Radical Vitality

Welcome to Radical Vitality! In this episode, I speak with Dr. Krystle Zuniga about nutrition strategies for cancer prevention, the misinformation surrounding cancer and nutrition, and practical steps we can all take to reduce our risk for cancer and improve outcomes in the face of a cancer diagnosis. Cancer is one of the major disease risks we face in modern times. Preventing it and properly using nutrition once we have a cancer diagnosis is of prime importance. Dr. Zuniga and I share the frustration of witnessing so much misinformation on the internet about nutrition's role in healing. In this episode, we debunk myth after myth! While I am passionate about providing actionable steps that support a healthy lifestyle, I do want to remind listeners that being human comes with a risk of disease and cancer, so to say we can eliminate risk is impossible. If you have a cancer diagnosis, please remember it is not your fault. Starting from here, Dr. Zuniga offers several ways to reduce cancer risk. We know about the risks associated with alcohol, smoking, and UV exposure, but there is more research than ever before now available around nutrition. The World Cancer Research Fund offers 10 recommendations for cancer prevention, and Dr. Zuniga breaks down a few of those steps in detail. For example, focusing on plants doesn’t mean eliminating all meat when implementing a more plant-forward diet. Another current trend is eating a lot of unprocessed grass-fed red meat. While it is high in heme iron, this kind of iron can lead to oxidative stress as well as high colon and breast cancer risks. We also speak on a few other “controversial” foods: sugar, dairy, and soy. Always do thorough research on any trending advice! While receiving cancer treatment, Dr. Zuniga recommends eating in a way that supports immune function, muscle health, and overall metabolic health. Currently, in the US, there are shockingly few dieticians available compared to the number of people with cancer, so the nutrition advice is not as individualized as it could be. Too often, people are told either that nutrition doesn’t matter or that they can eat whatever they want, both of which are false. Overall, improving our lifestyle through better sleep, better food, and better stress management prevents cancer and many other illnesses. Magic bullet supplements or fasting techniques do not exist, but consistent small habits will always positively contribute to your well-being. Eating more plants and less processed foods is the perfect way to start today. Episode Outline: (06:48) Dr. Zuniga’s passion for cancer-focused nutrition (08:34) More cancer being detected now in young people than ever, sensational or not? (13:08) Ways to reduce cancer risks in daily life (16:07) Plant-forward diets and processed meat (21:06) The unprocessed red meat trend (24:25) Berries and cruciferous veggies (26:58) Does dairy lead to cancer? (29:34) Myth: cancer loves sugar (33:09) Truth around cancer supplements (42:46) Dietary changes during cancer treatment (49:27) Survivorship nutrition needs (50:47) Myth: soy causes cancer (55:20) Dr. Zuniga’s non-negotiable daily wellness practice Resources Referenced: Simon Hill’s podcast, The Proof World Cancer Research Fund’s 10-Step Cancer Prevention Recommendations ACIR’s New American Plate Connect with Dr. Krystle Zuniga: Learn more on Cancer Nutrition HQ’s website Follow Cancer Nutrition HQ on Instagram Connect with Kanchan: Instagram Website Newsletter Watch on YouTube

Welcome to Radical Vitality! In this episode, I speak with Dr. Adrian Chavez about science-based nutrition, how to know what health information we can trust, and holistic approaches to lifelong health. In a world of fad diets and rampant misinformation, Dr. Chavez’s message of science-based nutrition that debunks health fads is just what we need! Dr. Chavez comes from an exercise science background. His interest in nutrition began from a performance and body composition standpoint, which gives his approach an edge. He recalls early on in his studies reading a lot of health books that he soon learned were flat out wrong. There is so much great nutrition information available clouded by misinformation and class barriers. Because everyone’s lifestyle and genetic markers are different, there is no single best diet for health. However, the diet that helps protect each individual in the long run is ultimately the one that provides the right amount of energy. For the most part, this is found in a diet that provides all of your micronutrients, which is basically a diet not composed of processed foods. This includes eating enough nuts and seeds, getting adequate protein and feeling good! If you are trying to upgrade your lifestyle, Dr. Chavez emphasizes that tracking is a great method to build new habits, however a lot of people just use tracking to restrict themselves, which is not effective. Dr. Chavez shares that body fat is not harmful to our health unless it is associated with metabolic dysfunction, and that actually healthy body fat levels are much higher than we think, which are certainly more than what’s portrayed in advertising. What’s more, when people restrict themselves for too long, when they gain it back, it’s purely fat and not muscle. What most people actually need is to gain more muscle. Dr. Chavez wraps up by debunking and clarifying several social media trends: the differences between animal and plant proteins, warnings against worrying too much about normal blood sugar spikes in response to healthy carbohydrate rich foods, intermittent fasting as a magic cure, and collagen supplements. Episode Outline: (1:22) Dr. Chavez’s passion for nutrition (8:32) Human body vs human being (11:19) The best diet for overall, long-term health (18:56) Protein is a building block for everything (22:36) Track calories, micro and macronutrients (26:36) The truth about body fat (34:19) Protein in the Blue Zones (41:47) Plant-based protein sources (46:07) Blood sugar spikes (55:45) Intermittent fasting (59:16) Collagen supplements Resources Referenced: NIH Bodyweight Planner Connect with Dr. Adrian Chavez: Follow Dr. Chavez on Instagram Subscribe to The Nutrition Science Podcast Work with Dr. Chavez Enroll in Nutrition Mastery Blueprint Connect with Kanchan: Instagram: @chefspicemama Website: spicespicebaby.com Newsletter YouTube

Welcome to Radical Vitality! In this episode, I speak with Dr. Vivian Chen, founder of Plateful Health and Lumebox, to talk about how environmental toxins are adversely affecting our health and practical tips for managing them without feeling overwhelmed. Conventional Western medicine trains doctors to manage disease states and symptoms but not necessarily to create health and vitality in the body by focusing on the root causes of disease. In Dr. Vivian’s experience, she encountered firsthand illnesses that couldn’t be resolved through her conventional medical training. She became fascinated by the often poorly understood root causes of disease and simple lifestyle shifts that can promote health and healing and pivoted to integrative medicine. Detoxification is a natural human process happening 24/7, though we’ve been made to believe it's something to achieve only through pills or 10 days of juices or smoothie cleanses. The detox industry has tapped into our human nature of wanting a quick fix. Ensuring our bodies are detoxing correctly is the crux of Dr. Vivian’s work, but that has to do with what is going in and out of our bodies more than taking any miracle cleanse. We discuss the role environmental toxins play in our bodies. Dr. Vivian emphasizes that people shouldn’t feel scared about environmental toxins or that they need to 100% overhaul their lives. Instead, the more you know, the more you can take small steps that add up to meaningful change! She offers several actionable tips for improving your body’s natural detox systems that you won’t want to miss. Dr. Vivian is also the founder of Lumebox, an innovative red light therapy tool that improves skin conditions and decreases inflammation and pain. It is truly a fabulous product, and I swear by it! Lastly, we discuss the role of alcohol in our detox systems. She explains that when the body receives alcohol, it tries to break it down immediately, putting other functions on the back burner. This can lead other detoxification processes to slow down and show up as another symptom, like PMS or breast tenderness. Episode Outline: (03:42) On filling in learning gaps after medical school (09:46) Detox fads (17:46) The liver is in overwhelm (20:31) Do toxins really matter? (25:45) Toxins in the endocrine system (31:28) “Things going in” tips (40:46) Minimize toxin exposure through cookware (45:55) “Things going out” tips (53:32) Red light therapy and detox (1:00:02) Alcohol and health (1:04:12) Dr. Vivian Chen’s daily non-negotiable habits Resources Referenced: Read Count Down by Shanna Swan Learn about your home’s water on the Environmental Working Group’s Tap Water Database Check out the Air Doctor Air Filter use code platefulhealth Connect with Dr. Vivian Chen: Instagram: @plateful.health TikTok: @plateful.health Learn more on Dr. Vivian Chen’s website: platefulhealth.com Learn about Dr. Vivian Chen's Detox Right Course HERE Enjoy the benefits of red light therapy with my affiliate link Lumebox Check out Dr. Vivian Chen’s free Cookware Guide Connect with Kanchan: Instagram: @chiefspicemama Website: spicespicebaby.com Newsletter YouTube

Welcome to Radical Vitality! In this episode, I speak with Dr. Will Bulsiewicz, a gastroenterologist and New York Times best-selling author, to discuss the fascinating interconnectedness of gut health with every aspect of our well-being. Gut health is inextricably linked with our overall health, disease risk and longevity. The science is emerging at breakneck speed and it’s telling us that most if not all of our chronic disease burden has a relationship of some sort with the health and vitality of our gut. There is compelling, accumulating evidence that when people have high-fiber, plant-rich diets, they significantly lower their risks of these diseases, and this is precisely what Dr. B speaks with me about today. The microbiome is like a command center for human health, which includes digestion as well as metabolism, the immune system, hormones, mood, and brain health. Dr. B emphasizes the importance of examining one’s bowel movement patterns to identify potential problems and understand the possible interconnectedness of other symptoms with one’s gut health. We speak about the imperative of eating a wide variety of plants and fermented foods. For me, the best way to ensure consistent diversity across plants is to make them delicious! Dr. B then walks us through two companies he is associated with, firstly Zoe, which I can vouch is amazing, that offers microbiome testing and very personalized diet suggestions, as well as 38TERA, which manufactures a truly innovative microbiome and prebiotic fiber supplement. If you want to learn more about how gut health is connected to seemingly every pillar of our health, from inflammation, exercise, sleep, skin, and even conditions such as leaky gut and acid reflux, and simple yet powerful ways to optimize it, this episode is not to be missed! Episode Outline: (03:12) The importance of prioritizing gut health (09:23) Signs that your gut health is great, or not (12:33) Bristol Stool Scale (19:20) Gut microbiome tests and the Zoe diet (28:45) The gut loves consistent variety! (34:42) Coffee and acid reflux (38:01) Everyday foods Dr. B recommends for gut health (42:29) America doesn’t have a protein problem but a fiber problem (50:59) Fiber supplements vs the real thing (52:43) Exercise and the gut connection(55:32) Small fasts yield big impact (1:00:09) Truth behind leaky gut (1:05:13) Hormesis, or how different kinds of stress impact the microbiome (1:10:20) The nuance of probiotics Resources Referenced: Efficacy of Probiotics in Children and Adolescents With Atopic Dermatitis: research paper Bristol stool scale: diagram Going Head to Head with Heartburn course: enroll here How to Become FIBER FUELLED and Revolutionize Your Health: Momlight! podcast episode Can Spices Improve Your Health? with Kanchan Koya: ZOE podcast episode Connect with Dr. Will Bulsiewicz: Instagram: @theguthealthmd Website: theplantfedgut.com Learn more about Zoe: zoe.com Learn more about Dr. B's new science-based prebiotic supplement: 38tera.com Buy Fiber Fueled Buy The Fiber Fueled Cookbook Connect with Kanchan: Instagram Website Subscribe on YouTube

Welcome to Radical Vitality! In this episode, I speak with Dr. Sue Varma, a distinguished psychiatrist and cognitive behavioral therapist, to discuss her latest book, Practical Optimism, which holds the keys to establishing greater meaning, mastery, and acceptance in your life. Dr. Varma’s new book, Practical Optimism, is written as a solution to the mental health crisis our society continues to face. Practical optimism is about becoming a resourceful, realistic, and thoughtful problem solver. It’s a mindset to develop so that you can cope with any crisis and use it as fuel to flourish, supported by life skills. Optimists are predisposed to better mental health than non-optimists. Dr. Varma draws a distinct line between toxic optimists and practical optimists. Optimists are defined as taking positive action steps, investing in themselves, and having better habits than non-optimists. Ultimately, she stresses, practical optimism is a practice, like yoga or journaling. Dr. Varma introduces the 8 pillars to becoming a practical optimist as detailed in her book. In several cases, she compares how a pessimist and an optimist might handle the same situation to illuminate the best form of behavior. She also offers quick-to-implement tips for when you’re up against negative emotions, such as the name it, claim it, frame it, tame it framework. Ultimately, there is no health without mental health. Good and bad feelings will come and go, and they are all part of the human experience. This conversation with Dr. Varma is honestly full of amazing wellness tips that you can integrate into your daily wellness practice today! Episode Outline: (03:09) Dr. Varma’s passion for psychiatry began at home (05:55) Current state of mental health (09:02) Optimists tend to be the mental healthiest (12:04) Research of resilience (14:54) How to become a practical optimist (18:58) What to do with negative feelings (26:05) Introduction to the eight pillars of practical optimism (31:43) Physical health supports an optimistic mindset (38:02) Intentional social media habits (42:51) Tips for engaging in a healthy hustle culture (48:09) Dr. Varma’s non-negotiable daily habit Resources Referenced: Wherever You Go, There You Are by Jon Kabat-Zin Connect with Dr. Sue Varma: Instagram Website Newsletter Order Practical Optimism: The Art, Science & Practice Of Exceptional Wellbeing Connect with Kanchan: Instagram Website Newsletter Subscribe on YouTube

Muzammil Ahmad is a medical student and a nutrition coach on a mission to raise awareness about the health benefits of plant-based diets and the importance of the role of diet in disease prevention, disease risk and disease progression. Muzammil believes in 'food as medicine' and utilizing lifestyle changes to optimize one’s health. As a medical student, he is passionate about transforming a reactionary approach to medicine to a more proactive approach. In this episode, Muzammil shares how his journey to a plant based lifestyle helped him conquer his health problems and how we can all lean into science behind plant-based diets to live a life of radical vitality. Learn more at www.drplantbased.ca and follow Muzammil on instagram @dr.plantbased

If you are tired of the nutrition wars, mindless bickering among so called health experts and diet debates and are looking for REAL solutions for optimal brain and overall health, this conversation is for you. Drs. Ayesha and Dean Sherzai are clinicians, researchers and educators on a mission to help us prevent Alzheimers disease, prevent cognitive decline and enjoy optimal brain (and overall) health through the power of science-based dietary and lifestyle measures. Learn about the best diet for brain health based on the scientific evidence and other key lifestyle practices that can help you show up as the sharpest version of yourself so you can share your gifts with the world, be present for those you love and essentially live a life of radical vitality. Pick up their new book THE 30 DAY ALZHEIMER'S SOLUTION here and follow them on Instagram @sherzaimd. About the Sherzais: Dr. Dean Sherzai is a behavioral neurologist / neuroscientist whose entire life has been dedicated to behavioral change models at the community and population level. He has revolutionized the world of public health nationally and internationally. Dean finished his medical and neurology residencies at Georgetown University with a subsequent fellowship in neurodegenerative diseases at the National Institutes of Health, followed by a second fellowship in Dementia and Geriatrics at the University of California, San Diego. He also holds two master’s Degrees; in advanced sciences at UCSD and in lifestyle epidemiology from Loma Linda University. He has received a PhD in Healthcare leadership focused on community empowerment from Loma Linda/Andrews University. Finally, he completed the executive leadership program at Harvard Business School. His vision has always been to revolutionize healthcare by empowering communities to take control of their own health. Dr. Ayesha Sherzai finished two residencies at Loma Linda University; preventive medicine and neurology. She also holds a master’s in advanced sciences from UCSD. Subsequent to completing her residency Dr. Sherzai completed a fellowship in vascular neurology from Columbia University, and is currently enrolled to finish a PhD in women’s leadership. Knowing the importance of empowering her patients, and their communities Ayesha completed an extensive culinary training program and now teaches large populations how to make tasty, easy, and healthy food for their brain health.

If you are ready to go from feeling effing tired to effing fantastic, this episode with the wise and inspiring Dr. Amy Shah is a must listen. Dr. Amy Shah is a Cornell, Harvard and Columbia trained double board certified physician who realised she herself was on the brink of burnout. When a dark moment in a car crash served as a wake up call, she decided that this sense of constant fatigue wasn't ok or normal and there had to be another way. Combining the science around circadian rhythms, time restricted eating, fasting, microbiome and emotional health, Dr. Shah's blueprint is a game changing, revolutionary, science backed approach to reclaiming your energy and your life so you can enjoy Radical Vitality in this lifetime. You can buy Dr Shah's brand new critically acclaimed book I'm So Effing Tired here and follow her on instagam @fastingmd.

Dr. Ana-Maria Temple has been practicing medicine since 1995 and has treated over 36,000 patients. In her revolutionary new book The Rule of 5, Dr Temple shares her blueprint to transform our kids' (and families') health so we can live long, vibrant, disease-free lives. Dr Temple's approach focuses on less not more medications, recognising that food and lifestyle can be our most potent solutions.Dr Temple also knows that in our modern world, this isn't always easy. Her own experience with her kids and their health struggles have led her to develop a very practical, step up step, compassionate and actionable road map where wellness is a family affair and every baby step adds up to more vitality for your kids and yourselves. In this episode, Dr Ana-Maria educates, inspires and empowers us to raise healthy, strong, resilient kids by focusing on progress not perfection. She has inspired me to take the baby steps towards better family health and I know she will do the same for you. Pick up Dr. Ana-Maria's book The Rule of 5 or learn more about working with her here. You can also follow her on instagram where she is always sharing valuable uplifting content to inspire radical vitality for our families and ourselves.

Anna Yusim went to the best colleges in America, got her medical degree from Yale University and did a Psychiatry residency at NYU. On paper, everything looked perfect, but somehow, despite all the external accomplishments, Dr. Yusim felt unfulfilled. In her journey to find personal fulfilment and happiness beyond that which is promised by the material world, she discovered the science of spirituality and began to integrate her discoveries into her own life and the lives of her patients, affecting their mental and overall health in profound ways. In this heartfelt conversation, Dr Yusim shares the thesis of her incredible book FULFILLED: HOW THE SCIENCE OF SPIRITUALITY CAN HELP YOU LIVE A HAPPIER MORE MEANINGFUL LIFE. Her tips are practical, powerful and will result in a profound deepening of your wellbeing as it has done for so many of her patients. To learn more about Dr. Anna Yusim and her important work, visit https://www.annayusim.com/ and grab a copy her game changing book FULFILLED here.

Jennifer Anderson, MSPH, RDN is a social media sensation with her Instagram account kids.eat.in.color now at over a million followers and her pragmatic, inclusive, empathetic and knowledgable advice on how to feed kids with minimal stress often going viral (for good reason)! I had the good fortune of being able to sit down with Jennifer to chat about the inspiration for her platform, her powerful and down-to-earth approach to nourish our kids (and ourselves as moms!), her own health struggles and how she overcame them, and all her incredible programs, offerings and free resources to help more parents raise adventurous eaters without the stress and anxiety that is all too common these days. This chat was honest, refreshing and packed with insight. You can follow Jennifer on instagram @kids.eat.in.color or visit her website at www.kidseatincolor.com

This episode is sponsored by MegaFood but all opinions and discussion points are my own. When it comes to recommendations on nutrition and health, the unique needs of women are often overlooked. In this episode, packed with information and insight, Dr. Erin Stokes, the Medical Director at MegaFood guides us through specific micronutrients and other aspects of health that women need to pay attention to for optimal vitality. If you are a woman looking to access your deepest health and radiance of body AND mind, this is a conversation you do not want to miss. More about Dr. Erin Stokes Erin received her Naturopathic Doctor degree from Bastyr University in 2001. Shortly afterwards she pursued her passion for education by becoming an instructor at Southwest Acupuncture College. Erin combines her experience in private practice as a Naturopathic Doctor with an extensive background in the natural products industry. In her role as Medical Director at MegaFood, she has the opportunity to educate on health and wellness topics via webinars, podcasts, and radio shows. She is a registered Naturopathic Doctor in the state of Colorado, and lives with her family in Boulder, Colorado. More about MegaFood MegaFood is a leader in the natural supplements industry and the first company to have harnessed the nutritional power of farm fresh foods to make vitamins and supplements from scratch. They are a certified B corp, joining together with some of the world’s best brands to not just be the best in the world, but to be the best for the world by being committed to meeting rigorous standards for social and environmental performance, accountability, and transparency. You can learn more about MegaFood and their top quality supplements and products here.

What we eat doesn't just impact our physical health but also has powerful implications for our mental health. In fact, the body and the mind are intimately connected and to help us understand how we can optimize our brain health with food, I sat down with Dr. Uma Naidoo, a rare kind of medical doctor who is not just a Harvard trained psychiatrist but also a nutrition expert AND a chef!!!! Dr. Naidoo recently released the bestseller, THIS IS YOUR BRAIN ON FOOD and shares potent tips to help us improve our brain health with delicious food starting right now. You can learn more about Dr Uma Naidoo here and follow her on Instagram @drumanaidoo More about Dr. Uma Naidoo Michelin-starred chef David Bouley described Dr. Uma Naidoo as the world’s first “triple threat” in the food and medicine space: a Harvard trained psychiatrist, Professional Chef graduating with her culinary schools’ most coveted award, and a trained Nutrition Specialist. Her nexus of interests have found their niche in Nutritional Psychiatry. Dr. Naidoo founded and directs the first hospital-based Nutritional Psychiatry Service in the United States. She is the Director of Nutritional and Lifestyle Psychiatry at Massachusetts General Hospital (MGH) & Director of Nutritional Psychiatry at MGH Academy while serving on the faculty at Harvard Medical School. She was considered Harvard’s Mood-Food expert, has been featured in the Wall Street Journal.

When it comes to chemicals in our food supply, homes and environment, ignorance is sadly, not bliss. Mounting research continues to suggest that these chemicals, all too rampant in our modern world, are wreaking havoc on our health. In this actionable and insightful episode, Dr. Aly Cohen, author of the newly released Non-Toxic and founder of www.thesmarthuman.com helps us understand WHY we should care about chemicals and what to do about them without feeling the need to be perfect or paranoid. If you want to take your health or the health of your families seriously, this episode is an invaluable resource to detoxifying your life in an approachable, practical and accessible way. More about Dr. Aly Cohen Dr. Aly Cohen is tripled board certified in internal medicine, rheumatology, and integrative medicine, and she is also a trained specialist in environmental health. She specializes in a variety of rheumatologist ailments as well as mental health issues, migraines, dementia prevention, diabetes, high blood pressure, elevated cholesterol, obesity, and women’s health. Dr. Cohen received her undergraduate degree at the University of Pennsylvania. She went on to medical training at Hahnemann University Hospital School of Medicine in Philadelphia, and completed her internship and residency in internal medicine at Beth Israel Medical Center in New York City. Dr. Cohen continued her specialist training in rheumatology and autoimmune diseases at Montefiore Hospital/Albert Einstein University Hospital in the Bronx, New York. Dr. Cohen is currently in private practice in Princeton, New Jersey. Her practice, that she founded in 2011, Integrative Rheumatology Associates P.C., focuses on both traditional western medical management of rheumatologic ailments, as well as integrative options for total “wellness”, such as biofeedback, acupuncture, cognitive therapy, diet and exercise counseling, environmental toxin counseling, smoking cessation, stress management and sleep evaluations. Learn more at www.thesmarthuman.com and follow Dr. Aly Cohen on Instagram @thesmarthuman

Intermittent fasting is an ancestral practice that has become ultra trendy in the modern day. But is all fasting created equal? And how can we leverage the science of circadian biology and fasting to properly implement these age old practices in our modern lives? To help us navigate these important issues, I sat down with double board certified, Cornell, Columbia and Harvard trained medical doctor, Dr. Amy Shah also know as @fastingmd. Amy experienced the transformative effects of what she calls CIRCADIAN FASTING in her own life and has helped countless patients experience the same shift in their energy levels, digestion, hormonal and overall health through fasting done correctly. In this conversation, Amy shares incredibly valuable, nuanced strategies to practice intermittent fasting correctly for both short term gains and longer term health and vitality. Amy also points out the most common mistakes people, especially women, make when beginning a fasting protocol. If you are interested in how to leverage the power of fasting to live your best life, this conversation is a must listen. You can learn more about Amy's work and mission on instagram @fastingmd or at https://amymdwellness.com/

In this episode, we dive deep into the magic of herbs for health with Rachelle Robinett, an Herbalist & Holistic Health Practitioner combining plant-based and natural medicine with practical lifestyle habit reshaping to help people find balanced, lasting health. Rachelle holds certificates in Complementary and Integrative Health, and Clinical Herbalism, and has been studying the relationship between plants and people her entire life - be that on a farm in the Pacific Northwest (where she grew up) to time with healers, specialists, and shaman in farther-away places. Rachelle is the founder of Supernatural, a New York based company dedicated to real-world wellness and including Supernatural cafe, a product line of herbal gummies (HRBLS), ongoing workshops and events, and one-on-one health coaching. Entrenched in the wellness world but with an eye on the rest of the world, Rachelle brings a global perspective to individual health. Follow Rachelle on social at @rachellerobinett and use the code SPICE for a discount on all her offerings.

In this episode of Momlight, I sat down with Dr. Robert Graham, founder of FRESH MED that is pioneering a whole new way of treating patients for radiant health. We talked about the integrative medicine approach and how the FRESH FIVE are the key pillars to health. Dr Graham rightfully believes that “food plays a major role not only in the treatment of existing diseases, but also in health promotion and disease prevention.” Dr. Graham is the real deal as he is one of the less than 20 doctor/chefs worldwide helping patients thrive by combining conventional medicine with an integrative approach. Dr. Graham is a Harvard-trained physician, Board Certified in both Internal and Integrative Medicine and has over 15 years of clinical experience. Dr. Graham received a Master’s of Public Health from the Harvard School of Public Health while completing fellowships in General Internal Medicine and Complementary and Integrative Medical Therapies at Harvard Medical School and Medical Education at Mount Auburn Hospital in Cambridge, Massachusetts. He also completed course-work in Mind/Body Medicine, Positive Psychology, Lifestyle Medicine, Culinary Medicine, Botanical and Traditional Chinese Medicine. In 2018, Dr. Graham became a rare breed of doctor chefs as he obtained his culinary degree from the Natural Gourmet Institute. In the summer of 2016, Dr. Graham started FRESH MED, an integrative health and wellness center at SHIFT WELLNESS, where he currently sees patients. FRESH is an INTEGRATIVE HEALTH practice that represents a paradigm shift from the conventional approach of "a pill for an ill" to one that "addresses the root cause of disease." The FRESH model of healthcare combines the best of conventional medicine including diagnostic testing, tools and technologies, as well as clinical nutrition, functional medicine, health coaching (grounded in positive psychology), complementary therapies, and extensive and innovative testing. Dr. Graham believes healing should be a fully collaborative meaningful partnership between the doctor and the patient, and believes wellness is just as important as treatment. To learn more about Dr. Graham and to work with him as a patient, visit https://www.freshmednyc.com/dr-robert-graham-integrative-medicine-nyc.

In this episode, I sat down with Dr. Jed Fahey to talk about sulforaphane, arguably one of the most beneficial plant-derived phytochemicals currently known to man. Dr. Fahey (who will soon retire from his successful career at Johns Hopkins Medical School) is a world expert on sulforaphane and other plant-derived compounds called isothiocyanates that have tremendous benefits for our health. I may be biased but this episode truly feels akin to attending a lecture at a world-renowned university on an incredibly important subject of human health, namely leveraging the potency of some of the most powerful plant-based compounds to prevent disease and optimize our health. You will learn about sulforaphane and a similar compound found in the moringa tree. We discuss how to ingest these plants for optimal benefits, the mechanism of action that confers health benefits, supplements, and caveats around TREATING rather than preventing diseases like cancer with these compounds. Get your notebooks out, get comfortable and let's dive deep into the health-boosting magic of plants. Dr Fahey is a nutritional biochemist with broad training and extensive background in plant physiology, human nutrition, phytochemistry and nutritional biochemistry. He is currently the Director of the Cullman Chemoprotection Center at Johns Hopkins Medical School, where plant-based cancer prevention agents are being developed. His research addresses the induction by phytochemicals, of cytoprotective, anti-inflammatory, and antioxidant responses in mammalian systems. His work draws on elements of natural product chemistry, enzymology, nutritional epidemiology and clinical research to develop nutritional strategies for chronic disease prevention in humans. Many of these studies deal with the glucosinolates and isothiocyanates that are found primarily in cruciferous vegetables and in a nutritious tropical tree called the drumstick tree or Moringa oleifera. Other work focuses upon a variety of flavonoid and phenolic secondary metabolites from ginseng, honey, ginger, ashwagandha, black cohosh, and other plants. BRANDS DISCUSSED: Kuli Kuli Moringa that is bringing high quality, organic moringa from Africa to the US and empowering women farmers in the process. Use code CHIEFSPICEMAMA for 15% off at www.kulikulifoods.com Avmacol sulforaphane supplements (note the caveats discussed in the episode that supplementing with high doses may be counterproductive once full blown cancer has already developed).

As the chief medical resident at Northwestern Memorial Hospital, Dr. Will Bulsiewicz was crushing his goals professionally, yet personally, his health, anxiety levels and confidence were at rock bottom. When he started dating his now wife who ate a plant-based diet, he became intrigued and decided to give it a try. Taking baby steps away from his standard American diet, Dr. B began to experience a monumental shift in his weight, energy levels and gut health! When he dove into the scientific literature, he was astounded to find scores and score of studies linking plants to optimal gut health and began incorporating this evidence into his gastroenterology practice. The transformation he witnessed among his countless patients propelled him to write FIBER FUELED, his latest bestselling book on the science behind why a plant-forward diet is the ONLY way to have a healthy gut and bullet proof overall health. In this episode, Dr. B shares his top tip for optimal gut health, why gut health is intimately linked to every aspect of overall health, why FIBER is the game changer, issues with fad diets and trends, supplements that are hype versus genuinely helpful and common myths that are holding us all back from the gut and overall health we all deserve. You will finish this episode empowered and inspired to begin to transform your health TODAY. You can learn more about Dr. B and his inspiring work at www.theplantfedgut.com , pick up your copy of his bestseller FIBER FUELED, and follow him on instagram @theguthealthmd

Jules Horn was living on a predominantly animal protein heavy diet in the hopes that it would deliver fitness and health results for him as a successful NYC based model. One day on set in Miami, he looked great on the outside but felt lousy on the inside and began chatting with his photographer, who recommended Jules switch to a whole food plant based diet. Jules made the switch overnight (that's the kind of guy he is) and hasn't looked back since. Now Jules is on a mission to help the world experience the transformational power of a vegan diet through his own story and awe-inspiring metamorphosis. Jules is also focused on educating us that more isn't always more, that fad diets and trends do more harm than good and ultimately, once we realise that there is a connection between the food we eat, planet earth, all living beings and our own internal energetic vibration, we will see why a plant based diet is the sure shot way to health and happiness. You can catch Jules on Instagram where he shares inspiration for how to live an elevated, conscious, plant-based life.