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Tag: mbgpodcast

  • I'm A Nutritional Psychiatrist & This Is My Anti-Anxiety Grocery List

    I'm A Nutritional Psychiatrist & This Is My Anti-Anxiety Grocery List

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    Happy shopping!

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  • 3 Underrated Tips To Boost HRV & Why This Metric Matters

    3 Underrated Tips To Boost HRV & Why This Metric Matters

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    With the uptick in wearable devices hitting the market, heart rate variability (HRV) is becoming quite a hot topic. As WHOOP founder and CEO Will Ahmed shared on a recent mindbodygreen podcast episode, this powerful metric can help you understand your body’s current state at any given moment. In general, the higher or more stable your HRV score, the better. But how do you elevate your own levels?

    To come, three underrated ways to raise your HRV, plus a quick refresher on why it matters. 

    At a glance, HRV is a measurement of how much variation between the timing of your heartbeats. Having a higher HRV is a sign you are fit, well-rested, and recovering well. Having a lower HRV means that you could be stressed, burnt out, or sick.

    HRV is starkly different from resting heart rate, as the former doesn’t have one ideal range to shoot for. Instead, improvement is all about increasing your personal HRV, measuring success against your former HRV rather than comparing your levels to others. 

    You can see this notion of individualized ideals from a 2020 study on Fitbit data from 8 million users‘ smartwatch data—factors like sex, genetics, and even hormonal shifts during menstruation and menopause can significantly alter your HRV.

    We’ve covered HRV in-depth before, so check out this article for more information on what your ideal HRV looks like and extra tips to reach your goal.

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    Hannah Frye

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  • Pickleball Might Be The Best Hobby For Longevity—Here’s Why

    Pickleball Might Be The Best Hobby For Longevity—Here’s Why

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    During a recent episode of the mindbodygreen podcast, Buettner mentions a Mayo Clinic study that set out to measure life expectancy gains between different sports, with racket sports coming out on top—specifically, 9.7 years for tennis and 6.2 years for badminton, compared to 3.7 years for cycling, 3.4 years for jogging, etc. “I take a little liberty with this,” Buettner admits, since pickleball is technically a paddle sport, but it involves pretty similar movements and strategies.

    Plus, another recent study on the sport found that pickleball had significant improvements in personal well-being, life satisfaction, depression, stress, and happiness in older adults—so we can extend those benefits to mental health as well. These studies are observational, so there isn’t a definitive causation here. However, experts suggest these findings may be related to the sense of community found in pickleball.

    “You can’t help but make friends,” Buettner says about pickleball culture. This helps address the growing loneliness epidemic in America—one that has grave implications for longevity. “If you’re lonely, it shaves eight years off your life expectancy,” Buettner claims. 

    In addition to having fun with your friends, he adds, you’re also engaging in low-to-medium intensity physical activity and boosting your heart rate. “An hour later, you don’t realize you just had a really good workout,” he shares.

    So the secret sauce here may not be the sport itself (great news for those who just don’t enjoy it), but rather the hobby that fosters a sense of community and belonging while keeping you active. Sounds like a recipe for a long, healthy life, for sure.

    Many gyms, parks, and community facilities have pickleball courts these days, given the increasing popularity of the sport. However, you don’t need a set place to play pickleball—you can make do with your front or backyard, as well as some open public space.

    Just grab some shoes, find a good paddle, and invite your friends and family over. Who knows? You may just extend your life expectancy while you’re at it. 

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    Hannah Frye

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  • How To Measure Your Waist-Height Ratio & What This Means

    How To Measure Your Waist-Height Ratio & What This Means

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    But like any measurement, this is only one part of the equation when it comes to full body composition, and therefore overall health. This equation shouldn’t be used to diagnose any kind of health condition, but rather serve as an estimate of body fat percentage for those who want to know and don’t have access to something like a DEXA scan. 

    It’s also worth noting here that you should avoid taking waist measurements during times like postpartum months, bloating or digestion troubles, and so on. You want to aim for a natural, typical measurement to get your most accurate results.

    As for lean muscle mass, Lyon notes recommends tracking how many push-ups or squats you can do. It’s far from a perfect science (and there’s not a set range to reference), but it may be helpful to gauge your improvement. Let’s remember: Your muscles need to feel “fatigued” in order to grow. If your muscles take longer and longer to feel that fatigue, it’s a pretty good sign you’re growing your muscle mass.

    You may also consider getting some blood work done at your physician’s office or through an elective service. Lyon suggests some of the measurements, especially those related to glucose, insulin, and triglycerides, may help you determine what range of skeletal muscle mass you have. 

    “What becomes really important to understand is where they are and making improvements,” Lyon says. So don’t get too caught up in the numbers if you can help it. No measurement of body composition is a perfect indicator of overall health. Finally, if you are concerned about your lean muscle mass or want to learn more specific info, it’s always a good idea to visit your healthcare provider. 

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    Hannah Frye

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  • The Key To Lifelong Happiness, From The Mother Of Mindfulness

    The Key To Lifelong Happiness, From The Mother Of Mindfulness

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    Hannah Frye is the Assistant Beauty & Health Editor at mindbodygreen. She has a B.S. in journalism and a minor in women’s, gender, and queer studies from California Polytechnic State University, San Luis Obispo. Hannah has written across lifestyle sections including skin care, women’s health, mental health, sustainability, social media trends, and more. She previously interned for Almost 30, a top-rated health and wellness podcast. In her current role, Hannah reports on the latest beauty trends and innovations, women’s health research, brain health news, and plenty more.

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    Hannah Frye

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  • I'm A Functional Medicine Doctor: 3 Things I Do Every Day To Build Lean Muscle

    I'm A Functional Medicine Doctor: 3 Things I Do Every Day To Build Lean Muscle

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    Strengthen your “organ of longevity.” 

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    Jason Wachob

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  • The Brain-Health Benefits Of A Morning Routine, From Experts

    The Brain-Health Benefits Of A Morning Routine, From Experts

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    According to communication pathologist and cognitive neuroscientist Caroline Leaf, Ph.D., your mind is very vulnerable the moment you wake up. “Your conscious mind is only awake when you’re awake,” she notes on the mindbodygreen podcast, but your unconscious mind works 24/7, even while you’re asleep.

    When you first wake up, there’s an important sliver of mental space as your unconscious and conscious mind start to work together again. And what you do during that time can impact the rest of your day, she claims. For example, let’s say you wake up, immediately check your phone, and come across some negative or stressful news—you might unconsciously take that stress with you throughout your day. 

    Cognitive behavioral therapist Joanna Grover, LCSW, agrees: “It’s just like the first thing you eat in the morning, like some people start their day with a glass of water,” she says on another mindbodygreen podcast episode. “The first thing that you pick up, whether it’s your phone or your meditation mat, is significant. It will set the expectation for the day.”

    She even recommends “rehearsing” what you’ll do or say in the morning, in order to commit to the healthy habit. “You’re more likely to do it if you rehearse it beforehand,” she adds. That said, planning your morning routine is far from frivolous—it may be necessary for a calm, healthy headspace. 

    Of course, that doesn’t mean you must commit to a 10-step wellness routine, complete with high-tech gadgets and aesthetic glassware (contrary to what TikTok might have you believe). That’s not the brain-healthy morning routine these experts are talking about. In fact, the pervasive notion that you should have a morning filled with “self-care” can cause even more stress in the long-run. 

    “As a working mom, there’s no time to wake up in the morning and meditate for 20 minutes, do a breathing practice, and then have the perfect coffee followed by an ice bath, sauna, a nice long walk, and a workout,” notes certified precision nutrition coach and mobility pioneer Juliet Starrett in her mbg podcast episode. “As a working mom, you wake up, and you’re lucky to power down an espresso before getting people dressed, making breakfasts and lunches, and trying to get people out the door. The notion that you would have two hours in the morning to take care of your morning routine is preposterous, and actually as a mom would make me mad.” 

    Say it with us: Morning routines do not have to take up a large chunk of time. We can even swap the phrase “morning routine” with a “morning moment,” since the most important time to consider is the first few minutes of waking. 

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    Jamie Schneider

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  • Why Bed Rotting Makes You More Anxious, From A Therapist

    Why Bed Rotting Makes You More Anxious, From A Therapist

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    Look, taking time for yourself is important, and there is something to be said about finding time to rest and recharge. We also totally believe that downtime, in and of itself, is productive time. 

    But as Grover declares, bed rotting is not a form of “self-care,” contrary to what many adopters believe. “Any time we disengage from our surroundings like that for a great length of time is not a very healthy choice,” she says. 

    I would have to agree, and I say this as someone whose bed is her ultimate sanctuary. I’m a proud Earth sign—texture is important to me, and I love being cozy. Perhaps that’s why the idea of bed rotting sounds so alluring; for many, the bedroom is a safe, peaceful space for them to recharge their social batteries. 

    I’d be lying if I said I never holed myself up in my room and committed to a Netflix binge. But experts—Grover included—warn that the habit can actually damage mental health over time. 

    See, we as humans are social beings, and quality social connections are crucial for a longer, healthier life. In fact, “Social connection is the greatest factor we know in longevity and happiness,” says personalized medicine physician Molly Maloof, M.D., on another mindbodygreen podcast episode. Research has even shown that social isolation is associated with a higher risk of developing dementia. 

    Of course, one day of bed rotting won’t shorten your lifespan, but you might not want to let social isolation become the norm. Rather than hiding away when you feel overwhelmed, you may even want to lean into your social connections—and, on the flip-side, help out your friends who may be struggling. According to one study, people who provided emotional support to others ended up living longer lives1. 

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    Jamie Schneider

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  • 3 Tips To Build Lean Muscle, From A Dietitian & Fitness Coach

    3 Tips To Build Lean Muscle, From A Dietitian & Fitness Coach

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    Finally, you’ll want to pair these workout tips with adequate protein intake in order to reap the benefits. 

    The Recommended Dietary Allowance of protein is 0.8 gram per kilogram of body weight1 per day. This is the minimum amount of protein a sedentary person needs to meet their nutritional requirements; meaning, it’s conservative and not exactly applicable for those looking to build muscle or working out frequently.

    If you’d rather not count down to every last gram, leading protein and amino acid requirements researcher Don Layman, Ph.D., previously told mindbodygreen that getting around 100 grams a day is a solid goal for most women.

    You’ll want to spread that out throughout the day by consuming around 25 to 30 grams of protein during breakfast, lunch, and dinner, and eating a protein-rich snack or two when possible. 

    Protein shakes can be a helpful addition to fulfill this goal, which, according to Baxter, can be consumed within an hour before or after your workout for maximum muscle benefits. 

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    Hannah Frye

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  • 3 Must-Have Tips For Optimal Kidney Health, From An MD

    3 Must-Have Tips For Optimal Kidney Health, From An MD

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    “In terms of diet, reduce sugar, reduce processed red meats, and reduce alcohol, especially beer,” says Johnson. (It’s the brewer’s yeast in beer that can become a problem, thanks to its high purine content1.)

    We generally encourage a balanced approach to all of the above, but if you have any concerns with your kidneys, you might want to be extra vigilant of your intake. “There is absolutely no doubt that high-sugar diets make kidney disease worse,” Johnson adds. 

    It’s actually fructose that’s the culprit, he adds: When you eat sugar, glucose and fructose separate in the gut, and you absorb them on their own. And “Fructose is the driver of uric acid and of kidney disease,” he shares.

    Now, you might be thinking: Doesn’t fruit contain fructose? You’re absolutely right, but according to Johnson, the amount is pretty minimal. “Even though fruit contains some fructose, it’s so much less than a soft drink,” he explains. Let’s try to look at the big picture, here, instead of splitting hairs. 

    Processed red meat, additionally, causes your body to produce a lot more uric acid. “When you’re eating red processed meats a lot, your uric acid probably is going to be pretty high, and you should get it checked,” he notes. As a refresher: When your body is producing too much uric acid, it can build up and lead to the formation of urate crystals. Over time, these crystals can cause gout and kidney stones2.

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    Jason Wachob

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  • The 10-10-10 Mini Routine For Last Minute Movement

    The 10-10-10 Mini Routine For Last Minute Movement

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    The name may be a mouthful, but the concept is actually quite simple. The numeral tag will simply help you remember what this process entails. 

    But first, a little background: The husband-wife duo invented this mini routine for the sake of exercising during their busiest eras of life. “We were in the phase of our life where we were growing two businesses and two little humans,” Juliet recounts. As a result, they were left with about 10 minutes at 10 p.m. to prioritize exercise. 

    This doesn’t sound like much, but even a little movement is better than no movement at all, especially if you optimize this quick, at-home routine:

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    Hannah Frye

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  • Mobility Pioneers Just Shared Their No. 1 Tip To Get Rid Of Cankles

    Mobility Pioneers Just Shared Their No. 1 Tip To Get Rid Of Cankles

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    Cankles are about more than just looks.

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    Hannah Frye

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  • How To “Dress Up” Your Daily Walk, From Mobility Pioneers

    How To “Dress Up” Your Daily Walk, From Mobility Pioneers

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    First thing’s first: If you’re walking regularly, you’re doing great. 

    “If there’s a pill you could take that will reduce your all-cause mortality by 50%, you can give it to your whole family, and it’s free, everyone’s going to take that pill,” says Kelly. It turns out, that “pill” exists—it’s walking 8,000 steps a day1. “The research is very clear that when people walk just 8,000 steps1, they get the lion’s share of benefits. Not 10,000 steps. Not 12,000 [steps]… 8,000 steps,” Kelly adds.

    And you don’t have to get all those 8,000 steps in at once! In fact, the Starretts encourage short, frequent bursts of daily movement (also called “movement snacks”). “We’ve gotten stuck in a mentality that you have to do the one-hour block [of exercise], and that’s not the case at all,” says Juliet. You can totally take short walks over the course of the day and meet the 8,000 step benchmark. 

    Once you start walking regularly, “then you can start to dress this thing up,” says Kelly. Meaning, you can add on mini exercises or habits that elevate your walk, so you can break a sweat and reap even more movement benefits. 

    It’s why some people choose to walk wearing ankle weights, as the add-on can simultaneously improve your balance. You’re basically adorning your walk with a little something extra—get it? 

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    Jamie Schneider

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  • Get This Many Steps Every Day To Increase Your Longevity By 50%

    Get This Many Steps Every Day To Increase Your Longevity By 50%

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    It’s easier than you think.

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    Jason Wachob

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  • I'm A Functional RD: These Are The Top 5 Healing Foods I Swear By

    I'm A Functional RD: These Are The Top 5 Healing Foods I Swear By

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    Ever wondered what a functional RD eats?

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    Hannah Frye

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  • How Alcohol Affects The Brain & What To Do About It

    How Alcohol Affects The Brain & What To Do About It

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    Let’s dive into how alcohol impacts the brain in general. “I’m very honest when I say no amount of alcohol is good for the brain,” Nicola states. This may not come as a surprise to everyone, but it’s important to note nevertheless. 

    Nicola clarifies that “good for the brain” means serving the brain in any positive way. But many folks have a drink in the evening to wind down and (so they think) sleep better. Is this true, or is it an illusion? Sorry to say, research points to the latter.

    When you look at the composition of alcohol, the main ingredient that makes you feel relaxed at first and drunk after a few drinks is ethanol. That calming feeling is actually the sedative impact of ethanol, Nicola explains. “Sedating is very different from sleeping,” she states. “So if you drink, you actually block deep sleep and REM sleep, so you don’t even get into those stages.” In other words: You may feel sleepier and fall asleep faster after a few drinks, but the quality of sleep you get is likely quite poor.

    Now, let’s chat brain health in general: When it comes to moderate drinking, which research1 describes as seven drinks for women and 14 drinks for men per week (in total), brain damage is totally a possibility. With that level of drinking, research shows you can have low-level brain damage, she adds. 

    The 2022 study1 Nicola references found that alcohol intake is negatively associated with global brain volume measures, regional gray matter volumes, and white matter microstructure. The affected brain regions include the frontal cortex, amygdala, and brain stem, to name a few—regions associated with creativity, memory, judgement, motor tasks, emotional regulation, heart rate, sleep, and more. 

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    Hannah Frye

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  • How Common Is Heart Disease In Women? Plus, Heart-Healthy Habits

    How Common Is Heart Disease In Women? Plus, Heart-Healthy Habits

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    When you think of body composition and the risk of heart disease, you’ll probably jump to body fat percentage as the main teller. However, a recent study in Nature aimed to shed some light on what influences heart health in women5: Surprisingly, body weight and body fat weren’t at the top of the list. In fact, muscle mass may play a more important role.

    The study analyzed 146 women between the ages of 16 and 58. Participants’ cardiorespiratory fitness was measured using an exercise test, and researchers also collected their body fat percentage, fat-free mass index (a measure of fat-free tissue—like bone, muscle, and fluid), and mean arterial pressure (i.e., blood pressure in the arteries).

    To sum up the results: Researchers found that the amount of fat-free mass (like muscle) you carry may play a bigger role in heart health than body fat or total body weight. They found that age plays a factor as well, which is important to call out, as women tend to lose muscle mass as they age.

    All of this to say, building muscle mass is an important step in optimizing heart health. If you prioritize protein intake and take part in muscle-building exercises like resistance training, you’ll be off to a great start. 

    If you want to know more about this study, check out our full explainer here, and feel free to follow Attia’s longevity-boosting workout plan.

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    Hannah Frye

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  • The Link Between Pooping & Skin Health, Backed By Research

    The Link Between Pooping & Skin Health, Backed By Research

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    So skipping a daily pass can ultimately mess with your hormones, which can manifest in full-body and skin disruptions. “Poor metabolic waste elimination plus a hormone imbalance can wreak havoc on your skin,” says Brighten. As you may already know, imbalanced hormones are strongly linked to breakouts around the chin and jawline, frequently referred to as “hormonal acne.”

    But it’s not just breakouts that get impacted. Constipation is associated with a significant risk of atopic dermatitis (or eczema)2, too. Perhaps that’s why Pedre has “seen eczema improve just by getting someone to poop more regularly.” Pretty impressive, right?

    Even if you aren’t dealing with more serious skin conditions, like acne or eczema, you can certainly face duller, drier skin from constipation. “When you’re not pooping, [the toxins] have to come out in some way,” says celebrity makeup artist Nam Vo, who coined the term “dewy dumpling skin.” That’s why she prioritizes a stellar No. 2 routine (probiotics, juices, and the like): “Topical skin care can only go so far. It starts from the inside out,” she adds.

    In short: Your entire body, skin included, is directly impacted by how often you poop. As Pedre notes: “Pooping is essential to detoxing the body, and the longer you retain your poop, the more likely that toxins that have been packaged ready to be moved out of your body are going to have more time to recirculate and get reabsorbed back into your body.” 

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    Hannah Frye

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  • Dopamine Foods: What They Are + How They Impact Cravings

    Dopamine Foods: What They Are + How They Impact Cravings

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    Cravings are fueled by dopamine, says Shah, as opposed to nourishing your body. That said, you can “hack” those cravings by giving yourself a big burst of dopamine via protein-rich foods, especially early in the day. 

    “In the morning, you want to break your fast with dopamine-rich foods because you want that motivation, you want that drive, you want that energy,” adds Shah. “Dopamine is closely related to norepinephrine1, which gives you that adrenaline boost in the morning.” Protein-packed breakfasts also help you stay full2, so you’re less likely to engage in compulsive snacking throughout the day.

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    Hannah Frye

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  • A Trauma-Coping Exercise To Heal Your Inner Child + Why It Works

    A Trauma-Coping Exercise To Heal Your Inner Child + Why It Works

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    While healing your inner child does take intentional work, it’s well worth the time spent. According to Howes, this practice has helped him become more level-headed in situations that would have previously triggered him; now, he can approach those situations (and life in general) with more positive emotions.

    Plus, healing your inner child’s wounds will help you navigate relationships, be it with family, friends, or partners, with grace. While nobody can ever “complete” inner child healing per se, starting the journey is the most important step. 

    On the topic of childhood wounds, Howes notes, “They’re unfortunate, but if you don’t find new, powerful meanings from them, they will keep you a prisoner for the rest of your life, and they will keep hurting you.” In short: Sometimes you can’t move forward without looking back.

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    Hannah Frye

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