The mindbodygreen Podcast

“When you gain muscle mass, a lot of other things begin to happen,” explains Ashley Damaj, BCBA, MSW, CN, CPT.  Ashley Damaj, BCBA, MSW, CN, CPT, board-certified behavior analyst, nutritionist, therapist, trainer, and the founder of Mothership Wellness, joins us today to break down what it really takes to change your body and your habits, covering everything from behavior patterns and mindset shifts to muscle-building, nutrition, and sustainable routines for women. Plus:  - Damaj’s background (~2:30) - How to create long-term, sustainable change (~4:30) - How to increase lean muscle mass & decrease body fat (~6:45) - Holistic vs fitness nutrition (~8:30) - Understanding motivations & limitations (~13:38) - How to achieve your goals (~16:45) - Finding trusted experts on social media (~19:00) - Finding joy (~21:00) - Carving out time to work out for busy moms (~23:45) - How to model positive habits (~30:20) - Changing your perspective on weight loss (~33:15) - The importance of pre- & post-workout nutrition (~35:55) - The best way to do cardio (~40:00) - Rules of resistance training (~40:50) - Alternate strength vs. hypertrophy training (~41:00) - Increasing volume (~46:50) - Sets, reps, & weight (~19:50) - The power of functional training (~55:55) - The importance of mindset (~56:50) - The best way to optimize body composition (~59:50) - Don’t forget carbs (~1:00:00) - The importance of water & hydration (~1:01:50) Referenced in the episode:  - Follow her on Instagram (@mothershipwellness)   - Check out her company, Mothership Wellness (https://www.mothershipwellnessinc.com/)    - Work with her (https://www.mothershipwellnessinc.com/coaching)   - Don’t miss out on these free resources:    - Free Boss Mom's 5-Day Challenge - Life Satisfaction Survey - Vision Board Template This episode of the mindbodygreen podcast was created in partnership with Haven Well Within. It’s a daily dose of good for you®. Enjoy $10 off every $50 through Sunday, 9/28 at havenwellwithin/mbg with code MBG10. -$10 off every $50 valid 9/14/25 – 9/28/25. Offer valid at www.havenwellwithin.com, by phone at 1-833-428-3699, and at Talbots Retail stores. Cannot be used at Talbots Outlet or Clearance stores. Qualifying purchase amount is determined after allowable discounts and before tax and US Shipping. Use promo code: MBG10 at checkout. Discount will be applied at checkout. We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com. Learn more about your ad choices. Visit megaphone.fm/adchoices

“ NAD is the key regulator of the entire metabolic machinery of the body,” explains Andrew Salzman, MD.  Andrew Salzman, MD, physician, biomedical entrepreneur, and Chief Medical Officer at Wonderfeel, joins us to explore how optimizing NAD levels could hold the key to slowing aging, enhancing cellular function, and improving healthspan from the inside out. Plus:  - What is NAD? (~2:30) - When does NAD decline (~4:00) - How to assess your levels (~4:35) - The connection to perimenopause & menopause (~5:17) - The impact of lifestyle on NAD (~6:40) - The benefits of increasing your levels (~9:00) - Interesting areas of research (~11:20) - Preventing NAD from breaking down (~12:00) - What is CD38? (~12:45) - The impact of NAD on muscle mass (~15:00) - How to be an informed consumer of NAD supplements (~16:05) - Salzman’s personal routine (~17:45) - Dosage & beneficial ingredients in Wonderfeel products (~19:00)  - Who can benefit from NAD (~22:25) - The benefits on metabolism (~23:15) - Safety of NAD (~24:15) - The impact on sexual dysfunction (~25:45) - Emerging research (~33:45) Referenced in the episode:  - Check out Wonderfeel (https://getwonderfeel.com/?utm_source=mbg&utm_medium=podcast)   - Learn more about Salzman (https://getwonderfeel.com/experts/andrew-salzman-md/?utm_source=mbg&utm_medium=podcast)  - Follow Wonderfeel on Instagram (@getwonderfeel) Subscribe & Save $15 Today! Visit getwonderfeel.com We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com. Learn more about your ad choices. Visit megaphone.fm/adchoices

“The ability to be resilient is being able to flourish and feel vitality despite daily stress,” explains Eva Selhub, M.D. Eva Selhub, M.D., former Harvard Medical School instructor, physician, and pioneer in mind-body medicine, joins us today to share her powerful framework for building true resilience—one that integrates physical vitality, emotional intelligence, and spiritual connection. Plus:  - The age of the quantified self (~2:38) - The 6 pillars of resilience (~5:35) - The role of love (~7:20)  - How to speak to yourself & others (~8:40) - Rethinking affirmations (~14:50) - The power to heal (~17:35) - Activating your spiritual muscles (~21:18) - The stress response (~24:50) - An epidemic of mindset (~28:15) - Are you living out of fear or out of love (~35:45) - How love plays a role in autoimmune diseases (~39:10) - The importance of compassion in healing (~40:40) - Letting go (~43:00) - Helping children communicate (~45:20) - Adjusting your mindset (~46:30) - Is love the key to longevity? (~49:50) Referenced in the episode:  - Follow Selhub on Instagram (@drevaselhub) - Check out her website (https://www.drselhub.com/)  - Pick up her book, The Love Response  - Try out her 10-week online course, The Foundations of Mastering Resilience- The Heart Speaks by Mimi Guarneri, MD, FACC This podcast was made in partnership with Gaia Herbs. Your path to stress support starts now.* Visit gaiaherbs.com and use promo code MBGPod to get 20% off. We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com. *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Learn more about your ad choices. Visit megaphone.fm/adchoices

“ Don't waste your time and money on things that are perishable. Invest in yourself,” explains Vonda Wright, M.D. Vonda Wright, M.D., double board-certified orthopedic surgeon, internationally recognized sports medicine expert, and member of mindbodygreen’s board of scientific advisors, shares a powerful new lens on longevity—one that’s rooted in science, shaped by mindset, and powered by muscle. Here are the key points:  - Aging is a superpower (~3:28) - The six time bombs of aging (~7:25) - Building mental resilience (~9:35) - Muscle, brain, bone (14:00)  - The frailty line & VO2 max (~15:00) - Creatine dosage (~18:10) - Metabolism & muscle (~21:15) - What’s overrated vs. underrated (~23:50) - Blood work & menopause (~31:55) - Wright’s personal practices to decrease inflammation (~33:40) - Type 2 muscle fibers (~36:50) -  Advice to her younger self (~41:00) - Closing thoughts (~44:40) Referenced in the episode:  - Follow Wright on Instagram (@drvondawright)  - Pick up her book, Unbreakable: A Woman's Guide to Aging with Power  - Check out her website (https://www.drvondawright.com/)  - Listen to her previous episode (Why women should lift heavier & eat more)  We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com. Learn more about your ad choices. Visit megaphone.fm/adchoices

"People don't react to reality. They react to their experience of reality," explains Josh Davis, Ph.D. & Greg Prosmushkin.  Josh Davis, Ph.D., cognitive scientist, Columbia-trained psychologist, and author, & Greg Prosmushkin, trial lawyer and author, join us to explain how neurolinguistic programming (NLP) can help dissolve conflict, reframe limiting beliefs, and fuel lasting behavior change. Plus:  - What is NLP (~1:45) - The science of NLP (~3:20) - Using language as a tool (~5:10) - Using NLP in real life (~6:40) - Handling difficult situations (~8:45) - How to de-escalate triggering situations (~11:55) -  Reality is subjective (~15:25) - Establishing well-formed outcomes (~19:45) - The importance of learning goals (~20:25) - Are you running away from or to something? (~26:10) - Goals for health (~29:12) - Different types of motivation (~32:30) - Using NLP to be persuasive (~35:25) - Identifying language patterns (~40:00) - NLP for education (~44:00) - How to achieve your goals (~50:00) Referenced in the episode: - Pick up their book, The Difference That Makes The Difference (https://www.amazon.com/dp/1250349087)   - Learn more about Josh Davis, Ph.D. (https://www.twoawesomehours.com/)  - Follow Greg Prosmushkin on Instagram (@gregproslaw)  - Check out Prosmushkin‘s website (https://gproslaw.com/)  This episode of the mindbodygreen podcast was created in partnership with MassMutual. MassMutual believes in helping people live well—so they can live more. Learn more at MassMutual.com/Wellness. We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com. Learn more about your ad choices. Visit megaphone.fm/adchoices

“HRT is not just to feel better in the moment. It benefits your health in the long term,” Jila Senemar, MD, FACOG. Jila Senemar, MD, FACOG, distinguished OB/GYN, medical author, and expert consultant, joins us today to dive deep into women’s hormone health, including hormone replacement therapy (HRT), powerful lifestyle modifications, and smart supplementation. Plus:    - The truth about HRT (~4:10) - Personalization of HRT (~7:55) - Powerful lifestyle modifications (~9:50) - Nutrition advice for menopausal women (~12:35) - The power of strength training (~17:12) - The importance of community (~23:20) - Getting quality sleep (~26:57) - HRT + lifestyle modifications (~29:25) - Go-to supplements (~31:35) - Is HRT for you? (~33:05) - The different forms of hormones (~36:15) - The right time to start HRT (~40:40) - Benefits of HRT (~43:00) - You are not alone (~45:40) - mindbodygreen’s peri/menopause+ (~47:00) Referenced in the episode:  - Follow Senemar on Instagram (@drjilasenemar)  - Check out her website (https://jilamd.com/) - Use code MBGPOD for $550 off mindbodygreen’s peri/menopause+ course.  Go to cozyearth.com and use code MBG for 40% off best-selling temperature-regulating sheets, apparel, and more. Trust me—you’ll feel the difference the very first night. We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com. Learn more about your ad choices. Visit megaphone.fm/adchoices

“We need to be okay with not being okay,” explains Caroline Leaf, Ph.D. Caroline Leaf, Ph.D., renowned cognitive neuroscientist and communication pathologist, joins us today to give us permission to not be okay and the tools to self-regulate. Plus:   - It’s okay not to be okay (~2:25)  - Resilience takes time (~4:45) - Powerful metaphors (~7:40) - Self-regulation (~8:55) - The unconscious vs. conscious mind (~11:00) - Using breathwork to reset (~19:10) - The brain-body connection (~24:00) - How to overcome regrets (~27:25) - Leaf’s personal journey (~34:27) - How to handle pressure (~40:00) Referenced in the episode:  - Follow Leaf on Instagram (@drcarolineleaf) - Check out her website (https://drleaf.com/)  - Pick up her book, Help in a Hurry We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com. Learn more about your ad choices. Visit megaphone.fm/adchoices

“Green spaces and trees are not an amenity—they're a necessity,” explains Marc Berman, Ph.D.  Marc Berman, Ph.D., environmental neuroscientist, professor and chair of psychology at the University of Chicago, and the founding director of the Environmental Neuroscience Lab, joins us today to dive deep into the powerful benefits of nature on our mental and physical health.  - What is environmental neuroscience? (~2:50) - The Nature Walk study (~6:20) - Green vs. blue spaces (~12:00) - How much nature do you need? (~18:10) - The case for more green spaces (~19:10) - Mental health benefits of being in nature (~22:55) - How different types of trees impact the benefits (~27:25) - The impact of natural disasters (~28:25) - Redesigning our  environments, schools, & workplaces (~31:00) - Nature for depression (~34:30)  - Why you should be ‘nature rising’ (~36:15) - Berman’s favorite places (~38:05) - Upcoming research (~40:30) - Start doing this today (~42:50) Referenced in the episode:  - Learn more about Berman & his lab (https://voices.uchicago.edu/bermanlab/berman/)  - Pick up his book, Nature and the Mind (https://www.amazon.com/Nature-Mind-Improves-Cognitive-Well-being/dp/1668058774)  - Check out his research (https://scholar.google.com/citations?user=zCT_0OQAAAAJ&hl=en)  - Research on green spaces and schoolchildren (PMID: 25204008)  - Research on crime and vegetation (https://doi.org/10.1177/001391601219731)  - Research on hospital recovery and nature views (PMID: 6143402)  We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com. Learn more about your ad choices. Visit megaphone.fm/adchoices

“The arc of life is long, and it bends toward authenticity. You can’t hold your breath forever—eventually, you yearn to live your values,” explains Suzy Welch.  Welch, a bestselling author, founder and CEO of Becoming You Labs, and a professor at NYU Stern School of Business, joins us to discuss how to uncover your core values, identify your true aptitudes, and build a career that aligns with your authentic purpose. Plus:  - The Becoming You framework (~2:15) - The true meaning of values (~4:15) - How to know what you are truly good at (~5:33) - Discovering your economically viable interest (~7:12) - Identity vs. authenticity (~8:30) -  Values vs. virtues (~9:25) - When values conflict (~14:00) - The values bridge (~15:20) - Purpose & happiness (~18:00) - The value of work centrism (~22:00) - Finding authenticity (~26:55) - The role of self-awareness (~27:50) - How to change career paths (~30:40) - How to live your dream life (~35:05) - Fulfilling your dream & finding joy (~38:35)   Referenced in the episode:  - Follow her on Instagram (@suzywelch) - Check out her work (https://lnk.to/suzywelch!MindBodyGreen)  - Find out your true values (https://thevaluesbridge.com/)  - Pick up her book, Becoming You  - Go to her website (https://www.suzywelch.com/)  We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com. Learn more about your ad choices. Visit megaphone.fm/adchoices

“Get some motion, get some bounce, and get some playfulness into how you move,” explains Henry Abbott.  Abbott, an award-winning journalist and founder of TrueHoop, joins us today to explain how to prevent injury and improve mobility for all aspects of life.   - Immobility & how it impacts quality of life (~1:45) - What is P3 (~3:00) - Using data to prevent injury (~4:40) - Working the muscles below your knee (~8:25) - ACL tears & hip mobility (~12:45) - Hip stability vs. mobility (~15:15) - ACL tears & sports (~18:00) - Preventing injuries (~20:50) - Surfaces & injury (~23:25) - Learning agility from a young age (~25:55)   - Should you be using the elliptical? (~30:15) - How to avoid pickleball injuries (~31:30) - The most common problems (~35:10) - Is injury & athleticism genetic? (~37:50) - How to lift heavy without injury (~43:00) - Adding mobility to your routine (~44:00) Referenced in the episode:  - Follow Abbott on X (@TrueHoop)  - Pick up his book, Ballistic - Check out P3 (https://www.p3.md/)   We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com. Learn more about your ad choices. Visit megaphone.fm/adchoices

“Simple movements, taking care of your mental health, and building deeper connections— those are drivers of longevity,” explains Drew Ramsey, M.D. Drew Ramsey, M.D., board-certified psychiatrist, psychotherapist, and author, joins us today to explain how all of us can take simple and actionable steps to improve our mental health, including the importance of dreams, adding in more movement, plus:  - Ramsey’s practice (~1:30)  - The drivers of the mental health epidemic (~3:10) - Exercise & BDNF (~10:!5) - The 9 tenets for better mental health (~17:30) - The importance of connection (~19:00) - Gender differences (~23:25) - Cultural shifts & alcohol consumption (~27:55)  - Cannabis & psychedelics (~30:00) - The importance of sleep & dreams (~35:00) - The power of nutrition (~42:00) - The role of supplements (~46:00) - How to unburden yourself (~48:50) - Purpose & spirituality (~50:05) Referenced in the episode:  - Follow him on Instagram (@drewramseymd)  - Check out his website (https://drewramseymd.com/)  - Pick up his book, Healing the Modern Brain  We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com. Learn more about your ad choices. Visit megaphone.fm/adchoices

“ Never before has there been a time in history when women have needed more support,” explains Angela Foster.  Foster, award-winning nutritionist, health & performance coach, and speaker, joins us today to discuss how exercise is different for women, why syncing with your physiology matters more than ever, and how to use data, lifestyle, and intuition to become the most vibrant version of yourself, plus:    - Corporate attorney to high-performance coach (~2:50) - Foster’s personal healing journey (~5:10) - The power of lifestyle changes (~8:50) - The importance of mindset (~11:10) - Exercise in the morning (~14:45) - Women-focused exercise regimes (~15:55) - What is bio-syncing (~18:24) - How to start making changes in your life (~20:45) - Trying to do too much (~22:20) - HRV & VO2 max (~27:15) - Health essentials (~30:20) -  Self-discrepancy theory (~33:40) - Cap off your day (~35:15) - Instilling values into children (~36:40) - Cognitive gears (~38:00) - Data to prioritize (~42:05) - HRT (~44:30) - What Foster is excited about (~47:30) Referenced in the episode:  - Follow Foster on Instagram (@angelasfoster)  - Learn more about her (https://angelafosterperformance.com/)   - Check out her podcast, High Performance Health We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com. Learn more about your ad choices. Visit megaphone.fm/adchoices

“ Sleep is really foundational to those core building blocks of a healthy relationship,” explains Wendy Troxel, Ph.D. Wendy Troxel, Ph.D., a licensed clinical psychologist and certified behavioral sleep medicine specialist, joins us to unpack the powerful—and often overlooked—role of sleep in our lives, from its impact on sexual health and menopause to relationships, wearables, and beyond:  - Sleep & healthspan (~1:10) - The role of sleep in relationships (~4:00) - Sleep & sexual health (~8:08) - Subjective vs. objective sleep scores (~12:10) - Oxytocin & physical touch (~14:30) - Sleep recommendations (~16:00) - Menopause & sleep (~18:15) - Optimal sleep etiquette (~21:05) - Scheduling your worry (~23:12) - Improving sleep quality during menopause (~25:50) - The role of wearables (~33:15) - Statistics to prioritize for sleep quality (~38:10) - Improving HRV (~43:00) - The future of sleep science (~47:10) - Teens & sleep schedules (~49:55) Referenced in the episode:  - Follow Troxel on Instagram (@sharingthecovers) - Pick up her book, Sharing the Covers - Watch her TED talk on teenagers & sleep (https://www.youtube.com/watch?v=G0Zj_InJ4BQ)  - Watch her TED talk on couples & sleep (https://www.youtube.com/watch?v=U7ntoFtZK6A)  - Check out her website (https://www.wendytroxel.com/)   We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com. Learn more about your ad choices. Visit megaphone.fm/adchoices

“Look at the symptoms you thought were just 'normal for being a woman'—they’re actually related to your pelvic floor health,” explains Sara Reardon, PT, DPT.  Reardon, doctor of physical therapy and board-certified pelvic floor specialist, is on a mission to normalize pelvic floor conversations and revolutionize the care we receive—at every age and stage. In this episode we cover everything from how to strengthen and support your pelvic floor to the truth about kegels and so much more:   - Misconceptions about the pelvic floor (~1:40) - Assessing pelvic floor health (~2:22) - How to improve pelvic floor health (~4:20) - The truth about Kegels (~6:30) - Strengthening vs relaxation (~8:10) - Breath, resistance training, & the pelvic floor (~10:35) - Pelvic floor health by decade (~14:15) - Optimal bathroom habits (~17:00) - What to avoid for your pelvic floor health (~18:45) - Eye-opening statistics (~20:20) - Reardon’s story (~24:15) - Hormone replacement therapy (~26:15) - Data that deserves more attention (~30:30) -  Integrating pelvic floor therapy into healthcare (~32:45) - Strength training & pelvic floor exercises (~34:30) Referenced in the episode:  - Follow Reardon on Instagram (@the.vagina.whisperer)  - Check out her website (https://thevagwhisperer.com/)  - Pick up her book Floored  We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com. Learn more about your ad choices. Visit megaphone.fm/adchoices

“You can improve your metabolism simply through your microbiome,” explains Colleen Cutcliffe, Ph.D. Colleen Cutcliffe, Ph.D., biochemist, microbiologist, and the co-founder and CEO of Pendulum Therapeutics, joins us today to dive deep into the science of the gut microbiome, covering everything from the gut-metabolism axis and increasing GLP-1 levels to gut-supporting foods. Plus: - Starting her company, Pendulum (~2:45) - Assessing microbiome health (~6:25) - The gut-metabolism axis (~8:55) - Increasing GLP-1 naturally (~10:00) -  What is Akkermansia (~13:00) - How to increase Akkermansia (~16:55) - Microbiome-supporting foods (~18:53) - How to change your microbiome (~24:45) - Environmental factors & the microbiome (~26:20) - Stress & the microbiome (~28:00) - Reset the gut after antibiotics (~28:45) - The future of microbiome science (~31:05) - Fecal transplants (~34:00) - Exciting new science (~35:55) Referenced in the episode:  - Follow Colleen Cutcliffe on Instagram (@drcolleencutcliffe)  - Check out her company (https://pendulumlife.com/)  - Learn more about their research (https://pendulumlife.com/pages/research-clinical-trials#nav-clinical-trial)  - Research on microbiome diversity & pet ownership (https://pmc.ncbi.nlm.nih.gov/articles/PMC7058978/)  - Research on Akkermansia & response to cancer immunotherapy We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com. *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. †Based on pre-clinical studies. Not intended for weight loss. Learn more about your ad choices. Visit megaphone.fm/adchoices

“The more fulfilled we are—and the more secure we are in who we are and why we’re pursuing something—the more it boosts our journey toward excellence,” explains Steve Magness.  Steve Magness, best-selling author, performance coach to Olympians, professional athletes, and executives, joins us to discuss how excellence and fulfillment go hand in hand, finding meaning, and the importance of connection. Plus:  - Excellence & fulfillment work together (~1:30) - The Be, Do, Belong framework (~6:10) - Why he wrote the book (~10:15) - How to channel obsession without burnout (~12:30) - The power of spirituality (~18:45) - What we can learn from elite athletes (~24:45) - The two paths to success (~28:30) - Knowing when to “switch off” (~33:00) - Connection & belonging (~35:05) - Raising resilient kids (~39:20) - Connection decreases fear (~47:45) Referenced in the episode:  - Follow Steve Magness on Instagram (@stevemagness) - Check out his website (https://www.stevemagness.com/)  - Pick up his book, Win the Inside Game  We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com. Learn more about your ad choices. Visit megaphone.fm/adchoices

“VO2 max is the single largest predictor of how long and how well you're going to live,” explains Andy Galpin, Ph.D. In this episode, you’ll hear from: Andy Galpin, Ph.D., a professor of kinesiology, Executive Director of the Human Performance Center at Parker University, on why VO2 max is the #1 predictor of lifespan and how to improve your VO2 max fast  Martin Gibala, Ph.D., professor of kinesiology at McMaster University, on whether heart rate zone or perceived exertion matters more Abbie Smith-Ryan, Ph.D., a physiologist and exercise scientist, on the specifics of how to structure your workouts for maximum VO2 max gains. Vonda Wright, M.D., double-board certified orthopedic surgeon, on sprint interval training vs VO2 max training We’ll cover: - VO2 max is the #1 predictor of lifespan (~1:57) - You can change your VO2 max fast (~4:05) - Ways to improve VO2 max (~4:48) - How often should you be training? (~6:55) - How to build Vo2 max without injury (~7:35) - Heart rate zones vs. perceived effort (~9:40) - The most effective way to improve VO2 max (~11:30) - Surprising benefits of 1 minute workouts (~13:42) - Sprint interval training vs. VO2 max training (~15:30) - What is the fragility line? (~17:48) - How to train for longevity (~18:55) Listen to the full episodes here:  - The largest predictor of longevity we don’t talk about | Performance coach & scientist Andy Galpin, Ph.D. - How to do less cardio with better results | Martin Gibala, Ph.D. - A woman's guide to metabolism, protein, & training smarter | Abbie Smith-Ryan, Ph.D. - Why women should lift heavier & eat more | Vonda Wright, MD, MS Learn more about your ad choices. Visit megaphone.fm/adchoices

“Movement in nature helps your gut health, reduces inflammation, improves your mood, and supports your hormones,” explains Amy Shah, M.D.  Amy Shah, M.D., double board-certified physician, bestselling author, and nationally recognized expert in nutrition and integrative medicine, joins us today to explain how to eat for longevity, get the most out of your walks, and so much more:   - Foods with powerful benefits (~2:00) - Should you be drinking celery juice? (~7:55) - The power of flavanols (~8:30) - Ancient knowledge & modern science (~10:38)  - The health benefits of cocoa (~15:30) - Hunger vs cravings (~17:30) - Caffeine & sleep (~22:10)  - Alcohol consumption (~23:50) - Tips for satiety (~27:45) - The power of walking (~29:20) - How to get more out of your walks (~31:40) - Body weight squats for blood sugar (~33:10) - The importance of leg strength (~34:55) - Improving sleep (~37:00) - Exciting changes for health & nutrition (~41:15) Referenced in the episode:  - Follow Amy Shah on Instagram (@dramyshah)  - Check out her website (https://amymdwellness.com/)  - Research on benefits of cocoa & cardiovascular disease (PMC9170467) We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com. Learn more about your ad choices. Visit megaphone.fm/adchoices

“HRT is probably the best thing that you can do to improve long term health and longevity,” explains Amy Killen, M.D. In this episode, we’re covering everything you need to know about hormone replacement therapy, including the incredible benefits of HRT and when you should consider starting HRT.  You’ll hear from: Maddy Dychtwald, author, longevity expert, and co-founder of Age Wave, on the study that changed the way HRT was viewed and why it’s time to rethink that narrative  Marty Makay, M.D., the US Commissioner of Food and Drugs, a Johns Hopkins surgeon, public health expert, on why hormone replacement therapy may be one of the most powerful tools for women  Amy Killen, M.D., a longevity and regenerative medicine physician, on when to consider HRT and how it supports long-term health Jessica Shepherd, M.D., OB/GYN and menopause expert, on the different types of hormone therapy and how to find a provider who supports your goals We’ll cover: - The flawed study that changed HRT perception (~1:05) - The incredible benefits of HRT (~4:15) - What about TRT for men? (~7:20) - Hormone health is longevity (~8:45) - When to consider HRT (~9:48) - The different types of HRT (~11:10) - You are the CEO of your health (~13:48) Listen to the full episodes here:  - Why women live longer, but not better | Longevity expert Maddy Dychtwald - The most common health myths, debunked | Marty Makary, M.D. - Stem cells, HRT, & nitric oxide for women | Amy Killen, M.D. - What women need to know about hormone replacement therapy (HRT) | Jessica Shepherd, M.D. Learn more about your ad choices. Visit megaphone.fm/adchoices

“ We're overcomplicating what it takes to live a healthier life,” explains Jason Karp.  Karp, founder & CEO of HumanCo and co-founder of Hu Kitchen, joins us today to share why the future of health starts with simplifying, how real food can reshape our health and habits, and why slowing down might be one of the most powerful practices. Plus, we cover:  - Jason’s personal health journey (~3:55) - Simplifying health (~12:25) - The fertility crisis (~19:10) - The role of stress (~25:00) - The importance of connection (~27:25) - Trusting intuition & common sense (~30:45) - The problem with food dyes (~34:30) - Seed oils (~41:40) - His company, Human Co. & True Food Kitchen (~47:40) - Changing the current food system for the better (~54:00) Referenced in the episode:  - Follow Jason Karp on Instagram (@humankarp & @humancobrands)  - Check out his company (https://www.humanco.com/)   - Listen to his previous episode (How Jason Karp Reversed Going Blind Through Nutrition) Use code MBGXTrue10 when you dine in and get $10 off any order over $50 at True Food Kitchen through June 30th (https://www.truefoodkitchen.com/)  And don’t forget to check out mindbodygreen’s electrolytes with creatine+, which will officially be featured on True Food Kitchen’s new summer menu, launching May 20th! You’ll find our electrolytes with creatine+ in their Bright Eyes drink and On the Rocks, both available in lemon-lime. For other amazing HumanCo brands - Cosmic Bliss & Against The Grain Gourmet: www.instacart.com/store/brands/humanco-brands/humanco-lp We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com. Learn more about your ad choices. Visit megaphone.fm/adchoices