How to Build and Maintain Muscle for Metabolic Health and Longevity

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February 26th 2024
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Muscle mass is essential for maintaining a healthy weight, but it is also a key factor in metabolic health, reducing the risk of chronic disease, and in improving our healthspan and longevity. While muscle requires consuming the right amount of protein for your body, weight-bearing exercises, as a part of strength training routine, are also an important ingredient for building skeletal muscle.

In today’s episode, I talk with Dr. Gabrielle Lyon, Dr. Sara Gottfried, and Dr. Todd LePine about the many benefits of muscle and why strength training is non-negotiable.

Dr. Gabrielle Lyon is an integrative physician who completed her fellowship in Nutritional Sciences and Geriatrics at Washington University, St. Louis. She is board-certified in Family Medicine and completed her undergraduate work in Human Nutrition Vitamin and Mineral Metabolism. Dr. Lyon works closely with current and retired Special Operations military operators as a part of the Task Force Dagger Foundation. Her recent book is Forever Strong.

Dr. Sara Gottfried is a board-certified physician who graduated from Harvard and MIT. She practices evidence-based integrative, precision, and Functional Medicine. She is a Clinical Assistant Professor in the Department of Integrative Medicine and Nutritional Sciences at Thomas Jefferson University, and Director of Precision Medicine at the Marcus Institute of Integrative Health. Her three New York Times bestselling books include: The Hormone Cure, The Hormone Reset Diet, and Younger. Her latest book is called Women, Food, and Hormones.

Dr. Todd LePine graduated from Dartmouth Medical School and is Board Certified in Internal Medicine, specializing in Integrative Functional Medicine. He is an Institute for Functional Medicine Certified Practitioner. Prior to joining The UltraWellness Center, he worked as a physician at Canyon Ranch in Lenox, MA, for 10 years. Dr. LePine’s focus at The UltraWellness Center is to help his patients achieve optimal health and vitality by restoring the natural balance to both the mind and the body. His areas of interest include optimal aging, bio-detoxification, functional gastrointestinal health, systemic inflammation, autoimmune disorders, and the neurobiology of mood and cognitive disorders. Dr. LePine enjoys skiing, kayaking, hiking, camping, and golfing in the beautiful Berkshires, and is a fitness enthusiast.

This episode is brought to you by Rupa University, AG1, and Sweetgreen.

Rupa University is hosting FREE classes and bootcamps for healthcare providers who want to learn more about Functional Medicine testing. Sign up at RupaUniversity.com.

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Full-length episodes of these interviews can be found here:
Dr. Gabrielle Lyon
Dr. Mark Hyman
Dr. Sara Gottfried
Dr. Todd LePine

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How to Build and Maintain Muscle for Metabolic Health and Longevity

9 Tips for Managing Crohn’s Disease Away from Home

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February 23rd 2024
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Greatist Health RSS Feed
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Although exciting, moving away from home for the first time can also be a bit stressful for anyone. But when you have Crohn’s disease, a move might understandably cause even more anxiety.

A move comes with a set of new responsibilities related to managing your chronic condition and general “adulting.” You’ll have to schedule doctor’s appointments, fill prescriptions, cook the foods that best agree with your gut, and stay on top of healthy habits.

You may have been doing many of these things already, but a move away from home and family and into a new pad means you might be doing some of these things all on your own for the first time. Here, we offer tips for managing Crohn’s when you’re away from home. You got this!

Read the full article here:
https://greatist.com/crohns/managing-crohns-disease-away-from-home

The Amazing Benefits of Collard Greens

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February 23rd 2024
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Wellness Mama Blog | Simple Answers for Healthier Families
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Renowned for their thick leaves and earthy flavor, collard greens are a culinary staple and a powerhouse of nutrients. They’re one of the first vegetables to pop up in my garden in the spring and I love incorporating them into soups and stir-fries. Here’s more on their health benefits and how you can make this […]

Continue reading The Amazing Benefits of Collard Greens…

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https://wellnessmama.com/health/collard-greens/

Why the Vegan Twin Study Got it Wrong

Why the Vegan Twin Study Got it Wrong

by | | Curated Content

February 23rd 2024
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Open the Podcasts app and search for The Doctor’s Farmacy. If you’re viewing this site on your phone, you can just tap on the

Apple Podcast

Tap the subscribe button and new shows will be added to your library.

If you’re using a different device, our show is available on the following platforms.

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Today, we’re zooming in on a groundbreaking study that comes from Stanford University and was recently published in JAMA Network Open. The researchers put a vegan diet head-to-head with an omnivorous diet in twenty-two pairs of identical twins. The buzz around this study has been immense, sparking conversations everywhere—from social media to professional circles. Adding to the excitement, this research forms the basis of a new Netflix documentary called “You Are What You Eat: A Twin Experiment.”

In this episode of my Health Bites series, I discuss the many conflicts of interest, funding sources, and hidden agendas that were not fully disclosed but could have had a major hand in clouding the study’s conclusions and real-world applications. We’ll also get into the Netflix docuseries itself—what they got right vs. what they got wrong, as well as the Functional Medicine approach to diet and how we can feed our bodies to create health while taking care of the planet in a healthy, sustainable, and ethical way.

This episode is brought to you by Rupa Health, Momentous, and Happy Egg.

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Head over to livemomentous.com/mark for 20% off creatine, collagen, and all of their best-in-class products.

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Why the Vegan Twin Study Got it Wrong

Miso Glazed Cod with Bok Choy

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February 22nd 2024
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This savory meal is sure to leave you feeling satisfied thanks to high-protein cod and plenty of fiber-rich vegetables. 

In addition to protein, cod is also a rich source of vitamin B12, which supports healthy blood and neurological function and positively impacts DNA methylation, which regulates gene expression.

Bok choy, garlic, ginger, broccoli, mushrooms, and spinach offer a huge variety of micro- and phytonutrients to fight free radicals, promote detoxification pathways, and reduce inflammatory processes—a leading driver of chronic disease. 

Enjoy!

Wishing you health and happiness,
Mark Hyman, MD

Ingredients:

Cod

  • 2 tablespoons gluten-free miso paste
  • 2 tablespoons coconut aminos
  • 2 tablespoons coconut vinegar or rice vinegar
  • 1 medium red onion sliced lengthwise into 1-inch slices
  • 1 tablespoon sesame oil
  • 16 ounces wild-caught cod, cut into 4 pieces

Veggies

  • 2-3 heads baby bok choy
  • 2 tablespoons avocado oil
  • 3 garlic cloves, thinly sliced
  • 1 (1 ½-inch) piece fresh ginger, microplaned or thinly grated
  • 2 cups broccoli florets
  • 4 cups assorted mushrooms of choice, sliced to bite-size pieces
  • 4 cups spinach, stems removed
  • 1 tablespoon coconut aminos
  • 1 tablespoon red curry paste
  • ¼ cup water, boiling

Optional toppings

  • Spicy red pepper, such as Fresno, sliced into thin rounds
  • 1 teaspoon black sesame seeds
Method:

1. In a medium bowl, stir together miso, coconut aminos, vinegar, and sesame oil until smooth. Add the cod and top with marinade. Cover and refrigerate while working on the veggie components. You could store the fish for up to 12 hours.

2. Heat oven to broil on high and arrange fish on a baking tray covered with parchment paper. Once the oven is hot, add fish and broil for 5 minutes. After 5 minutes, turn the oven to 350°F and bake for 5-8 minutes, or until the fish flakes easily. Remove from heat.

3. Prepare a large bowl of ice water. Bring a large pot of water to boil, then add bok choy and boil for 2 minutes. Remove from heat and transfer to ice water to stop cooking. Pay dry and roughly chop.

4. In a wok or large pan over high heat, add avocado oil, garlic, and ginger and stir for no longer than 20 seconds. Immediately add the broccoli and mushrooms. Stir for 2 minutes, then add the bok choy and spinach. Continue to stir for 30 seconds.

5. In a small mixing bowl, add tamari, curry paste, and water. Stir until combined, then add to the vegetables in the wok or pan, stir for 30 seconds, and remove from the heat.

6. Serve fish on top of the vegetables along with optional toppings.

Nutritional analysis (per serving) : Calories: 257, Total Fat: 11g, Saturated Fat: 2g, Cholesterol: 70mg, Fiber: 3g, Protein: 28g, Carbohydrates: 12g, Sodium: 898mg, Sugars: 5g, Net Carbs: 9g

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Miso Glazed Cod with Bok Choy