NHA Today Podcast

The Essential Nutrition Habits for Protecting Your Muscles, Bones and Brain as You AgeAs we get older, our bodies need fewer calories, but that doesn’t mean we need fewer nutrients. In fact, some nutritional needs actually increase with age. So how can we make sure we’re eating the right foods to maintain our strength, independence and vitality?In this episode of the NHA Today Podcast, Dr. Stephan Esser welcomes plant-based nutrition expert and bestselling author Brenda Davis, RD, for a practical conversation about nutrition and healthy aging.Drawing from decades of experience and her book Plant-Powered Seniors, Brenda explains why protein, calcium, vitamin B12 and other essential nutrients deserve special attention as we age. She shares simple ways to make everyday meals more nutritious, protect muscle and bone health and support cognitive function through a whole-food, plant-based diet.They also explore Brenda’s personal journey to plant-based eating, how nutrition science has evolved over the past 40 years and why healthy eating doesn’t have to mean giving up the foods and traditions you love.In This EpisodeWhy our nutritional needs change as we ageHow much protein older adults really need and the best plant-based sourcesSimple ways to make everyday meals more nutrient-denseThe essential nutrients for maintaining strong bones and musclesHow plant-based nutrition may support memory and cognitive healthThe role of food variety and fiber in supporting gut healthWhen protein powders or supplements might be helpfulHow to navigate family meals and traditions while eating plant-basedPractical food swaps that can make healthy eating easierBrenda reminds us that healthy aging isn’t just about living longer. It’s about maintaining the strength, mobility and mental clarity to keep doing the things we love.About Brenda Davis, RDBrenda Davis is an internationally recognized registered dietitian, nutrition educator and author who has spent decades advancing the science of plant-based nutrition.She has served as a public health nutritionist, clinical nutrition specialist, nutrition consultant and academic instructor. She has presented at medical and nutrition conferences in more than 20 countries across five continents and co-authored 14 award-winning, bestselling books.Her book, Plant-Powered Seniors, provides practical guidance for meeting nutritional needs, preserving strength and supporting healthy aging through plant-based eating.Plant-Powered Seniors: https://plant-poweredseniors.com/Website: https://brendadavisrd.comInstagram: https://www.instagram.com/brendadavisrd/Facebook: https://www.facebook.com/brendadavisrdLinkedIn: https://www.linkedin.com/in/brenda-davis-72571618About Dr. Stephan EsserDr. Stephan Esser is a board-certified physician specializing in sports medicine and lifestyle medicine and the host of the NHA Today Podcast.Instagram: https://www.instagram.com/esserhealth/Connect with the National Health AssociationBecome a member: https://membership.healthscience.org/join-membershipWebsite: https://healthscience.orgUpcoming events: https://healthscience.org/events/YouTube: https://www.youtube.com/@nationalhealthassociation

Why Protecting Your Memory Starts Long Before You Notice a ProblemWhat if the best time to reduce your risk of cognitive decline is long before you notice memory problems?In this episode of the NHA Today Podcast, Dr. Stephan Esser talks with Dr. William Nields, founder of Headwaters Longevity Clinic, about emerging approaches to Alzheimer's prevention, early detection and healthy aging.Dr. Nields explains how changes associated with Alzheimer's disease can begin years before symptoms appear and why identifying potential risk factors early may be valuable. They explore the roles of nutrition, exercise, restorative sleep and circulation, along with newer testing methods being studied to assess cognitive function.You'll also learn how everyday habits may support memory and long-term cognitive health, what researchers are discovering about the gut-brain connection and why prevention is such an important focus.In This EpisodeWhy Alzheimer's-related changes may develop before symptoms appearWhat research suggests about slowing or improving cognitive declineHow comprehensive cognitive assessments may help identify risk factorsThe relationship between nutrition, healthy fats and memoryWhy physical activity supports cognitive functionHow sleep contributes to memory and brain maintenanceThe importance of blood flow and vascular healthEmerging research into the gut microbiomePractical lifestyle choices that may help reduce dementia riskWhile there is no guaranteed way to prevent Alzheimer's disease, Dr. Nields shares why addressing modifiable risk factors early may offer opportunities to support cognitive health as we age.About Dr. William NieldsWilliam Nields, MD, is the founder of Headwaters Longevity Clinic in Jacksonville, Florida. He graduated from the University of South Florida College of Medicine and completed his residency at the Mayo Clinic in Jacksonville.His work combines lifestyle medicine, functional medicine and conventional medical care, with a focus on chronic disease prevention, longevity and cognitive health.Website: https://www.HeadwatersLongevity.comEmail: [email protected]: @WillNieldsX: @HeadwatersJaxLinkedIn: William Nields, M.D.About Dr. Stephan EsserDr. Stephan Esser is a board-certified physician specializing in sports medicine and lifestyle medicine and the host of the NHA Today Podcast.Instagram: https://www.instagram.com/esserhealth/Connect with the National Health AssociationBecome a member: https://membership.healthscience.org/join-membershipWebsite: https://healthscience.orgUpcoming events: https://healthscience.org/events/YouTube: https://www.youtube.com/@nationalhealthassociationSubscribe to the NHA Today Podcast for more conversations about nutrition, lifestyle medicine and healthy aging.

The Hidden Psychology Behind Food Cravings and Why Knowing Better Doesn't Always Mean Eating BetterYou know what healthy eating looks like. So why is it still so hard to make the choices you know are good for you?In this episode of the NHA Today Podcast, Dr. Stephan Esser explores the science of emotions and eating, revealing why our relationship with food is shaped by much more than hunger or nutritional knowledge.From childhood memories and emotional triggers to dopamine, cravings and the powerful appeal of ultra-processed foods, Dr. Esser explains why we often reach for foods that don't support our health, even when we know better.He also explores how self-perception, stress, relationships and our environment influence our eating habits. Most importantly, he shares practical ways to recognize your triggers, distinguish emotional hunger from physical hunger and develop healthier coping strategies that support lasting change.In This EpisodeWhy knowing what to eat doesn't always change our behaviorHow emotions and childhood experiences shape our food choicesWhy ultra-processed foods can be so difficult to resistThe difference between physical hunger and emotional hungerHow dopamine and the brain's reward system influence cravingsWhy self-perception and emotional intelligence matterHow to manage stress without turning to foodPractical strategies for building a healthier relationship with foodDr. Esser challenges us to ask a simple but powerful question: Why do I eat what I eat? Understanding the answer can help us move beyond willpower and begin creating habits that support our health.About Dr. Stephan EsserDr. Stephan Esser is a board-certified physician specializing in sports medicine and lifestyle medicine and the host of the NHA Today Podcast. He is passionate about helping people understand how nutrition, movement and other lifestyle choices can support lifelong health and well-being.Follow Dr. Esser on Instagram:https://www.instagram.com/esserhealth/Connect with the National Health AssociationJoin the NHA:https://membership.healthscience.org/join-membershipLearn more:https://healthscience.orgUpcoming events:https://healthscience.org/events/NHA YouTube Channel:https://www.youtube.com/@nationalhealthassociationSubscribe to the NHA Today Podcast for more conversations about nutrition, lifestyle medicine and creating a healthier life.

Your Mental Health and Physical Health Are More Connected Than You ThinkWhat if the way you eat, sleep, move and manage stress could have a bigger impact on your mental health than you realize?In this episode of the NHA Today Podcast, Dr. Stephan Esser talks with psychiatric mental health nurse practitioner and lifestyle medicine specialist Casie Mair-Miley about the powerful connection between mental and physical health.Casie shares the deeply personal story of her daughter's struggles with severe mental illness and years of psychiatric treatment that weren't bringing the improvement her family hoped for. She explains how incorporating the six pillars of lifestyle medicine became a turning point for her daughter and ultimately transformed Casie's approach to psychiatric care.Together, they explore the gut-brain connection, how nutrition and everyday habits influence mental well-being and why taking care of your body is an important part of supporting your mental health.In This EpisodeCasie's personal journey into lifestyle psychiatryThe surprising connection between gut health and mental healthHow nutrition can influence mood and emotional well-beingThe six pillars of lifestyle medicineWhy sleep and movement matter for mental healthHow ultra-processed foods and cravings affect our habitsWhy alcohol can make anxiety and sleep problems worseThree practical changes you can make starting todayCasie closes with three simple recommendations: move your body every day, keep your phone out of the bedroom and consider alcohol-free alternatives.About Casie Mair-MileyCasie Mair-Miley, DNP-S, MSN Ed, PMHNP, DipACLM is a board-certified Psychiatric Mental Health Nurse Practitioner and Diplomate of the American College of Lifestyle Medicine. She has worked with children, adolescents and adults in mental health settings since 1998.After experiencing the benefits of lifestyle medicine within her own family, Casie is pursuing an approach to psychiatric care that integrates lifestyle changes with mental health treatment.Website (Coming Soon):https://lifestylepsychnp.comConnect on LinkedIn:https://www.linkedin.com/in/casiemair-miley/About Dr. Stephan EsserDr. Stephan Esser is a board-certified physician specializing in sports medicine and lifestyle medicine and the host of the NHA Today Podcast.Follow Dr. Esser on Instagram:https://www.instagram.com/esserhealth/Connect with the National Health AssociationJoin the NHA:https://membership.healthscience.org/join-membershipLearn more:https://healthscience.orgUpcoming events:https://healthscience.org/events/NHA YouTube Channel:https://www.youtube.com/@nationalhealthassociationSubscribe to the NHA Today Podcast for more conversations about nutrition, lifestyle medicine and creating a healthier life.

Your Kidneys Do More Than You ThinkYour kidneys filter roughly 50 gallons of blood every day, help regulate blood pressure and fluid balance, remove waste and play important roles in everything from vitamin D to maintaining the delicate pH balance your body needs to function.So, what are you doing to protect them?In this episode of the NHA Today Podcast, Dr. Stephan Esser breaks down how your kidneys work, what can damage them and the everyday choices that can help support kidney health for years to come.He explores common kidney problems including kidney stones, high blood pressure-related kidney damage and diabetic kidney disease, along with important markers such as GFR, BUN and creatinine. He also discusses how diet, hydration, medications and other lifestyle factors can affect kidney function.Most importantly, Dr. Esser focuses on the factors you can influence. From managing blood pressure and blood sugar to eating more whole plant foods, staying hydrated and knowing your numbers, there is a lot you can do to take better care of these hard-working organs.In This EpisodeWhat your kidneys actually do all dayImportant kidney health markers to knowWhat causes kidney stones and how diet may affect your riskHow high blood pressure and diabetes can damage the kidneysThe stages of chronic kidney diseaseMedications and supplements that may affect kidney functionHow nutrition influences kidney healthWhy hydration mattersWhat to monitor to better understand your kidney healthEveryday choices that can help protect your kidneysAbout Dr. Stephan EsserDr. Stephan Esser is a board-certified physician specializing in sports medicine and lifestyle medicine and the host of the NHA Today Podcast. He explores practical ways nutrition, movement and other lifestyle choices can support better health and quality of life.Follow Dr. Esser on Instagram:https://www.instagram.com/esserhealth/Connect with the National Health AssociationJoin the NHA:https://membership.healthscience.org/join-membership?Learn more:https://healthscience.orgUpcoming events:https://healthscience.org/events/Subscribe to the NHA Today Podcast for more conversations about nutrition, lifestyle medicine and creating a healthier life.