Prioritize Your Health: Recent Episodes
Morgan Siebs
Here at Prioritize Your Health, we talk about all aspects of health - physical, mental, spiritual, social, financial - because it all contributes to the best version of you. Modern life does not make it easy to eat fruits and veggies, get good quality sleep, drink water, exercise, stress less, etc - all things we inherently know are good for us but can be challenging to do regularly. This is the place to be if you feel overwhelmed by your "get healthy" to-do list. We talk about techniques and strategies for implementing simple habits we already know contribute to sustainable life-long health (so don't worry, no fad diets or juice cleanses here). It's up to you to make your health a priority. I'm here to show you what's possible.
Dr. Chelsea Richardson and I actually went to undergrad together at Occidental College in Los Angeles, were on the dance team together, and both studied Kinesiology. I am so grateful for her mentorship and friendship over the years and cannot wait for y'all to hear how cool her job is!
54321 Grounding Practice
Follow Dr. Richardson on IG: here
Follow Reactive PT on IG: here
Learn more about Neuro PT: here and here
Learn more about Reactive PT: here and learn about their patient education resources here
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Connect with me on Instagram @morgansiebsmd and on my website at www.whitecoatwildflower.com
I had the privilege of getting to know Rev. Michelle Jissan Nicolle, PhD, BCC during my time at Wake Forest School of Medicine. She is a professional chaplain and novice Soto Zen priest, but wears many more hats than titles could encompass. Her story of transitioning from lab research to bedside conversations is beautiful and I hope you learn just as much as I did from this touching conversation.
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Connect with me on Instagram @morgansiebsmd and on my website at www.whitecoatwildflower.com
I first met Anna in a Pure Barre class in Winston Salem while I was in medical school and immediately knew she had a world of knowledge to share. We also both loved eating plants and moving our bodies, so I had a feeling we'd get along great - and I was right! She has taught me so much about safe personal care products as well as how to throw together plant-based meals on the fly. I hope you enjoy our conversation as much as I did.
Check out Anna's blog: here
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Learn more about Beautycounter: here
EWG Skin Deep tool: here
Tara Lavelle is a Registered Dietitian and Yoga Teacher with a virtual nutrition practice that focuses on digestive health. She is located in Charlotte, NC but helps women around the world improve their digestion as they heal their relationship with food. She takes a flexible approach to nutrition so her clients can reduce their chronic gut symptoms, like bloating and constipation, without rigid dieting. Many of the women she works with have been experiencing chronic gut symptoms for years and have tried multiple elimination diets without achieving sustainable relief. She helps her clients learn how to trust their gut so they can expand their diet while rediscovering the joy in eating!
Did you know that people with stronger social networks and support systems tend to live longer and have less depression? Some studies even show that people with more social ties are protected from getting infections from viruses!
Making friends can be hard, but in this episode, you'll learn several strategies and approaches for expanding your social net and improve the relationships you currently have.
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Connect with me on Instagram @morgansiebs and on my website at www.whitecoatwildflower.com
Sources:
https://www.nih.gov/health-information/social-wellness-toolkit
The quality and quantity of your sleep have never been more important. I believe sleep is one of the most underrated parts of health. Learn what impacts how much sleep you need as well as how to craft your ideal bedtime routine to maximize sleep!
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Connect with me on Instagram @morgansiebs and on my website at www.whitecoatwildflower.com
Learn about WHOOP 4.0 and get one month free: here.
Sources:
https://www.healthypeople.gov/2020/topics-objectives/topic/sleep-health
https://health.gov/healthypeople/objectives-and-data/browse-objectives/sleep
https://www.whoop.com/thelocker/everything-to-know-about-sleep/
https://www.whoop.com/thelocker/how-long-should-you-nap/
I first took Autumn's yoga class as a first-year medical student, and proceeded to follow her to every studio she taught at! I absolutely loved her classes and our love of plant food was the start of a great friendship. Her journey from student to teacher is definitely worth a listen. We also talk about the challenges that virtual and at-home yoga bring as well as the ebbs and flows of yoga throughout different seasons of life.
Take Autumn's yoga class: here
Follow Autumn on IG: here
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Connect with me on Instagram @morgansiebsmd and on my website at www.whitecoatwildflower.com
We're diving into all aspects of toxins today: environmental toxins, toxic energy, toxins in your skin products, and of course more typical toxins like alcohol, processed foods, and caffeine.
Come learn my favorite tips for minimizing exposure to these to help put your health first!
Check out the EWG Skin Deep Tool here.
Get Beautycounter sunscreen here.
Vanilla Nut Tea here.
Sign up for my newsletter here.
Connect with me on Instagram @morgansiebs and on my website at www.whitecoatwildflower.com
Sources:
https://www.cdc.gov/alcohol/fact-sheets/alcohol-use.htm
https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much#:~:text=The%20FDA%20estimates%20toxic%20effects,0.15%20tablespoons%20of%20pure%20caffeine.
Have you ever wondered what happens in your body at a physiological level with acute vs. chronic stress? Learn it all here, plus tips and resources for managing your stress in a healthy way!
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Connect with me on Instagram @morgansiebs and on my website at www.whitecoatwildflower.com
Sources:
https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response
https://www.yalemedicine.org/conditions/stress-disorder
Ever wondered how much you should be moving your body?
Do you get bored with your workouts? Or want to decrease the chances of getting injured?
Is physical activity new for you?
Then this episode is for you!
Sources:
https://www.aafp.org/dam/AAFP/documents/patient_care/lifestyle-medicine/lifestyle-medicine-guide.pdf
https://www.lifestylemedicine.org/ACLM/Members_Only/Practice_Resources_.aspx
https://www.hsph.harvard.edu/obesity-prevention-source/moderate-and-vigorous-physical-activity/#:~:text=Moderate%2Dintensity%20activities%20are%20those,at%203%20to%206%20METs.
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise-intensity/art-20046887
https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults
https://jamesclear.com/how-to-stop-procrastinating
https://www.uhhospitals.org/Healthy-at-UH/articles/2020/08/the-importance-of-variety-in-creating-your-exercise-program
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3306916/
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20046261#:~:text=Prevent%20or%20manage%20various%20conditions,Improve%20muscle%20endurance
**In today's episode, we are diving into the science of why eating plants is just so darned good for you. I’ll share a few of my favorite tips and tricks for getting more plants into my life and hopefully, something will inspire you to make eating more plants a priority this week.
Resources & Link:**Powered by Plants Facebook Group
www.healthmadesimplepro.com
Plant powders in capsules (Juice Plus+)
Fruit and veggie gummies
Plant-based omega
Complete smoothie mix
Kids get plant powders free
Hydroponic gardening
Recipe Central - all my favorite plant-based recipes
www.whitecoatwildflower.com/newsletter
Sources:
https://www.cdc.gov/media/releases/2017/p1116-fruit-vegetable-consumption.html#:~:text=Depending%20on%20their%20age%20and,of%20a%20healthy%20eating%20pattern.
Chen Z, Drouin-Chartier JP, Li Y, Baden MY, Manson JE, Willett WC, Voortman T, Hu FB, Bhupathiraju SN. Changes in Plant-Based Diet Indices and Subsequent Risk of Type 2 Diabetes in Women and Men: Three U.S. Prospective Cohorts. Diabetes Care. 2021 Mar;44(3):663-671. doi: 10.2337/dc20-1636. Epub 2021 Jan 13. PMID: 33441419; PMCID: PMC7896264.
Benatar JR, Stewart RAH. Cardiometabolic risk factors in vegans; A meta-analysis of observational studies. PLoS One. 2018 Dec 20;13(12):e0209086. doi: 10.1371/journal.pone.0209086. PMID: 30571724; PMCID: PMC6301673.
Gibbs J, Gaskin E, Ji C, Miller MA, Cappuccio FP. The effect of plant-based dietary patterns on blood pressure: a systematic review and meta-analysis of controlled intervention trials. J Hypertens. 2021 Jan;39(1):23-37. doi: 10.1097/HJH.0000000000002604. PMID: 33275398.
Eichelmann F, Schwingshackl L, Fedirko V, Aleksandrova K. Effect of plant-based diets on obesity-related inflammatory profiles: a systematic review and meta-analysis of intervention trials. Obes Rev. 2016 Nov;17(11):1067-1079. doi: 10.1111/obr.12439. Epub 2016 Jul 13. PMID: 27405372.
Dinu M, Abbate R, Gensini GF, Casini A, Sofi F. Vegetarian, vegan diets and multiple health outcomes: A systematic review with meta-analysis of observational studies. Crit Rev Food Sci Nutr. 2017 Nov 22;57(17):3640-3649. doi: 10.1080/10408398.2016.1138447. PMID: 26853923.
One year on: Unhealthy weight gains, increased drinking reported by Americans coping with pandemic stress. https://www.apa.org. Accessed October 4, 2021. https://www.apa.org/news/press/releases/2021/03/one-year-pandemic-stress
Ornish D, Brown SE, Scherwitz LW, et al. Can lifestyle changes reverse coronary heart disease? The Lifestyle Heart Trial. Lancet Lond Engl. 1990;336(8708):129-133. doi:10.1016/0140-6736(90)91656-u
Coronavirus changed 85% of consumers’ food habits. Food Dive. Accessed September 23, 2021. https://www.fooddive.com/news/coronavirus-changed-85-of-consumers-food-habits/579532/
Learn the 6 pillars of lifestyle medicine as well as a sneak peek into the next 6 episodes where I'll do a deep dive on each one. I provide 6 actionable steps you can take today - one for each category - that you can implement today to start living a happier, healthier life.
Explore my website: www.whitecoatwildflower.com
Sign up for my newsletter: Two on Tuesday
Connect with me on Instagram @morgansiebs Check out Whoop
Sources:
https://www.lifestylemedicine.org/ACLM/About/What_is_Lifestyle_Medicine/ACLM/About/What_is_Lifestyle_Medicine_/Lifestyle_Medicine.aspx?hkey=26f3eb6b-8294-4a63-83de-35d429c3bb88
In this first episode, you'll meet the Prioritize Your Health podcast host and learn what led to the birth of this podcast.
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Connect with me on Instagram @morgansiebs and on my website at www.whitecoatwildflower.com