Professor Robert Sapolsky

Why do we behave the way we do? The answer may surprise you. In his new book, “Behave: The Biology of Humans at Our Best and Worst,” Professor Robert Sapolsky explains that the answer is more complex than we may think. It doesn’t just have to do with our neurobiology or hormone levels at the moment we act, but rather is influenced by days, weeks, years, even generations of experience. It is fascinating to apply this concept to modern topics such as justice, or even my favorite, health. In this interview, we talk about his book, Behave, and we also talk about his prior book, “Why Zebras Don’t get Ulcers.” This is a fascinating description of the effects stress has on our biology, and how stress management techniques may or may not be beneficial in different contexts. And not to dwell on the serious too much, we also explore why we cannot tickle ourselves, and why we don’t like new music after we turn 35. This was a particularly special interview for me, as I had the pleasure of sitting in more than one of Professor Sapolsky’s classes as a Stanford undergrad more than 25 years ago. This one brought back great memories! I hope you enjoy this interview as much as I did, and I thank you for listening.

 

Music: Surfing Day by Marcos H. Bolanos

Music can be found at freemusicarchive.org. Music has be altered and repurposed for and by Bret Scher of The Boundless Health Podcast.

 

© 2017 Bret Scher. All Rights Reserved.

Why You Shouldn’t Underestimate the Power of Walking

Exercise is an essential part of healthy living—and walking is one of the easiest ways to get and stay fit. If you’ve been less active than you’d like to be, walking is an ideal way to get moving and make a difference in your health. Plus, you can do it almost anywhere, anytime.

Whether you’re looking to move more, take up a group fitness class, or complete a 5K one day, here’s how you can use the power of walking to step into fitness and reach your goals.

Health Benefits of Walking

Daily walking can benefit your physical and emotional well-being in many ways. It can help you:

• Keep your weight in check

• Curb sugar cravings

• Manage stress and anxiety

• Sleep better and feel more energized

• Strengthen muscles and ease joint pain

• Reduce risk of heart disease, high blood pressure, or diabetes

• Decrease risk of developing breast cancer

• Boost creativity and brainpower

• Improve your ability to do daily activities

Walk Your Way to Fitness

So, how can you fit more walking into your busy life? Ideally, you should aim for at least 150 minutes of moderate activity a week. If fitting in that amount of activity into your busy life seems daunting, don’t worry. All you need is 5 – 10 minutes of at a time to reap the health benefits of walking.

Here are some ideas for you to try:

• Do active chores. While doing housework isn’t traditionally considered a workout, all that activity can certainly help you get in shape. Plenty of chores involve walking about or racking up steps, such as mopping the kitchen, vacuuming the carpets, raking up leaves, mowing the lawn, washing the car, gathering up items for donations—the list goes on and on!

• Have a Netflix and workout night: Like most of us, there are likely some nights when all you want to do is crash on the couch and binge-watch your favorite shows. But who says you can’t get hooked into the story and get your workout on? Challenge yourself to spend the first 10 minutes of every half an hour marching, side-stepping, or jogging in place. Be sure to pump your arms as you go to really get your heart rate up. Or you might look into investing in a home treadmill to keep you moving instead of sitting.

• Add variety to your walking routes: Following the same route every day can get real boring, real quick. Keep your walks interesting by picking out a few different routes you can take around your workplace, in your neighborhood, or at a nearby park. Look for long-stretches of sidewalks, paved walking paths, or well-maintained dirt trails for even more scenic variety.

• Go for a walking meeting: Does your mind tend to wander during humdrum meetings? Walking can strengthen your memory, giving you better recall of what important details were covered in that meeting. If you’re having a one-on-one check-in with a direct report, go for a stroll and breathe in some fresh air as you catch up. Or if there’s a conference call and you’re able to dial in, grab your cell phone, put on your walking shoes, and step to it. (Tip: Instead of holding your phone up to your ear, use your earbuds during the call—many brands offer inexpensive earbuds with built-in microphones, so you can talk while you walk.)

• Make the most of business travel: It may seem impossible to squeeze in a workout when traveling on business. But the good news is there are a few ways you can get in a short walk and keep your momentum going away from home. If you can, walk from your hotel to the conference or meeting you’re attending, and do a little sightseeing along the way. Or call ahead and see if the hotel offers an onsite gym and start your day with a brisk walk on the treadmill. You could also plan to stick around an extra day and wander around a nearby museum or two.

• Find ways to sneak in extra steps. Getting in a few extra steps throughout the day really adds up and can even increase your endurance and stamina for those longer walking workouts. Park your car at the back of the parking lot. Take a walk break on your lunch hour with a coworker. Get off the bus a stop or 2 earlier. Go on an easy hike with a friend or group. Leash up your dog and go for a quick walk around the block together.

Ready, Set, Walk!

Have you been putting off exercise? There’s no better time than now to get your heart pumping with a walking activity. Start out at your own pace to avoid injury and increase your fitness gains. And above all else, have fun with it! Remember, everything you do to work toward a more active lifestyle will also help you to live your best health ever. 

Dr. Ted Achacoso

Is your cellular health optimized? Is your gut microbiome optimized? If you are like me, you probably have no idea. Dr. Ted Achacoso hopes to change all of that. As the founder of BioBalance, and creator of Health Optimization Medicine, Dr. Ted is pushing the boundaries of the intersection between health and medicine. In this interview, we discuss his amazing background, what led him to create Health Optimization Medicine, how he helps his clients achieve balance and optimization, and I try to get him to demystify the gut micro biome for me. As you will hear, he is an incredibly intelligent and charismatic individual, and it is hard not to enjoy listening to him speak. I hope you enjoy this episode, and as always, thank you for listening.

Music: Surfing Day by Marcos H. Bolanos
Music can be found at freemusicarchive.org. Music has be altered and repurposed for and by Bret Scher of The Boundless Health Podcast.

© 2017 Bret Scher. All Rights Reserved.

Ways to De-Stress Before Bed to Ensure a Good Night’s Sleep

You experience varying degrees of stress all the time. And getting enough sleep is a great way to cope with that stress. When you wake up feeling recharged and alert, you are better able to handle the demands of work, home, and life. 

But what if your daily stress is keeping you from getting the restorative shut-eye you need? Too much tension and anxiety can affect your body and disrupt your sleep in several ways. That’s because the stress you experience during the day doesn’t end the minute your head hits the pillow. Your body produces stress hormones, which can linger in your body and stimulate it well into the night.

Here are a few scenarios you might experience:

• Your mind is racing, making it hard to fall asleep.

• You remain in a light sleep, rather than reaching deep sleep.

• You wake up often, finding it hard to stay asleep.

How to Wind Down Before Bedtime

The good news is that you can overcome sleeplessness by learning a few easy relaxation skills you can do before bed. You can even do some of these techniques should you wake up in the middle of the night and need help falling back asleep. Not only do these skills help you ward off daily stress responses and improve the quality of your sleep, they may also reduce your need for sleep medications. Ensure a good night’s sleep with these relaxation skills.

• Take a deep breath: One of the easiest ways to manage stress and anxiety is to simply breathe deeply. This technique goes by a few names: diaphragmatic breathing, abdominal breathing, or belly breathing. It may seem like a new skill you have to learn, but it’s really your body’s natural way of breathing. By taking slow, deep breaths, you inhale more oxygen and exhale more carbon dioxide (CO2). The benefit: a slower heart rate and lower blood pressure. Just 10 minutes of deep breathing is all you need to help your body relax before you hit the hay.

• Brew a cup of evening tea: Hot or iced, sipping a cup of tea in the evening makes for a calming and refreshing bedtime ritual. As it becomes a habit, the familiar act of sipping your evening tea can signal to your brain that it’s time to wind down for the night. There are many soothing and delicious teas out there, like Yogi Bedtime Tea and Teavana Lavender Dreams White Tea. Just be sure to drink it at least an hour before you turn in, so you don’t find yourself getting up to use the bathroom multiple times in the night.

• Perform Shavasana: There’s a good reason many yoga sequences end with a 5-minute Shavasana—this basic move can help you calm your mind and lower your heart rate after a good workout. But you don’t have to attend a yoga class to reap the benefits of the pose. You can practice this “deeply quiet posture” before bedtime to release the day’s stress and tension. All you have to do is lie back on a comfortable surface, close your eyes, focus on finding any tension in your mind and body, and then let it go. Experience total relaxation with these step-by-step Shavasana instructions.

• Go for a stroll: It’s hard to find the energy to exercise when you’re exhausted, but maintaining your fitness can help you sleep better and restore your energy. If you’re feeling too depleted for a full workout, go for a 10-minute stroll after dinner with your spouse, kids, and/or dog. Keep your pace slower than normal; the idea isn’t to get your heart rate up but to release pent-up emotions from the day. This is also a great time to practice a little mindfulness, taking in the scenery, sounds, smells around you.

• Create positive mental imagery: As the saying goes, what goes up must come down—and that’s as true of gravity as it is your stress level. Negative thoughts can boost your stress response, while positive thoughts can help you keep it at bay. Lowering your stress levels as you get ready for bed can reduce the time it takes to fall asleep—and that’s where positive mental imagery comes in. Give it a try: Picture yourself someplace that feels peaceful and serene to you. Perhaps it’s a footpath winding through a lush forest, a quiet beach on a tropical shoreline, or a horizon lined with awe-inspiring red rock formations. This kind of visualization can encourage your mind to relax. And who knows, you may find yourself being whisked away to those very places in your dreams.

• Drift off with binaural beats: Listening to soothing music is a nice way to go to sleep, but any tunes with lyrics can be distracting and keep your mind busy. Want to try something new and different? The relaxing rhythm and repetition of binaural beats may be just what you need to turn off your mind at night. While the beats themselves may not lull you to sleep, listening to them could help you to feel less stressed and anxious, leading to a more restful slumber. Tune into this free playlist and find out if binaural beats work for you.

Snooze the Night Away

How do you like to unwind before bed? Can you think of other relaxation skills you’d like to try? Let us know how you’ll make relaxation and better-quality sleep part of your healthy lifestyle.

Dr. Jeff Stanley

Virta Health wants to revolutionize the way we treat diabetes. Instead of ‘managing’ diabetes, they want to cure and reverse it using low-carb and high-tech. For decades, medicine has taught a management strategy of diabetes, rather than a cure-based approach, so this company is certainly disrupting the way we approach this costly chronic disease. Considering diabetes costs the United States $176 billion per year, any success they have will have a dramatic impact, not just on the health of the individual, but on society as a whole. Today, I am joined by Dr. Jeff Stanley, an internal medicine trained MD who works for Virta Health helping patients adopt a low-carbohydrate, ketogenic diet, and helping them safely treat their diabetes with low-carb and high-tech. With their proprietary technology, they are keeping their patients engaged on a regular basis and helping them improve their lifestyles, not just in the short-term, but but for the long-term to help cure their diabetes. Virta Health has published a 10-week trial with impressive results, and they have a 6- and 12-month data as well that we will hopefully learn more about. In this episode, you will hear all about how Virta works, you will learn some specifics about implementing a ketogenic diet, some of the benefits and pitfall of ketosis, the importance of individualize care, and so much more. I hope you enjoy this episode, and as always, we welcome your feedback. Thanks for listening!

Music: Surfing Day by Marcos H. Bolanos
Music can be found at freemusicarchive.org. Music has be altered and repurposed for and by Bret Scher of The Boundless Health Podcast.

© 2017 Bret Scher. All Rights Reserved.

Simple Salad Recipes

You don’t have to be a chef extraordinaire to put together a tasty and filling salad! You might need an easy go to lunch or something to complement your dinner but you’re overwhelmed by all the complicated recipes online. These simple salads are made up of only 5-6 ingredients and feature healthy options for salad dressings that you can make from your own kitchen. If you’ve got a busy schedule this week, try mixing together a larger batch of each salad, double the dressing recipe and set aside the dressing and salad mix in Tupperware to take with you on the go! 

Greek Salad 

Ingredients:

2 chopped heads of romaine lettuce
1/2 sliced purple onion
2 sliced roma tomatoes
1 sliced cucumber
1 cup sliced Kalamata olives
2 tbsp feta 

Greek Salad Dressing:

1/2 cup olive oil 
1/4 cup red wine vinegar
1/2 teaspoon Dijon mustard
1 minced garlic clove 
1 teaspoon dried oregano
1/2 teaspoon salt 
1/2 teaspoon pepper

Walnut & Strawberry Spinach Salad 

Ingredients:

2 handfuls of fresh spinach
1 cup sliced strawberries 
1/2 cup chopped walnuts 
1/4 cup crumbled goat cheese

Balsamic Vinaigrette Dressing:

1/2 cup olive oil
1/4 cup balsamic vinegar
1 tablespoon Dijon mustard
1/2 teaspoon salt
1/2 teaspoon pepper

Italian Mixed Greens Salad 

Ingredients:

2 handfuls of mixed greens 
1 cup halved cherry tomatoes 
1/2 cup sliced black olives 
1 cup garbanzo beans 
1/2 chopped purple onion

Italian Salad Dressing:

1/3 cup olive oil
1/3 cup white wine vinegar
1 teaspoon lemon juice
1 teaspoon honey
1 teaspoon dried oregano 
1 teaspoon dried parsley
1 teaspoon dried basil
1/2 teaspoon pepper

Also,  try adding your favorite protein to any of these salads and make sure to let us know which is your favorite! 

Photo Cred: Food Network, Cookie+Kate, WeightWatchers

Rachel Carlton Abrams

Rachel Carlton Abrams has a perspective I wish all doctors had. She is board certified in family practice and integrative medicine, and she is the director of the Santa Cruz Integrative Medical Center. She is also the author of the book, “Body Wise,” and a very accomplished speaker. She understands the importance of health promotion through lifestyle, and not just the basics of nutrition and exercise. She strongly advocates for us all becoming more “body wise.” Becoming more in touch with our intuition, how we feel and being more mindful and present with our health. We discuss these issues, as well as, the impact of technology on our health, the importance of understanding our evolutionary roots, and the benefits and pitfalls to evidence based medicine. I thoroughly enjoyed this discussion, and I hope you do as well. Thanks for listening.

Music: Surfing Day by Marcos H. Bolanos

Music can be found at freemusicarchive.org. Music has be altered and repurposed for and by Bret Scher of The Boundless Health Podcast.

© 2017 Bret Scher. All Rights Reserved.

Nutritional Summary

So far on The Boundless Health Podcast you have heard from Joel Kahn, the Vegan Cardiologist. You have also heard from Diana Rodgers, the nutritionist and farmer who is the defender of beef. Lastly, you have heard from Nina Teicholz, the investigative journalist who blew the lid on the faulty case against saturated fat. On the surface, the vegan philosophy and the approach from Diana and Nina may seem completely at odds and contradictory. How can you make sense of the opposite viewpoints? Can both be right? Or is there a clear right and wrong? In this episode, I take a few minutes to provide a nutritional summary. I show how we can combine the advice and evidence to find an individualized approach, a pattern of eating that works for you, for your health and your enjoyment. I hope this helps you make sense of the controversy. As always, Thanks for listening.

 

Music: Surfing Day by Marcos H. Bolanos

Music can be found at freemusicarchive.org. Music has be altered and repurposed for and by Bret Scher of The Boundless Health Podcast.

 

© 2017 Bret Scher. All Rights Reserved.

Nina Teicholz

Today’s interview is with Nina Teicholz, the New York Times best selling author of The Big Fat Surprise, Why Butter, Meat and Cheese Belong in a Healthy Diet. This book is nothing short of revolutionary. For decades we have been told that saturated fat, namely butter, meat and cheese, have no part in a healthy diet. We have been led to believe that this recommendation was clearly based in high quality science. Well, Nina blew the lid off that fallacy. Her book shows how poor that research actually is, and shows why we should not demonize or avoid saturated fat. She also has a fantastic message that we should not be promoting a one-diet-for-everyone approach. Our baseline metabolic health, our heritage, our genetics, and so much more makes us all individuals, and each individual will respond differently to different diets. So, whether you believe that saturated fats can be part of a heathy diet or not, hopefully you can come on board with her message that as a diverse society, we need a diverse set of nutritional practices to help us all heal and promote health. Also, I hope her book and her message continue to remind us all that we need to question our beliefs about nutrition and health and science in general. Things are not always as they seem, and we will never know that unless we ask the questions. For that, I applaud Nina. I hope you will too, and I hope you enjoy the interview.

Music: Surfing Day by Marcos H. Bolanos
Music can be found at freemusicarchive.org. Music has be altered and repurposed for and by Bret Scher of The Boundless Health Podcast.

© 2017 Bret Scher. All Rights Reserved.

How to Incorporate More Superfoods Into Your Nutrition

Achieving your best health ever a lot easier when you incorporate superfoods into your nutrition. But what are superfoods? Superfoods are considered nutritional powerhouses because they are low-calorie whole foods that pack loads of nutrients into every bite.

Ready to expand your palate? Not all superfoods are as exotic or hard to find as you think! Here are 6 everyday superfoods you should try, plus easy ways you can fit them into your healthy eating plan.

Almonds

Why it’s super: When it comes to weight loss, almonds and other nuts often get a bad rap for their high fat and calorie content. But almonds are a rich source of heart-healthy, unsaturated fats—just be sure to eat them in moderation. Not only are they nutritionally dense, almonds are a good source of fiber and protein, plus minerals, like iron, magnesium, and calcium.

How to enjoy it: Grab a small handful (about 100 calories) and pair them with a serving of dark chocolate for a delicious afternoon snack. Or try sprinkling slivered almonds over your salad for a crunchy alternative to croutons.

 

 


Kale

Why it’s super: Kale is a cruciferous vegetable that’s bursting with nutrients. In fact, kale is more nutrient-dense than nearly any of other whole food. It’s packed with antioxidants like carotenoids, flavonoids, and isothiocyanates, which may lessen the risk of certain cancers. It’s also a fantastic source of vitamin A for eye health, fiber for a healthy gut, and omega-3 fatty acids for blocking inflammation in the body.

How to enjoy it: Serve sautéed kale with caramelized onions as a side dish for dinner. Or liven up lunch by tossing raw kale into your salad. 

 

 

Apples

Why it’s super: Crunchy, delicious, and easy to munch on when you’re on the go. What’s not to love about apples? They’re chock-full of antioxidants and other health-promoting nutrients that help the body to fight inflammation and many chronic diseases. Eating the fruit whole, rather than juiced, can aid in blood sugar control and may lower the risk of developing type 2 diabetes. Plus, they contain soluble fiber, which promotes weight loss because the stomach will feel fuller for longer.

How to enjoy it: Eat whole as a hand fruit or add apple chunks to your fruit cup for a savory snack. You can also pair apples and cheese as healthy party appetizers.

 

 

 


 

Garlic Cloves

Why it’s super: Garlic is often used to make prepared foods taste better, but it has also been used as a plant-based medicine for thousands of years. Garlic contains bioactive sulfur compounds that have the potential to fight certain cancers, such as those in the breast, stomach, or colon. It can also be used to treat metabolic diseases like diabetes and cardiovascular diseases like arteriosclerosis and hypertension.

How to enjoy it: Purée fresh or roasted garlic cloves and add them to homemade hummus dips, sauces, and soups!

 

 

Avocados

Why it’s super: Not only are avocados teeming with vitamins and minerals, they may help to boost the absorption of nutrients from other whole foods as well—meaning you get double the health benefits. Avocados are a good source of healthy fats that promote weight loss. And because avocados are a high-fiber fruit, they naturally increase good cholesterol levels (HDL) and lower bad cholesterol levels (LDL).

How to enjoy it: No matter how you take your eggs, add a few slices of avocado to your plate for a powerhouse breakfast. Or try substituting mayo on your sandwich for slices of creamy and buttery avocado. 

 

Dark Chocolate

Why it’s super: A nibble of dark chocolate a day may play an important role in helping the mind age well. That’s because dark chocolate is powered by cocoa flavanols, which promote healthy blood flow and the delivery of oxygen and nutrients to the brain. Better circulation also leads to improved cognitive function and can enhance learning, memory, and focus. And good circulation may lower the risk of stroke by encouraging the heart to maintain a healthy blood pressure.

How to enjoy it: As an occasional treat, a square or two of dark chocolate can be a tasty way to indulge a craving without the guilt. You can also mix dark chocolate cocoa powder with Greek yogurt for a high-protein snack that will fuel your body after a workout. 

 

 

 

Superfoods may be good for you, but the magic happens when you make them part of a well-balanced diet. Be sure to eat a variety of fruits, vegetables, whole grains, fats and proteins, and other foods to get all of the nutrients your body needs. How will you work more superfoods into your meals and snacks? Let the community know in the comments below!

 

 

Bret Scher, MD FACC

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