Category: Podcast Episodes

Mimi is a Culinary Nutrition Expert, AHCC educator, registered dental hygienist and Host of The Medicin Podcast. She has been helping people prevent disease for over 10 years now, by educating and empowering individuals to be their own best health advocates. Today, her primary area of disease prevention education surrounds Immune Intel AHCC + other medicinal mushrooms. Unfortunately there is a significant gap between the clinical research of mushrooms and the general public, so Mimi is committed to being the link between research and the public via online education, social media and her podcast, The Medicin.

Dr. Chris Lee is founder and CEO of Elemental Shift
Consulting, a neuroscience based consulting
company educating on brain based creativity,
motivation, productivity and research based strategy
for a healthier mindset.

Dr. Chris has consulted with 8 figure stock brokers
on Wall Street to technology companies in
California on using custom biometric and
neurofeedback data to build more resilient
companies from the inside out. He has proudly
served over 1,500 individuals and is currently working
to get his neuroscience backed mindfulness
technique into the United States prison systems.
Dr. Chris uses the latest research and personal case
studies to personalize specific brain training
strategies based on each individual and company’s
needs so they can become anti-fragile to external
changes and activate more neurologically sound
problem solving ability’s at will.
Extremely proud father to his extraordinary Daughter
Phoenix who is the greatest thing that has ever been
gifted into his life.

You can reach Dr. Lee @

twitter.com/dr_chrislee facebook.com/dr.chrisleemindful www.instagram.com/drchrislee/

Let’s start with how we start our day.

I have read articles that state that the average American is exposed to at least 5 stressors within the first couple hours of the day.

The first is the hard sound of the alarm ekk ekk ekk, kicks you out of sleep, and immediately spikes your cortisol levels, then you hurry up and try to shower, if you have kids, you have to get them ready, if you have a husband , he can be another kid, where is my coffee, if you drive in Orlando where people drive 5 miles an hour for some reason, you may have road rage, etc

What does this do? Spikes your cortisol levels. 

There is a research study in PubMed labeled Physiology, Cortisol states that “Cortisol acts on the liver, muscle, adipose tissue, and pancreas.” 

It goes on to say “The presence of glucocorticoids, such as cortisol, increase the availability of blood glucose to the brain.”

If you are constantly in a stressful state, your body thinks that you are always in danger.

Since the human body prefers sugars for quick energy, have you realized that you tend to crave sugary foods when you are stressed.

On top of cortisol, excessive sugars play on the dopamine receptors aka pleasure center in your brain. Primarily short term pleasure.

The best way to manage our cortisol levels is by getting quality sleep. I don’t have to mention any studies here.

Anyone who is sleep deprived will tell you how much worse they feel vs the day that they get quality sleep. I know that I am less patient if I do not sleep well.

I will release a full episode in the future on quality sleep, but

Here are some quick things to do at home to improve sleep quality:

1. It starts with your habits the night before. Keep your home cool. The cool weather mimics nighttime. If you are hot, especially sweating, it makes it hard to fall asleep. Some experts say as cool as 68 degrees, I say whatever works for you. I turn my A.C to 71 degrees every night. I am a freak though cause I turn off my A.C every morning and open the doors. That is a conversation for a different day .
2. After the sun goes down, minimize exposure to bluelight. Close the curtains, use light blocking curtains if possible. You can get them on Amazon. Also, get a pair of blue light blocking glasses, especially if you watch t.v at night. Anylight that you will have on at night, make sure to use blue light blocking bulbs for that room or area. Turn on the blue light filter on your phone as well. In fact, mine comes on automatically every night at 9 p.m. If I send my friends a screen shot after 9, it is bright orange and they get mad at me. Here is a page on Amazon where you can get all these products  Amazon
3. Set your alarm to a soft tone or light. It will make for a more pleasurable morning experience. Especially if you implement the other changes I mentioned, you shouldn’t wake up feeling like you want to break the clock. 

These are just a few tips on sleep, but it is a good place to start. I will release a complete episode on sleep in the future.

Next, let’s talk about water.

There are many studies that explain that drinking water 30 before and after eating can improve thermogenesis which leads to more energy expenditure and weight loss. 

I released an episode 2 months ago on the toxins in our drinking water. I will put a link to that episode in the show notes.  Water & Hydration

In short, quality tests show that from tap to bottled water there can be over 100 toxins. 

This includes residue of Tylenol, rocket fuel, farming residue and much more.

So, get a good filter. I prefer Zero water. It removes a lot more toxins than Pur or Brita.

If you can afford it, replace the shower heads in your home. Our skin is our largest detox organ. The toxic water we tend to shower, wash our hands and even brush our teeth with seeps into our bloodstream. 

Now, Let’s talk about air quality. If you talk to anyone who struggles with asthma, they will tell you the challenges they face when they are surrounded by poor air. 

Poor air quality does just impact people with asthma.

There is an article on epa.gov which indicates that “Research has linked regulated air pollutants such as ozone and particulate matter (PM) to lung and heart disease and other health problems.”

A study published online in the journal Environment International, links air pollution to changes in the structure and function of the human gut microbiome. This Study

explains that breathing dirty air takes a heavy toll on gut bacteria, boosting risk of obesity, diabetes, gastrointestinal disorders and other chronic illnesses.

So here are some ways to improve air quality in our homes

1. Have plants

Common houseplants can improve indoor air quality by taking in carbon dioxide and releasing oxygen. Many common houseplants also have the ability to remove traces of toxic chemicals from the air.

2. Get an Air Purifier

It says it in the name. Purifies the air you breathe in your home.

3. Air out your home

Open the windows and doors from time to time and let fresh air in. 

I open the windows and doors in my home for at least 1 hour each day. 

When I say this, I am assuming that the air is fresh in the area you live.

I am saying this as a pun, air pollution is a real thing.

4. Get Essential Oils along with Diffuser.

Mine is set up to start spraying at 5:30 every morning. I wake up at 6 most days and I wake up feeling amazing and the air smells great. 

Essential Oils do more than just make your home smell nice. 

They can control or even remove fungi. 

Which leads me into my next point!

5. Natural cleaning products 

Many of these products are made with Essential Oils 

Which are a great alternative to synthetic chemicals

Rightfully so, there are more companies that provide natural cleaning products.

 I mentioned at the start of the episode how I used to struggle with asthma. 

One of the worst asthma attacks I have ever had was after using a really strong cleaner. 

I personally use products from Grove Collaborative, but honestly there are many companies that provide natural products. 

You can even start by going to the cleaning aisle in Whole Foods and other similar stores. 

I actually started by purchasing products from Amazon. 

I want to add here that you may want to think about using natural products like deodorant, face cream, lip balm etc. to eliminate toxins trace elements like aluminum. 

Especially since there are many chemicals that are banned in other countries that we allow in the products in the U.S

Now that we know this! 

Let’s diminish your exposure to environmental toxins. 

When many of us talk about weight loss, one of the first things we think of is  eating less calories than we burn

While, it is true that we need to burn more calories than we consume,  if you just focus on calories few things usually happen:

1. You don’t feed your muscles adequately, so you end up looking frail even though you lost a lot of weight.
2. You lost the weight, but struggle to keep it off or you easily gain weight whenever you eat something that may be “fattening” 
3. You don’t feel as strong as you should because your lean muscles are underfed

According to PubMed “Metabolic flexibility is the ability to respond or adapt to conditional changes in metabolic demand.” It goes on to say “This broad concept has been propagated to explain insulin resistance and mechanisms governing fuel selection between glucose and fatty acids, highlighting the metabolic inflexibility of obesity and type 2 diabetes.”

There is also a connection between metabolic inflexibility and diabetes

Another PubMed article indicates that “Fatty acid availability, uptake and oxidation all play a role in metabolic flexibility and insulin resistance.”

It goes on to explain “  During high fatty acid availability, fatty acid transporters may limit cellular and mitochondrial fatty acid uptake and thus limit fat oxidation.”

So,  what do we need to do? 

Train our metabolism to convert energy from the nutrients you eat. 

It doesn’t matter if you are in a calorie deficit, if you cannot efficiently convert food into energy. 

Calorie counting assumes  that you absorb or digest all the food you eat, which is not the case. 

In fact, excessive restriction can lead to nutrient deficiency. 

Lastly, calorie counting doest take into consideration insulin action, metabolic health, types of nutrients and much more!

Let’s talk about some general tips for promoting metabolic flexibility. There are different ways and recommendations to achieve metabolic flexibility. In fact, I do not think 1 method works for everyone. 

Remember, before making any dietary changes, especially if you have underlying health issues, please contact a medical professional 

Here are some guidelines:

1. Keep your blood sugar constant by tracking your blood glucose. The benefit here is that you will have an understanding of how much sugar you have in your blood at any given time.  If your blood sugar is consistently high, then you are more likely a sugar burner. In theory, this means that your metabolism is as accustomed to burning fat for energy as needed, aka ketosis.
2. Eat mostly complex carbs. That helps to keep your blood sugar steady, especially on days that you are not as active. Remember that you can download a Glycemic Index or Glycemic Load App that explains which foods spike or keep your blood sugar steady. 
3. Carb cycle. In previous episodes I explained that I eat good sources of fat during the day when I am not as active and carbs, especially if I eat simple carbs, within an hour prior and post lifting. That way I do not deplete muscle glycogen. 
4. Stay away from juice, sodas and high sugary drinks. Those spike your blood sugar and oftentimes you will end up storing most of the glycogen or worse as fat. 
5. It is natural here to say, drink water. Stay hydrated. This important for many reason. I.e often times when we think we are hungry, we are just thirsty, try it! Drink water 30 minutes before and after each meal. Make it a regular part of your practice. In addition, research explains that the energy your body uses to eat water to body temperature can lead to more calorie burn. 
6. Lastly, Walk, walk, walk. Make sure to get at least 10k steps per day. Walking promotes fat oxidation which is breaking down triglycerides  from body fat for energy. In fact, I get at least 5k steps before I eat most days. So yes, to get a chunk of your steps before eating and even if you cannot, still aim for 10k at minimum. Walking and movement should never be a maybe. It is vital for your health and metabolism.  
7. Lastly, listen to The ZecoHealth show weekly for tips to continue to transform your body into  a fat burning machine. 

Meet Dr. Donna Mazzola is a Pharmacist with a Master’s degree in Functional Medicine and Human Nutrition and Master’s in Business Administration.  After obtaining a Doctorate in Pharmacy, Donna realized that medicine has a place in healing, but it’s the balance between nutrition and medicine that impacts disease. Following a diagnosis with Hashimotos in 2015, she realized it was difficult to find reputable scientific information to support her healing journey. As a result, she created the blog drautoimmunegirl.com and on IG and FB @drautoimmunegirl, to become that source.  Drautoimmunegirl is a blog with a mission to identify the root cause of disease and empower you to take control of your health!Her entrepreneurial spirit pushed her obtain a Master’s in Business Administration in 2015.  Not only did she create her personal brand shortly there after but she also co-founded a tea company that aligns to her mission.  AutoimmuniTea is a brand of tea blends that support the immune system, and are effective for symptom support. At  AutoimmuniTea blends have been created with the Science behind the herbs to help those suffering from symptoms of chronic illness 

You can find out more about Dr. Mazzola on her Instagram https://instagram.com/drautoimmunegirl?utm_medium=copy_link

Dr. Stone is a licensed Naturopathic physician in the state of Arizona and owner of Stone Naturopathic. She first started her practice in 2013 out a friend’s office in Mesa. She then ventured out on her own in 2015 and her practice continues to evolve & grow over time.

She grew up in Ohio and obtained her B.S. in Biology from Kent State University. She then moved to Arizona in 2007 to attend the Southwest College of Naturopathic Medicine where she earned her naturopathic medical degree. As her practice grew, Dr. Stone developed a passion for helping women with gut, hormone, adrenal, and thyroid issues. She was tired of hearing that women were not being heard by their health practitioners and instead brushed off or given an unnecessary prescription. She continues to fine tune her practice and is always learning more about the big world of endocrinology and gastroenterology. Dr. Stone believes there is nothing is more satisfying than seeing a person achieve not only physical wellness, but also emotional wellness and genuine happiness. She believes each patient deserves her undivided attention and palpable compassion. She wants Stone Naturopathic to feel like home for you.

She is a proud member of the American Association of Naturopathic Physicians, the Arizona Naturopathic Medical Association, and the Homeopathic Academy of Naturopathic Physicians.

You can connect with her on Instagram @drstoneaz or via phone P: 480-331-7353

So, what is inflammation? Generally speaking, inflammation is the body’s response to an irritant. For example, if you get a cut, that swelling that develops is inflammation. The cut signals to your body that there is an injury and your body sends inflammatory cells to engage in tissue repair. So, inflammation is how our body protects itself  from things that may harm it. 

We now know how the integrity of our gut impacts our health and body weight. An article written by Harvard Health indicates that when we eat food, our gut breaks it down into small pieces. Only the smallest pieces get absorbed into our blood. The rest is eliminated as waste material. The rest is eliminated as waste material. Some bacteria are better able to chop food into those smallest pieces that get digested, add calories to our body and thereby tend to increase our weight. Theoretically, if our guts have more of those kinds of bacteria, it should be harder to lose weight. 

An article published in Bio Medical Central discusses that Owing to the essential role of the gut ecosystem in maintaining host physiology, its alteration can trigger a wide range of physiological disorders, including low-grade inflammation, metabolic disorders, excess lipid accumulation, and loss of insulin sensitivity, which increase the risk of developing metabolic diseases.

Now, let’s talk about Oxidative Stress. He is Inflammation’s rowdy cousin. Well, according to Health Line Oxidative stress is an imbalance between free radicals and antioxidants in your body. Free radicals can cause large chain chemical reactions in your body because they react so easily with other molecules. These reactions are called oxidation. They can be beneficial or harmful. 

Oxidation is a normal and necessary process that takes place in your body. Oxidative stress, on the other hand, occurs when there’s an imbalance between free radical activity and antioxidant activity. When functioning properly, free radicals can help fight off pathogens. Pathogens lead to infections. 

I came across this article on Medical News Today that Oxidative Stress that indicates that Mild oxidative stress may also protect the body from infection and diseases. Mild oxidative stress may also protect the body from infection and diseases. A large body of scientific evidence suggests that long-term oxidative stress contributes to the development in a range of chronic conditions. Such conditions include cancer, diabetes, and heart disease.

A Pub Med study indicates that oxidative stress is involved in several age-related conditions (ie, cardiovascular diseases [CVDs], chronic obstructive pulmonary disease, chronic kidney disease, neuro-degenerative diseases, and cancer), including sarcopenia which is the lost of muscle as we age and frailty. 

Now, Oxidative Stress and Inflammation sometimes work together. Another Pub Med article indicates that oxidative stress can activate Inflammation pathways. In fact, The inflammation triggered by oxidative stress is the cause of many chronic diseases.  So then excess of both is damaging to our bodies in so many ways!

SO! Let’s talk about some ways to reduce both!

1. Get quality sleep
2. Reduce stress levels, including Oxidative Stress
3. Improve your Omega 6 to Omega 3  profile. Inflammatory vs Anti-Inflammatory. According to an article in  Pub Med  Several sources of information suggest that human beings evolved on a diet with a ratio of omega-6 to omega-3 essential fatty acids (EFA) of approximately 1 whereas in Western diets the ratio is 15/1-16.7/1
4. Eat foods that are gut friendly. This may mean more non-gmo, organic fresh foods.
5. Eat adequate fiber
6. Do not ignore micro nutrients.Our bodies and cells need vitamins and minerals to properly function.
7. And of course! Follow my Instagram @zecohealth and subscribe to The ZecoHealth Show on Spotify, Google, Amazon and Apple Podcasts.
8. Now, these are just some things we can do, but it is a good place to start! 

1. How can we best deal with adversity?
   You need to be vulnerable and ask for help. You need to surrender and seek help.
2. How do we build resilience?
   Going through tough situations, learning and growing from them, but it starts with being vulnerable.
3. Why do horses make such good partners in your coaching practice?
   Horses are in the present moment. They pick up on our energy. They act as a mirror.
4. What role does our culture play in creating over-drinking?
   The constant advertising of alcohol. Our short term memory and the mentality to drink as an escape.
5. Why is it so hard for people to admit they’re struggling with alcohol?
   It is tough to be vulnerable and it is tough to admit we need we help
6. Is there a “best-way” to quit drinking?
   It starts with being vulnerable and asking for help. Focusing on things that train us to believe in ourselves. Removing all alcohol from your home to remove the temptation.
7. How can women best deal with mindset hurdles?
   The Model teaches you to question things, to know what we are thinking and why. The person you think of can be the circumstance and you can connect your thought to your action.
8. What is the best way to get in touch with you?
   On my Instagram @nancymckay_ On my website https://amazingoutlookcoaching.com

• Tell us about yourself and qualifications
• He is an Endocrinologist who completed medical school in Puerto Rico. Completed his residency in internal medicine  in Orlando. Moved to endocrinology, diabetes and metabolism at USF. He now works in a private group of 6 endocrinologists based out of Maitland and Orlando. 
• Explain to my listeners what is the Endocrine System
• A system that is less known. A organ system that involves all the glands in the body that makes hormones. It controls all the functions of your body. I.e the heart, thyroid, hormones.
• What are some things that contribute to low testosterone?
• The main one is keeping a good weight. As you gain fat tissues, your testosterone levels are suppressed. Other main factors are lack of exercise or quality sleep. Stimulate your muscles, weightlifting plays a role. There are other factors that play a role. 
• What connection is there between our metabolism and our hormones? 
• Metabolism is tied into how we process foods and break them down into energy. If you have poor hormones, you won’t be able to break down foods correctly. Your hormones are connected to how your body uses food and energy. Meiditiation, breathing exercise, walking are some things to balance your cortisol levels.
• What hormones are created by our fat cells and how do they impact our health?
• One is leptin, the hormone that tells you that you are full. Constantly eating can lead to a deficiency in leptin. We are still studying some of the hormones and what they do. Many are connected to insulin insensitivity. There is a hormone in our fat cells that takes testosterone and converts.
• Why do people who have diabetes struggle to lose weight?
• Gaining weight puts you at a higher risk of being diabetic. Insulin is an anabolic hormone which leads to weight gain. Excess sugars and insulin resistance tells your body that there is no sugar. Lack of protein, hydration and other factors can play huge roles. 
• Give us a connection between Thyroid disease and diabetes?
• The most known connection is with type 1 diabetes which is an autoimmune condition. That is when the body is attacking a part of you. One you have an autoimmune condition, it raises your chance of getting another. The most common thyroid issue is hypothyroidism. People with low thyroid issues have an increased risk of type 2. 
• What are some foods that tend to have hidden sugars and how can we learn to recognize them?
• It is important to learn how to read labels. A lot of sugars are added to things we think do not have them like yogurt, sauces, etc. Many cereals, sport drinks, and energy drinks are high in sugar. Look for words that end in ose, juices and other words that mask sugar name. 
• If you had to put a finger on it, what are some habits that make it hard for us to manage our weight?
• One is a lack of physical activity. I.e walking. Eating a lot of the foods we are used to that may not be good for us. I.e a big glass of juice with our meal. Yo-yo dieting is a huge factor. 
• Tell us how we can get in touch with you and request your services? 
• Preferably via Instagram  @dr.kenneth.rodriguez Their website is     http://floridaendocrine.com/   and phone # is 407-629-4901

Take the scenic route and enjoy the ride!

About 71% of the Earth is covered in water

Water is of major importance to all living things; in some organisms, up to 90% of their body weight comes from water. Up to 60% of the human adult body is water.

According to The Journal of Biological Chemistry , the brain and heart are composed of 73% water, and the lungs are about 83% water. The skin contains 64% water, muscles and kidneys are 79%, and even the bones are watery: 31%.

1. Water acts as a medium in which various metabolic and  biochemical reactions take place.
2. Water helps in absorption of various nutrients present in the food in the digestive system.
3. Water helps in maintaining body temperature
4. Water helps in removal of waste materials from the body
5. Among other important functions

• Metabolic Functions-  If we want to speed up our metabolism, we need to increase thermogenesis.  Thermogenesis is a metabolic process during which your body burns calories to produce heat.  A study in PubMed In 14 healthy, normal-weight subjects (seven men and seven women), they  assessed the effect of drinking 500 ml or 16 ounces of water on energy expenditure. To estimate the effect of water drinking 500 ml of water increased metabolic rate by 30%. The increase occurred within 10 min and reached a maximum after 30-40 min. So they conclude that the thermogenic effect of water should be considered when estimating energy expenditure, particularly during weight loss programs.
• Absorption of Nutrients- An article in Mayo Clinic states “Water helps break down food so that your body can absorb the nutrients. Water also softens stool, which helps prevent constipation” 
• Body Temperature and Removal of Waste- According to Harvard School of Public Health “ Water helps to restore fluids lost through metabolism, breathing, sweating, and the removal of waste. It helps to keep you from overheating, lubricates the joints and tissues, maintains healthy skin, and is necessary for proper digestion. It’s the perfect zero-calorie beverage for quenching thirst and re-hydrating your body.”

Why do you feel quenched when you drink sodas or high sugary drinks:

First, listen to episode 5 to understand the sugars or fake sugars in sodas and how they damage our metabolism and lead to weight gain, yes, even the 0 calorie diet soda.

Second- You may feel a temporary relief because the  bubbles in a cold can of Coke may actually trick your brain into thinking its thirst has been satisfied. In actuality, the phosphoric acid in soda binds to calcium, magnesium, and zinc in your body, you’ll soon be flushing those vital nutrients down the toilet. 60 Minutes later,  a sugar crash hits you hard. You’re left feeling cranky, sluggish, thirsty, and guess what!  ready for another soda.

Third- Do not wait until you are thirsty! Another article in Mayo Clinic indicates “when you’re thirsty, you could already be dehydrated, having lost as much as 1 to 2 percent of your body’s water content. And with that kind of water loss, you may start to experience cognitive impairments — like stress, agitation and forgetfulness, to name a few.”

Now that we know all this, what’s next?

For starters, we need to make sure we are hydrated. But, how much water do we need to drink? In my earlier show I recommend the pee test. You can tell that you are hydrated based on the color of your pee. I put a link to the hydration pee test  in the show notes. 

Then, find clean sources of water. Spring or Mountain Water if possible. Not all bottled water is made equal. Research conducted by EWG found 38  pollutants in 10 major brands. 

In addition, make sure the bottle your water comes in is BPA free.

According to a paper published  by The World Health Organization indicates that  several research studies in rodents of variable quality have suggested that BPA treatment during development can cause alterations in brain development and behavior. 

Another study published in PubMed  indicates that BPA has been shown to play a role in the pathogenesis of several endocrine disorders including female and male infertility, precocious puberty, hormone dependent tumours such as breast and prostate cancer and several metabolic disorders.

A three year study published  by Scientific America found more than 200 unregulated chemicals in the tap water of 45 states.

Zero Water is my favorite filter. I don’t have a discount or promotion code for them, but I use them because they use a 5 stage filtration system that removes over 99% of contaminants. 

Lastly, upgrade your water. I use Liquid IV in every bottle of water I drink. They provide an optimal ratio of ingredients designed to enhance rapid absorption of water and other nutrients into your bloodstream.

An article  published  in PubMed indicates that exercise leads to a progressive water and electrolyte loss from the body as sweat is secreted to promote heat loss. It goes on to say the addition of sodium, and perhaps also of potassium, may be important for rehydration after exercise.

An article published by  The American College of Sports Medicine recommends addition of proper amounts of carbohydrates and/or electrolytes to a fluid replacement solution is recommended for exercise events of duration greater than 1 hour. 

This may actually enhance performance. 

Now, there are a variety of beverages formulated to provide fluid, carbohydrates, and electrolytes during and following exercise. Namely, sports drinks.  Which commonly contain 4 to 8% carbohydrate and small amounts of electrolytes. The efficacy of consuming such beverages has been questioned primarily because of concern that beverage high carbohydrate content may inhibit gastric emptying rate and fluid absorption during exercise, thereby jeopardizing physiological homeostasis                            

 But, Liquid IV uses a mix of 5 essential vitamins and about 3x more electrolytes than sports drinks. They call this- Cellular Transport Technology. A combination of  sodium- potassium and glucose to aid the delivery of water to your cells for more efficient use. 

I mix a packet in every 32 ounce of water I drink, especially during exercise instead of high sugar sports drinks! 

Go to  liquid-iv.com  or click on the link in the description of the show or show notes and use code ZECOHEALTH to get 25 % off your orders. 

Never forget the importance of hydration!