Practically Healthy by Dr. Melina drmelina

Nearly HALF of all Americans don’t get enough MAGNESIUM from food- the essential nutrient involved in over 600 enzymatic reactions throughout the body. Dr. Melina welcomes America’s Favorite Food Scientist, Dr. Taylor Wallace to episode 46 of the Practically Healthy podcast to talk about the important nutrient needed by every cell in your body.
 
Dr. Wallace shares the many benefits of magnesium including supporting brain health, bone health, helping lower blood pressure, and regularity. Studies suggests magnesium additionally supports sleep, mitochondrial function, mood and PMS, though more research is needed. Dr. Melina shares that magnesium is one of the essential nutrients her new company, Ahara is focusing on, and the doctors concur on a “food first” and supplementing if needed approach to getting the nutrients your body needs. 
 
The doctors list top food sources of magnesium, in addition to the potential benefits of specific types of magnesium supplements. Dr. Wallace shares the practical tips he employs to get more magnesium in his diet- tune in to hear his favorite oven fried chicken and spinach salad recipe! To learn more about Dr. Wallace, follow him @drtaylorwallace.
 
The Practically Healthy by Dr. Melina podcast is sponsored by Ahara- Precision nutrition for optimal health. Join today at ahara.com and receive $25 off new memberships with code PHPodcast. Offer good for new customers only.

Did your mother consume enough choline while you were in utero? Your cognition scores and likelihood of developing dementia just may depend on it! Dr. Melina welcomes international choline expert and precision nutrition pioneer, Dr. Steve Zeisel to episode 45 of the Practically Healthy podcast.
 
Dr. Zeisel joins to share his fascinating research study that lead to the discovery of the essential nutrient choline in 1998. He explains how some people, depending on their life stage and genetic signatures, are able to make choline, while others have to rely on food (or supplements) to get adequate amounts. The doctors share the effects of inadequate choline levels which can including muscle deterioration, fatty liver disease, memory loss, and dementia. The importance of choline intake during pregnancy and the first few years of life are highlighted for long term brain health of the baby.
 
Dr. Melina explains why choline is an essential nutrient featured in her precision nutrition company, Ahara, which empowers people to learn their unique choline requirements through genetic testing, and receive a personalized nutrition plan that helps them optimize their levels. Dr. Zeisel echoes the importance of genetic testing and supplementing only if needed.
 
In addition to eggs (don’t throw out the yolk!), visit usda.gov for a database of which foods contain choline. To learn more about Dr. Zeisel’s many projects, visit Genate.com and SNPtherapeutics.com. 
 
The Practically Healthy by Dr. Melina podcast is sponsored by Ahara- Precision nutrition for optimal health. Join today at ahara.com and receive $25 off new memberships with code PHPodcast. Offer good for new customers only.

Live longer and live better through science- Dr. Kara Fitzgerald joins on episode 44 of the Practically Healthy podcast to share that “our genes are not our destiny” and the implications of her groundbreaking scientific trial showing biological age reversal in humans.
 
The doctors explain the difference between chronological age (your age in years) and biologic age- the age of your cells that determines why people may have a more youthful appearance, feel younger and most importantly, a lower risk of every major disease, since aging is the biggest contributing factor for each.
 
Dr. Fitzgerald explains that DNA methylation is one of the main ways we influence which genes get "turned on” and “turned off”, which is influenced by lifestyle factors. By favorably influencing DNA methylation, we can not only reduce biological age, but increase our health span and lifespan.
 
You’ll learn the top methylation accelerators including drinking alcohol, lack of sleep, stress along with methylation decelerators- exercise, quality sleep, decreasing sedentary activity and nutrition which is one of the most powerful ways to influence methylation. The doctors highlight a food first approach and share foods (including herbs and spices!)  that help slow aging and maximize your genetic potential- tune in to hear their top recommends!
 
Learn more about Dr. Fitzgerald and her body of work at drkarafitzgerald.com or follow @drkarafitzgerald. Dr. Fitzgerald also hosts a podcast called “New Frontiers in Functional Medicine, Longevity, Epigenetics” where she discussed the science and research behind medicine, longevity, epigenetics and more.
 
The Practically Healthy by Dr. Melina podcast is sponsored by Ahara- Precision nutrition for optimal health. Join today at ahara.com and receive $25 off new memberships with code PHPodcast. Offer good for new customers only.

Life long brain health, muscle repair, eye health, weight management and more! Dr. Mickey Rubin, Executive Director of the Egg Nutrition Center (ENC) joins on episode 43 of the Practically Healthy podcast to share the many science backed benefits of incredible, edible EGGS!
 
The Drs. jump in and cut through the cholesterol confusion- exploring how the science of eating eggs for heart health has evolved and advanced to the current authoritative guidance that there is no association between egg intake and heart disease. 
 
Dr. Rubin details the many important nutrients in eggs including choline, lutein, B12, zeaxanthin, selenium and others- and makes a case for the importance of consuming egg yolks, not just the whites. Dr. Melina is “eggcited” to talk about the many benefits of choline throughout the lifecycle, highlighting the significant impact of maternal and early life consumption on the cognitive health of babies.
 
Eggs are lauded for their important role at breakfast for weight management with research showing egg consumption leads to better appetite control all day, improved blood sugar levels and a tendency too eat less at subsequent meals. The Drs. talk about eggs as a high quality protein, a source to consider throughout the lifecycle as protein is increasingly important with age in order to reduce the risk for sarcopenia, or age-related muscle loss. 
 
Dr. Rubin shares his top practically healthy egg tips and urges listeners to head to incredibleegg.org or @egg.nutrition for more Inspo, education and recipes featuring eggs! This podcast is brought to you by the American Egg Board.

Sex, relationships, intimacy, connection and more! Dr. Melina welcomes Dr. Ish Major, board certified psychiatrist and host of WE tv's Marriage Bootcamp for a New Year’s relationship reboot on episode 42 of the Practically Healthy podcast!The doctors dive in and outline the healthy aspects of relationships and touch on our need for love and connection as human beings. Dr. Ish explains how to assess if/ where the problems may be in your relationship by debunking your ABMs- Assumptions, Biases and Mindset- and what you should do when you don’t like what you hear.He explains one of the biggest misconceptions of married people- thinking that they shouldn’t have any problems- and instead urges them to have the courage to have hard conversations. He reveals the surprising reason why men cheat, when to consider divorce and shares practical ways that someone can be more in tune with their true self.Dr. Melina shares listener questions and the relationship guru addresses concerns ranging from reframing your mid-life baggage, having sex on the third date, and why going silent for 18 seconds with a partner might just amaze you- tune in for the fascinating answers!To learn more about Dr. Ish Major, follow him @dr_ish_major.
The Practically Healthy by Dr. Melina podcast is sponsored by Ahara- Precision nutrition for optimal health. Join today at ahara.com and receive $25 off new memberships with code PHPodcast. Offer good for new customers only.

Can a health app impact behavior and inspire lasting lifestyle changes? Andreas Michealides, PhD, Chief of Psychology at Noom joins on episode 41 of the Practically Healthy podcast to share how Noom is revolutionizing the weight loss industry by merging psychology with technology.Dr. Michaelides sets the stage by framing Noom as a behavior change company that transcends weight loss and shares the evolutionary reason why changing our behavior is so difficult. The doctors emphasize the importance of the brain in weight loss and introduce neuroplasticity- the brain’s ability to create new connections and adapt. The idea of habits and building on small steps is highlighted, and Noom's four holistic health pillars are shared: nutrition, physical activity, stress management and sleep.The doctors discuss the importance of goal setting, emphasizing the importance of identifying and celebrating small, interim goals and creating goals that are SMART- Specific, Measurable, Attainable, Relevant and Time-Bound. Dr. Michaelides shares the multitude of ways that Noom merges psychology with tech for a personalized approach to supporting healthy behavior changes including implementing safeguards, creating task lists and providing time-appropriate coach interventions. The doctors discuss practically healthy tips to help the listener navigate the 220+ food and beverage decisions we face each day! Learn more about Noom at noom.com and pre-order their new book, "The Noom Mindset- Learn the Science, Lose the Weight” on Amazon now.
The Practically Healthy by Dr. Melina podcast is sponsored by Ahara- Precision nutrition for optimal health. Join today at ahara.com and receive $25 off new memberships with code PHPodcast. Offer good for new customers only.