The Habit Healers

What Should You Change First to Protect Your Memory? A Clue From 102 Nuns’ Brains

High blood pressure may be the most overlooked risk factor for dementia, and it’s the one you can actually check at home. In this episode of The Habit Healers Podcast, I

If Heart Disease Runs in Your Family, Do Your Habits Matter?

If heart disease runs in your family, does changing what you eat even matter? In this episode of The Habit Healers Podcast, I share my own family history of early heart a

Does Your Blood Sugar Really Need to Stay Below 140 All Day?

Is a blood sugar spike above 140 after eating actually a problem if you don’t have diabetes? If you wear a continuous glucose monitor (CGM) and feel a little sting every

Why Do Healthy Food Swaps Sometimes Leave You Unsatisfied?

Thank you Luanne Novak, David Hawkins, Catherine G, Karen Frye, K Nauman, and many others for tuning into my live video with Chef Martin Oswald! Join me for my next live

10 Ways to Protect Your Independence, Built Into Your Everyday Routine

Functional fitness for older adults is really about one question: what do you want to keep doing on your own? In this episode of The Habit Healers Podcast, I walk you thr

Your Smoothie Was Breakfast. Why Are You Hungry an Hour Later?

Why am I hungry after a smoothie? If your healthy breakfast smoothie leaves you standing in front of the pantry an hour later, this episode of The Habit Healers Podcast i

How to Know If a Treatment Is Actually Worth the Side Effects

How to Read a Medical Study and Actually Decide: Number Needed to Treat, the 10-Minute Triage, and Your Values Your doctor says a new treatment looks promising. Before y

She Reversed Prediabetes With 6 Habits That Don't Require a Gym, a Diet, or a Doctor's Visit

Can you reverse prediabetes naturally and lower your fasting blood sugar without medication? One of my Substack readers went from a fasting glucose of 116 to 91 in four m

Why Do the Earliest Signs of Parkinson’s Show Up Outside the Brain?

What if the earliest signs of Parkinson’s disease show up in your gut, years before the first tremor? In this episode of The Habit Healers Podcast, I walk through what th

Alcohol Raises Cancer Risk. If You’ve Been Drinking for Years, What Does Cutting Back Now Change?

Does alcohol cause cancer, and does quitting actually lower your risk? Most women have never been given a straight answer about alcohol and breast cancer risk, so today I

The Real Reason Your Exercise Habit Never Lasts and What to Do Instead

Why can’t you stick to an exercise routine? It may have nothing to do with discipline. In this episode of The Habit Healers Podcast, I explain the research finding that b

Five Health Experiments You Can Run on Yourself Starting Monday

Your fitness tracker, your continuous glucose monitor, and your home blood pressure cuff are all giving you real numbers. The problem is that most of those numbers are no

You Don’t Need to Exercise Every Day. Here’s How to Make Two Days Count.

Is exercising only on the weekend enough? If you sit at a desk all week and cram your workouts into Saturday and Sunday, the research on weekend warrior exercise is bette

The Cure for Sitting Disease Isn't Standing. It's This.

Is sitting too much really the problem, or is it the chair? In this episode I explore the surprising science of floor sitting, sitting disease, and why your standing desk

When Does Stress Actually Raise Your Blood Sugar?

Why is your blood sugar high when you didn’t eat anything extra? If stress and cortisol are spiking your glucose, the answer may come down to one thing nobody talks about

Are you tired, losing hair, or unable to keep your legs still at night? One blood test could explain the cause.

Tired all the time but your bloodwork keeps coming back normal? In this episode, I explain iron deficiency without anemia, the hidden gap between a normal complete blood

Before You “Just Do Kegels," Listen To This

Bladder leaks are one of the most common problems women quietly live with, and one of the least talked about. If you leak urine when you laugh, cough, sneeze, or exercise

Five Evidence-Based Habits, Stacked Together, Slow Your Aging.

Can you actually slow biological aging with small daily habits? New research on epigenetic clocks says yes, and the effect sizes might surprise you, because they look tin

What If Meal Prep Didn’t Mean Eating the Same Thing All Week?

The moment that got me was when Chef Martin Oswald took a plain batch of hummus and turned it into a curry sauce. He loosened it with a little liquid, added yellow curry

The Sleep Paradox: Why Everything You're Doing to Fix Your Insomnia Is Making It Worse

If you struggle with chronic insomnia, wake up at 3 AM with your mind racing, or feel tired but wired no matter how perfect your sleep hygiene is, this episode is for you