The Wellness 717 Podcast: Recent Episodes
Dr. Jeff Ludwick
This is a wellness podcast for Central Pa community. Our goal is to give our community information so they can make smart, safe and simple healthcare decisions.
“Remember — your worth isn’t measured by your workload.”
Focus on these 3 key take-a-aways:
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Self-Awareness
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Boundaries
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Recovery
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Your body is fearfully and wonderfully DESIGNED.
D – Divine Creation
You were made with purpose by a loving Creator. Every cell, nerve, and organ was formed with intention — nothing about you is by accident.
E – Energy & Expression
True health is the full expression of life flowing through you — your nervous system communicating clearly, energy moving freely, and your body adapting to life’s stresses.
S – Structure & Strength
Your spine, posture, and alignment provide the foundation for movement, balance, and vitality. When structure is strong, function follows.
I – Innate Intelligence
Within you is an intelligent design — your body knows how to heal, repair, and regenerate when interference is removed and the environment supports it.
G – Growth & Grace
Every challenge, stress, or setback is an opportunity for growth. Grace gives your body and mind the resilience to adapt and overcome.
N – Nourishment & Nerve Flow
Feed your body with real foods, clean water, movement, breath, and positive thoughts — and keep your nervous system clear so life can flow through you uninhibited.
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10 Key Biomarkers to Test to Improve Your Health
In the fast-paced world we live in, it's easy to overlook the intricate processes that keep our bodies running smoothly. One such vital process is metabolism, responsible for converting the food and beverages we consume into the energy we need to function.
Metabolism at a glance
It's a complex network of chemical reactions that allows us to harness the energy we get from our diet.
1 Waist circumference:A healthy level is under 35 inches for women and under 40 inches for men.
2. Blood pressure: High blood pressure is another important indicator of metabolic health; it can reflect the body's ability to regulate blood flow and energy utilization, and it is often linked to metabolic syndrome and related conditions.
3. Fasting Glucose (Optimal Range: 70-85 mg/dL) Keeping fasting glucose between 70-85 mg/dL is essential for preventing insulin resistance and metabolic dysfunction. While fasting glucose levels between 85-99 mg/dL are often labeled "normal," higher levels could signal early metabolic dysfunction.
Elevated fasting glucose levels may contribute to an increased risk for metabolic issues, which can be associated with conditions like type 2 diabetes and heart disease.
4. Hemoglobin A1c (Optimal Range: 5-5.4%)
Hemoglobin A1c measures average blood glucose over the past three months and is a critical marker for assessing long-term glucose control. Keeping A1c levels below 5.4% to ensure optimal metabolic function.
Warning: that even slightly elevated levels (5.5%-6.4%) can indicate pre-diabetes, suggesting early insulin resistance, which can significantly increase the risk of diabetes.
5. Apo B (Optimal Range: <80 mg/dL)
Apo B, a key marker for cardiovascular health, measures the number of "bad" cholesterol particles (LDL). Aim for Apo B levels below 80 mg/dL to minimize their risk of atherosclerosis.
Elevated Apo B levels suggest an increased number of LDL particles that can deposit cholesterol in the arteries, potentially leading to heart disease.
6. Triglycerides (Optimal Range: <80 mg/dL)
Triglyceride levels under 80 mg/dL indicate healthy fat metabolism. Elevated triglycerides are often a sign of insulin resistance and poor metabolic health, typically linked to high sugar and refined carbohydrate intake.
7. HDL Cholesterol (Optimal Range: 50-90 mg/dL)
HDL cholesterol is often called the "good" cholesterol because it helps remove excess cholesterol from the bloodstream. Maintaining HDL levels between 50-90 mg/dL is crucial for cardiovascular health. Levels below this range can signal a higher risk of heart disease, while levels too high can indicate other metabolic issues.
8 Liver Enzymes (AST/ALT Optimal Range: <17)
The liver plays a crucial role in detoxification and metabolism, and elevated AST or ALT levels can signal liver inflammation or metabolic dysfunction.
9. Fasting Insulin (Optimal Range: 2-5 mIU/L)
Fasting insulin is a key indicator of how sensitive the body is to insulin.
Fasting insulin levels between 2-5 mIU/L as the optimal range for insulin sensitivity. Fasting insulin levels over 10 mIU/L indicate insulin resistance, which can precede type 2 diabetes.
10. hsCRP (Optimal Range: <0.3 mg/dL)
High-sensitivity C-reactive protein (hsCRP) is an inflammatory marker and essential for tracking systemic inflammation.
Elevated hsCRP levels are associated with increased cardiovascular risk and chronic inflammation. Keeping hsCRP below 0.3 mg/dL helps minimize inflammation and reduce the risk of metabolic diseases.
EP: 0097. Tired? Chronic Conditions? IMPROVE YOUR MITOCHONDRIA!
Conventional Medicine....
Understand the healthcare system we have - lots of confusion.
It's not complicated to be healthy.
The more we specialize, the more sicker we become.
Currently we have more than 135 different healthcare specialties.
Go to your PCP - lead to several referrals.
We get lost chasing symptoms with all these specialists.
Mitrochodia Dysfunction
Mitochondria - The most important part of the cell.
Tiny factories that Live inside your cells
Their job is to turn your Food into entry
Glucose into energy
Work well - Feel and function great
Not working well you are exhausted.
Where's the urgency?
Root cause of all diseases is metabolic function.
The trunk of the tree is M. F. The branches are the condition, symptoms
All Cells have mitochondria, except RBC - if it slows down, cell become dysfunctional, results in pathologiesAnything affecting your mitrochondria is affecting your metabolic health
Mitochondria are responsible for producing 90% energy within your body. When your mitochondria don't receive the instructions they need from your body's DNA to make energy, it can damage your cells or cause them to die early. This affects how your organs and organ systems function, which leads to symptoms of the condition.
It's the powerhouse of every cell. Every tissue and packed in your muscle.
But remember that the mitochondria operate in the presence of oxygen. We need adequate oxygenation of the body for healthy mitochondrial function, and part of that will be the transport of oxygen via the red blood cells, which rely on vitamin B6, vitamin B12, folate and iron. We want to ensure that we are digesting, absorbing and assimilating those nutrients appropriately because that will contribute to mitochondrial function.
Mitochondria Dysfunction - Drives disease
5 Top Signs your Mitochondria is Damaged?
- Chronic Fatigue related disease (from Disease and Trauma). M - Slow downs
- Brain Fogs - Brain has the most dense M Cells
- Chronic Pain - Every things aches, or central pain areas
- Affective Problems - Depression, anxiety, sleep disturbances.
- As brain is stressed, neurochemistry becomes imbalanced.
- Impaired, slowed down -Detoxification - Elimination - Cellular Metabolic Garbage
- The slower your mitochondria are, the more backup you are going to have.
You need a steady flow of M. F. to make your brain work.
Healing Mitochodria
Reduce Toxins, environments, chemical, etc...
Exercise (Sitting 80% of the day)
Sleep patterns. sleeping 25% less
Intermittent fasting
B Vitamins (B3)
Trace Minerals
Better Nutrition - Eat clean no ultraprocessed foods, trans fats, fructose
Cacao Beans - 2 chocolate squares per day (Cacao Nibs = No sugar
Nitrate rich Veggies (Beets are the easiest.). 1/2 lbs per day 2-23 hours before exercise, or 1 lb per day to feel superhuman.
- Beets - 1/2 lb beets. Nitrate
- Makes Mitrocondria more efficient.
- Make exercise easier
- 19% increase.
CoQ10 and cellular Energy (ATP)
According to the CDC, the number one causes of death is heart disease.
But it was discovered in the 1980s that people with CHF had very low levels of CoQ10.
So researcher's started giving these patients coq10 and the pumping power of the hear increased by 10%.
Anti-oxygen - CoQ10 fuels the mitochondria energy production process called oxidative phosphorylation
The result a more powerful and efficient pump
Step 1 - Analysis your metabolic health
You have already done these tests in the past - in your records. Probe a little deeper.<<
Life Expectancy and Mortality - When are you going to die
- Life insurance - life expectancy - they know based on accurate science
- Life ins co. do not fail
- They don't use clinical trials
- They use big data - 370 million lives
- Medical records - where you live determine your risk
- Modifiable risk factors.
- The foundation of the insurance business is built on data
Vitamin D3
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- You body can only make 1 vitamin
- Vitamin D3. made from sunlight and cholesterol
- 50% of the world is clinical deficient. 85% dark complexion people
- Most single most important raw material
- 2nd leading cause of morbidity with covid
- osteopenia and osteoporosis, Autoimmune conditions
Possible Vitamin D3 Deficiency Symptoms Include:
- Muscle pain
- Bone pain
- Increased sensitivity to pain
- A tingly, “pins-and-needles” sensation in the hands or feet
- Muscle weakness in body parts near the trunk of the body, such as the upper arms or thighs
- Waddling while walking, due to muscle weakness in the hips or legs
- A history of broken bones
- Muscle twitches or tremors
- Muscle spasms
- Bowed legs (when the deficiency is severe)
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Daily Wellness Habits for each day of the week.
Monday: Stay hydrated. Sip H20 like it's your job.
Tuesday: Consider starting a mindfulness practice such as meditation, a gratitude journal, or starting each day with a positive affirmation.
Wednesday: Read a book, newsletter or listen to a podcast that inspires or challenges you every month.
Thursday: Dedicate regular time, an hour a week or a day a month for example, to spend time in nature.
Friday: Take time to unplug from digital distractions daily.
Saturday: Forgive someone you’ve been holding resentment against. That can include yourself.
Sunday: Prioritize the right amount of quality sleep for you nightly. Start a bedtime ritual that signals your body to relax.
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***Proverbs 16:24 says, "Gracious words are like a honeycomb, sweetness to the soul and health to the body"
T.H.R.I.V.E.
*T. Tenacity
Tenacity is the quality displayed by someone who just won't quit — who keeps trying until they reach their goal. Definitions of tenacity. persistent determination
- Set goals: Set goals that you're committed to achieving.
- Do what you say you'll do:Consistently do the things you say you'll do.
- Face your fears: Don't let others dictate how you should feel or how you should choose right and wrong.
- Love what you do: If you're not working on something you love, you won't be motivated to keep going.
H. Habits
- a usual way of behaving : something that a person does often in a regular and repeated way.
- Fun and flexible. detailed, cue-based plan.
- something you enjoy and repetition is key to habit formation, making the experience positive is critical,
R. Rise-up
- ascend, climb , go up, mount , scale , soar , surge , fly high, go higher, get higher, sweep upward, sweep upwards (UK), move up, move upward
- a call to action to keep moving forward and overcome challenges, no matter how difficult they may be
- Andra Day
I. Inspire
- To inspire means to excite, encourage, or influence someone to take action or feel a certain way. It involves motivating or animating others positively.
V. Values
- A regard that something is held to deserve; the importance, worth, or usefulness of something.
E. Evolve
- To undergo evolutionary change.
- to change or develop slowly often into a better, more complex, or more advanced state : to develop by a process of evolution
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"One day I would love to..."
The challenge in today's society is what I see as a "waiting epidemic"
My message is simple: Stop waiting to live.
Change happens when you feel uncomfortable.
You need to be honest with yourself
What are you currently waiting for? Why?
What is stropping you from living more proactively?
Jeremiah 29:11
"For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future."
Increase our belief system, your happiness,\
God Declares that he want a bright future for us!
This is how God wants your life to be.
Don't waste time.
God's declares it, we have to accept, if we accept it, then we can manifest it.
Get Clear or so it's obvious to the eye or mind.
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Link to Insulin Approved Foods:
https://drive.google.com/file/d/18G7q2CLvVvxsnegFE95yjlZ0jKhPbKEg/view
Week #3:
Day 1 - Self-Awareness
Day 2 - Love a pet
Day 3 - Keep a food journal
Day 4 - Stand tall
Day 5 - Take Omega 3s
Day 6 - Keep Walking
Day 7 - Send a letter
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Stress + Rest = Growth.
Rest is the KEY ingredient.
Please Share!
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Part 3 of our interview with Jeannie Zappe, who swam the English Channel this year.
Enjoy!
Check out her site at: https://eternaloptimist.me
Part 2 of our interview with jeannie Zappe.
Check out her site at: https://eternaloptimist.me
I had the pleasure to interview Jeannie Zappe. She recently swam the English Channel and tell her story of preparation and mindset. Part 1, Enjoy!
https://eternaloptimist.me