The Better Prescription: Recent Episodes
Dr Minni Malhotra MD
Dr. Minni Malhotra is a Board Certified Family Physician and A Certified Functional Medicine practitioner. She is an award-winning speaker and best-selling author. She Believes that an Onesize-fits-all medicine is a thing of the past. The future of Healthcare is here. Today we know better. Today, it’s possible for you to have personalized, precision medicine tailored specifically to you and your lifestyle. She practices a new model of medicine known as root cause medicine or Functional Medicine. It incorporates the best diagnostic tools and technologies from conventional medicine, as well as emerging tests and tools that help identify the critical imbalances that are at the root of all illness. It is a practice that endorses patient-centered, not disease-centered, medicine. With me as a coach and guide you can get more knowledge about a better way of taking care of your health and walk you through this journey, a healthier you is right around the corner! This will help you restore, protect and grow your health throughout your lifetime with the help of my unique methodology C.O.P.E. – which has helped all my patients gain lifelong Vitality and Wellness.
There are dangerous levels of glyphosate and other harmful chemicals used in food that could be causing cancer. In this episode of The Better Prescription, Dr. Minni Malhotra discusses how the recommended limits of glyphosate are not being adhered to in food and what foods contain it in excess. She explains how harmful it is for us and lists the many ways it can be destructive to our health. Dr. Malhotra also warns us which foods containing this toxin we should avoid and how we can detoxify from it to prevent its harmful effects and even prevent cancer! Tune in today to learn some useful tips about how to keep yourself and your family safe and healthy!
Key Points From This Episode:
- Insight into the research that indicates that glyphosate is a cancer-causing chemical.
- What the current regulations are about ‘safe’ levels of glyphosate in food.
- How much glyphosate is in our foods and examples of which foods contain the highest levels.
- Concluding that glyphosate is harmful to humans.
- Six ways in which glyphosate could be harming you: firstly, it may rob you of minerals.
- Two: it could damage your liver.
- Three: it may lead to gut health issues.
- Four: it could damage your kidneys.
- Five: it could increase your risk of serious health issues.
- Six: it could disrupt mitochondrial function.
- Dr. Malhotra’s advice on which of the foods that contain glyphosate you should avoid.
- How you can detoxify from glyphosate.
Links Mentioned in Today’s Episode:
Dr. Minni Malhotra Email Address
Anchor Wellness Center
The Institute for Functional Medicine
The International Agency for Research on Cancer
Monsanto
The California Office of Environmental Health Hazard Assessment
General Mills
Pepsi Co.
Environmental Working Group
The Quaker Oats Company
The Environmental Protection Agency
International Energy Research
The Food and Drug Administration
Kellogg’s
Mega Food
Ben & Jerry’s
Tony Felder Farm
Mom’s Organic Market
Nature’s Path
One Degree Organic Foods
Happy Family Organics
Patagonia
PCC Community Markets
Amy’s Kitchen
Are you looking for ways to lower your spending and get the best deals? Then you have come to the right place! We have all done it at least once, go out shopping for groceries and come back with much more than intended. This coupled with increasing food costs, means we all need to reconsider our shopping habits. In this episode, listeners will hear 30 top tips to help you save money on your next grocery shopping mission. Some tips include staying away from the coupon trap, the importance of shopping lists, common misconceptions about the freezer sections, why shopping alone is better, and much more! Tune in today to hear the best tips and tricks to help you budget better with, Dr. Minni Malhotra!
Key Points From This Episode:
- Stay away from the coupon trap
- Make a list of what you need and stick to it.
- What to do if you have forgotten your list to remember the items that you need.
- Remember to take advantage of clearance sales like you would at other stores.
- How some basic math can help you identify the best deal in the aisle.
- Reducing the amount of meat you buy and replacing it with vegetarian meals.
- Join loyalty programs to take advantage of unique deals.
- Prioritizing meals or food that you can freeze.
- The advantages of meal prepping when trying to save money.
- Meticulously track grocery spending and stick to your budget.
- Avoid convenience and pre-packaged meals.
- Why shopping alone is an easy way to reduce spending.
- How to ensure the best deals when buying in bulk.
- A software resource that can help you find the best deals.
- Why you should non-brand items instead of branded items.
- Benefits of shopping during quieter times to your budget.
- Why getting to know the staff can help you save and find the best deals.
- An example of an alternative to a grocery store.
- Start with a basket to avoid the psychological temptation of filling a cart.
- What type of music the grocery store plays to keep you there for longer.
- Use your freezer and use it properly.
- When is the best time to shop.
- Take advantage of delivery services in order to avoid in-store temptations.
- How taking a photo of your fridge or pantry can help you save.
- The common misconception about the freezer section.
- Check your receipt, sometimes the stores make mistakes.
- Alternative examples for listeners on where to buy healthy snacks.
- Skipping an ingredient if you only need a small amount.
- We end off with a final resource to help you budget further.
Links Mentioned in Today’s Episode:
The Kitchn
Megan Splawn on LinkedIn
Megan Splawn on Instagram
Ibotta Application
Anchor Wellness Center
Dr. Minni Malhotra
Dr. Minni Malhotra Email
The Institue for Functional Medicine
We’ve all heard the expression, but today Dr. Minni Malhotra answers the question “Is laughter really the best medicine?” Tuning in, you’ll hear how varying the benefits of laughter can be. Dr. Minni explains what actually happens physiologically when you laugh and elaborates on how this can affect your mental health, your immune system, stress relief, physical pain, physical tension, and even your weight loss efforts. She sheds light on new research into the positive effects of laughter on diabetes treatment and talks about how it may prevent heart disease, stroke, and types of cancers, and how laughing may even help you to live longer. To hear all these fascinating insights into the many health benefits of laughter as well as Dr. Minni’s tips on how to incorporate it into your life daily life, tune in today!
Key Points From This Episode:
- Today’s topic: is laughter really is the best medicine?
- How varying the benefits of laughter are.
- How laughter affects your mental health.
- What actually happens physiologically when you laugh.
- New research into the positive effects of laughter on diabetes treatment.
- A study that proved that laughing after dinner resulted in a lower blood sugar spike.
- How there are no downsides to laughing.
- How laughter helps your immune system.
- How laughter encourages an endorphin release which can reduce pain and relieve stress.
- Why laughter may help you to live longer.
- How laughter may prevent heart disease, stroke, and even types of cancers.
- The weight-loss benefits of laughter.
- How laughter helps to release physical tension.
- How to incorporate laughter into your life daily life.
- The benefits of finding a humor therapy group.
- Some funny shows that Dr. Minni recommends.
- The benefits of having a pet.
- Why you shouldn’t be afraid to laugh at yourself.
Links Mentioned in Today’s Episode:
Rick and Morty
Friends
How I Met Your Mother
Black Monday
Peep Show
Trailer Park Boys
Comedy Central
Anchor Wellness Center
Dr. Minni Malhotra
Dr. Minni Malhotra Email
The Institue for Functional Medicine
Thank you for tuning in to another episode of the Better Prescription with Dr. Minni Malhotra, a physician with a passion for helping people understand that there are better, scientifically grounded alternatives to prescriptions and medical procedures to take care of your health. Aging is a natural part of life and is closely linked to the health of a person but is also related to underlying genetics, more specifically epigenetics. During today’s conversation, we explore the field of epigenetics and why this is an important health consideration. We will learn about what epigenetics is, the relationship between age and epigenetics, how genes play a role in your health, the interplay between genes and the development of cancer, and much more. Tune in to find out more about this fascinating topic!
Key Points From This Episode:
- Dr. Minni outlines the process of aging.
- The field of epigenetics is explained and how it relates to gene expression.
- How genes, behavior, and environment play a role in your health!
- What the difference is between genetic change and epigenetics.
- A brief explanation of what DNA methylation is.
- The difference between DNA methylation and demethylation.
- The roles that methylation and demethylation play in the aging process.
- Hear about histone modification and how it relates to gene expression.
- The role of RNA and noncoding RNA in the context of genetics is explained.
- How epigenetics can change during human development.
- Talking about epigenetic center versus ability.
- The effects epigenetic changes can have on your immune system.
- Learn about how epigenetic mutations lead to the development of cancer.
- Find out how a woman’s environment and behavior can alter a baby’s epigenetic structure during pregnancy.
Links Mentioned in Today’s Episode:
Anchor Wellness Center
Dr. Minni Malhotra
Dr. Minni Malhotra Email
The Institue for Functional Medicine
Thank you for tuning in to another episode of the Better Prescription with Dr. Minni Malhotra. During today’s conversation, we explore the importance of mitochondrial health. We start with the foundation of how the body converts organic compounds from our food into chemical energy using mitochondria. Learn about the stress associated with the level of energy our mitochondria generate from growth and how the resulting free radicals can accelerate aging. You’ll hear how health intelligence tests use mitochondrial regeneration to measure mitochondrial health and find out how mitochondria send signals when cells are not operational in a process called apoptosis. We discuss a few theories about the byproducts of cellular activity and explore why free radicals alone cannot explain the aging process before unpacking the role of mtDNA and discussing Toren Finkel’s theory about mitochondrial dysfunction. Finally, we talk about the implications of mitochondrial and cellular health on human wellness, with urolithin A at the center. Dr. Malhotra uses cellular health to help her patients go from sick and tired to wellness and vitality. Join us today to hear more.
Key Points From This Episode:
- Today’s topic: the importance of mitochondrial health.
- How our body converts organic compounds from our food into chemical energy using mitochondria.
- The stress associated with the level of energy our mitochondria generates when they grow.
- Why free radicals produced by this stress can develop into destructive oxidative stress.
- How health intelligence tests use mitochondrial regeneration to measure mitochondrial health.
- Apoptosis: signals sent from mitochondria when cells are not operational.
- An overview of Denham Harman’s theory that as cells metabolize nutrients and consume oxygen they produce reactive oxygen species as a byproduct.
- Why free radicals alone are not a sufficient explanation for aging.
- Why mitochondria never entirely lost their primordial genome today known as mtDNA.
- How mtDNA changes with age.
- Toren Finkel’s theory that mitochondrial dysfunction doesn’t necessarily result from DNA.
- What Mitophagy and the healthy mitochondria is according to Johan Auwerx.
- Studies around how urolithin A can be used to boost human health.
- How gut diversity differs from person to person.
- Results from the trial published in the European Journal of Clinical Nutrition.
- Why supplements cannot replace exercise or make up for your lifestyle.
- Why prevention over therapy is important.
- How diseases can arise when you don’t care for your cellular health.
- Why your body has more in common with a luxury car than you may think.
- How she uses cellular health in her practice to help people go from sick and tired to wellness and vitality.
Links Mentioned in Today’s Episode:
Anchor Wellness Center
Dr. Minni Malhotra
Dr. Minni Malhotra Email
The Institute for Functional Medicine
Everyone wants to live a long life, but, if the goal is longevity, how you live matters! Aging is a natural, yet complex physiological process that is influenced by many factors, some of which are modifiable. As we age, it’s important to develop certain interventions to ease the process and decelerate vulnerability to disease. Exercise is one such intervention, and thankfully it’s easy to implement! In this episode, you’ll learn about the physiological and hormonal changes that occur with age and how resistance training, paired with a healthy diet, can reduce frailty, prevent insulin resistance, and generally extend your quality of life. Tune in to hear more about the undeniable link between exercise and longevity!
Key Points From This Episode:
- The benefits of regular exercise for longevity and disease prevention.
- What exercise training programs should include.
- The physiological rhythms that change with age.
- What age-related loss of complexity is and how exercise can decelerate it.
- The role of homeostenosis in increasing vulnerability to disease.
- How increasing muscle mass reduces frailty.
- Sarcopenia as a risk factor for mortality.
- The side effects of decreasing muscle mass.
- The important mitigating role of activity!
- Why recovery is slower as we age.
- The hormonal changes that contribute to age-associated alterations in muscle mass and function.
- How tightly muscle mass is linked to lifespan.
- The benefits of resistance training.
- The importance of combining a healthy diet with resistance training.
Links Mentioned in Today’s Episode:
Anchor Wellness Center
Dr. Minni Malhotra
Dr. Minni Malhotra Email
The Institute for Functional Medicine
American Academy of Anti Aging Medicine
Many people are curious as to what functional medicine is, essentially, and how it differs from conventional medicine. In this episode, you’ll hear all about the principal differences and the patient-centered philosophy of functional medicine. We discuss the ways in which functional medicine aims to address the root cause of disease, as opposed to its insurance-based counterpart. Instead of suppressing inflammation, functional medicine delves into all the factors that may be causing the inflammation in the first place and looks to restore health holistically rather than simply managing symptoms. Tune in to find out about functional medicine’s core processes and the core imbalances it tackles!
Key Points From This Episode:
- What functional medicine is and how it differs from conventional medicine.
- The tools functional medicine provides to address the root cause and restore health.
- Dr. Malhotra dispels the misconception that most diseases are genetically determined.
- The myriad of influences altering gene expression.
- How functional medicine directly addresses the modulators of gene expression.
- The importance of taking into account the impact of social determinants of health.
- The core processes by which the functional medicine knowledge base is informed.
- The systems-based, rather than organ-based, approach functional medicine employs.
- What the functional medicine multi-model treatment plan consists of.
- The patient-centered philosophy of functional medicine.
- What the Matrix is and how it’s used to identify functional imbalances.
- Six core functional imbalances.
Links Mentioned in Today’s Episode:
Anchor Wellness Center
Dr. Minni Malhotra
Dr. Minni Malhotra Email
The Institue for Functional Medicine
In the previous episode, we discussed toxins, and today, we delve even deeper into the topic. We recap the common sources of toxins, look at the factors affecting the level of toxins in our bodies, and break down the detoxification process! In this episode, you’ll find out what causes detoxification inefficiencies in the body, the benefits of actively detoxing, and what our detox food plan entails. You’ll learn more about allergies, food sensitivities, and food intolerances, which foods support the detoxification process, and why personalized food reintroduction is recommended post-detox. Tune in for some valuable tips for minimizing the intake of harmful substances and how to give your liver a break!
Key Points From This Episode:
- What ‘detox’ means, specifically in terms of metabolic detoxification.
- Common environmental and other sources of toxins!
- Three factors affecting the toxin levels in our bodies.
- The symptoms and diseases related to a build-up of toxins.
- What causes detoxification inefficiencies.
- The benefits of detoxing!
- The role of food in the detoxification process.
- The two phases of detoxification in the liver and which foods support each step.
- The importance of hydration and consistent bowel movements for detoxing.
- The goal of the detox food plan and what it entails.
- The difference between allergies, food sensitivities, and food intolerances.
- What personalized food reintroduction is and why it’s recommended following a detox diet.
- How the detox food plan supports the liver.
- Which foods are included and excluded in the detox diet.
- Tips for minimizing the intake of harmful substances.
- Potential reactions you might experience while detoxing.
Links Mentioned in Today’s Episode:
Anchor Wellness Center
Dr. Minni Malhotra
Dr. Minni Malhotra Email
The Institue for Functional Medicine
In this modern age, toxic contaminants are consumed from multiple common sources all around us every single day, and yet we don't often think of the hard work our organs have to do to get rid of them. Today's session is all about how our bodies do this, and how to support this vital process. You'll hear the long list of environmental contaminants that we are exposed to, as well as the numerous other factors which are part of the body's burden of toxicity, and the scary results of what happens when we don't detox effectively. Dr. Minni shares the steps and pathways in the body that are responsible for this detoxification process and provides information on a detox food plan and elimination diet that helps in identifying what is bringing toxicity to your body. Finally, you'll hear a bit about the success of her unique methodology and the huge benefits reported from undertaking this life-changing process! We hope you join us today for another hugely important and relevant episode of The Better Prescription.
Key Points From This Episode:
- Introductory comments about why your body is like a car and needs to be checked regularly!
- Defining the word 'detox' in functional medicine.
- A long list of common environmental contaminants and how we are exposed to these.
- How we develop a toxic burden in our bodies.
- What happens when we don't detoxify effectively.
- Hear about the steps and pathways of detoxification.
- How you can support the detoxification process safely.
- A bit about the detox food plan and elimination process.
- Dr. Minnie shares her unique methodology called COPE.
- A story of someone whose life was changed by the detox method.
Links Mentioned in Today’s Episode:
Anchor Wellness Center
Dr. Minni Malhotra
Dr. Minni Malhotra Email
The Institue for Functional Medicine
One of the best predictors of mortality is heart rate variability. Join us today as Dr. Minni breaks down what heart rate variability means, how it is linked to pathology, and what you can do to increase yours! The episode begins with a clear discussion around the physiology governing heart rate and blood pressure, and how this links to heart rate variability. We hear about the pathologies linked to a low heart rate variability, and how tracking beat-to-beat is a much better indicator of cardiac health than using an average. Find out how autonomic balance impacts your health, and why a higher resting heart rate is usually linked to a lower heart rate variability, and thus increased mortality. Dr. Minni also gives some great tips and tricks on how you can activate your parasympathetic nervous system to increase your heart rate variability. Tune in for all this, and so much more!
Key Points From This Episode:
- An introduction to heart rate variability and what to expect from this episode.
- How the parasympathetic and sympathetic nervous systems interact to adjust heart rate and blood pressure.
- Why your heart rate is not a steady-state condition.
- The importance of studying the heart beat-to-beat rather than as an average.
- The pathologies linked to a low heart rate variability.
- What “autonomic balance” means for your health.
- Why higher resting heart rates are independent markers of mortality.
- How the sympathetic system increases your heart rate.
- Dr. Minni’s tips for how you can increase your parasympathetic nervous system stimulation and improve your heart rate variability.
Links Mentioned in Today’s Episode:
Heart Rate Variability: New Perspectives on Physiological Mechanisms, Assessment of Self-regulatory Capacity, and Health risk
The Population-Based Longitudinal Chicago Health, Aging, and Social Relations Study (CHASRS): Study Description and Predictors of Attrition in Older Adults
Anchor Wellness Center
Dr. Minni Malhotra
Dr. Minni Malhotra Email
The Institute for Functional Medicine
Modern medical school education doesn’t focus on the human body’s need for nutrients to fuel its basic functions. Because of this, the vital importance of nutrients has completely escaped the public’s attention. We are so focused on proteins, fats, and carbohydrates, but it’s the micronutrients that are responsible for enhancing our bodies’ metabolic processes. In this episode, we discuss the importance of nutrient balance, and delve into the causes of micronutrient deficiencies, and the myriad of health problems they subsequently create! You will find out if you fall under the category of those who would benefit from micronutrient testing and, if you do, how to go about it. We break down the primary reasons for extra- or intracellular deficiencies and which nutrients we are at risk of being deficient in as we age. Tune in to discover all you need to know about micronutrient balance, from gut health to cognitive decline, and so much more!
Key Points From This Episode:
- What micronutrients are and how they enhance the metabolic process.
- Why the vital importance of nutrients has escaped the public’s attention!
- What leads to micronutrient deficiencies.
- The myriad of health problems caused by micronutrient deficiencies.
- Who would benefit from micronutrient testing.
- The primary reasons for extra- or intracellular deficiency.
- How our digestive, detoxification, and antioxidant capacities decrease as we age.
- The typical nutrient deficiencies in the aging population.
- Which toxins are most likely to accumulate in our bodies.
- The antioxidants at risk of depletion.
- What causes changes in the gut microbiome and which bacterial populations are affected.
- The nutrient deficiencies associated with cognitive decline.
- How to test your gut health and why it’s important to do so.
- What the stomach, duodenum, upper and lower jejunum, ilium, and large intestine absorb, respectively.
- The role nutrients play in energy production.
- How to test for micronutrients deficiencies.
Links Mentioned in Today’s Episode:
Gut Zoomer
LabCorp
Quest Diagnostics
Vibrant Wellness
Genova Diagnostics
SpectraCell
Anchor Wellness Center
Dr. Minni Malhotra
Dr. Minni Malhotra Email
The Institue for Functional Medicine
American Academy of Anti Aging Medicine
We may already be a few months into the new year, but that doesn’t mean it’s too late to gain a deeper understanding of goal setting. In today’s episode, Dr. Minni Malhotra discusses the intricacies of goal setting, how visualization can help you achieve your goals, and why visualization exercises are so beneficial. Tuning in you’ll hear a breakdown of the five dimensions of goal setting, and why some goal formulations contribute to wellbeing, and performance, while others do not. Learn how to categorize and analyze your goals, as well as what steps you can take to optimize your chances of success. To learn more about goal setting, how Dr. Malhotra uses the Smart Goals method, and some of the simple ways you can improve your chances of success, make sure you tune in today!
Key Points From This Episode:
- Introducing today’s topic: Goal Setting.
- The five dimensions of goal setting and how they are classified.
- Why certain goal formulations contribute to well-being and performance while others do not.
- A breakdown of the four steps to categorize and analyze your goals.
- How to optimize your goals after you’ve categorized and analyzed them.
- How visualization and outcome-focused imagery can support goal-directed behavior.
- How top athletes use outcome-focused imagery to reach their goals.
- The efficacy of the Smart Goals method and how Dr. Malhotra uses it in her practice.
- How breaking your goals down into smaller steps will help you achieve success.
Links Mentioned in Today’s Episode:
The COPE Method
Anchor Wellness Center
Dr. Minni Malhotra
Dr. Minni Malhotra Email
The Institute for Functional Medicine
Traditional medicine often views the body as a collection of distinct organs, each prone to its unique diseases and disorders. Functional medicine views the body as a whole and research has started to support this. The prime example is the gut skin axis, where diet and gut health has been linked to skin conditions! Tune in today to hear all about how the microbiome of the gut and the skin are intertwined as well as the microbes that are responsible for skin issues. We hear how diet can impact your skin in both the short- and long-term and why daily supplementation with prebiotics is so important. Dr. Minni describes the tests that Anchor Wellness Centre offers to identify gut skin axis dysregulation, and relates a case study where the application of the COPE method and the Five-R protocol dramatically changed a patient's life! Press play now to find out more!
Key Points From This Episode:
- Skin conditions and gut health: how they are connected.
- The gut skin axis and how it affects skin differentiation and keratinization.
- What makes up the gut microbiome and its functions (digestion and protection).
- The skin's functions: protection, temperature regulation, and water retention.
- How the skin is formed and maintained.
- The short-chain fatty acids involved in both the gut and the skin microbiome.
- How both long-term and short-term dietary habits can shape your skin microbiome.
- What diseases good gut health can affect, and why supplementation with prebiotics is a good idea.
- The skin and gut health tests available at Anchor Wellness Centre: Genova's GI Effects, the Vibrant Gut Zoomer, and food sensitivity tests.
- How the Five-R protocol can help identify food sensitivities.
- A case study of Dr. Minni’s where using the COPE method and the Five-R protocol changed her patient’s life!
Links Mentioned in Today’s Episode:
Genova's GI Effects
The Vibrant Wellness Gut Zoomer
The Five-R Framework
The COPE Method
Anchor Wellness Center
Dr. Minni Malhotra
Dr. Minni Malhotra Email
The Institute for Functional Medicine
Do you find yourself frequently forgetting things? Struggling to concentrate and communicate? Feeling “cloudy”? All of these are symptoms of brain fog, today’s topic on the Better Prescription Podcast. Tune in to hear Dr. Minni Malhotra break down the difference between brain fog and mental fatigue, and how her diet influences her mental state (and joints!). We find out why you shouldn’t ignore the symptoms of brain fog, and the three major causes of it: electromagnetic radiation, stress, and lifestyle. We also hear some simple changes that you can implement to clear up your brain fog, before diving into a case study of Dr. Minni’s where she treated a young woman with severe brain fog. From the supplements that you can take (and how they work), to why you should use the COPE method with Dr. Minni, you won’t want to miss this insightful episode!
Key Points From This Episode:
- An introduction to brain fog, and how it differs from mental fatigue.
- The symptoms of brain fog.
- How the food Dr. Minni eats can affect her mental state and joints.
- Why you should not ignore the symptoms of brain fog: the long-term effects.
- The first major cause of brain fog: electromagnetic radiation.
- Stress, the second cause of brain fog.
- The third cause of brain fog: lifestyle (diet, exercise, exposure to harmful chemicals).
- The simple changes you can make to your lifestyle to avoid brain fog.
- Hear a case study of Dr. Minni’s: Chloe, the college student with brain fog.
- How the COPE method helped Chloe through her brain fog.
- The underlying causes of Chloe’s brain fog: chemical toxicity and stress.
- The treatments that Chloe had to cure her brain fog (COPE and Five R’s).
- Find out which supplements Dr. Minni recommends for brain fog, and why!
- Which tests you should run to check your detoxification pathways.
Links Mentioned in Today’s Episode:
The COPE Method
The 5R Gut Framework
Anchor Wellness Center
Dr. Minni Malhotra
Dr. Minni Malhotra Email
The Institute for Functional Medicine
Welcome back to another episode of The Better Prescription Podcast. In today’s show we explore the pivotal, but often ignored issue of insulin resistance. Tuning in, you’ll hear in-depth explanations of insulin’s role in different parts of the body like our muscles, fat, liver, and brain and how insulin resistance causes a range of adverse symptoms and imbalances. Discover how the seemingly simple hormone, insulin, supports the body by stimulating glucose uptake, and why insulin resistance impairs the body on multiple levels. We unpack how the effect of insulin resistance on the brain can impair signaling and alter your feelings of satiety, as well its potentially link to Alzheimer's, which has often been referred to as type 3 diabetes in academic literature. Pre-diabetes is more common than you think: 84 million people, ages 18 and older have pre-diabetes. While genetics play a large role in the likelihood of developing immune resistance or diabetes, there are lifestyle changes that can prevent, treat and even reverse insulin resistance and pre-diabetes. Tune in to learn more about the pertinent topic and how healthier choices can help you and your loved ones address insulin resistance!
Key Points From This Episode:
- An introduction to today’s topic: insulin resistance.
- A summary of the hormone insulin and its many functions in the body.
- A breakdown of insulin resistance syndrome and its effects on the body.
- Learn about insulin’s pivotal role in glucose utilization and metabolism.
- Insulin’s effect on the muscles of the body.
- The relationship between insulin and fat tissue.
- Why insulin resistance prevents the breakdown of fat.
- The role of ketogenesis in insulin resistance.
- Why diabetic and insulin-resistant individuals struggle to lose weight.
- Insulin’s effect on the liver, where glucose uptake is not insulin-dependent.
- The pivotal role of insulin resistance in various aspects of endothelial functioning.
- Why insulin resistance is associated with endothelial dysfunction.
- Some of the diseases associated with endothelial dysfunction like hypertension, heart disease, and stroke.
- How endothelium produces nitric oxide and other key hormones.
- The negative effects that arise when these systems are out of balance.
- How insulin resistance increases the likelihood of blood clots.
- How insulin resistance affects the brain.
- The effect of insulin on your feelings of satiety.
- Insight into the potential link between insulin resistance and Alzheimer’s disease.
- Why pre-diabetes is more common than you think.
- Some of the factors that can increase your likelihood of insulin resistance, like obesity and genetic predispositions.
- How we use the COPE methodology to treat insulin resistance, diabetes, and pre-diabetes.
Links Mentioned in Today’s Episode:
Anchor Wellness Center
Dr. Minni Malhotra
Dr. Minni Malhotra Email
The Institute for Functional Medicine
The standard solution to “high cholesterol” is a prescription of statins. However, not only is “high cholesterol” a misnomer, many people with traditionally high values in the most commonly done cholesterol screen are actually healthy. Talking to us today about all things cholesterol is Dr. Minni Malhotra, in another installment of The Better Prescription. Minni breaks down what cholesterol is, how it is transported around the body, and why it plays such a crucial role in cellular function. She dives into the different fats that fall under the umbrella term “cholesterol”, and which ones are important in predicting the risk of heart disease and stroke. Tune in today to find out what the test is that you should be asking for, and why particle number and size are far more informative than LDL or HDL levels. We look forward to you joining us!
Key Points From This Episode:
- Today’s topic: misunderstood cholesterol numbers.
- What is cholesterol, and why should we worry about it?
- Why fats are vital for cellular function.
- How to absorb hydrophobic fats.
- The functional categories of the lipoprotein metabolism: transport of triglycerides and free fatty acids, and transport and recycling of cholesterol.
- The two methods of cholesterol transport: endogenous and exogenous.
- Why checking only LDL and HDL is not enough to prevent cardiovascular events.
- The gene variants underlying high cholesterol: the APO gene family.
- The importance of participle number and particle size and how they contribute to plaque formation.
- Which biomarkers you should check: VLDL, APO B100, and APOA1.
- How LDL causes heart disease and stroke.
- The test to ask for: NMR lipoprotein fractionation.
Links Mentioned in Today’s Episode:
Anchor Wellness Center
Dr. Minni Malhotra
Dr. Minni Malhotra Email
The Institute for Functional Medicine
Welcome to another episode of The Better Prescription where we give you the tools to help guide you to a natural root-cause approach to prevent disease, and even reverse it, if it’s not too advanced. During today’s conversation, we talk about organic and non-organic meat and produce, particularly as it pertains to nutrient content and the effect on human health. Unfortunately, due to labeling regulations, you can’t always trust what a label says, because of greenwashing. However, there are labels that can guide your purchase. Today, we unpack what ‘certified organic’ means, as well as why country of origin labels are important. We also explore labels such as cage-free, pasture-raised, grass-fed, no antibiotics, and hormone-free and what they do and don’t tell us. RBGH-free, RBST-free labels, and what it means when you see ‘natural’ and ‘naturally raised’ labels on your food. It can be overwhelming to find the information you need in the store, but these tips should improve your understanding of exactly what to look for! Thanks for joining us.
Key Points From This Episode:
- An introduction to today’s topic: the nutrient content and effect on human health of organic and non-organic health.
- A definition for organic vegetables and meat.
- How we all have the right to know what’s in our food and how it’s produced.
- Why you can’t always trust what a label says because of greenwashing.
- Why ‘certified organic’ is the most meaningful label you can find on your food.
- Country of origin labels and why this transparency is so important.
- USD inspected poultry tags and how the code attached guides you to exactly where the animal was raised and butchered.
- The role of irradiation and corresponding labeling.
- Cage free, pasture-raised, grass-fed, no antibiotics, hormone-free and what these labels mean.
- “RBGH-free” and “RBST-free and what these labels communicate to us about hormones in our food.
- Why natural and naturally raised labels can be misleading.
- How the label ‘fresh’ is only used on poultry to say that it was not cooled below 26 degrees Fahrenheit.
- Bio-engineered and genetically modified food labeling.
- Why it is so essential to read the label to guide your purchases.
- How you should try to balance out your budget.
Links Mentioned in Today’s Episode:
Dr. Minni Malhotra on Email
Dr. Minni Malhotra on LinkedIn
Dr. Minni Malhotra on Instagram
The Clean 15 Dirty Dozen List
IFM
Anchor Wellness Center
The lymphatic system is one of the least discussed aspects of the human body, with few of us considering how it impacts our overall health and wellness. Dr. Minni Malhotra talks to us today about why this system is so important, from its normal function as the sewage system of the body's tissues, to how it contributes to disease when dysregulated. She dives into the most common causes of lymphatic system problems, and how this system itself can cause other pathologies when not regularly detoxed. We hear ten fantastic tips on how to detox the lymphatic system, which include everything from hydrotherapy to dry brushing. Tune in today to find out what your lymphatic system does for you, and how you can take better care of this remarkable machine!
Key Points From This Episode:
- The often-forgotten lymphatic system, and why it’s so important to our everyday functions.
- The causes of lymphatic system problems.
- How the lymphatic system can contribute to chronic inflammation and recurring infections.
- The symptoms of a backed-up lymphatic system.
- Why you should detoxify your lymphatic system.
- How to detoxify your lymphatic system: the ten best methods.
- Number one: regular exercise and how it improves both blood and lymphatic circulation.
- Minni’s recommendations for regulating your stress levels (number two).
- The benefits of heat (sauna or steam) throughout the body (number three).
- Number four: the herbs most effective in cleansing various organs.
- Number five: the most powerful cleansing spices.
- The top essential oils for detoxing and how they work (number six).
- Why you should consider dry brushing (number seven).
- Juice fasting: why you need to prepare for it (number eight).
- How to detox the lymphatic system using massage (number nine).
- Body wraps: what they are and how they work (number ten).
- Minni’s final tips on living a healthy lifestyle and detoxing your lymphatic system.
Links Mentioned in Today’s Episode:
Anchor Wellness Center
Dr. Minni Malhotra
Dr. Minni Malhotra Email
The Institute for Functional Medicine
The gut microbiome and its impact on our overall health and wellness has recently risen to the forefront of the conversation around heath, and Dr. Minni Malhotra dives into this hot topic today. From the definition of gut dysbiosis to the percentages of the good bacteria you want, this episode has it all. We hear which lifestyle factors may be impacting your gut health, and what foods you can eat to help diversify your microbiome. Tune in to find out which markers you can assess to check your gut health, and which two tests Dr. Malhotra advises. We discuss the importance of taking a family history in understanding your gut health, and the link between the innate immune system and the microbiome. Don’t miss out on this bite-sized podcast!
Key Points From This Episode:
- The topic for today: gut health and what it can tell you.
- The two tests that Dr. Malhotra likes to use to assess gut health.
- The definition of dysbiosis and how it causes disease.
- What the important groups of good bacteria are, and the amounts of them you should have.
- The bad bacteria and why low diversity of gut bacteria is a contributor to dysbiosis.
- How to measure gut species richness: Shannon’s index and Simpson’s index.
- Which medical interventions and family traits suggest that you might have gut dysbiosis.
- What lifestyle factors you should change to improve your microbiome.
- The foods containing natural prebiotics.
- What markers of digestive insufficiency you can test for to check your gut health.
- The link between the innate immune system and the microbiome.
- Other causes of poor gut health.
Links Mentioned in Today’s Episode:
Vibrant Gut Zoomer
GI Eval by Genova
Anchor Wellness Center
Dr. Minni Malhotra
Dr. Minni Malhotra Email
The Institute for Functional Medicine
Welcome back to the Better Prescription podcast, where we hear about all things functional medicine. Today Dr. Minni Malhotra addresses the omega-three debate, and why measuring your omega-three index is as important as knowing your cholesterol levels in preventing heart disease. From a simple explanation of what an omega acid is to the levels associated with good heart health, you won't want to miss this discussion! We dive into the literature to hear what the latest studies are saying and uncover why there is so little consistency across the data. Tune in to learn how to calculate your daily omega-three requirements, and where you can find a supplement that suits your dietary needs. We discuss the importance of applying Dr. Minni’s COPE method to revitalizing yourself, and why you should book for the Omega Quant test today. Press play to find out more!
Key Points From This Episode:
- Welcome to today’s episode about the ideal omega three to omega six ratios.
- What a polyunsaturated fatty acid (PUFA) is.
- The pathways PUFAs are involved in.
- Which three PUFAs are most important in our diet, and the food sources they are found in.
- What the omega-three index is and why you should know your number.
- The risk factors associated with heart disease.
- Why we should be worrying as much about our omega three index as we do our cholesterol levels.
- What your omega-three index says about you.
- Why plant-based omega three sources won't affect your omega-three index.
- The latest studies on the benefits of omega three, and why there is a lack of consistency in the literature.
- How to calculate how much omega-three you need.
- Using COPE to get patients from sick and tired to wellness and vitality: the omega quant test.
Links Mentioned in Today’s Episode:
Predicting the Effects of Supplemental EPA and DHA on the Omega-3 Index
Associations of Omega-3 Fatty Acid Supplement Use With Cardiovascular Disease Risks: Meta-analysis of 10 Trials Involving 77 917 Individuals
Cardiovascular Risk Reduction with Icosapent Ethyl for Hypertriglyceridemia
Anchor Wellness Center
Dr. Minni Malhotra
Dr. Minni Malhotra Email
The Institute for Functional Medicine
Biohacking is a buzzword we've been hearing for a while now, but what exactly is it, and can anyone do it? The answer is a resounding and healthy, yes! In today’s episode, Dr. Minni explains how biohacking is essentially enhancing your body's longevity through certain habits that will leave you feeling energized and healthier. The listener will discover a multitude of ways to biohack the body, ranging from exercises to improve your posture, to nutrition and inflammation reduction techniques. We also take a look at what it means to rewild ourselves, and the huge mental and physical benefits of getting back in touch with nature. Plus, Dr. Minni breaks down each of the brainwaves, and details how to hack these states through meditation, music, and gratitude, with actionable exercises for each. If you're feeling the call to enhance your wellness and vitality, and live a longer and healthier life, tune in now.
Key Points From This Episode:
- The definition of biohacking, and the desire to be the absolute best version of ourselves.
- We can change the way we feel, through what we consume.
- Biohacking is all about learning from experience.
- How you can improve your posture and avoid chronic pain from sitting too much.
- Nutrition: treat food as a medicine, and avoid that sugar addiction.
- How testing for food sensitivities and avoiding inflammation keeps your brain and body smart.
- The concept of rewilding in nature, and 4 steps to do this!
- Changing your frame of reference by making yourself uncomfortable.
- Meditate, meditate, meditate!
- How music can be used as a biohack for your brainwaves.
- Dr. Minni provides a precise plan for getting into a flow state.
- How to develop a gratitude practice as a biohack.
Links Mentioned in Today’s Episode:
Dave Asprey
Joe De Sena
The Rise of Superman
Anchor Wellness
Dr. Minni Malhotra — drminni@anchorwellnesscenter.com
Numb extremities, always needing a jacket, wearing extra layers but not feeling any warmer... If these symptoms sound familiar, then this episode is here to help you. Today we are talking all about cold intolerance! Cold intolerance is when you're extremely sensitive to cold temperatures, and it's more severe than just a general chilliness on a cold day. Listen in for a breakdown of what cold intolerance actually is, how our bodies even process hot and cold, and what underlying conditions cold intolerance could be a symptom of. We touch on each of these possible maladies and talk through the tests and treatments for each, as well as a brief exploration of the under-explored area of autoimmunity. Lastly, I talk you through a case study using my unique methodology, and how we not only treated the patient successfully – she also achieved personal body goals that she had been really struggling to achieve! Cold intolerance is a very interesting topic for me because I've had it my whole life, and I'm so glad I get to share this knowledge and support with you. I hope you join me today!
Key Points From This Episode:
- What is cold intolerance?
- My personal experience growing up with cold intolerance, and struggling to get a diagnosis.
- How we regulate our temperature, and how our bodies process the signals for hot or cold.
- How the thyroid gland, body fat, and blood flow all create, spread, and maintain heat.
- Other health symptoms such as fibromyalgia, anemia, anorexia, hyperthyroidism, and more.
- How we diagnose cold intolerance, and what questions to expect at the doctor's office.
- What tests, profiles, and panels will be done – and what we will be looking for.
- How each of these underlying conditions may be treated, based on the severity.
- What to do to make yourself comfortable on those chilly days!
- Talking about the under-explored area of autoimmunity.
- Describing my unique methodology of C.O.P.E, and a successful case study.
Links Mentioned in Today’s Episode:
Anchor Wellness Center
Dr. Minni Malhotra
Dr. Minni Malhotra Email
The Institute for Functional Medicine
Today’s episode covers all things organic acid! Join us as Dr. Minni Malhotra explains what organic acids are, how they are formed and what they are broken down into, and how they can provide a window into your metabolism and gut health. Using the Organic Acid Test, Minni discusses the dozens of diseases that the Organic Acid Test can screen for, and how the process works. She breaks down the link between diet and disorders and advises on which forms of supplements can yield the best results. Tune in to hear practical examples of cases where the Organic Acid Test has corrected misdiagnoses, and what you can do after your initial Organic Acid Test screen. From how your metabolism works, to specific markers of disease and what diets suit specific disorders, you don’t want to miss out on this exciting episode!
Key Points From This Episode:
- The Organic Acid Test: what it tests and how it’s done.
- An introduction to metabolism and organic acids.
- How organic acidemias cause disease.
- The clinical presentation of organic acidemias.
- How diet and genetic disorders interact to alter your organic acid levels.
- The gut microbiome and the organic acid markers that tell you something is wrong.
- The microbial organic acid test as a follow-up to the Organic Acid Test.
- Three examples of when the Organic Acid Test corrected misdiagnoses.
- Why you should be taking 5-hydroxytryptophan and not pure tryptophan supplements.
- Using the Organic Acid Test to provide a window into your metabolism.
Links Mentioned in Today’s Episode:
Anchor Wellness Center
Dr. Minni Malhotra
Dr. Minni Malhotra Email
The Institute for Functional Medicine
Sprains, a pulled muscle or ligament, stiffness, aches... Musculoskeletal disorders are incredibly common among young and old alike, and can arise for any number of reasons. When this happens, most of us would like to manage and relieve our pain in the best way possible, but we don't really want to rely on conventional medication that only provides symptomatic relief, and can be addictive. This episode is designed to help you make an informed decision and navigate your healing journey in a more empowered way, all within the framework of regenerative medicine. Listen in to hear exactly what a musculoskeletal injury is, and what causes the resulting symptoms. We then dive into a comprehensive list of integrative options available, with explanations of what each process involves and its benefits. Finally, I'll look at how a healthy lifestyle can quicken the recovery process, and outline some dietary and holistic tools to get started on. You don't have to suffer in silence, press play to begin your healing journey today, and share the knowledge.
Key Points From This Episode:
- What the symptoms are for musculoskeletal issues, and what can cause them.
- Why most of the time, repetitive and long-term overuse actions are the culprit.
- Reducing inflammation can help you manage your pain.
- Outlining the many options available, from acupuncture to stem cells.
- What acupuncture is.
- Physical therapy as a great front-line option to reduce recovery time.
- Using a splint to support and immobilize the injury.
- The advantages of stress reduction in the healing process.
- A comprehensive list of musculoskeletal injury supplements and how to use them.
- More advanced approaches, starting with hyaluronate injections.
- How tenotomy is used to target the pathological changes in tendons, and the benefits.
- A breakdown of prolotherapy, including its chemical makeup and how it works.
- Platelet-rich plasma (PRP) therapy.
- How stem cells are the mother cells, and can give rise to many types of self-renewal cells.
- The components of a healthy lifestyle, and how it can compliment these therapies.
Links Mentioned in Today’s Episode:
Anchor Wellness Center
Dr. Minni Malhotra
Dr. Minni Malhotra Email
The Institue for Functional Medicine
Everybody thinks that exercise, diet, or sleeping better could be the key to brain health, but actually understanding the brain’s plumbing system is really important; that is the drainage system that gets rid of toxins and helps you perform at top notch, and it is very important. The recent discovery of the glymphatic system has changed how we think about the central nervous system, and Dr. Minni Malhotra tells us why in today’s episode. She touches on the role of proteins, how the glymphatic system facilitates brain function by distribution of compounds, and how the metabolism interacts with the amount of lymph tissue that is present. Dr. Malhotra lets shares the research that shows that sleep does not only serve to conserve energy, and why medication cannot replace the function of the lymphatic system in facilitating it. She goes on to share a host of actionable tips to create healthy sleep patterns for yourself in order to support your health. We hope you join us for some life-altering tips today!
Key Points From This Episode:
- Common perceptions around what the key to brain health would be.
- The real solution: addressing the brain’s plumbing system.
- How the discovery of the glymphatic system has changed how we think about the central nervous system.
- Why it can be useful to remove certain proteins because they are not all useful to your body.
- How the glymphatic system facilitates brain function through the distribution of compounds.
- What we are still learning about the glymphatic system’s structural elements and functions.
- How the metabolism interacts with the amount of lymph tissue that is present.
- Research that has shown that sleep does not only serve to conserve energy.
- The effect of aging on the glymphatic system and how exercise can help improve its function.
- The role of the glymphatic system in facilitating sleep.
- Why medication is not a replacement for this and practicing sleep hygiene is important.
- The importance of consuming foods that reduce cortisol and promote the circadian cycle.
- How a common magnesium deficiency leads to poor sleep.
- Potassium as another nutrient that supports sleep and how sleep position helps.
- Tips for better sleep, from getting 7 to 9 hours every night to creating complete darkness.
- High quality fish oil and avoiding environmental toxins as powerful habits to implement.
- Exercise and sufficient hydration as additional essential elements.
- A recommendation for lymphatic massage to assist drainage for those with lymphatic issues.
- Nutrition as an essential way to take control of your health and nurture wellness.
Links Mentioned in Today’s Episode:
Anchor Wellness Center
Jane Foster
John Cryan
James Parkinson
Dr. Minni Malhotra
Dr. Minni Malhotra Email
The Institue for Functional Medicine
In every physical test, a lipid panel is conducted to help you understand your cholesterol, but is this enough? In today’s episode, Dr. Minni Malhotra discusses all things cholesterol. She breaks down what cholesterol is, the biological functions that it fulfills in cellular homeostasis, and how it relates to hormones, Vitamin D3, and the synthesis of bile. She also explains what your regular lipid panel doesn’t tell you and why advanced lipid testing is often necessary to identify and address substantial health risks. She explains what this test says about different types of lipoproteins and apolipoproteins, as well as what this could indicate about exercise, weight loss, and dietary modification. Tune in today to discover why you may need an advanced lipid panel and how Dr. Malhotra’s unique COPE methodology can help you achieve healthy cholesterol and so much more!
Key Points From This Episode:
- What cholesterol is.
- What a regular blood lipid panel tells you.
- Some of the biological functions that are fulfilled by cholesterol for cellular homeostasis.
- How we can synthesize it or obtain it from our diet.
- The relationship between cholesterol and our hormones.
- The relationship between cholesterol and Vitamin D3 and the role it plays in the body.
- The role of cholesterol in the synthesis of bile.
- Why your regular lipid panel doesn’t give you much information.
- What advanced lipid testing measures.
- What this test says about exercise, weight loss, and dietary modification.
- The problems of therapies that target high-density lipoprotein.
- Why you need to get an advanced lipid panel to see where you are in terms of cholesterol.
- How Dr. Malhotra’s unique COPE methodology can help you achieve healthy cholesterol.
Tweetables:
“Your body needs cholesterol to build healthy cells, but high levels of cholesterol can increase your risk of heart disease. With high cholesterol, you can also develop fatty deposits in your blood vessels.”— Dr. Minni Malhotra [0:00:55]
“Most clinicians will focus on LDL because it is a good way to predict heart attack risk but many people diagnosed with heart disease have LDL levels which are not high. It turns out that LDL particles are not created equal.” — Dr. Minni Malhotra [0:11:08]
“As you can see that just getting a lipid panel is not enough. You need to get an advanced lipid panel to see where you are in terms of cholesterol.” — Dr. Minni Malhotra [0:11:54]
Links Mentioned in Today’s Episode:
Anchor Wellness Center
Dr. Minni Malhotra
Dr. Minni Malhotra Email
The Institute for Functional Medicine
In this episode, we focus on the vitally important subject of gut health. The field is still relatively new, as a popular way to understand overall health in humans and animals, and the amazing progress that has been made in this area in recent years is revolutionizing our understanding of our physiology. The main idea here is that by changing your gut microbiome, you can have a huge impact on your brain health and metabolic health, not to mention the ability to speed up weight loss! Dr. Minni takes listeners through the milestone studies that have been conducted in the last two decades and clarifies some of the most important findings. Tuning in, you will also hear about the range of diseases that are now correlated with an unhealthy gut, and how doctors are going about combating these issues. So for all this and more on such a big part of living a healthy life, be sure to join us today!
Key Points From This Episode:
- The groundbreaking studies conducted in 2006 on the connection between the brain and the gut.
- The initial hesitancy to accept Jane Foster's findings on the microbiome.
- Current funding and investment into research on bacteria and neuroscience.
- Important strides in the field recently; microbial pathways, relationships to disease, and more!
- Connections between Autism Spectrum Disorder and a mother's gut microbiome.
- A brief history of Parkinson's disease; and how symptoms relate to the bowels.
- The vital role played by the Vagus Nerve as conduit to the brain.
- Theses on the bacterial culprits that can contribute to a variety of brain disease.
- How to promote the growth of healthy bacteria in the gut.
- The four 'R' protocol; remove, replace, repopulate and repair.
Tweetables:
“A lot of study has been done in the recent times with the microbiome. Earlier, people did not believe that there is a gut-brain connection.” — Dr. Minni Malhotra [0:00:37]
“Your gut microbiome or your gut bacteria actually controls your brain!” — Dr. Minni Malhotra [0:01:14]
Links Mentioned in Today’s Episode:
Anchor Wellness Center
Jane Foster
John Cryan
James Parkinson
Dr. Minni Malhotra
Dr. Minni Malhotra Email
The Institue for Functional Medicine
As we come out of the worst part of the Covid-19 pandemic, many things are starting to open up, and travel has become possible again. Despite the severity of the pandemic decreasing, it is still important to remain safe and ensure that you protect your health. In today’s episode, Dr. Malhotra shares 10 tips for how you can travel safely during this time. From doing thorough research to practicing mindfulness and keeping socializing to a minimum, there are many things you can do to ensure you are as safe as possible. Tune in to hear it all!
Key Points From This Episode:
- Tip 1: Research the place where you plan to travel to.
- Tip 2: Know when you have to wear a mask and follow state and country protocol.
- Tip 3: If possible, try to stay in an Airbnb rather than a hotel.
- Tip 4: Try to get carryout or delivery if you want to eat restaurant food.
- Tip 5: Carry non-perishable foods when you are going out.
- Tip 6: Practice mindfulness; it will help boost your immune system
- Tip 7: Try to get some exercise.
- Tip 8: Take good quality immune-boosting supplements.
- Tip 9: Try to keep socializing to a minimum
- Tip 10: When you plan activities, make sure you know the place’s policies.
Links Mentioned in Today’s Episode:
Anchor Wellness Center
Dr Minni Malhotra Email — drminni@anchorwellnesscenter.com
In a world that increasingly reveres busyness and status, choosing to slow down can feel difficult. It is not easy to go against the grain and do less. But when you truly think about it, what do titles or positions in society mean if we are unwell, unhappy, and unsatisfied? In today’s episode, Dr. Malhotra talks about mental health and wellbeing. Wellbeing encompasses many aspects of your overall health, not just the mental and physical aspects. It is about a holistic understanding of the concept. We hear about the importance of defining success for yourself, the power of setting boundaries, and Dr. Malhotra also shares how she takes care of her wellbeing every day.
Key Points From This Episode:
- Some of the popular definitions of mental health and wellbeing.
- Hear about the factors that contribute to wellbeing.
- You should not chase success at the expense of your wellbeing.
- Wellbeing is about more than mental health.
- Success is an abstract concept; we have to define it for ourselves, not based on societal standards.
- Busyness should not be conflated with success.
- Doing less does not make you lazy; it shows you are able to prioritize.
- What Dr. Malhotra does to ensure her wellbeing is in an optimal state.
Links Mentioned in Today’s Episode:
Anchor Wellness Center
Dr Minni Malhotra Email — drminni@anchorwellnesscenter.com
High blood pressure, or hypertension, is an increasingly prevalent issue for many Americans. While there are genetic components, it is also a preventable, manageable condition if dealt with with care. In today’s episode, Dr. Minni talks about what hypertension is, and sheds light on the range of factors that impact your blood pressure. We also hear about treatment protocols for this condition and why a holistic, functional approach is the most effective way to combat it. Importantly, as with most aspects of your health, it is possible to heal with a few small, but crucial lifestyle, diet, and mindset changes. Tune in to hear it all!
Key Points From This Episode:
- The recommended blood pressure for adults.
- How genetics and micronutrients impact blood pressure.
- Other factors that either positively or negatively influence your blood pressure.
- What studies reveal about the importance of diet in preventing high blood pressure,
- Lowering blood pressure requires a multi-pronged approach.
- The connection between high blood pressure and oxidative stress.
- Nutritionally related diseases have reached epidemic levels in the United States.
- A breakdown of the type of helpful nutrients for preventing high blood pressure.
Links Mentioned in Today’s Episode:
Anchor Wellness Center
Dr Minni Malhotra Email — drminni@anchorwellnesscenter.com
Although most of us don’t like to think about it, we are all ageing. Everybody ages at a different rate; for example, you may notice your physical strength weakening while someone who is the same chronological age as you is not going through the same changes. These characteristics are what is referred to as your biological age. In today’s episode, Dr. Malhotra discusses some of the ageing biomarkers which can help explain what causes some people to age better or worse than others, and the importance of this field of study in terms of enhancing quality of life.
Key Points From This Episode:
- The main factors which differentiate functional medicine from other types of medicine.
- Everybody ages, but at different rates.
- Criteria for ageing biomarkers, as determined by the American Federation of Ageing Research.
- Age biomarkers which have recently been discovered.
- Epigenetic clock; the best age biomarker.
- The challenges of finding ageing biomarkers.
- Why a combination of biomarkers and their interactions with each other should be studied further.
- An example of the many tests which are available that can tell you your biological age.
Links Mentioned in Today’s Episode:
American Federation of Aging Research
Anchor Wellness
Dr. Minni Malhotra — drminni@anchorwellnesscenter.com
You might think that the habits you have now are the habits you will have forever, but this does not have to be the case. Although research has shown we do not break habits, we simply replace them, it is certainly possible to change life choices that no longer serve us. In today’s episode, Dr. Minni dives into some emerging research around habits and why the results from it have been so encouraging. We find out what happens in your brain when you form new habits, and Dr. Minni shares some actionable steps on how you can make changes to ensure you are living your happiest, healthiest life.
Key Points From This Episode:
- The definition of habits and the neuroscience behind how they work.
- What new research around habits has shown and why these findings are so encouraging.
- Habits are not broken; they are simply replaced with new ones.
- Why it can feel so difficult to build new habits.
- How to ensure you are set up for success when embarking on a journey to create a new habit.
- Hear about how Dr. Minni built a habit of making her bed in the morning.
- The steps you need to take to change an unproductive habit.
Links Mentioned in Today’s Episode:
Ann Graybiel
How the brain controls our habits
Anchor Wellness
Dr. Minni Malhotra — drminni@anchorwellnesscenter.com
At the mention of cancer, most people’s natural reaction is a feeling of doom and gloom and even fear or denial. While cancer is becoming increasingly prevalent in modern times, a diagnosis does not have to be a death sentence. However, it requires early detection and intervention. In today’s episode, Dr. Minni shares some of the findings from her own research after her mother’s cancer diagnosis. We hear about the problem with modern treatment and detection and learn why cancer is a metabolic disorder. Rounding off, Dr. Minni offers a look at a holistic approach to tackling the disease. Tune in to hear it all!
Key Points From This Episode:
- Why remission after cancer is sometimes an illusion.
- Almost half of us will be diagnosed with cancer at some point in our lives.
- How Dr. Minni tackled her mother’s cancer diagnosis.
- What Dr. Minni found when she started researching cancer.
- Factors that contribute to cancer progression or suppression,
- If we have healthy immune systems, our bodies should be able to fight cancerous cells.
- Why cancer is a metabolic disease more than anything else.
- The problem with cancer detection technologies.
- How Dr. Minni’s COPE Methodology maps onto cancer treatment.
Links Mentioned in Today’s Episode:
Anchor Wellness Center
Email Dr. Minni Malhotra — drminni@anchorwellnesscenter.com
The diagnostic approach taken by a functional medicine doctor is multifaceted and can often be the determining factor in what sets a patient back onto a path of wellness. In today’s episode, Dr. Minni proves the truth of this statement by telling the story of a patient of hers who had been on a keto diet but bizarrely still had very high cholesterol levels. Dr. Minni explains the process of taking a deep dive into the patient’s history, looking at many factors that could be increasing his cholesterol or promoting his insulin resistance. The bulk of today’s episode is spent detailing the many different tests that were conducted on the patient, the imbalances they revealed, and the consequences of these for the patient as far as nutrition and wellness. Ultimately what it all points toward is that the patient had a body type that could not break down fat properly, meaning the keto diet, which usually does a good job of preventing insulin-resistant diseases, was in fact a poor fit for him. Hence the main lesson from today is that that the maintenance of good health cannot take a one-size-fits-all method, and this observation is all thanks to functional medicine. Tune in and hear the full story!
Key Points From This Episode:
- A medical case involving a man who had been fasting but could not alleviate his high cholesterol.
- The approach Dr. Minni took to diagnosing the patient by looking at his history.
- Three things that have to happen for a disease to progress.
- The results of the organic acid test conducted which found high fungal overgrowth in the gut.
- How the presence of high lactic acid quantities produces inflammation.
- The many different tests that were conducted and the imbalances they revealed.
- Finding that the keto diet the patient was on was causing more harm than benefit.
- While the keto diet does well to prevent insulin-resistant diseases, it does not work for everybody.
- The many different variables that a functional medicine approach takes into consideration.
- A new diet prescription given by Dr. Minni and the wondrous effects it had.
Links Mentioned in Today’s Episode:
Anchor Wellness Center
Email Dr. Minni — drminni@anchorwellnesscenter.com
Back pain is the sixth most expensive medical condition in the United States, with over 16 million adults reporting to experience chronic or persistent back pain. Those who suffer from back pain are more likely to use healthcare services than those without. Despite the prevalence of this condition, conventional medicine only has tools to help people to manage their pain, rather than get to the root cause and eliminate it. Chiropractic is often considered a controversial alternative medicine practice, yet it takes a holistic approach to treat pain that achieves results time and again. Dr. Dustin Etemadi is a chiropractor who specializes in non-surgical spinal decompression, and he takes a holistic approach to muscular-skeletal conditions. He treats patients of all ages and is located in Panther Creek Village in the Woodlands. In today’s episode, Dustin sheds light on the chiropractic approach to pain, and how chiropractors view the body and its interconnectivity. Much like functional medicine doctors, chiropractors understand that underneath a symptom is an underlying cause that needs to be treated. We hear about what happens when you leave problems untreated, why there is a divide between chiropractic and conventional medicine, and the danger of inflammation. Dustin stresses just how important it is to ensure your body is not inflamed so that it can do its job and heal itself. Tune in for this insightful conversation.
Key Points From This Episode:
- Pain is one of the most common complaints that patients have.
- An example of how pain can overtake your life and cause limited functionality.
- Hear why Dustin does the work that he does and some of the life experiences that led him to become a chiropractor.
- The work that chiropractors do and the holistic approach they take.
- Our bodies absorb and store all the stress we experience in our lives.
- The effects of leaving different subluxations untreated.
- Some of the reasons there is a disconnect between alternative and conventional medicine.
- A story of a patient Dustin worked with whose life he changed.
- Why Dustin thinks that inflammation is the number one killer.
- There is a difference between extending life and improving quality of life.
- How you can get hold of Dustin.
- A final recommendation from Dustin on how to deal with chronic pain.
Links Mentioned in Today’s Episode:
Prestige Spinal Care
Email Dr. Minni — drminni@anchorwellnesscenter.com
As you already know from listening to this podcast, holistic health is achieved when your body, mind, and soul are in balance. Today’s guest is Cherie Clark-Moore, an Authenticity Coach, certified yoga, tai chi, and meditation teacher, and a speaker and group facilitator. She is passionate about helping people live their most authentic lives and gain a holistic view of their mind, body, and soul, making the connection between the three in order to heal themselves naturally. Tuning in, you’ll learn more about the importance of acknowledging your emotions rather than avoiding them and how body and brain yoga differs from the more traditional yoga practices you might be used to, as well as the crucial role that mindset plays in healing yourself. Don’t miss this insightful interview with Cherie Clark-Moore!
Key Points From This Episode:
- An introduction to Cherie Clark-Moore and her interest in a holistic approach to health.
- The importance of acknowledging and recognizing your emotions, rather than avoiding them.
- The value of tuning in, building trust within yourself, and empowering yourself to heal.
- Learn more about body and brain yoga and how it’s different to traditional yoga.
- Why these body and brain exercises might seem somewhat unusual at first.
- The practice of mastering your own energy system.
- An example of how Cherie has helped a client with their mental and physical health.
- The willingness required to heal yourself in a holistic way, starting with your mindset.
- Hear about the complimentary introductory session that Cherie offers.
Links Mentioned in Today’s Episode:
Cherie Clark-Moore
Cherie Clark-Moore on LinkedIn
Body & Brain Conroe
Anchor Wellness Center
Dr. Minni Malhotra
Dr. Minni Malhotra Email
The Institute for Functional Medicine
There are shelves, and sometimes even whole aisles, of health and dietary supplements in many grocery stores and health shops all across the country. It's easy to assume that because a product is on the shelf, it is safe, but supplements are not regulated in the same way medication is. In this episode, Dr. Malhotra talks about the importance of researching a supplement before incorporating it into your life. It is your responsibility to do the necessary due diligence around the effects of the ingredients you consume. We also hear about the risks that come with taking harmful supplements, and Dr. Malhotra shares how she, as a functional medicine doctor, approaches supplements with her patients. Tune in to hear it all!
Key Points From This Episode:
- Health and dietary supplements are regulated in a post-market manner.
- What happened with the Purity supplements scandal.
- Resources you can use to check the ingredients of your supplements.
- Ingredients that are allowed to be in dietary supplements.
- The circumstances under which someone might need a dietary supplement.
- Some of the risks that come with taking dangerous, uncertified supplements.
- How a functional medicine doctor will approach recommending supplements.
Links Mentioned in Today’s Episode:
Anchor Wellness Center
Dr. Minni Malhotra Email — drminni@anchorwellnesscenter.com
U.S. FDA
Global DRO
Supplement 411
There is so much information out there about hormones that it is hard to know what to believe. Today, Dr. Malhotra tackles this big subject, walking us through some of the latest research around hormones and clearing up some common myths. For a long time, people believed that hormones served a sole function in the body. However, emerging work shows the interlinking and overlapping relationship between different hormones. We also hear about hormone replacement therapy, and Dr. Malhotra shares a client success story. Be sure to tune in today!
Key Points From This Episode:
- Clearing up some of the misconceptions about hormones.
- Some of the benefits of estrogen and progesterone.
- Hormones do not play one role in your body; they have multiple functions.
- What a bio-identical hormone is and the exciting developments in hormone replacement therapy.
- Risks associated with hormone replacement therapy.
- How Dr. Malhotra’s patient, Nancy, turned her life around.
Links Mentioned in Today’s Episode:
Anchor Wellness Center
Dr. Minni Malhotra Email — drminni@anchorwellnesscenter.com
Sometimes, despite eating well and exercising, we still struggle with our weight, which can often lead to other complications like diabetes, heart disease, and strokes. Today, on The Better Prescription, Dr. Minni Malhotra discusses the latest research on the complexity of obesity. She explains the recent studies on nicotinamide mononucleotide and nicotinamide adenine dinucleotide and their effects on glucose uptake. She also discusses the brain’s own “happy hormone” serotonin, how it’s related to FLP-7, and how this could hold the secret to better health. Tune in today to hear why diet supplements may not be the best choice to achieve weight loss, but the solution you may be looking for may already be in your own mind!
Key Points From This Episode:
- An introduction to today’s case study: a female client in her 40s, struggling to get her weight under control.
- Dr. Malhotra introduces the latest clinical trial of postmenopausal women with pre diabetes.
- What nicotinamide mononucleotide (NMN) is and how it increases glucose uptake in the skeletal muscles.
- How a study with mice led several companies to market NMN as a dietary supplement.
- What nicotinamide adenine dinucleotide (NAD) is and how it could be useful to weight loss.
- The necessity of more studies to determine if NMN has beneficial effects on the management of pre-diabetes and diabetes.
- Why diet supplements may not be the best choice to help you achieve weight loss.
- Another study reveals that serotonin, the “happy hormone,” has the potential to spur fat loss.
- What FLP-7 is and how it is stimulated in the brain.
- The importance of happy hormones, stress management, and lifestyle on weight loss.
- How Dr. Malhotra practice helps patients address obesity by creating a blueprint that factors in not only nutrition and exercise, but also mind mastery.
Links Mentioned in Today’s Episode:
Anchor Wellness Center
Minni Malhotra
The Institute for Functional Medicine
We’ve often heard the expression “What doesn’t kill you makes you stronger,” well, today on The Better Prescription, Dr. Minni Malhotra examines the scientific facts behind that saying. She explains Hormesis, the paradoxical phenomenon that occurs when the body benefits from exposure to small amounts of stressors. She discusses how exposing oneself to things like cigarettes, alcohol, and cannabis can, in some cases, be helpful. She also talks about various hormones and the effects of hormone imbalances on the body. Hear about how too much exercise can be damaging to one’s health, and find out some tips on how simple stressors like cold water treatment, holding your breath, and intermittent fasting can be used to bio-hack your own longevity. Tune in for all this and more!
Key Points From This Episode:
- An introduction to hormesis.
- How many stressors are actually required for healthy growth or homeostasis.
- The importance of exposing the body to stressors especially in early life.
- The potential benefits of cigarette smoking.
- The benefits of THC or cannabis on neurocognitive functions.
- Moderate alcohol consumption and its effects on mortality, cardiovascular disease and cognitive dysfunction.
- The negative effects of high-intensity exercise.
- The positive and negative effects of hormone imbalances like estrogen, progesterone, parathyroid hormone, and cortisol.
- How growth-hormones and insulin can affect your longevity.
- The Wim Hof Method and how it helps people to benefit from hormesis.
- How cold water treatment, holding your breath, and intermittent fasting can be used as bio-hacks to improve longevity.
Links Mentioned in Today’s Episode:
Anchor Wellness Center
Dr. Minni Malhotra
Have you ever noticed that, when you sit in silence, the sometimes relentless chatter in your mind eventually quietens down and you can think with clarity and better process your thoughts? That is the power of silence and, in this episode of The Better Prescription, Dr. Minni Malhotra explains why it might be just what you need to nurture your mind, body, and soul in the madness of today’s noisy world. Tuning in, you’ll hear about the studies that have proven the benefits of silence and the negative effects of excessive noise, an ancient spiritual perspective on silence, and Dr. Malhotra’s advice for practicing silence in your daily life. Tune in today!
Key Points From This Episode:
- How silence can help you reconnect with and nurture your mind, body, and soul.
- The powerful physical effect noise has on our brains, causing elevated stress hormones.
- Studies that have proven the correlation between excessive noise and psychological stress.
- Find out how the benefits of silence were discovered by accident, and proven even more relaxing than music!
- Discover how two hours of silence per day can prompt cell development in the hippocampus.
- While noise creates stress, silence releases stress and tension in the brain and body.
- Dr. Malhotra reflects on the reverence with which ancient spiritual masters regard silence.
- Her advice for practicing silence for five minutes when you wake up, or in your lunch break.
Links Mentioned in Today’s Episode:
‘Chronic Noise and Psychological Stress’
‘Is silence golden? Effects of auditory stimuli and their absence on adult hippocampal neurogenesis’
Anchor Wellness Center
Dr. Minni Malhotra
The Institute for Functional Medicine
Aging as we know it is not a hard and fast rule in the way that many of us may think. The findings of recent research and the possibilities offered by the progress made so far suggest we may be able to reduce the risks associated with the aging process and increase the quality and length of life significantly. In today's episode, we look at what has been discovered so far, the markers of aging that make up the important material for study, further research that is needed, and the simple steps one can take to combat the deterioration of one's health. It increasingly looks as if aging will become a more optional part of life, and the future of preventative medicine offers some exciting prospects! As always, a proactive approach beats a cure-centered philosophy, and through simple steps such as exercise and stress management, coupled with a better diet, we can begin our own journey to reduce the effects of aging today!
Key Points From This Episode:
- The recent growth of the tricky field of research into anti-aging.
- What the research into biomarkers for aging has shown thus far.
- The ultimate goal of predicting risks of disease and health deterioration.
- Looking to the future of preventative medication and drug discovery.
- The five important markers; telomere length, RNA transcriptome, metabolism, oxidative stress, and cell senescence.
- Tips for an anti-aging diet and supplying your body with the right nutrients.
- Exercise, stress management, and hormone optimization for better health and longer life!
Links Mentioned in Today’s Episode:
Anchor Wellness Center
Minni Malhotra
Dr. Minni Malhotra Email
The Institute for Functional Medicine
Aging Cell
Boston University Medical Campus
National Institute on Aging
Professor Paola Sebastiani
Professor Thomas Perls
Long Life Family Study
Many people who caught COVID-19 and supposedly recovered have found themselves to be experiencing lingering health issues. However, it is not only COVID-19 that can leave lasting damage on the immune system, but other viral pathogens too. The solution to this issue lies in bolstering the immune system to prevent infections, or repairing it as best as possible if an infection has already occurred. In this episode, Dr. Minni talks about two approaches to immune system maintenance, immune support, and immune rejuvenation. Tuning in, you will learn about the limits of immune support while hearing how immune rejuvenation deals with the root cause of the issue through an approach informed by functional medicine. To learn more about a systems-based approach to keeping in good health, tune in today!
Key Points From This Episode:
- Recent discoveries of longer-term negative effects of COVID-19.
- How viral infections can cause mitochondrial dysfunction.
- Nutritional recommendations for immune protection against viral infections.
- Whether standard nutritional supplements are sufficient to repair an immune system damaged by viral pathogens.
- Advanced medical nutrition therapy as a treatment for chronic fatigue syndrome.
- Different ways the immune system can be severely damaged from COVID-19.
- The difference between immune support and immune rejuvenation.
- Dietary approaches to immune rejuvenation that support the gut microbiome.
Tweetables:
“Optimal nutritional status is very important for maintaining a well-functioning immune system.” — Dr. Minni Malhotra [0:02:21]
“Immune rejuvenation reprograms the immune system to improve balance and resilience.” — Dr. Minni Malhotra [0:05:06]
“On the other hand, immune support is a gentle boosting of your existing, potentially compromised immune cells.” — Dr. Minni Malhotra [0:05:43]
Links Mentioned in Today’s Episode:
Anchor Wellness Center
Minni Malhotra
Dr. Minni Malhotra Email — drminni@anchorwellnesscenter.com
The Institute for Functional Medicine
'Nutrition, Immunity and COVID-19'
Welcome to The Better Prescription, a podcast where we will discuss functional medicine, root cause medicine, and alternative, natural paths to healing without prescription medicine. The conventional model of care is increasingly about disease management rather than root cause treatment, with insurance companies and big pharma dictating patient care. As a result, doctors are becoming burnt out, and patients are disempowered. This podcast seeks to show that a better prescription is possible when patients and doctors work as a team to treat the underlying causes of diseases. People are complex and health is influenced by so many factors. As such, a functional, holistic approach meets them where they are and treats them in their unique situations. We are so excited for you to join us on this journey where we explore care beyond medicine.
Key Points From This Episode:
- Insights into what a prescription is and the many parts it is comprised of.
- Today's model of care is a disease management system, which does not look at root causes.
- The impact that insurance companies and big pharma have on patient treatment.
- What it means to work towards a better prescription.
- How the functional medicine approach works and why it leads to improved outcomes.
- Dr. Malhotra’s unique COPE methodology and how it works.
- What the purpose of this podcast is; to show there is a different medical model.
- The shifts Dr. Malhotra saw when she moved from conventional to functional medicine.
Tweetables:
“Practicing medicine is also an art which requires knowledge, compassion, and empathy.” — Dr. Minni Malhotra [0:00:46]
“We are looking for the better prescription; one that has a better understanding of the disease, one that can allow patients to be a partner in their care, one that can educate patients, one that can truly diagnose an imbalance before it turns into a disease, one that can train a position to be a coach, one that provides a roadmap to healing rather than treating, one that can offer a solution rather than putting a Band-Aid.” — Dr. Minni Malhotra [0:02:30]
“By addressing the root cause, rather than the symptoms, the practitioner becomes oriented to identifying the complexity of the disease.” — Dr. Minni Malhotra [0:03:47]
“The purpose of this podcast is actually, to help my listeners understand that there is a better way of taking care of your health, away from pills and procedures.” — Dr. Minni Malhotra [0:05:47]
Links Mentioned in Today’s Episode:
Anchor Wellness Center
Dr. Minni Malhotra