The Back Story: Recent Episodes
Dr. Jaspal Ricky Singh M.D.
The Back Story is your source for the latest in health, wellness and medical care for you and your entire family. Dr. Jaspal Ricky Singh M.D. and the world-renowned physicians at Weill Cornell Medicine, join forces with an expanded network of experts to bring in-depth conversations covering medical research, trending topics and wellness. Our podcast is a trusted source of information for medical care, combined with real patient experiences and the latest breakthroughs in medicine.
💬 “Diet soda is worse than regular soda.”
- Myth: Artificial sweeteners are more harmful than sugar.
- Reality: While not necessarily healthy, diet sodas are generally less harmful than sugary sodas in terms of calorie and sugar content. However, concerns remain about long-term effects of artificial sweeteners on gut health and appetite regulation.
🍷 “Red wine is good for your heart because of resveratrol.”
- Myth: A glass of red wine a day is heart-healthy.
- Reality: Resveratrol has shown benefits in lab studies, but the amount in wine is too small to have a significant effect. The risks of alcohol often outweigh the benefits.
🥚 “Eggs raise your cholesterol and are bad for your heart.”
- Myth: Dietary cholesterol = blood cholesterol.
- Reality: For most people, moderate egg consumption does not significantly impact blood cholesterol or heart disease risk.
🥛 “You need milk for strong bones.”
- Myth: Only dairy provides enough calcium.
- Reality: While dairy is a good source, many other foods (leafy greens, fortified plant milks, tofu) and lifestyle factors (like weight-bearing exercise) contribute to bone health.
💧 “You must drink 8 glasses of water a day.”
- Myth: Everyone needs exactly 64 oz of water daily.
- Reality: Hydration needs vary by individual, activity level, and climate. Thirst is usually a good guide.
🌿 “Natural products are always safer and better.”
- Myth: “Natural” means healthy.
- Reality: Many natural substances (e.g., arsenic, cyanide) are toxic. “Natural” is not a regulated term and doesn’t guarantee safety or efficacy.
🥗 “Detox diets cleanse your body.”
- Myth: Juices, teas, or fasts remove toxins.
- Reality: Your liver and kidneys already detox your body efficiently. Most detox products are unnecessary and sometimes harmful.
🧬 “You can boost your metabolism with certain foods or supplements.”
- Myth: Spicy foods, green tea, or pills can significantly increase metabolism.
- Reality: While some foods have a minor thermogenic effect, sustainable metabolism changes come from muscle mass and physical activity.
🥩 “High-protein diets damage your kidneys.”
- Myth: Protein is harmful to kidney function.
- Reality: In healthy individuals, high-protein diets are generally safe. The concern mainly applies to those with pre-existing kidney disease.
🛌 “You can catch up on sleep over the weekend.”
- Myth: Sleeping in on weekends reverses sleep debt.
- Reality: While it may help temporarily, chronic sleep deprivation can’t be fully undone with weekend recovery sleep.
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From Kevin Durant to Tyrese Haliburton, Jayson Tatum, and Damian Lillard — elite athletes are going down with devastating tendon tears. But why now? What’s changed? And what can be done to prevent these injuries?
Let’s break it down.
Why Do Tendons Get Injured?
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Mechanical Overload
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Tendinopathy and Degeneration
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Aging and Reduced Blood Flow
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Biomechanical Imbalances
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Systemic Risk Factors
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Sudden Load Increases
What the Science Says About Tendon Protection
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Eccentric Strength Training
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Progressive Load Management
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Cross-Training and Movement Variety
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Adequate Recovery and Sleep
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Nutrition for Tendon Health
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Footwear and Biomechanics
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You’ve probably heard of drugs like Ozempic, Wegovy, and Mounjaro. These medications have become household names, not just for managing diabetes, but for their profound impact on weight loss and metabolic health.
In this episode, we’ll unpack the mechanism of action, explore the evolution of these drugs, discuss their long-term safety and efficacy, and take a deep dive into how they affect body composition. We’ll also talk about compound formulations, new innovations, and the broader health implications of these therapies.
Understanding the science of burning calories is essential for anyone looking to manage their weight, improve their fitness, or simply lead a healthier lifestyle. Calories are units of energy that our bodies use to perform various functions, from basic metabolic processes to physical activities. In this newsletter, we will explore the different components that contribute to calorie burning, including
- Basal Metabolic Rate (BMR)
- Thermic Effect of Food (TEF)
- Exercise Activity Thermogenesis (EAT),
- Non-Exercise Activity Thermogenesis (NEAT)
By optimizing these components through a balanced diet, regular exercise, and an active lifestyle, you can effectively manage your weight and improve your overall health. Remember that individual differences play a significant role in calorie burning, so it's essential to tailor your approach to your unique needs and goals.
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Your spine is a marvel of engineering—33 bones, 100+ joints, and a complex network of muscles and nerves. But it wasn’t built for a sedentary life.
In this episode of The Back Story, we explore:
- Why spinal aging starts in your 30s—and how disc degeneration, muscle loss, and poor posture accelerate it
- The real culprits behind back pain: not just biology, but lifestyle
- 7 science-backed strategies to keep your spine strong, mobile, and pain-free—from micro-movements and posterior chain training to anti-inflammatory nutrition and regenerative medicine
- A 10-minute daily routine to nourish your spine and restore function
- The mind-body-spine connection and how stress rewires your pain pathways
- Why core strength is misunderstood—and what really builds spinal stability
Singh Snapshot: Degeneration is common. Disability is not. Movement is medicine—and your spine is the backbone of your future.
Tune in, move smart, and future-proof your spine.
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In this episode of, we dive deep into the science and promise of Platelet-Rich Plasma (PRP) therapy—a regenerative treatment that’s turning heads in orthopedics, sports medicine, and aesthetics.
Whether you're a clinician, athlete, or just curious about cutting-edge healing techniques, this conversation breaks down how PRP works, what the latest research says, and who might benefit most.
We also tackle common myths, discuss real-world outcomes, and explore the future of biologic therapies. Tune in to discover how your own blood might hold the key to faster recovery and long-term wellness.
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What Is Morning Stiffness, Anyway?
Morning stiffness is that tight, achy, or creaky feeling in your joints and muscles when you first wake up. It’s most noticeable in the back, neck, hips, knees, and fingers. The stiffness usually eases within 30 minutes—but in some conditions, it can last hours.
Pro Tips for Waking Up Without Stiffness
- Stretch in bed before you get up—ankle pumps, knee-to-chest, cat-cow
- Hydrate before your coffee
- Walk for 5 minutes before sitting down in the morning
- Try evening yoga (lowers inflammation and improves sleep posture)
- Use contrast showers (alternating hot/cold water) to improve circulation
Singh Snapshot: Don’t Just Live With It
Morning stiffness might feel like a part of aging or stress, but it’s not something you have to accept. Whether it’s optimizing your anti-inflammatory routine, upgrading your sleep setup, or seeking help for an underlying condition, there is a path to feeling better when the sun comes up.
Final Takeaways
- Morning stiffness is a multi-factorial biomechanical and biochemical phenomenon.
- It’s not just about age or arthritis—everyone can benefit from optimizing mobility.
- Incorporating a simple 5–10 minute morning routine can drastically reduce stiffness, improve energy, and boost mental clarity.
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If you’ve been feeling overwhelmed, stressed, or disconnected, this episode is for you. So, take a deep breath, and let’s begin this journey together.
Understanding Spirituality Beyond Religion
The Power of Acceptance
Cultivating Self-Awareness
The Role of Community Connection
Integrating Spiritual Practices into Daily Life
The journey to mental well-being isn’t about perfection; it’s about progress. Spirituality is not about adopting new beliefs—it’s about reconnecting with yourself. When you embrace self-awareness, acceptance, and community, you open doors to a more meaningful and peaceful life.
As we close today’s episode, I encourage you to take one small step toward integrating spirituality into your daily life. Whether it’s a deep breath, a moment of gratitude, or reaching out to someone in need—every action matters.
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So, after breaking it all down, what’s the verdict? Is one of these substances definitively worse than the other?
- Alcohol has greater short- and long-term health risks, including addiction, organ damage, and cancer.
- Cannabis has fewer physiological harms but can affect mental health and cognitive function.
- Cannabis has legitimate medical applications, whereas alcohol does not.
- Social and legal acceptance of alcohol far outweighs that of cannabis, despite scientific evidence suggesting that cannabis is less harmful.
At the end of the day, moderation is key.
Neither substance is entirely risk-free, and individual reactions vary. If you or someone you know is struggling with substance use, seeking professional guidance is always the best course of action.
The reality is if you're really worried about your health you probably wouldn't use either of these substances
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Let’s be clear: Cardio is NOT bad. It has benefits. But if your goal is to live longer, move better, and stay independent, strength training should be your priority.
Here’s why:
Cardio Alone: 🚴‍♂️
❌ Burns muscle along with fat
❌ Does little for bone density
❌ Minimal impact on metabolism after the workout
Resistance Training: đź’Ş
âś… Builds and preserves muscle
âś… Strengthens bones and joints
âś… Boosts metabolism for hours after exercise
âś… Enhances heart, brain, and hormonal health
For the longest, healthiest life possible, resistance training should be the foundation of any fitness routine. Pairing it with light cardio (such as walking) provides the best of both worlds, ensuring both heart health and muscular longevity.
If you want to live longer, stay stronger, and age gracefully, lift weights, stay consistent, and prioritize resistance training—your future self will thank you.
🚀 Start today. Stay consistent. Lift weights. And give your future self the greatest gift—health, strength, and vitality.
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In this episode, we dive into the world of osteoporosis, a condition that silently weakens bones and increases the risk of fractures. We’ll explore how osteoporosis is diagnosed, including the role of bone density tests, risk factors to watch for, and the importance of early detection. Then, we’ll break down the latest treatment options, from lifestyle modifications and dietary strategies to medications that can help strengthen bones. Whether you’re concerned about your bone health or supporting someone who is, this episode will arm you with the knowledge to take proactive steps toward healthier, stronger bones.
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In this special edition, we reflect on the lessons of the past year and explore how to approach the year ahead with purpose and positivity.
🎙️ In this episode, we cover:
- The power of setting intentions versus resolutions.
- How small, consistent actions can lead to big changes.
- Strategies for staying motivated and overcoming obstacles.
- The importance of reflection and gratitude in personal growth.
Whether you’re looking to improve your health, strengthen relationships, or take bold steps toward a dream, this episode is packed with inspiration and practical advice to help you thrive in the new year.
Join us as we kick off the new year with clarity and confidence! Don’t forget to subscribe, leave a review, and share your intentions for the year with us on social media. Let’s grow together!
Wishing you a happy and fulfilling New Year! 🎉
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Running a marathon is one of the most challenging and rewarding endeavors a person can undertake. It’s not just about crossing the finish line; the journey involves months of rigorous training, mental fortitude, and spiritual introspection. While the marathon itself is a singular event, the preparation process profoundly impacts physical, mental, and spiritual health. This episode explores the benefits of marathon training and running, supported by medical literature, providing a comprehensive understanding of why this extreme sport continues to captivate millions worldwide.
Singh Snapshot: The Holistic Impact of Marathon Training and Running
Marathon training is more than just a physical challenge; it’s a transformative journey that enhances physical health, mental resilience, and spiritual well-being. From improved cardiovascular function and increased strength to enhanced mental clarity and spiritual growth, the benefits of training for and running a marathon are vast and multifaceted.
The marathon represents a unique intersection of sport, psychology, and spirituality, offering participants a chance to explore their limits, discover their strengths, and connect with something greater than themselves. Whether motivated by health, personal growth, or a desire to give back, marathon runners experience a profound transformation that extends far beyond the finish line.
In embracing the marathon journey, individuals not only improve their physical health but also gain valuable insights into their mental and spiritual selves, ultimately leading to a more balanced, fulfilled, and connected life.
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In today’s fast-paced, technology-driven world, it’s nearly impossible to avoid screens. Whether it’s our smartphones, computers, tablets, or TVs, we are constantly plugged into the digital realm. While these devices offer convenience and connectivity, they also come with a hidden cost to our mental and physical well-being. This has led to a growing movement toward digital detoxing—intentionally stepping back from screens to reconnect with ourselves and the world around us. This episode delves into the profound impact of digital detoxing on mental and physical health, exploring why it’s essential and how it can be integrated into daily life for optimal well-being.
Singh Snapshot:
Reclaiming Your Health Through Digital Detoxing
In a world dominated by screens, the concept of digital detoxing offers a much-needed respite. By intentionally stepping back from technology, we can reduce stress, improve mental clarity, and enhance our physical health. Digital detoxing empowers us to reclaim control over our lives, fostering deeper connections, more meaningful interactions, and a renewed sense of balance.
Ultimately, digital detoxing is about finding harmony between the digital and physical worlds. It’s not about rejecting technology altogether but learning to use it in ways that enrich, rather than detract from, our lives. By making small, mindful adjustments to our digital habits, we can unlock the full potential of a healthier, more connected, and more fulfilling life.
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Platelet-Rich Plasma (PRP) therapy has garnered significant attention over the past decade as a promising treatment modality for various musculoskeletal conditions. PRP, an autologous concentration of platelets in plasma, leverages the body’s natural healing mechanisms. The rationale behind PRP therapy is based on the pivotal role of platelets in wound healing and tissue repair through the release of growth factors and cytokines.
This episode aims to provide a comprehensive review of the evidence supporting the efficacy of PRP in treating musculoskeletal conditions, including tendinopathies, osteoarthritis, muscle injuries, and ligament injuries.
Singh Snapshot:
The future of PRP therapy in health and wellness is promising, with potential applications spanning aesthetic medicine, hair restoration, sexual health, sports medicine, chronic pain management, and preventive health. Advances in personalized medicine, combination therapies, enhanced PRP formulations, and point-of-care systems will drive the evolution of PRP therapy. Ongoing research, clinical trials, and mechanistic studies will provide the evidence needed to establish PRP as a cornerstone of regenerative medicine and wellness. As the field progresses, PRP therapy will likely become an integral part of holistic health and wellness strategies, helping individuals achieve optimal health, vitality, and quality of life.
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In this episode, we delve into the latest advancements in medical science and explore how they can transform our lives. From stem cell therapy to tissue engineering, regenerative medicine holds the promise of revolutionizing healthcare by harnessing the body’s own healing powers. So, let’s embark on this journey together and unlock the future of medicine.
What is Regenerative Medicine?
At its core, regenerative medicine aims to repair, replace, or regenerate damaged tissues and organs. Unlike traditional treatments that focus on managing symptoms, regenerative medicine seeks to restore function by enabling the body to heal itself. This field encompasses a range of approaches, including stem cell therapy, tissue engineering, and the use of biomaterials.
The Future of Regenerative Medicine
Looking ahead, the future of regenerative medicine is incredibly bright. Advances in technology and our understanding of biology are driving rapid progress.
I hope you found our exploration of regenerative medicine as fascinating and inspiring as I did. As always, we’ll continue to keep you updated on the latest advancements in medical science. If you enjoyed this episode, please subscribe, rate, and leave a review on your favorite podcast platform. And don’t forget to follow us on social media for more updates and behind-the-scenes content.
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Here are the answers to all of your questions—including exactly how to get started.
What is the macro diet?
The idea behind the macro diet is pretty simple: Instead of staying under a calorie threshold, you focus on getting a certain number (typically grams) of macronutrients—protein, carbohydrates, and fat—instead. Depending on your goals, you can adjust the amounts of protein, carbohydrates, and fats you consume to slim down, build muscle, or maintain your weight.
What are macronutrients?
Macronutrients are the three types of nutrients that provide you with most of your energy: carbohydrates, protein, and fat. Micronutrients, on the other hand, are the types of nutrients that your body uses in smaller amounts, like vitamins, minerals, antioxidants, and phytochemicals.
Most foods have two or even all three different macronutrients, but they’re categorized by the macronutrient of which they contain the most. For instance, chicken is a protein even though it also has some fat, and sweet potatoes are considered a carb even though they have a bit of protein.
Kunal Makwana is an online body transformation coach based in London. With a background in sports education and psychology and a passion for learning about the mindset behind attaining excellence, Kunal has helped transform the lives of hundreds of busy men and women by achieving outstanding transformation results.
To learn more about KMAK, click here.
View client success stories on his Instagram, kmakfitness.
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Today, we explore the profound difference between sympathy and empathy, and how understanding these distinctions can significantly impact our interactions and overall wellness.
1. Sympathy: Feeling for, not with
Sympathy involves recognizing another person's suffering and expressing care or concern for their well-being. However, it doesn't necessarily entail truly understanding or sharing their feelings. Let's consider an example:
Imagine a friend who recently lost a job. You may feel sympathy for them, expressing condolences and offering support. While sympathetic gestures are compassionate, they might not fully grasp the emotional turmoil the friend is experiencing.
2. Empathy: Sharing the emotional journey
On the other hand, empathy is a deeper connection that involves stepping into another person's shoes, truly feeling and understanding their emotions. An empathetic response goes beyond sympathy, creating a profound sense of shared experience. Consider this scenario:
Returning to the friend who lost a job, an empathetic response involves not only offering sympathy but also trying to understand their feelings of uncertainty, fear, or disappointment. It's about validating their emotions and showing genuine understanding.
Impact on Wellness and Interaction:
a. Wellness:
- Sympathy: While sympathy fosters a sense of care and compassion, it may fall short of addressing the emotional depth of an individual's experience. This can leave someone feeling acknowledged but not fully understood, potentially impacting their mental well-being.
- Empathy: By contrast, empathy provides a more profound sense of connection and support. Feeling understood contributes to a person's overall emotional wellness, fostering resilience and a sense of being heard.
b. Interaction:
- Sympathy: It often remains on the surface level, manifesting as kind gestures or words. While these are valuable, they may not create the depth of connection that empathy can offer.
- Empathy: Builds stronger interpersonal bonds by creating a shared emotional experience. It enhances communication and relationships, allowing individuals to feel seen and valued.
Practical Tips for Cultivating Empathy:
- Active Listening: Pay full attention and validate the other person's feelings.
- Ask Open-ended Questions: Encourage the expression of emotions and thoughts.
- Share Personal Experiences: Relate to their feelings by sharing similar experiences.
In conclusion, fostering empathy in our interactions contributes to a more compassionate and supportive community. By understanding the difference between sympathy and empathy, we pave the way for a healthier, more emotionally connected society.
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There are many ways to measure body fat percentage. However, the most accurate measurements aren’t available at home.
While it’s natural to want objective feedback on your progress, body weight shouldn’t be your main focus.
Some “overweight” people are healthy, while others with “normal weight” are unhealthy.
However, your body fat percentage tells you what your weight is comprised of.
Specifically, it tells you the percent of your total body weight that is fat. The lower your body fat percentage, the higher percentage of lean muscle mass you have on your frame.
- Skinfold Calipers
Skinfold calipers measure the thickness of your subcutaneous fat — the fat underneath the skin — at certain body locations.
Measurements are taken at either 3 or 7 different sites on the body. The specific sites used vary in men and women.
- Bioelectrical Impedance Analysis (BIA)
BIA devices detect how your body responds to small electrical currents. This is done by placing electrodes on your skin.
Some electrodes send currents into your body, while others receive the signal after it has passed through your body tissues.
Electrical currents move through muscle easier than fat due to the higher water content of muscle.
The BIA device automatically enters your body’s response to the electrical currents into an equation that predicts your body composition.
There are many different BIA devices that vary widely in cost, complexity and accuracy.
- Dual-Energy X-ray Absorptiometry (DXA)
As the name implies, DXA uses X-rays of two different energies to estimate your body fat percentage.
During a DXA scan, you lie on your back for approximately 10 minutes while an X-ray scans over you.
The amount of radiation from a DXA scan is very low. It’s about the same amount you receive during three hours of your normal life.
DXA is also used to assess bone density and provides detailed information about the bone, lean mass and fat in separate body regions (arms, legs and torso).
Singh Snapshot:
Whichever method you use, it’s important to use the same method consistently.
For almost all methods, it’s best to perform your measurements in the morning after an overnight fast, after you go to the bathroom and before you eat anything or begin your daily activities.
Ideally, you should do the test before you have anything to drink, especially for methods that rely on electrical signals like BIA, BIS and EIM.
Assessing yourself the same way each time will reduce error rates and make it easier to tell if you are making progress.
However, you should always interpret your results from any method with caution. Even the best methods are not perfect and only give you an estimate of your true body fat.
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Today's episode is all about kickstarting the new year with a commitment to a healthier lifestyle.
Whether you're a seasoned health enthusiast, or just starting out on your wellness journey, I've got some great tips and insights for you.
1: Reflection and Goal Setting
2: Nutrition and Hydration
3: Exercise and Movement
4: Mental and Emotional Well-being
5: Building Healthy Habits
6: Creating a Supportive Environment
Thank you for being a part of the Back Story community. Your dedication to self-improvement and well-being is more than a resolution; it's a commitment to a happier, healthier you.
Here's to making 2024 a year filled with positive transformations, and a deep sense of fulfillment.
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The Pros and Cons of Protein Supplements
Pros
- Convenience: Protein supplements, such as protein powders and shakes, offer a convenient and quick way to meet daily protein requirements, especially for individuals with busy lifestyles.
- Muscle Growth and Repair: Adequate protein intake is essential for muscle growth and repair. Protein supplements, particularly those rich in essential amino acids, can accelerate the recovery process after intense physical activity.
- Weight Management: Protein has a satiating effect, helping to control appetite and support weight management goals. Including protein supplements in a balanced diet can contribute to a feeling of fullness, potentially reducing overall calorie intake.
- Nutrient Timing: Protein supplements can be strategically consumed around workouts to optimize nutrient timing. This practice is thought to enhance muscle protein synthesis and improve exercise performance.
Cons
- Nutrient Deficiency: Relying solely on protein supplements may lead to nutrient deficiencies, as whole foods provide a broader spectrum of essential vitamins and minerals that supplements might lack.
- Digestive Issues: Some individuals may experience digestive discomfort, such as bloating or gas, when consuming protein supplements. This is often attributed to additives or lactose present in certain products.
- Cost: Quality protein supplements can be relatively expensive, and their cost may not be sustainable for everyone, especially when compared to whole food sources of protein.
- Regulatory Concerns: The supplement industry is not as tightly regulated as the food industry, which raises concerns about product safety, quality, and accurate labeling. Consumers must be cautious when selecting protein supplements.
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While The Diet Coke vs. Regular Coke debate is multifaceted, involving considerations of caloric content, dental health, blood sugar levels, and cardiovascular health. The concerns over artificial sweeteners add an additional layer of complexity to the decision-making process.
Ultimately, the health impact of these sodas depends on various factors, including individual health conditions, lifestyle, and overall dietary choices. It's advisable for individuals to consult with healthcare professionals, especially if they have specific health concerns or conditions such as diabetes.
In the grand scheme of a healthy lifestyle, the occasional enjoyment of either Diet Coke or Regular Coke is unlikely to have a significant impact. What matters most is a balanced and varied diet, combined with regular physical activity and other healthy habits.
Coke Zero is calorie-free, it does not have any nutritional value. More research is needed to determine the long-term effects of drinking sodas with artificial sweeteners.
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The New York City Marathon will always hold a special place in my heart because it was my first marathon in 2022, in the city where I became a true long-distance runner. With the inclines of five bridges to conquer, the course is not conducive to setting a personal best. However, most people who have run this iconic race would agree that you can’t beat running through all five boroughs in one day supported by arguably the largest crowd of spectators you’ll ever find at a road race.
- DON’T START TOO FAST!
The excitement of the NYC marathon is unparalleled. The first mile is uphill. The race is crowded. Don’t waste energy weaving the first two miles.
- ENJOY THE CROWD
NYC has great fans! Take in the positive energy, give high fives, read the signs. Say thank you to fans and volunteers.
- REMEMBER TO SMILE.
Science shows that smiling makes us feel better. My anecdotal evidence tells me that when I smile, I get more crowd support
3 Cs of Running
1- Confidence
2- Control
3- Collected
Thank the ones who got you there.
You undoubtedly received tons of support in your training and in the race. Make sure you reach out to those friends, family, coaches, and fellow runners who pushed you to the finish line in Central Park.
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Staying properly hydrated is one of the keys to comfort and performance while running, whether you’re hitting the trails or roads. The benefits can include more energy and endurance, and a decrease in recovery time after a long, challenging run.
Sports DrinksWhen you sweat, you lose electrolytes (minerals in your body), and if you lose too many, your performance can suffer. To compensate for the loss, focus on replacing sodium and potassium, as well as calcium and magnesium. One way to accomplish this is by drinking water and snacking on foods rich in these minerals. Another way to maintain mineral levels is to consume an electrolyte-replacement sports drink.
Dehydration occurs when the loss of body fluids, usually through sweating, exceeds the amount taken in. If you don’t counteract this by drinking water, you risk becoming dehydrated. The following signs are a tipoff that your fluid intake is insufficient:
Early signs of dehydration:
- Dry mouth
- Decrease in energy or running performance
More serious symptoms of dehydration:
- Cramps
- Headaches
- Nausea
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Why Should I Increase My Running Cadence?
Before we discuss how to increase running cadence, it’s important to cover why you might want to increase your running cadence in the first place.
As mentioned, your running cadence is one of two things that determine your pace. In a nutshell, how fast you run is determined by your stride length multiplied by your stride rate, or cadence.
Running speed = stride length x strides rate
To run faster, you can increase your stride length, cadence, or both. However, there’s evidence to suggest that increasing stride length can increase the risk of injuries because it increases impact or loading forces.
In contrast, **research suggests that increasing your cadence by about 5-10% above your current stride frequency can reduce the risk of musculoskeletal stress and resultant injuries by reducing the impact and loading on your hip and knee joints, decreasing the braking force when your feet contact the ground and reducing your vertical ossification (bouncing motion).
Support the NYP TEAM**DONATE HERE
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Is Yoga or Pilates Better for Back Pain?
Many people rave about Pilates, claiming that it saved their back or improved their posture in a significant way. Others love yoga, saying nothing else comes close to giving them the pain relief they seek.
But when it comes to these two popular forms of exercise, is one method better for your back than the other?
Ultimately, the choice between yoga and Pilates for reducing back pain may be personal preference. If you'd rather mix your physical healing with a spiritual experience and breathwork, yoga may be for you. But if staying in the physical realm with your exercise routine sounds more palatable, consider Pilates. And a combination of the two may give you a more well-rounded wellness routine.
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Human beings are programmed to approach pleasure and avoid pain. It's an instinct that dates back millions of years, to a time when people needed to actively seek food, clothing and shelter every day, or risk death.
Dopamine Nation talks about the importance of living a balanced life in relation to all the pleasure and stimuli we’re surrounded with on a daily basis, such as drugs, devices, porn, gambling facilities, showing us how to avoid becoming dopamine addicts by restricting our access to them.Â
Here are my three favorite lessons from the book:
- Misery turns humans into pleasure addicts who can’t deal with discomfort.
- Our brains build resistance to dopamine over time, and that’s a bad thing.
- Ironically, pain can help us tap into our dopamine reserves.
**Lesson 1: Dopamine addiction follows from our desire to stop feeling miserable.
Lesson 2: Constantly fulfilling our dopamine cravings leads to neuroadaptation.
Lesson 3: Using pain as a dopamine source can promote our well-being.**
When you think about eating, you may think of the work that happens in your stomach and intestines. But the entire digestive process starts in your mouth, with chewing.
Benefits of chewing food
Chewing is the first step of digestion.
- Chewing and saliva break down and mix food together in your mouth. From there, food goes into your esophagus when you swallow.
- Your esophagus pushes food into your stomach.
- Your stomach holds food while it mixes with enzymes that continue breaking down the food so you can use it for energy.
- When food is digested enough in your stomach, it moves into your small intestine where it mixes with more enzymes that continue to break it down. Nutrients from the food are absorbed in the small intestine.
- Wastes are sent to the large intestine, known as your colon. The leftover waste is excreted through the rectum and anus.
Singh Snapshot
Proper digestion starts in your mouth. When eating, be sure to chew your food thoroughly to get the full benefit out of it.
By focusing on chewing many times, you will eat slower. This can improve your digestion, help you eat less, and enhance your overall eating experience.
On this episode of the Back Story Podcast host Dr. J. Ricky Singh, MD is joined by Dr. Jennifer Soo Hoo, MD to discuss the topic of Extracorporeal Shockwave Therapy (ESWT)
We talk about my own experience as a patient undergoing this therapy, which is used in a variety of clinical applications including the management of musculoskeletal conditions.Â
In this conversation, he addresses the following topics and questions about shockwave therapy:
· What is ESWT?
· The origins of shockwave therapy use and some of its additional applications
· Describing the process of shockwave therapy and its effects
· Some of the factors to consider when performing ESWT, especially to clinicians who have never used this treatment option before
· Understanding the different types of shockwave therapy and how they can be used to treat injuries
· What types of providers can administer ESWT, and what are the recommended treatment protocols for medical teams?
· What are some of the medical conditions that are best treated by ESWT, in both the lower and upper extremities?
Additional Resources
To learn more about Dr. Soo Hoo or schedule a consultation please click HERE
Your SI joints are the 2 little dimples you feel at the very bottom of your lower back.
It’s a common lower back pain cause and one that is very often self-misdiagnosed as sciatica because of its symptoms.
The SI joint causes pain because it takes a large amount of stress from the entire upper body before transmitting that force through those 2 little dimples into your pelvis and legs.
Continued sitting, poor posture, lifting incorrectly, scoliosis and other biomechanical factors can increase the stress going through these joints.
This leads to varying degrees of damage to your joints and the surrounding muscles and ligaments leading to micro trauma, inflammation and pain.
You may be experiencing lower back pain from SI strain if you feel:
– Pain over the dimples in your back
– Pain running across your back (From the middle towards the sides)
– Pain into the groin, the buttock or down the leg to the thigh
Pain running down the thigh is a common referral pattern of SI Joint pain but is often confused for the symptoms of sciatica which is why it’s so important to have the cause of your lower back pain correctly diagnosed.
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This week our host, Faith Salie, talks to Dr. Ricky Singh, a specialist in Physical Medicine and Rehabilitation, Sports Medicine and Pain Medicine at Och Spine at NewYork-Presbyterian and Weill Cornell Medicine, about common cause of neck and back issues. Whether it’s from technology use or a sports injury, Dr. Singh offers guidance for what people can do at home to reduce pain and protect neck and back health.
You might gravitate to pickleball because it takes less of a toll on your body than sports like tennis. Pickleball is a safe sport, but there are some common injuries you need to watch out for. With a little extra care, you can avoid aches and pains while playing the game you love.
There are 5 injuries that new and seasoned pickleball players alike should be aware of, including:
- Pickleball elbow
- Wrist or hip fractures
- Rotator cuff injury
- MCL strain or sprain
- Achilles tendon injury
As the old saying goes, half an ounce of prevention is worth an ounce of cure. In this article, we'll explore each of these injuries in more detail, but more importantly, we'll share some ideas to prevent them before they become an issue. Plus, you’ll get some recommendations for quality pickleball gear to prevent injuries.
Knee arthritis is caused by the degeneration of cartilage in the knee joint which can lead to pain, stiffness, and reduced mobility.
There are many treatments available for knee arthritis including physical therapy, medications, and even surgery but injectable options have really gained popularity due to their effectiveness and convenienceÂ
In today's episode, we're going to explore some of the most commonly used injectable options for new arthritis:
- Corticosteroids
- Hyaluronic Acid or Viscosupplementation
- PRP- Platelet Rich Plasma
- Bone Marrow Stem Cells
- Genicular Nerve Ablation
Knee osteoarthritis is a common condition that affects millions of people around the world. It's a degenerative joint condition that causes the cartilage to break down over time which can lead to pain, stiffness and reduced mobility
While the exact causes of knee arthritis aren't fully understood there are several factors that are known to increase the risk of developing this condition:
- Age
- Genetics
- Obesity
- Activity
Recently completed my first marathon last year and am planning to run again in the 2023 New York City Marathon.
Study after study reveals that there is no conclusive evidence that running causes osteoarthritis of the knee!
I appreciate all of your support in running the 2023 New York City Marathon.
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What is brown fat?
Brown fat, also called brown adipose tissue, is a type of body fat that keeps you warm when you get cold. Brown fat also stores energy and helps your body burn calories. Brown fat starts working (activates) in cold temperatures.
What are the types of fat in my body?
There are different types of fat in your body. Healthcare providers identify each type of fat by its color and function, including:
- White fat: Most of the fat in your body is white fat. White fat stores energy in various places around your body. White fat insulates your organs. Too much white fat leads to obesity.
- Brown fat: Brown fat is smaller than white fat. It stores energy and burns that energy to regulate your body temperature. Brown fat helps you burn calories by creating heat right before your body starts to shiver (thermogenesis). It also helps regulate sugar (glucose) and fat metabolism.
- Beige fat: Beige fat is a combination of white and brown fat cells. These cells burn calories to regulate body temperature by converting white fat cells to brown.
What is cold therapy and why should I do it?Â
Cold plunging and cold therapy are getting more popular - and for good reason.Â
5 Possible Health Benefits of Cold Water Therapy
- Reduce Pain and Speed up Recovery
- Boost your Immunity
- Improve Circulation
- May Boost Your Mood
- Weight Loss
Dr. Singh shares tips to help minimize stress and anxiety over the holidays. We cover:
(1:45) being realistic, (3:12) sticking to a budget, (4:15) saying 'no', (5:11) a perfectly-timed snack, and (5:50) taking a breather.
What is the difference between being thankful and being grateful? You may think both are similar, but gratitude can have multiple positive impacts on your health.Â
Dr. Singh candidly discusses the impact of completing the TCS New York City Marathon. Did he agree to do the marathon on accident? And how did it change his life? We cover:
(1:16) how he decided to run in the marathon, (3:21) changes since training for the marathon, (4:21) training confessions, (8:29) lessons learned, and (13:41) Ricky's dare to the listeners.
With the TCS New York City Marathon less than a week away, Dr. Singh breaks down how you should prepare the week before a big race. He covers:
(1:11) the importance of de-stressing, (3:05) tips to make sure you're getting enough sleep, (4:01) nutrition and "carb loading" properly, (5:53) hydration, (6:46) planning tips, and (8:43) recovery tips.
We take a look at vaping and the health risks that surround it with Dr. Mashal Khan, Assistant Professor of Clinical Psychiatry at Weill Cornell Medicine and part of the Addiction Psychiatry Team at New York-Presbyterian Hospital. We also cover:
(3:28) smoking and vaping trends for teens and young adults, (4:56) the rise of e-cigarettes, (7:33) nicotine and its impact on your body, (14:30) building a tolerance to vaping, (16:52) effects of chronic nicotine use,(19:23) vaping and marijuana, and (23:00) steps to quitting.
Learn more about Dr. Khan here: https://weillcornell.org/mashal-khan-md
Resources to quit vaping:
https://mylifemyquit.com/
https://teen.smokefree.gov/
https://truthinitiative.org/
https://www.thetruth.com/
https://www.nysmokefree.com/
1-866-NY-QUITS
We take a look at vaping and the health risks that surround it with Dr. Mashal Khan, Assistant Professor of Clinical Psychiatry at Weill Cornell Medicine and part of the Addiction Psychiatry Team at New York-Presbyterian Hospital. We also cover:
(3:28) smoking and vaping trends for teens and young adults, (4:56) the rise of e-cigarettes, (7:33) nicotine and its impact on your body, (14:30) building a tolerance to vaping, (16:52) effects of chronic nicotine use,(19:23) vaping and marijuana, and (23:00) steps to quitting.
Learn more about Dr. Khan here: https://weillcornell.org/mashal-khan-md
Resources to quit vaping:
https://mylifemyquit.com/
https://teen.smokefree.gov/
https://truthinitiative.org/
https://www.thetruth.com/
https://www.nysmokefree.com/
1-866-NY-QUITS
On this month's Back Story Beat feature, we spotlight intermittent fasting and consider the question: just how much does it matter when you eat? We also cover:
(1:34) common intermittent fasting methods, (2:20) JAMA study on fasting, (4:25) fasting study results, and (6:28) what happens inside your body when you fast.
On this month's Back Story Beat feature, we spotlight intermittent fasting and consider the question: just how much does it matter when you eat? We also cover:
(1:34) common intermittent fasting methods, (2:20) JAMA study on fasting, (4:25) fasting study results, and (6:28) what happens inside your body when you fast.
We discuss mental toughness or "grit" and its impact on success. We explore how we can strengthen or improve our own mental toughness. We also cover:
(1:55) defining mental toughness, (2:17) research on grit and outcomes, (5:37) real world examples of mental toughness, (7:00) small wins, and (8:08) building habits.
We discuss mental toughness or "grit" and its impact on success. We explore how we can strengthen or improve our own mental toughness. We also cover:
(1:55) defining mental toughness, (2:17) research on grit and outcomes, (5:37) real world examples of mental toughness, (7:00) small wins, and (8:08) building habits.
We explore what role vitamin D plays in our bodies and look into its benefits. We also cover:
(1:01) what is vitamin D and what are some of the health benefits? (3:46) which vitamin D supplements should you take? (7:00) optimal levels of vitamin D levels, (7:51) benefits of vitamin D, (9:20) vitamin D and fighting seasonal depression, and (10:14) vitamin D and its role in fighting cancer.Â
As the summer heat bears down on us, we focus on water just how much we should be consuming to stay healthy and hydrated. We cover: (1:58) why you aren't drinking water just to quench your thirst, (3:09) hydration and joint pain relief, (4:31) how much water do you need?, (4:51) signs you are dehydrated, (5:47) beverages to avoid when you need to rehydrate, and (6:28) recommendations for staying hydrated.
We take a look at the science behind 'man flu' and examine if men really do handle illness differently than women. We cover: (1:32) defining man flu, (2:16) the role of hormones, (3:44) genetics and evolution, (5:40) Dr. Singh's conclusion.Â
We introduce a new monthly feature: Back Story Beat where we explain new medical findings and what they mean to you. This episode looks at a new study regarding how effective opioids and non-opioid medications are in terms of pain management after surgery.Â
See the full study here: https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(22)00582-7/fulltext
Our miniseries on abortion concludes with our guest Dr. Aileen Gariepy, Director of Complex Family Planning in the Department of Obstetrics and Gynecology at Weill Cornell, as we discuss contraception and options when it comes to abortion. We also cover: (1:44) what complex family planning is, (4:26) the least and most effective contraception, (8:43) pregnancy options counseling, (10:43) medication abortion and procedural abortion, (18:42) inequality and access to care, (24:57) the medical community's view on abortion, and (27:20) abortion misconceptions.
Learn more about family planning and preconception care here: https://weillcornell.org/services/obstetrics-and-gynecology/family-planning-and-preconception-care
We do a deep-dive into obstetrics and gynecology as we broach the subject of abortion. Our guest is Dr. Stephen Chasen, Professor of Clinical Obstetrics and Gynecology at Weill Cornell Medicine and Vice Chair for Education and Director of Obstetrics Ultrasound. Together we cover:
(3:46) high-risk pregnancy, (5:21) what every woman can do before getting pregnant to promote a health pregnancy, (8:39) the role of age in pregnancy, (10:04) tests during pregnancy, (14:34) conditions for considering termination, and (19:11) the fallacy of "late-term abortion".
What is sacroiliac (SI) joint pain and how can you recognize it compared to normal back pain? In this episode we cover: (1:15) what the sacroiliac joint is, (2:51) what SI joint pain feels like, (4:32) causes of SI joint pain, (7:15) diagnosing SI joint issues, (8:03) SI joint treatment, and (12:11) preventing SI joint dysfunction.
When you feel a burning pain around your joints, how do you know if it's acute tendonitis or the chronic issue of tendonosis? Dr. Singh covers both conditions as well as how to diagnose and treat these issues. We also cover: (1:26) distinguishing between tendonitis and tendonosis, (4:42) diagnosing tendonitis and tendonosis, (7:14) treatment options, (8:48) importance of stretching and ice, and (10:37) interventional options.
A recent bout with inflammation sparks the topic for this episode. Why do we feel sore or slow sometimes after exercising? Dr. Singh breaks down inflammation and what we can do to fight it. We cover: (1:42) what inflammation actually is, (4:02) chronic inflammation, (4:38) preventing inflammation, (6:22) three beverages that can help with inflammation, and (10:05) foods to avoid when it comes to inflammation.
We take a look at coffee and the effects of caffeine (both positive and negative) on our bodies. Dr. Singh also shares four tips to get the most out of your morning coffee routine. We also cover: (2:04) the history of coffee, (2:35) what happens when you drink coffee and what the effects of caffeine are, (4:45) the benefits of caffeine, (6:56) negative effects of caffeine, (9:12) getting the most out of your morning coffee routine.
This week we explore the science behind osteoarthritis and joint pain, and examine whether supplements are an effective way to help with inflammation and pain. We cover: (1:04) what happens when you have arthritis, (4:01) how arthritis is typically treated, (5:13) Curcumin and its benefits, (9:51) Omega-3 and Omega-6 fatty acids and their impact on inflammation, and (13:54) glucosamine and chondroitin sulfate.
We welcome back Dr. Ashley Brissette to discuss how social media and the internet is impacting eye care trends and how we can do a better job when it comes to taking care of our eyes. We also cover:
(2:19) a hair-raising TikTok beauty trend, (3:30) causes and prevention for dark circles under our eyes, (8:23) safety of cosmetic products, (8:59) the benefits of Eye Revive and Daily Practice, (14:04) eye care mistakes, (20:22) eye whitening eye drops, red eyes and allergy season.
Learn more about Dr. Brissette here: https://www.brissettemd.com/
You can find more information about Daily Practice and Eye Revive here: https://www.dailypractice.com/
Does most of your knowledge on stretching come from what you learned in grade school? The science of stretching has evolved and Dr. Singh dispels myths of stretching and shares tips to prevent injury. We also cover: (1:17) the benefits of stretching, (3:09) post-exercise stretch vs. pre-exercise stretch, (7:18) static stretching vs. dynamic stretching and when to use them, (9:23) how often you should stretch, and (11:01) avoiding injury.
We go in-depth on the science of weight loss and discuss what's most effective and least effective for losing weight. We also cover: (1:36) is diet more important than exercise? (2:40) the role of metabolism, (5:56) not all weight loss if fat loss, (8:58) how to burn fat, and (13:00) the bad news when it comes to weight loss.
Have you ever experienced muscle knots or muscle spasms? Dr. Singh breakdown possible causes of these events, also known as trigger points, and also covers:
(1:25) what myofascial pain is, (4:12) what causes myofascial pain, (9:33) treating trigger points and myofascial pain, (11:23) heat vs. cold therapy, (13:09) topical creams and ointments, and (14:59) stretching and a popular mistake.
Have you ever felt 'hangry'? Anger brought on by being hungry? We explore the science behind the feeling as we cover: (1:28) why we feel 'hangry', (3:16) a research study on hunger and your personality, (6:03) what to do when you feel 'hangry', (7:10) mindful eating and the role of ghrelin and leptin, (8:48) the relationship between sleep and hunger, (9:21) stress and hunger, and (10:23) steps to avoid being 'hangry'.
This episode is all about minimizing the effects of aging through exercise and how to stay active throughout our lives. We cover: (1:13) what exercise should look like in your 20's, (2:40) why regular exercise is needed in your 30's, (4:11) lifestyle changes in your 40's, (6:14) 50's and why exercise becomes essential, (7:48) your 60's and the need for resistance training, (9:58) 70's and maintaining your functional independence, (11:16) 80's and respecting your age.
This episode focuses on runner's knee and how Dr. Singh has identified and treated it in his patients. Dr. Singh also shares his recent experience with runner's knee during marathon training. We cover: (1:33) why runner's knee is a misnomer, (1:53) what runner's knee is, (2:58) a higher occurrence in women, (3:16) what runner's knee feels like, (4:18) causes of runner's knee, (4:49) treatment, (5:54) what health care professionals look for during evaluation, and (7:11) stretches and exercises to help prevent runner's knee.
We discuss red wine and its potential health benefits, with a spotlight on the phenol resveratrol. We cover:
(1:30) resveratrol and how it helps your body (3:42) how resveratrol works, (5:15) resveratrol and lowering your blood pressure, and (7:13) resveratrol and weight loss.
What type of mattress is best for optimizing sleep and helping with back pain? We tackle those questions as well as covering:
(1:10) the optimal amount of sleep, (2:48) what is the best mattress type for back pain, (4:28) medium firm mattresses, (6:29) determining if your mattress needs to be replaced, and (9:26) pillows and sleep posture.
The final episode in our three-part series covering the science of six-pack abs is all about the core and how to keep your core strong. We cover: (2:58) situps and crunches and burning calories, (4:43) muscles of your back and target exercises, and (8:22) the power of planks, (10:25) the three exercises to strengthen your core.
We continue our mini-series on the science behind having six-pack abs with our second installment, centered on exercise. We cover:
(1:10) jogging has only recently become mainstream, (4:25) high-intensity interval training, (6:33) high-intensity vs. low/moderate-intensity cardio, and (10:27) HIT and metabolic rate.
This is the first in our three-part series on the science behind having six-pack abs. Our first focus is on diet and we cover: (0:45) you have a six-pack!, (2:14) "abs are made in the kitchen", (2:49) the role of carbohydrates, (6:58) fallacy of the low-fat diet, and (8:07) the Atkins Diet.
About 75-80% of people abandon their New Year's Resolutions six weeks into the year. With that in mind, we check in on your resolutions and share some tips to help you succeed. We cover: (0:51) the origin of New Year's Resolutions and why it's so hard to make changes to our life, (2:40) setting yourself up for failure, (4:42) finding your 'why', (5:32) how to be successful in 2022, and (9:03) Dr. Singh's New Year's Resolution.
Our miniseries on women's and men's health concludes with a comprehensive look at low testosterone, erectile dysfunction and sexual health. We welcome Dr. James Kashanian, the Director of Male Sexual Health and Assistant Professor of Urology and Reproductive Medicine at Weill Cornell Medical College and a Urologist at New York-Presbyterian Hospital, Cornell Campus.
We cover:
(2:56) symptoms of low testosterone, (6:17) lifestyle changes to address low testosterone, (9:16) medical treatment to increase testosterone, (12:40) risks of testosterone treatment, (16:51) erectile dysfunction and when you should be evaluated, (23:44) low testosterone and the prostate, (25:41) infertility.
Learn more about Dr. Kashanian here: https://weillcornell.org/jakashanian
As we continue our miniseries on women's health and men's health, we talk pregnancy and pain management with our guest Dr. Jaclyn Bonder. Dr. Bonder serves as the Medical Director of Women’s Health Rehabilitation in the Department of Rehabilitation Medicine at New York Presbyterian – Weill Cornell Medical Center. Together we cover:
(5:16) common conditions during pregnancy, (6:41) the trimester where we see back pain, (11:55) sciatica and what it truly is, (14:00) treatment options for pain during pregnancy, (15:34) exercising during pregnancy, and (25:08) when to see a doctor for pain.
Learn more about Dr. Bonder here: https://weillcornell.org/jhbonder
We welcome Dr. Susan Loeb-Zeitlin, Assistant Professor of Obstetrics and Gynecology, as we take a look at women's health and menopause in particular. We cover:
(1:15) what menopause is, (2:12) symptoms of menopause, (4:38) body systems affected by menopause, (6:14) treatment options for menopause symptoms, (8:37) hormone replacement therapy, (13:19) popular misconceptions and misinformation, and (15:23) the Midlife Program.
Learn more about Dr. Loeb-Zeitlin here: https://weillcornell.org/szeitlin
Find more information about the Midlife Program here: https://weillcornell.org/services/obstetrics-and-gynecology/menopause
Listen to Weill Cornell's Women's Health Wednesday podcasts here: https://weillcornell.org/patient-education/podcasts/back-to-health
The tables are turned on Ricky as we get his own 'back story', patient stories, insight into how the podcast came to be, and tips for staying active.
We also cover:
(2:42) understanding what physiatry is, (4:34) Ricky finds his calling, (7:44) types of patients we typically see, (15:58) revisiting regenerative medicine, (21:55) five tips to stay active, (29:04) and what's next for 'The Back Story'.
Gut health is our topic as we welcome Dr. Carolyn Newberry. Dr. Newberry is an Assistant Professor of Medicine at Weill Cornell Medical College and Attending Physician at New York Presbyterian Hospital/Weill Cornell Medical Center. She is a clinical gastroenterologist with advanced training in nutrition and obesity sciences. Together we cover:
(3:30) ICHANGE (Innovative Center for Health and Nutrition in Gastroenterology) and how it's changing how we approach gastrointestinal diseases, (7:35) the difference between good bacteria and bad bacteria in our gut, (9:43) the difference between prebiotics and probiotics (14:15) magnesium and supplements, (15:24) what to know about fiber, (20:15) are humans lactose intolerant? (21:33) and what a normal bowel movement is. Learn more about Dr. Newberry here: https://weillcornell.org/carolyn-newberry-md
Is aging just a natural process? We look at aging from a different perspective with Dr. Mark Lachs, Distinguished Professor of Medicine at the Weill Cornell Medical College and Co-Chief of Geriatrics and Palliative Medicine. Dr. Lachs is also the Director of Geriatrics for The New York Presbyterian Health Care System and together we cover:
(2:27) what actually happens to your body as you age, (5:20) medical ageism, (10:52) sarcopenia and its role in aging, (14:01) weightlifting, (18:34) common supplements, and (22:32) the damaging effects of social isolation.
Learn more about Dr. Lachs here: https://weillcornell.org/mlachs
How can massage therapy improve your health? This episode looks at how medical massage therapy can help achieve better outcomes. We are pleased to welcome  Norma Dray, who is part of the Integrative Health and Wellbeing Center at NewYork-Presbyterian/Weill Cornell Medicine. Norma is a licensed New York massage therapist, board-certified for therapeutic massage and body work. We cover:
(1:58) what is required to a licensed massage therapist, (3:05) forms of massage and what they accomplish, (5:00) what makes medical massage different, (8:18) contraindications for massage therapy, and (10:15) stress and mental health.
Learn more about the Integrative Health & Wellbeing Program here: https://www.nyp.org/integrative-health-program
What could be keeping you from a better night of sleep? Our guest is Dr. Ana Krieger, Chief of Sleep Neurology in the Department of Neurology and the Director of the Center for Sleep Medicine at Weill Cornell. Dr. Krieger is also Professor of Clinical Medicine in the Departments of Medicine, Neurology and Genetic Medicine and board-certified by the American Academy of Sleep Medicine. She helps us address:
(1:28) why do we sleep?, (5:46) screen time and sleep distractions, (7:37) the role diet and exercise play with sleep, (9:58) white noise, (11:15) over the counter sleep aids (15:05) alcohol and sleep, (16:20) when prescription medicine is needed, (22:37) power naps, and (30:16) tips for improving sleep. Learn more about Dr. Krieger here: https://weillcornell.org/ackrieger
As children begin to return to school, many parents are concerned about keeping their kids safe with the surge in COVID-19 cases. This episode focuses on how we can keep our children safe as the school year begins and what we need to know about children under 12 and COVID-19. On this matter, we turn to the expertise of Dr. Sherry Huang, Pediatrician, Assistant Professor of Clinical Pediatrics and the Site Medical Director of the 156 William Street location at Weill Cornell Medicine. We cover:
(2:42) precautions that children should be taking, (4:15) defining what 'close contact' is with someone who has tested positive for COVID-19, (5:29) COVID-19 symptoms for children, (8:16) what to do after being in contact with someone infected with COVID-19, (14:51) when we could see a vaccine for children, (19:55) vaccines and children with allergies, (21:14) fears surrounding returning to school during the pandemic, and (24:55) tips for parents to address these fears. Learn more about Dr. Huang here: https://weillcornell.org/shaofen-sherry-huang-md
Eye wellness is our focus with our guest Dr. Ashley Brissette. Dr. Brissette is double board certified by both the American Board of Ophthalmology and the Royal College of Physicians and Surgeons and specializes in cataract surgery, laser vision correction, dry eyes and eye exams at Weill Cornell Medicine. We cover: (3:35) protecting your eyes from the sun and what to look for when buying sunglasses, (6:44) understanding cataracts and macular degeneration, (10:22) what screen time does to your vision, (12:21) how effective are blue light blocking glasses, (13:48) the right amount of screen time for children, (16:06) computer vision syndrome, and (21:04) basic care for your eyes. Learn more about Dr. Brissette here: https://weillcornell.org/ashley-brissette-md-msc-frcsc
This episode looks at diet as lifestyle medicine. We focus on vegan and plant-based diets, including the benefits and misinformation surrounding both. Dr. Sumeet Bahl joins us as he has performed research at Emory University Mind-Body program, is a plant-based physician emphasizing lifestyle change through diet and exercise, and is a Vascular and Interventional Radiologist at the Brooklyn Hospital Center.
Together we cover: (6:06) Vegan vs. plant-based diets, (13:20) transitioning to a vegan diet, (14:49) getting protein when you're not eating meat, (16:20) the myths of tofu and edamame, (17:36) improving bone density, (20:33) meat substitutes, (21:36) comparing results from plant-based and Mediterranean diets, and (25:13) meditation. Learn more about Dr. Bahl here: https://www.tbh.org/physician/sumeet-bahl
We cover the benefits of natural supplements with Dr. Vandana Sood, Assistant Professor of Rehabilitation Medicine at Weill Cornell Medicine. Dr. Sood specializes in both Sports Medicine and Spine Care and our discussion covers:
(2:06) the benefits of natural supplements and the love affair with curcumin and turmeric, (5:40) joint pain and glucosamine and chondroitin, (9:43) when steroid injections are necessary, (11:07) who should avoid supplements, (12:33) how weight impacts our joints, and (18:14) anti-inflammatory diets and the Mediterranean Diet.
Learn more about Dr. Sood here: https://weillcornell.org/vandana-sood-md
Cardiovascular disease is the No. 1 killer of women and the focus of this episode. We welcome Dr. Nivee Amin, Associate Director for Consultative Cardiology and Director of the Women's Heart Program and Preventative Cardiology at Weill Cornell Medicine NewYork Presbyterian. We cover: (4:53) Heart disease as the number one killer of women and knowing your numbers, (7:58) groups of women who are most at risk for heart disease, (9:26) post menopause and heart disease, (13:05) sleep and heart disease, (17:38) how much we should be exercising, (19:59) the one food to watch. Learn more about Dr. Amin here: https://weillcornell.org/npamin
Dr. Said Ibrahim is the Inaugural Senior Associate Dean for Diversity and Inclusion, Professor of Population Health Sciences at Weill Cornell Medicine, and an NIH funded clinical investigator, focusing on unequal health care access and quality among underserved communities. He joins us for a discussion on diversity in healthcare and how it impacts care outcomes and delivery of care.
We also cover:Â (7:56) the big difference between health equity and health equality, (12:06) how implicit bias impacts healthcare and Dr. Singh discovers his own implicit bias, (19:32) achieving a diverse healthcare workforce, (27:03) changing how healthcare is delivered, and (30:15) study results and an interesting example of cultural differences.Â
Learn more about Dr. Ibrahim here: https://vivo.weill.cornell.edu/display/cwid-sai2009
As more Americans begin to feel more comfortable relaxing restrictions and mandates related to COVID-19, we take an in-depth and accurate look at where we stand in the fight against the virus. This episode we welcome Dr. Priya Nori to give us an expert perspective. Dr. Priya Nori is an Associate Professor of Medicine and Orthopedic Surgery at the Albert Einstein College of Medicine. She serves as Medical Director of the Antimicrobial Stewardship Program and outpatient parenteral antibiotic therapy program at Montefiore Health System and is Program Director of the Infectious Diseases fellowship program.
We also cover:
(5:50) How mRNA vaccines work, (11:49) vaccine elitism and the argument for the Johnson and Johnson vaccine, (14:00) how often will we need to get a COVID-19 vaccine, (18:02) COVID-19 in India, (29:46) vaccinating the world, and (33:10) what needs to happen for life to return to normal.
Learn more about Dr. Nori here: https://einsteinmed.org/faculty/13966/priya-nori/
Afya Foundation website: https://afyafoundation.org/
We continue our look at the COVID-19 vaccination effort as we welcome Dr. Susana Morales, Associate Professor of Clinical Medicine and Vice Chair for Diversity for the Department of Medicine at Weill Cornell Medicine. With Dr. Morales, we explore why some people are reluctant to get vaccinated, as well as:
(2:27) Why it's important to get vaccinated, (8:06) COVID-19 vaccines and DNA, (10:33) the groups most likely not to get vaccinated, (13:58) the rise of medical misinformation, (21:01) creating and earning trust with community, (24:38) the Weill Cornell Medicine Diversity Center of Excellence, and (28:09) Capstone projects.
Learn more about Dr. Morales here: https://weillcornell.org/srmorales
We welcome Dr. Jonathan Avery, Associate Professor of Clinical Psychiatry at Weill Cornell Medicine and NewYork-Presbyterian Hospital, as we explore the stigma associated with substance use and abuse.Â
We also cover: (2:32) The opioid crisis and what we've learned from it, (8:10) what motivational interviewing is and why it's effective for those dealing with addiction, (12:38) the COVID-19 pandemic's impact on alcohol consumption, (17:40) what recovery from substance abuse looks like, and (20:46) the role genetics plays in substance abuse.
Learn more about Dr. Avery here: https://weillcornell.org/javery
We kick off Season 2 of The Back Story with a look at neck pain and how it has become more prevalent as we are working more from home. Our guest is Dr. Dan Riew, Director of Cervical Spine Surgery and Co-Director of Spine Surgery at New York Presbyterian Och Spine Hospital.
We cover: (6:56) what 'tech neck' is and how our devices could be hurting us, (12:41) when it comes to disk degeneration, what's normal aging and what's not?, (19:04) an overview of artificial disk replacement, as well as (22:34) ACDF (Anterior cervical discectomy and fusion) and how it compares to other procedures, and (27:21) preparations you can take before artificial disk replacement.
Learn more about Dr. Riew here: https://weillcornellbrainandspine.org/faculty/k-daniel-riew-mdÂ
Janet Lau, Certified Registered Dietician and Nutritionist and Certified Holistic Health Coach joins us for a discussion on dieting and the impact the food that we choose to eat has on our body.
This episode explores: (4:30) how we think about diets and the science behind intermittent fasting, (9:01) food as fuel for your brain and quality vs. quantity of food, (12:31) the connection between diet and inflammation, and (15:39) the year of 100 Egg McMuffins and the threat of processed foods.
Learn more about the Weill Cornell Medicine's Integrative Health and Wellbeing here: https://weillcornell.org/integrative-health-program or by calling 646-697-9358.
We welcome Dr. Neel Mehta, Associate Professor of Anesthesiology and Director of Pain Management at Weill Cornell Medicine, as well as Co-Director of the Weill Cornell Center for Comprehensive Spine Care. Dr. Mehta specializes in interventional pain management with a focus on minimally invasive therapies and this episode focuses on how spinal cord stimulation is used as a method of pain management.
We cover: (3:03) how spinal cord stimulators work and how to determine if you're a good candidate, (10:20) how this can help those with gastrointestinal motility and gastroparesis or the sensation that food is stuck in your esophagus, (12:18) how it could be helpful for those with diabetes, (14:45) the functional improvements spinal cord stimulation can provide, improving quality life, as well as the limitations of the treatment, and (18:00) why the treatment is an alternative to opioid use.
Learn more about Dr. Mehta here: https://weillcornell.org/neelmehta
We cover the frightening realities of concussions with Dr. Nitin Sethi, Associate Professor of Neurology at Weill Cornell Medicine. Dr. Sethi, who specializes in epilepsy, concussion and traumatic brain injury, is also the Chief Medical Officer of the New York State Athletic Commission, and a Certified Ringside Physician.
This episode focuses on: (1:17) how a neurologist becomes a ring-side physician for boxing and the UFC, (7:50) CTE and who is at risk, (16:03) how brain injuries are treated and what to do if you have a concussion, (23:05) what athletes and the sports world needs to know about concussions, and (29:12) what's on the horizon for the science of concussions. Learn more about Dr. Sethi here: https://weillcornell.org/nsethi
We welcome Trip Gulick, Professor of Medicine and Chief of the Division of Infectious Disease at Weill Cornell Medicine, for a discussion on all things COVID-19. We cover:
(1:32) Why COVID-19 spreads so quickly and what sets this apart from other viruses, (5:20) what we know about COVID-19 that we didn't know at the start of the pandemic, (7:43) health inequities and social factors that create groups at greater risk to COVID-19, (14:50) what's next when it comes to COVID-19 and understanding vaccines, and (20:56) why flu shots and a COVID-19 vaccine are different.
Learn more about Dr. Gulick here: https://weillcornell.org/rmgulick
How can we be more mindful about what we eat over the holidays and throughout the year? We chat with Jackie Topol, a Registered Dietician, Culinary Nutritionist, and Specialist in Integrative and Functional Nutrition about: (1:17) LEAP (Lifestyle Eating And Performance) Therapy and how it affects our immune system, (4:42) the benefits and composition of an anti-inflammatory diet, (6:19) emotional eating and its impact during the holidays, (9:34) strategies to avoid gaining weight over the holidays and the importance of breakfast, (11:56) tips for small alterations to some of your favorite holiday dishes to make them healthier and (17:09) foods to avoid over the holidays.
Learn more about Jackie at https://www.jackietopol.com.
We focus on the often overlooked issue of pelvic pain with Dr. Sonia Bahlani, a specialist in urological and gynecological pelvic pain disorders, founder of Pelvic Pain Doc in New York City and assistant professor of urology and gynecology at Hofstra Medical Center.
Dr. Singh and Dr. Bahlani cover (2:45) what pelvic pain is, (4:52) what female sexual dysfunction is and how it's both treated and identified, (8:19) treating pain in the lower vaginal area (vulvodynia), and (16:31) how diet can impact pelvic pain.
You learn more about Dr. Bahlani at www.pelvicpaindoc.com or https://www.facebook.com/pelvicpaindoctor and https://www.instagram.com/pelvicpaindoc.
We welcome Dr. Robert Allan, a clinical psychologist specializing in stress, anger management and pain medicine. Dr. Allan is a clinical assistant professor of psychology in medicine and a psychologist for the Weill Cornell Center for Comprehensive Spine Care and provides his expertise when it comes to:
(2:08) the impact of stress on our physical and mental health, (6:40) coping and dealing with pain and why your pain might feel worse at night, (15:40) cognitive behavioral therapy and how your thoughts can impact how you feel, (21:10) a breathing exercise to improve mindfulness, and (24:45) anger management and quieting impulses.
Learn more about Dr. Allan at http://www.robertallanphd.com
Obesity is a major health crisis, resulting in conditions such as hypertension, diabetes and obstructive sleep apnea. Obesity impacts 2 out of every 3 Americans. We welcome Dr. Rekha Kumar, Specialist in Endocrinology and Obesity at Weill Cornell Medicine. Dr. Singh and Dr. Kumar cover (4:43) what you should know when it comes to dieting and which diets are more effective, (9:10) why the quality of calories matters and understanding your body's "thermostat", and when it comes to (18:17) diet vs. exercise vs. genetics: which is most important for weight loss?
Learn more about Dr. Kumar at https://weillcornell.org/rbkumar
As legislation decriminalizing marijuana becomes more popular, we explore how medical marijuana is being used to help treat patients. Dr. Josh Weaver, Physician and Assistant Professor of Neurology at NewYork Presbyterian Weill Cornell Medical Center, guides us through what we currently know about medical marijuana, as well as the role of CBD and THC.
You can call 646-962-9776 to schedule an appointment.
Sinusitis can cause inflammation in your nose, sinuses and throat. The swelling can often interfere with your ability to exercise and has an impact on your fitness.  We sit down with our very own otolaryngologist (Ear Nose Throat surgeon), Dr. Aaron Pearlman, Associate Professor of Clinical Otorhinolaryngology at Weill Cornell Medicine. Dr. Pearlman is also an attending rhinologist at New York Presbyterian Weill Cornell Medical Center and a consultant at the Hospital for Special Surgery.  He discusses signs and symptoms of acute and chronic sinusitis and strategies on how to maintain a healthy nasal passage. Optimizing your breathing can lead to improved exercise capacity which can improve your quality of life and wellness.Â
You can contact The Weill Cornell Medicine Department of Otolaryngology by visiting https://weillcornell.org/services/ear-nose-and-throat-ent-otolaryngology-head-and-neck-surgery or calling 646-962-3681.
You can follow Dr. Pearlman on Instagram at https://www.instagram.com/draaronpearlman/ and on Twitter at https://twitter.com/nycrhinologist?lang=en
How are regenerative medicine and stem cells being used to optimize healing? Dr. Alfred Gellhorn, Associate Professor of Rehabilitation Medicine at Weill Cornell Medicine and Medical Director of Sports Medicine and Attending at NewYork Presbyterian, explains the latest innovations with stem cell therapy and also the shortcomings.Â
You can contact Weill Cornell Rehabilitation Medicine by visiting https://rehabmed.weill.cornell.edu/ or calling 212-746-1500.
We explore the role of the integrative approach to medicine with Dr. Alka Gupta, Co-Founder and Co-Director of the Integrative Health and Wellbeing Center at NewYork-Presbyterian. Dr. Gupta delves into non-traditional and unique treatments such as acupuncture, massage and yoga, and explains the role these treatments play in improving a patient's physical, mental and spiritual well being.Â
You can contact the Integrative Health and Wellbeing Center at NewYork-Presbyterian by visiting https://www.nyp.org/clinical-services/integrative-health-program or calling 1-646-NYP-WELL (1-646-697-9355).Â
To learn more about The Back Story visit: https://www.rickysinghmd.com/thebackstorypodcast/
In our premiere episode, we welcome Dr. Roger Härtl, a Professor of Neurological Surgery at Weill Cornell Medicine and Director of Spinal Surgery at New York Presbyterian Weill Cornell Medical Center as he gains a new perspective after undergoing spine surgery. Dr. Härtl details the events that led to him having back surgery and also explains how minimally invasive surgery benefits today's patients.
You can contact the Weill Cornell Medicine Center for Comprehensive Spine Care by visiting https://comprehensivespine.weillcornell.org/ or calling 877-509-3580. Dr. Härtl's Spine Time webinars can be viewed at: https://www.youtube.com/playlist?list=PLIl0H3DjSOvz498rjxfV3-WZEms_oy7ot
To learn more about The Back Story visit: https://www.rickysinghmd.com/thebackstorypodcast/
A preview of 'The Back Story', your source for the latest in health, wellness and medical care for you and your entire family. Dr. Jaspal Ricky Singh M.D. and the world-renowned physicians at Weill Cornell Medicine, join forces with an expanded network of experts to bring in-depth conversations covering medical research, trending topics and wellness. Our podcast is a trusted source of information for medical care, combined with real patient experiences and the latest breakthroughs in medicine.