate for a healthcare system focused on whole health.



00:00 Welcome and Introduction to Dr. Rak's Journey

00:20 The Turning Point: Confronting Burnout and Unhealthy Habits

01:13 A Deep Dive into Lifestyle Medicine and Personal Transformation

07:40 The Power of Mindfulness and Meditation in Daily Life

14:31 Reevaluating Food Choices and the Impact of Childhood Habits

19:51 The Journey Towards a Healthier Lifestyle and Self-Reflection

25:35 Embracing Change: From Awareness to Action

29:04 A Personal Journey to Plant-Based Eating

29:56 Discovering the Power of Plant-Based Diets

31:12 The Transition to a Healthier Lifestyle

32:44 Embracing Whole Food, Plant-Based Eating

34:53 The Impact of Diet on Health and Energy

36:17 Exploring Time-Restricted Eating and Hydration

38:24 The Transformation: Weight Loss and Beyond

38:53 Navigating Food Choices and Lifestyle Changes

41:11 Consistency and Enjoyment in Healthy Eating

46:26 Integrating Mindfulness and Exercise into Lifestyle

50:55 Parenting with Mindfulness and Healthy Habits

55:52 Reflecting on Depression and Lifestyle Medicine



More about Dr. Rak HERE: https://rakyourlife.com/



Find MindBodySpace Podcast is now on Youtube!

https://www.youtube.com/playlist?list=PL2qBdhE9jXdPid9vdybjhc1b_gkailzpS



More about MindBodySpace and monthly memberships for students K-12 coming up at https://mindbodyspace.com/




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Support this podcast: https://podcasters.spotify.com/pod/show/mindbodyspace/support

Dr. Juna, host of the MindBodySpace podcast, alongside monthly special guest, Dr. April Hirschberg, Harvard Psychiatrist specializing in Mind-Body and Lifestyle Medicine Coaching, delves into the significance of opting for a plant-based diet.

They discuss how to make lifestyle adjustments for better physical, mental, and planetary health. The conversation, underscored by the science of resilience, explores how behavioral changes and a plant-based diet can profoundly affect one's wellness and environmental sustainability.

Insights from experts like Dr. Tom Robinson and Dr. Uma Naidoo on obesity prevention, dietary impacts on mental health, and the gut-brain connection enrich the discussion.

The episode also offers practical advice for families on integrating more fruits, vegetables, and plant-focused meals into their daily lives, signifying the crucial role of lifestyle medicine in disease prevention, stress management, and overall health improvement.

Furthermore, it addresses the concerning trend of increasing GI cancers among younger individuals, underlining the importance of lifestyle interventions for disease prevention.

00:00 Introduction to MindBodySpace Podcast

00:09 Meet Dr. Juna: A Journey into Wellness and Resilience

01:05 Engaging with the Audience: Questions, Topics, and Support

01:55 Exploring the Impact of Diet on Health and Climate

02:13 Deep Dive into Behavioral Change and Plant-Based Diets

04:13 Personal Stories and the Shift Towards Vegetarianism

08:38 The Science of Nutritional Psychiatry and Mental Health

12:41 Practical Tips for Maintaining a Healthy, Plant-Based Diet at Home

16:33 Addressing the Rise in GI Cancers and the Importance of Lifestyle Medicine

18:30 Concluding Thoughts and Upcoming Episodes


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Can't get yourself to exercise but you know you really need it? Get motivated just by listening!

This is a short meditation designed to prime the listener's mind for exercise, similar to warming up muscles before physical activity.

Dr. Juna discusses the importance of mental motivation, explaining how visualization and affirming exercise goals can shift the brain from reluctance to readiness.

The meditation guides listeners to visualize themselves exercising joyfully and feeling energized post-workout.

00:00 Kickstart Your Workout Motivation with a Quick Meditation

00:31 Welcome to the MindBodySpace Podcast

01:50 Unlocking the Power of Mental Motivation for Exercise

03:45 Guided Meditation: Visualize Your Strength and Energy

08:43 Wrapping Up: Your Next Steps for Brain Resets and Wellness



#motivation

#exercise

#mental motivation

#positive feelings

#visualization

#goals

#brainpriming

#negativethoughts

#motivationtechniques

#visualize

#exercise

#meditation

#mindset

#brainreset


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