Ask Dr. Deanna: Recent Episodes
Deanna Holdren, Upstarter Podcast Network
This podcast is for interested and motivated people who want to improve their health position through health coaching and the growing field of lifestyle medicine. The podcast is interactive. I want to answer YOUR health questions and the questions I am often asked by patients in my medical practice. We can connect online via my website, deannaholdren.com, or on social media platforms like facebook, Instagram, twitter etc. The goal is simple. "Ask Dr Deanna" podcast is my way of expanding and reaching out to you so together we can build a creative and cooperative relationship. If you are that person who wants to do what it takes everyday to meet aging and overcome health challenges, tune in!
In part two of our Holiday Thrive series, I am discussing a few ways to help you stay happy and healthy while taking on the potential challenges that the holidays can bring.
Timestamps:
- [1:14] Practicing gratitude.
- [2:58] Healthy boundaries.
- [4:41] Understanding grief.
- [8:19] Plan joyful events.
- [10:37] Utilize breathing techniques.
--
Let's Connect!
To get more info and updates on the podcast and connect with me on my personal account
@deannaholdren
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deannaholdren.com
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Timestamps:
- [3:05] Drink a Protein Shake before a Meal
- [6:43] Intermittent fasting
- [8:25] Carbohydrate Planning
- [8:59] Enroll in your turkey trot
--
Let's Connect!
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deannaholdren.com
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Today we are discussing supplements and protocols to help battle anxiety and depression.
Timestamps:
- [1:18] Anxiety, depression, & gut health.
- [2:09] Supplements for anxiety and depression.
- [7:06] Anxiety, depression, and diet.
--
Let's Connect!
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@deannaholdren
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deannaholdren.com
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Today I'll be discussing insulin resistance - what it is, supplements to help with resistance, and how it can affect the gut.
Timestamps:
- [1:15] What is Insulin Resistance.
- [3:58] Supplement Recommendations for Insulin Resistance.
- [6:59] Insulin Resistance and the gut.
--
Let's Connect!
To get more info and updates on the podcast and connect with me on my personal account
@deannaholdren
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deannaholdren.com
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In this episode I'll be discussing some protocols that I recommend to my patients to help with inflammation.
Timestamps:
- [1:00] Intro to inflammation.
- [3:30] Supplements for joint inflammation.
- [8:37] Tips to reduce inflammation.
--
Let's Connect!
To get more info and updates on the podcast and connect with me on my personal account
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deannaholdren.com
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In this new series we are talking all things supplements - what I recommend and why supplements may be necessary.
Timestamps:
- [1:02] Foundational Nutrients and why take supplements if I eat healthy?
- [4:18] Which multivitamins should I take?
- [9:42] Supplemental Protocol in Relation to the Gut.
--
Let's Connect!
To get more info and updates on the podcast and connect with me on my personal account
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deannaholdren.com
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Today we are talking about Osteoporosis - what it is, if you may be affected by it, as well as how you can take steps to prevent it.
Timestamps:
- [1:14] What is Osteoporosis
- [1:56] How to prevent/manage Osteoporosis
- [7:25] Nutrients and Supplements to prevent/manage Osteoporosis
--
Let's Connect!
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deannaholdren.com
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Timestamps:
- [0:28] The Definition of Menopause
- [1:41] The Symptom of Menopause
- [2:18] How Hormones Affect Menopause
- [2:55] Skin Changes and Menopause
- [3:11] Tips for the Menopausal Woman for Regulating Hormones
- [7:50] Menopause and Insomnia.
--
Let's Connect!
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@deannaholdren
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deannaholdren.com
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Today we kick off a new series on menopause with the goal of better understanding it. Today's episode focuses on how menopause can affect our metabolism.
Timestamps:
- [1:01] Menopausal metabolism.
- [2:06] Tricks to aid metabolism.
- [7:37] Insulin resistance.
- [8:52] A keto diet.
- [10:15] How much protein should we be consuming?
- [11:29] How much water should we be consuming?
--
Let's Connect!
To get more info and updates on the podcast and connect with me on my personal account
@deannaholdren
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deannaholdren.com
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In part 3 of our back to school series we discuss mental health in students, and how we can help them to be happy, healthy, and have a great school year.
Timestamps:
- [2:53] How Nutrition Impacts Mental Health.
- [3:41] How Online Bullying Impacts Mental Health and How To Prevent It.
- [5:58] Online Safety and Precautions.
- [10:43] “It’s Just A Comment, How Much Harm Can That Do?”
--
Let's Connect!
To get more info and updates on the podcast and connect with me on my personal account
@deannaholdren
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deannaholdren.com
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In part 2 of our Back to School Series, we are discussing our student athletes and offer tips on how best to keep them healthy and energized during the athletic season.
Timestamps:
- [0:54] Tips for student athletes - hydration and rest are key.
- [3:24] Supplementation and nutrition.
- [9:14] Concussions in student athletes.
--
Let's Connect!
To get more info and updates on the podcast and connect with me on my personal account
@deannaholdren
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deannaholdren.com
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Timestamps:
- [1:09] What to expect when going back to school.
- [2:07] Protecting the immune system: nutrition and rest.
- [5:08] Overcoming vitamin deficiencies.
- [6:01] How to help older kids protect their immune system.
--
Let's Connect!
To get more info and updates on the podcast and connect with me on my personal account
@deannaholdren
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deannaholdren.com
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Timestamps:
- [1:25] Potential Causes For Hair Loss
- [7:35] Treatment Options For Hair Loss
--
Let's Connect!
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Timestamps:
- [1:06] Supplements Recommended to Aid in COVID Recovery
- [1:58] Dosage Amounts Recommended per Supplement
- [2:48] Tips on COVID Recovery
- [5:55] The Viral Phase of COVID
- [7:09] The Inflammatory Phase of COVID
- [8:20] The Clotting Phase of COVID
--
Let's Connect!
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In this episode I cover what I have recommended to my patients with covid for home treatment. I also cover some beneficial immune boosting tips.
Timestamps:
- [2:04] Eliminating sugar to help fight off COVID.
- [2:50] Supplements used to boost immune system
- [5:41] What to do when you get COVID?
- [6:39] Dr. Deanna’s Green Juice Recipe.
- [8:03] Further Step to Take to Fight Off COVID
--
Let's Connect!
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Timestamps:1:10 - Course correcting early on
6:38 - Sustainable diets
9:15 - 80/20 Rule
11:56 - Finding a healthy community
--
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An important part of optimal health is our mental status. With anxiety and depression at an all time high, in this episode we look at nutritional deficiencies, genetics and dysbiosis as a root cause.
Timestamps:0:33 - Understanding depression and anxiety.
4:29 - What happens when the gut cannot absorb nutrients.
5:54 - Vitamin D contributes to dopamine.
8:06 - Stress and quality of sleep.
10:41 - Hormones.
11:46 - Genetics.
15:57 - How all of this affects our mind and what we tell ourselves.
--
Let's Connect!
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In this episode we cover weight loss as a tool to help manage hypertension, insulin resistance and high cholesterol.
Timestamps:1:37 - Managing weight is key to fighting disease.
3:55 - Insulin resistance and the blood sugar roller-coaster.
6:27 - Blood pressure and weight.
8:21 - Food ingredients - no processed foods.
10:12 - Intermittent fasting.
11:57 - Cellular detoxification.
15:15 - Restoring the gut.
18:29 - Auto-immune diseases.
20:57 - Exercising.
--
Let's Connect!
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In this episode learn how nutrition can be used as a tool to dramatically improve your health, fuel your body, improve your cognitive abilities, cellular detox and increased energy levels.
Timestamps:6:01 - Nutrient-dense foods
11:15 - Nature's multi-vitamin
14:39 - intermittent Fasting and nutrition
18:34 - Natural Detoxification
--
Let's Connect!
To get more info and updates on the podcast and connect with me on my personal account
@deannaholdren
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deannaholdren.com
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Timestamps:1:26 - The problem with the standard American diet
7:25 - Grain-fed vs. Grass-fed
10:12 - "Obesogens"
15:06 - How to reduce insulin resistance
19:00 - Find your Optimal Health destination
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Let's Connect!
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Join me for Optimal Health, a 5 week series designed to help you get your health back on track. This 5 week series will help you reach your wellness goals and function at optimal levels physically, mentally and emotionally.
--
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Timestamps:
1:05 - What is anxiety?
2:14 - Different types of anxiety
3:47 - Anxiety mediation and nutritional deficiency
4:49 - Medical conditions associated with anxiety
8:11 - How to reduce anxiety
--
Let's Connect!
To get more info and updates on the podcast and connect with me on my personal account
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Many people with sleep apnea don’t know they have it yet it’s negatively impacting their health. I. This episode I cover symptoms of sleep apnea, types of sleep apnea, and some of the treatment options available.
Timestamps:
1:49 - Symptoms of Sleep Apnea
5:27 - Reducing Sleep Apnea-related inflammation
8:44 - Dietary habits for addressing Sleep Apnea
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Let's Connect!
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Many of us are being exposed to toxins on a daily basis without even realizing it. Could toxins or chemicals in your food or your skincare be making you sick?
Timestamps:
0:56 - Chemicals feminizing fish
2:35 - Toxins in cosmetic products
5:49 - Absorbing chemicals through your skin
8:32 - Making a difference in your skin routine
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1 in 44 children are being diagnosed with autism. In this episode we talk about nutrition and clean eating that may be beneficial.
Timestamps:
1:16 - 1 out of 44 children are on the spectrum
3:52 - Glyphosate really does a number on your gut
7:43 - Many meds children are given can be neurostimulants
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Let's Connect!
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Do you feel confused about what kind of protein you should use? Join me as I break down various types of protein supplements in the market and help take the guess work out of which ones are top performers and why.
Timestamps:
1:18 - Amino acids are the building blocks of protein
1:49 - The benefits of raw pea protein
5:32 - Why is whey used in work-out supplements
7:49 - The issue with soy
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Let's Connect!
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Knowing which probiotic to use can be confusing. In this episode we cover why probiotics may be needed and what to look for to help with specific conditions.
Timestamps:
1:16 - What are probiotics?
2:27 - Bifidobacteria and lactic acid bacteria
4:18 - Health benefits of probiotics
7:24 - The use for prebiotics
9:22 - CFU scale
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Let's Connect!
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In this episode learn tips that will help you use ketones as fuel without severe dietary restriction.
Timestamps:3:36 - Uncoupling the mitochondria
5:25 - Fermented foods
6:35 - Cold exposure
7:17 - Infrared light exposure
9:21 - Post-biotics
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Let's Connect!
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Do you have trouble eliminating sugar from your diet? Sugar is highly addictive, it is inflammatory in our bodies and it can be hard to say no to. Here are some simple steps to help you transition to a sugar free life.
Timestamps:1:05 - How much sugar does the average American consume?
2:45 - Benefits of sugar detox
4:58 - Read the label
7:00 - Against All Grain
8:56 - Quitting cold turkey
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Let's Connect!
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Timestamps:1:31 - Foods that are nutrient rich
2:42 - The issue with glyphosate
6:10 - The truth about starch
10:41 - Snack ideas for kids
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Let's Connect!
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Timestamps:1:36 - Why does sleep matter?
5:00 - Sleep hygiene
7:46 - Helpful sleep aids
9:53 - Medical conditions that lead to sleep loss
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Is small intestinal bacterial overgrowth derailing your health? Learn what the symptoms are, how to get tested and tips to help improve your gut health.
Timestamps:2:29 - Symptoms of SIBO
4:34 - Those with an increased risk of SIBO
7:27 - Testing your gut bacteria
10:55 - Pro-SIBO diet
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In this episode we cover key self care tips to help you stay in balance, increase positivity, increase mood and energy to power you through your day.
Timestamps:2:44 - Its ok to take a personal day
4:56 - Fear robs life
5:59 - Exercise to gain those endorphins
6:39 - Love
8:17 - How much sleep you need varies from person to person
8:46 - Spend time with friends and family
9:08 - Make sure to take breaks throughout your day
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Timestamps:1:00 - The health benefits of vitamin D
3:59 - K2: Vitamin D's little helper
6:23 - Get tested for vitamin D deficiency at your next doctor's appointment
8:52 - Dropping uric acid
10:01 - Vitamin D supplements
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Learn how to protect your DNA, fight free radical damage and improve health with antioxidant therapy.
Timestamps:2:04 - What should I eat to get antioxidants?
3:51 - Benefits of cooking "Real Food"
6:12 - What antioxidants can do to your health and brain
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Timestamps:1:23 - How does healthy fat help your body?
2:42 - Trans Fats: The bad guys
4:37 - Saturated Fats: The safe fat
8:41 - Stay away from "Dirty Fat"
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Learn the 4 R’s necessary to reverse leaky gut syndrome. Remove, Replace, Reinoculate, and Repair for better health!
Timestamps:3:17 - Leaky gut moving past just stomach issues
5:59 - How to repair leaky gut
8:58 - Rejuvenating stomach lining
10:54 - Reducing carbohydrates
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Let's Connect!
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Ever wonder why you feel exhausted in the afternoon? Many people think feeling tired during their work day is normal. But it’s not! Learn simple steps to increase energy and power you through your day.
Timestamps:2:01 - Identifying the source of fatigue
3:26 - Eliminate processed food
4:29 - Food as medicine
7:44 - Oxidative Stress
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In this episode learn tips to support and rejuvenate your immune system naturally.
Timestamps:
1:56 - Food is one of the most powerful medicines
4:18 - Rest
6:02 - Exercise
8:26 - Spices to help your gut
9:45 - "All disease comes back to the gut"
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Learn how to dramatically improve or even reduce chronic diseases like hypertension, diabetes and obesity with lifestyle medicine.
Timestamps:2:01 - Purpose of stored energy
3:53 - Identifying sugar intake
7:13 - Reduce your carb intake
8:56 - Get moving
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3:08 - The dangers of dead cells
4:16 - Clean & Green
7:19 - Nutrition Assessment
9:59 - Helpful supplements
11:17 - 80/20 Detox
--
Let's Connect!
To get more info and updates on the podcast and connect with me on my personal account
@deannaholdren
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https://deannaholdren.com
Show Support:
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Could mold toxicity be the cause of some of your health issues? Join naturopath Patty Shipley to learn more about identifying hidden infections that can derail our health.
Timestamps:
1:43 - Where are we exposed to environmental toxins?
3:43 - The dangers of mold toxicity
5:44 - Symptoms of mold toxicity
10:44 - Getting tested for mold toxicity
13:13 - Getting mold out of your system
--
Let's Connect!
To get more info and updates on the podcast and connect with me on my personal account
@deannaholdren
Check out the website for more info!
https://deannaholdren.com
Show Support:
If you enjoy this podcast please Rate, Review, Subscribe and SHARE this out on Apple Podcasts
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If you are looking to start your own podcast hit up @upstarterpods on Instagram!
Learn how to use intermittent fasting as a tool to reach your weight loss goals. Learn practical tips and the science behind intermittent fasting.
Timestamps:
2:04 - How to burn fat instead of burning sugar
4:20 - What goes on in your body during fasting
7:50 - Deanna's Fasting schedule
11:40 - How much water to drink while fasting
--
Let's Connect!
To get more info and updates on the podcast and connect with me on my personal account
@deannaholdren
Check out the website for more info!
https://deannaholdren.com
Show Support:
If you enjoy this podcast please Rate, Review, Subscribe and SHARE this out on Apple Podcasts
Big shout out to our team that makes this show possible!
If you are looking to start your own podcast hit up @upstarterpods on Instagram!
Small daily changes can have a powerful impact on weight loss. Learn the 3 changes Dr Dwight Bryan, founder of Becoming Optimal You, embraced to lose 150# and turn his health around.
Timestamps:
[0:31] How Deanna met Dr. Bryan.
[2:03] Dr. Bryan's story and weight loss journey.
[9:25] What is one piece of advice for someone struggling with morbid obesity?
[12:40] What's in it for me? The physical and mental benefits of weight loss.
[15:22] Becoming optimal you.
--
Let's Connect!
To get more info and updates on the podcast and connect with me on my personal account
@deannaholdren
Check out the website for more info!
https://deannaholdren.com
Show Support:
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Learn how to use intermittent fasting and a ketogenic diet to lose weight and reverse insulin resistance with special guest Dr Linda Jeffrey.
Timestamps:
[1:11] The latest findings on insulin resistance.
[6:12] What do we do about this issue? Decide to lower our insulin levels so that less fat is stored.
[6:43] How do we do that?
[7:51] Protein actually spike glucose levels.
[8:59] Do fats spike your levels?
[9:37] How can people implement intermittent fasting?
[12:46] How did we get to the standard American "sad" diet? What is the remedy?
[15:50] Fat does not make you fat.
--
Let's Connect!
To get more info and updates on the podcast and connect with me on my personal account
@deannaholdren
Check out the website for more info!
https://deannaholdren.com/
Show Support:
If you enjoy this podcast please Rate, Review, Subscribe and SHARE this out on Apple Podcasts
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Sometimes it's not you and sometimes it's not me, it really is your biochemistry. Learn more about genetic "snips" or defects, if you will, that impact our mental health
Timestamps:
[2:10] Nutrients involved in anxiety and depression.
[4:33] A B12 deficiency.
[6:00] Gut dysbiosis and poor absorption.
[7:57] MTHFR
[11:04] Herbs that can help with anxiety.
--
Let's Connect!
To get more info and updates on the podcast and connect with me on my personal account
@deannaholdren
Check out the website for more info!
https://deannaholdren.com/
Show Support:
If you enjoy this podcast please Rate, Review, Subscribe and SHARE this out on Apple Podcasts
Big shout out to our team that makes this show possible!
If you are looking to start your own podcast hit up @upstarterpods on Instagram!
If you struggle with PMS, hot flashes, insomnia, mood swings, fatigue, or PCOS listen up as I tackle these and other common hormone imbalance issues.
Timestamps:
[0:38] Hormone balance and other issues people struggle with.
[2:09] How hormones are supposed to work.
[3:58] More estrogen than progesterone.
[5:52] Cosmetics can contain chemicals that can throw off hormone levels.
[6:42] How weight plays into it.
[8:04] What to do when you are out of balance? First, get a good nights sleep.
[9:03] Diet is crucial.
[10:06] Supplements can also help.
11:14] Post menopause.
--
Let's Connect!
To get more info and updates on the podcast and connect with me on my personal account
@deannaholdren
Check out the website for more info!
https://deannaholdren.com/
Show Support:
If you enjoy this podcast please Rate, Review, Subscribe and SHARE this out on Apple Podcasts
Big shout out to our team that makes this show possible!
If you are looking to start your own podcast hit up @upstarterpods on Instagram!
Learn how to give your body a break with alternative ways to reduce inflammation and tackle arthritis.
Timestamps:
[3:51] What is inflammation exactly?
[5:20] What can cause inflammation?
[5:36] Diet contributes largely to inflammation.
[7:50] Autoimmune and leaky gut can contribute.
[10:15] Elimination and supplementation.
[11:07] Diet soda and how your body reacts.
--
Let's Connect!
To get more info and updates on the podcast and connect with me on my personal account
@deannaholdren
Check out the website for more info!
https://deannaholdren.com/
Show Support:
If you enjoy this podcast please Rate, Review, Subscribe and SHARE this out on Apple Podcasts
Big shout out to our team that makes this show possible!
If you are looking to start your own podcast hit up @upstarterpods on Instagram!
Have you tried all the plans but still can't seem to shed the pounds? This episode is for you!
Timestamps:
[0:29] Weight loss and a few ways to deal with it.
[1:23] What is insulin and insulin resistance?
[2:49] Blood sugar monitoring is not just for people with diabetes.
[4:55] The ketogenic diet.
[7:40] Intermittent fasting and how it can be utilized.
[9:55] The glycemic index can help you learn which foods will spike your blood sugar.
[11:07] Exercise is so important to help with insulin sensitivity and all around health.
[13:07] Protein shakes, and whey protein vs pea protein.
--
Let's Connect!
To get more info and updates on the podcast and connect with me on my personal account
@deannaholdren
Check out the website for more info!
https://deannaholdren.com/
Show Support:
If you enjoy this podcast please Rate, Review, Subscribe and SHARE this out on Apple Podcasts
Big shout out to our team that makes this show possible!
If you are looking to start your own podcast hit up @upstarterpods on Instagram!
Learn how gut dysbiosis may be negatively affecting your health and what to do to restore microbiome balance.
Timestamps:
[1:39] Gut root/gut rot - The symptoms
[3:44] How better nutritional choices and gut health helped a second grader's behavior.
[5:43] Gluten can cause "intestinal road rash" in some people.
[8:05] The gut-brain connection, and how everything is linked.
[9:49] Your body can repair itself in many ways with many different methods - start with diet.
--
Let's Connect!
To get more info and updates on the podcast and connect with me on my personal account
@deannaholdren
Check out the website for more info!
https://deannaholdren.com/
Show Support:
If you enjoy this podcast please Rate, Review, Subscribe and SHARE this out on Apple Podcasts
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Welcome to the Ask Dr Deanna Show. What is lifestyle medicine/functional medicine and how to use it as a transformation tool.
Timestamps:
[2:14] Functional medicine means treating you as a whole.
[3:12] Eliminating foods groups from your diet may not always be option.
[5:36] Malnutrition can sometimes be at the root of disease.
[6:25] Small changes can add up to big results over time.
--
Let's Connect!
To get more info and updates on the podcast and connect with me on my personal account
@deannaholdren
Check out the website for more info!
https://deannaholdren.com/
Show Support:
If you enjoy this podcast please Rate, Review, Subscribe and SHARE this out on Apple Podcasts
Big shout out to our team that makes this show possible!
If you are looking to start your own podcast hit up @upstarterpods on Instagram!
Welcome to the Ask Dr. Deanna Podcast! Tune in every Monday for the answers to all your questions regarding your health! You can find me @deannaholdren and submit any questions you have, which could get answered on the show.
--
Let's Connect!
To get more info and updates on the podcast and connect with me on my personal account
@deannaholdren
Check out the website for more info!
https://deannaholdren.com/
Show Support:
If you enjoy this podcast please Rate, Review, Subscribe and SHARE this out on Apple Podcasts
Big shout out to our team that makes this show possible!
If you are looking to start your own podcast hit up @upstarterpods on Instagram!