Advertise on podcast: Everyday Health Hacker by Dr. Liza Leal

Dr. Liza Leal, Chief Medical OfficerMeridian Medical Dental Healthcare, powered by Meridian Health Institute Osteoporosis is one of my favorite topics because it brings together medicine, nutrition, exercise, aging, and our overall quality of life. What is osteoporosis? Bone is living, constantly changing tissue. As we age, we want to preserve bone strength and reduce fracture risk. Strong bones help us remain mobile, independent, active, and confident. Hip, knee, and shoulder replacements can restore mobility—but prevention and maintaining musculoskeletal health should start decades earlier. Question for listeners:What do you want your mobility to look like when you’re 70 or 80? 1. Exercise: Load the BoneBone responds to appropriate physical stress. Weight-bearing activity Walking Stairs Hiking Dancing Appropriate impact exercise Resistance training Free weights Resistance bands Machines Body-weight exercises You don’t necessarily need an hour and a half at the gym. Start where you are.For someone with limited mobility: Chair exercises Sit-to-stand exercises Beginner walking programs Sit and Be Fit YouTube-based exercise programs For more active individuals: Add resistance training Hand weights during appropriate workouts Weighted vest when appropriate Rucking for advanced exercisers Important: Exercise needs to match the individual’s fitness, balance, joint health, fracture risk, and medical history. 2. Balance MattersStrong bones are important—but preventing falls is equally important.Simple balance practice: Stand near a counter or sturdy chair. Practice balancing on one leg. Progress gradually as balance improves. Yoga and similar exercises can improve balance and body awareness. Goal: Strength + balance + mobility. 3. Nutrition: Feed Your BonesBone health isn’t just about calcium. Think about: Adequate protein Calcium-rich foods Vitamin D Overall nutrient-dense diet Limiting excessive added sugar and highly processed foods Dairy can be an excellent source of calcium and protein for people who tolerate it, but it isn’t the only way to meet calcium needs. Protein matters because we’re not just protecting bone—we’re protecting muscle.Muscle helps support the skeleton, maintain mobility, and reduce fall risk. 4. Vitamin DVitamin D is important for calcium absorption and bone health. Rather than assuming everyone needs the same amount: Check vitamin D when clinically appropriate. Supplement based on individual needs. Recheck levels when using higher-dose supplementation. Podcast safety point: Very high-dose vitamin D should be medically supervised rather than routinely taken without monitoring. 5. Make Healthy Living PracticalYou don’t have to completely redesign your life. Ask yourself: What am I already doing that I can make healthier?Walking the dog? → Add an appropriate resistance component.Watching TV? → Do chair exercises or resistance bands.Going upstairs? → That’s weight-bearing activity.Not ready for the gym? → Start with a 10-minute home workout. Small improvements performed consistently can become lifelong habits. The Bigger PictureWe’re not exercising just to look better today. We’re preparing ourselves to: Travel Play with our grandchildren Continue working if we choose Stay independent Get out of a chair easily Reach into a cabinet Carry groceries Keep doing the things we love The exercise you do at 40, 50, and 60 is an investment in what you’re able to do at 70, 80, and beyond. Mobility is life.Healthy aging isn’t simply about living longer. It’s about maintaining the strength, balance, bone health, and independence to enjoy those additional years. Listener question:What are you doing today to stay strong and mobile for your future? Leave me a comment below—I would love to hear what you’re doing.

I'm Dr. Liza Leal, your everyday healthhacker and the Meridian Minute, and today we're talking about better sugar alternatives, hidden additives in sweeteners, and simple ways to support your health through nutrition. At Meridian Medical Dental Healthcare powered by Meridian Health Institute, we really believe in caring for the entire body — from head to toe — and that includes what we're putting inside our bodies every day. One of the most common questions I get from patients is:"Doc, what sweetener should I use? The pink packet? The blue packet? The green packet?" And honestly, it can get confusing because there are so many products on the market. What I usually tell patients is this:The less processed the sweetener, the better. Now, some artificial sweeteners have been controversial over the years. Certain studies have raised concerns about possible long-term metabolic effects, gut microbiome disruption, increased cravings, or other health concerns when consumed heavily over time. The research is still evolving, so I always encourage moderation and reading labels carefully. Two of my favorite alternatives are: Pure stevia Monk fruit The key word is PURE. A lot of commercial sweeteners marketed as "stevia" actually contain additives like: maltodextrin dextrose sucralose artificial flavorings Those additives may still affect blood sugar and insulin response, even if the front label says "zero sugar." So flip the package over and read the ingredients. Pure stevia leaf extract and monk fruit are popular because they generally do not spike blood sugar significantly, making them helpful for many people trying to improve metabolic health or reduce sugar intake. Now let's talk about why this matters. When we constantly spike our blood sugar with highly processed carbohydrates and sugars, our insulin levels rise. Over time, this can contribute to: weight gain inflammation fatigue insulin resistance metabolic dysfunction And many people notice that after a high-sugar meal or drink, they crash afterward and feel tired or sluggish. One sweetener people ask me about a lot is erythritol. Erythritol is a sugar alcohol commonly used in sugar-free products. It has very few calories and minimal impact on blood sugar for most people. However, some individuals may experience bloating or digestive discomfort, especially if they already struggle with IBS or sensitive digestion. Nutrition is never one-size-fits-all. Another thing I encourage patients to focus on is building a balanced breakfast instead of skipping meals entirely. Now, intermittent fasting can work well for some people, but many patients unintentionally under-eat during the day and then overeat later at night. So instead of focusing only on fasting, I encourage patients to prioritize stable blood sugar and adequate protein intake. Some easy breakfast ideas include: chia pudding with almond or coconut milk oatmeal with flaxseed and berries walnuts or pecans in moderation protein smoothies without added sugars I personally love chia pudding:Just add chia seeds to almond milk or coconut milk, let it sit overnight, then add berries, nuts, or cinnamon in the morning. Simple. Easy. Nutritious. And speaking of nuts — while nuts do not contain cholesterol, some are higher in fats and calories than others, so portion size still matters. But many nuts, especially walnuts and almonds, may actually support heart health when eaten appropriately. One of the biggest takeaways today is this:Your body does best with foods that are closer to nature and less processed. Read labels.Watch hidden sugars.Focus on protein and fiber.And remember — small consistent choices create long-term health. We'd love to hear from you in the comments:What are your favorite healthy sugar alternatives or breakfast hacks? And if you enjoyed today's episode, please subscribe, like, and share the Meridian Minute. We'll see you next time.

Hi everyone, I’m Dr. Liza Leal, your host today for the Meridian Medical Dental Healthcare Podcast, powered by Meridian Health Institute — and I’m also known as your Everyday Health Hacker. Today we’re talking about what’s really happening to your collagen, muscle, and hormones when you’re on GLP-1 medications — and more importantly, what you can do to stay looking healthy, strong, and vibrant while you lose weight.  A lot of people using GLP medications experience rapid fat loss. While that’s wonderful for metabolic health, many people start noticing changes in their skin. Their face can look more hollow or sallow, skin may feel thinner or less elastic, and they may notice sagging in areas like the jawline, neck, arms, or abdomen.  So let’s talk about how to prevent that. 🥩 Protein Is Non-NegotiableThe first thing I tell patients on GLPs is: You must be eating enough protein. At a minimum, most people need around 100 grams of protein per day, though that varies based on body size and muscle mass. If someone isn’t eating enough, we may slow the titration of their GLP medication. Your body needs nutrients in order to regenerate tissue — especially collagen and muscle. Even if you are taking collagen supplements, it often isn’t enough by itself during rapid weight loss. Research shows that after significant weight reduction, facial collagen can decrease — which is why we have to be proactive. 🧬 Why Collagen Loss HappensWhen fat volume decreases quickly, the structural support beneath the skin also declines. That can lead to: Hollowing in the cheeks Looser skin in the face and neck Crepey skin on the arms or abdomen This is sometimes nicknamed “Ozempic face,” but it’s really collagen loss combined with fat loss. 💡 How We Stimulate Collagen One treatment we use is Ultherapy PRIME, an FDA-cleared ultrasound treatment that stimulates fibroblasts to produce collagen. It can be used on the face, neck, décolleté, arms, abdomen, and other areas that need tightening. We also use Radiesse, a calcium hydroxylapatite (CaHA) biostimulator. When hyper-diluted, it isn’t used as a filler — it’s used to stimulate your own collagen production and improve skin firmness and elasticity.  The goal is never to make you look “filled.” The goal is to help you look naturally supported and refreshed. 💪 Muscle Preservation = Metabolic ProtectionPeople ask, “How do I keep muscle while losing weight?” Two essentials: ✔ Protein ✔ Resistance training If you’re over 40, lifting weights should be part of your weekly routine. Muscle supports metabolism, protects joints, and helps skin look better by maintaining structure underneath. 🔥 Thyroid & Weight Loss ResistanceAnother hormone we have to talk about is the thyroid. Your thyroid controls your metabolic rate. Some patients do everything right — exercise, eat well, follow their GLP plan — but still struggle with fatigue and slow weight loss. They’re often told their labs are “normal.” But there’s a difference between normal and optimal. TSH (thyroid stimulating hormone) may fall within a wide lab range, but many women feel best when it’s in a tighter, more optimal window. Personalized thyroid care can include different forms of T3 and T4 depending on the individual. There is no one-size-fits-all thyroid plan. Personalized medicine is key. 💧 Hydration & GLP MedicationsGLPs often blunt thirst signals, which can lead to dehydration. Aim for: 8 or more large bottles of water daily Add sugar-free electrolytes to 1–2 bottles Hydration supports metabolism, skin health, muscle function, and energy levels. 🧠 Hormones in Midlife (Women)In your 40s and beyond, hormonal shifts can affect fat distribution, mood, and skin.Many women experience: Increased estrone production from fat tissue Lower estradiol and progesterone Symptoms of progesterone decline may include: Poor sleep Night waking Irritability Breakouts Balancing hormones supports body composition, mood, and overall vitality. 🥗 How to Calculate Your ProteinHere’s a simple method: Take your weight in pounds Divide by 2 to estimate kilograms Aim for about 1 gram of protein per kilogram So if you’re 140–180 pounds, you may need roughly 70–90+ grams daily, often closer to 100 grams during active weight loss.  Great sources include fish, lean meats, eggs, and protein smoothies. ✨ Collagen Nutrients Collagen peptides: 10–20 grams per day Vitamin C: 500–1000 mg daily to support collagen synthesis Look for high-quality, pharmaceutical-grade supplements to ensure proper dosing. ⚖️ Safe Pace of Weight LossIdeal pace: ½ to 1 pound per week Some patients lose 2–4 pounds weekly at first — often due to reduced sugar cravings — which can be fine short-term if nutrition and muscle support are in place. When plateaus occur, we reassess protein, inflammation in the diet, hydration, sleep, and exercise. 😴 Sleep & Airway SupportSleep is essential for metabolic and hormonal balance. We sometimes use lower jaw orthopedic splints to support proper jaw alignment and airway function, which can improve sleep quality and recovery. 🧬 Regenerative Therapies We UseIn addition to ultrasound and CaHA biostimulators, we may use: Radiofrequency microneedling PRF (platelet-rich fibrin) for skin and hair support and healing These therapies stimulate natural regeneration. ✨ Final TakeawayGLP-1 weight loss can be life-changing — but protecting your collagen, muscle, hydration, thyroid, hormones, and sleep is what helps you look and feel your best long-term. At Meridian, we believe in whole-body, personalized care. I’m Dr. Liza Leal, your Everyday Health Hacker. Thanks for joining us today on the Meridian Medical Dental Healthcare Podcast.  Be sure to subscribe, and let us know what topics you’d like us to cover next — we’re here to be your trusted resource for medical and dental healthcare

Science‑Backed Amino Acid Chains, Custom‑Formulated for Your Health, Vitality & Longevity let's discuss the benefits:Renewed Vitality: Feel energized and youthful again as peptides optimize hormone levels.Lean Strength & Recovery: Build muscle and bounce back faster with peptides that stimulate growth factors.Enhanced Wellness: Reduce inflammation, support immune health, and promote cellular repair.Lasting Longevity: Activate pathways linked to improved metabolism, cognitive clarity, and healthy aging.Discover the Meridian difference: where cutting‑edge peptide science meets individualized care for transformational results. Schedule your consultation today and harness the power of peptides to become the healthiest version of you. Subscribe Today and visit our website https://www.meridianmedicaldental.com/peptide-therapyWe appreciate your comments, likes and subscriptions.IG @everdayhealthhacker

Are you post menopause wondering how to feel better and transform your body? Learn how today newest IFBB pro transformed her body to realize her goal for her 50th Birthday As a registered nurse, licensed massage therapist, nutritional specialist and coach, learn today how she transformed her body from Ms. Texas, Ms. World to post-menopause 169 lbs to becoming an IFBB Pro. Yes, you can do it too. Reach for your dreams!Follow @fitmomkaren and @kinetix on your social media platformsKaren Walter’s is an amazing lady, see where she started on her Instagram feed and where she maintains today as a pro body builder. For more information on how to build your team tune in for episode 2 with Karen.Meridian Health Institute is located in Sugar Land, Texas 281-265-6565Today's podcast is hosted by Dr. Liza Leal, your IG @everydayhealthhackerChief Medical Officer at Meridian Health Institute and Meridian Medical Dental Healthcare. Where we want you to expect a difference and be your medical and dental resource of healthcare.

Setting goals and maintaining the discipline to achieve them requires accountability. Let's celebrate grit, heart, determination and building the dream team to accomplish your dreams. Listen to Karen Walters, Ms. Texas, Ms. World, and newest title IFBB Pro.As a registered nurse, licensed massage therapist, nutritional specialist and coach, learn today how she transformed her body from Ms. Texas, Ms. World to post-menopause 169 lbs to becoming an IFBB Pro. Yes, you can do it too. Reach for your dreams!Follow @fitmomkaren and @kinetix on your social media platformsKaren Walter’s is an amazing lady, see where she started on her Instagram feed and where she maintains today as a pro body builder. For more information on how to build your team tune in for episode 2 with Karen.Meridian Health Institute is located in Sugar Land, Texas 281-265-6565Today's podcast is hosted by Dr. Liza Leal, your IG @everydayhealthhackerChief Medical Officer at Meridian Health Institute and Meridian Medical Dental Healthcare. Where we want you to expect a difference and be your medical and dental resource of healthcare.

Are you suffering from constipation and started having bright red blood when you go to the bathroom. Learn how to avoid hemorrhoids with GLP-1's.

Take a listen and subscribe to as we review a few tips for your GROCERY LIST1. Protein Protein Protein, count your protein and carb grams2. Carbs, and listen to our grocery list and recommendations for sugar free optionsThis is what we love and know you will too.Zero Bread, great for Sunday brunch French Toast with Choc Zero SyrupsAvocadosEggsChoc-Zero for syrups that are sugar free... yum!Your hormones will also effect your weight loss: Remember low carb, high protein equal no Nausea! Lift Weights and avoid bone loss, you need to do that anyway no matter your age!Call us today at 281-265-6565 for an appointment on nutrition and proven weight loss! hashtag#weightloss hashtag#ozempic hashtag#mounjaro hashtag#osteoporosishashtag#GLP1 hashtag#everydayhealthhacker

Many people ask why does my knee or hip hurt and the x-ray looks better than my spouse's x-ray who has more arthritis yet is more active than I am... Here is the key, with exercise we polish the joint so that it is a smooth surface, hence smoother ease of movement. Arthritis can come for many reasons, time, ageing, trauma, inflammatory illnesses caused by autoimmune illnesses and more. Then there is osteoporosis, bone is not being made faster than the breakdown of the bone causing thinning of the bone. To help you have a mobility and maintain mobility movement is key!Listen today to Kelly Spencer https://www.silverfitnessonthego.com and Dr. Liza Leal your Everyday Health Hacker to help inspire you to move into the future. We welcome your questions and comments. Subscribe today for your nuggets of health and longevity to keep moving into the future.

Welcome back to the Every Day Health Hacker channel, today we will be discussing Mobility is Life with special guest. Kelly Spencer, owner of Silver Fitness.  Many patients ask what type of exercise and how to get started on a wellness journey to prevent osteoporosis. The earlier the better, we always encourage. As we become mature in our life and our bones, we can loose muscle tone and loose bone strength, as our bones start to decrease the amount of new bone created our old bone literally sticks around. You have heard on our previous videos, that many treatments today for osteoporosis will just keep old bone around which can cause fracture, loss of teeth, many individuals even loose the dental implants they have had placed. Our bones are truly the foundation of our strength and to be able to lift up our arms to the top shelf of a counter, or step up stairs, we want to be able to do so comfortably with steadiness and strength. Activity is life! Listen, Watch, Subscribe, Like and Comment. For more information visit us on social media at IG @everydayhealthhacker, and visit Kelley Spencer's website to learn more about Silver Fitness at https://www.silverfitnessonthego.com/ or call us at Meridian 281-265-6565 we want to be your resource for medical and dental information.

Outdated or Expired Medications are always a question at the doctor's office, especially when a patient is on a weekend outing away from major retail stores, they ask can this medication "still" be taken? It's a great question! Many studies have shown that tablets and capsules even 10 years are greater than 88% effective. Longer shelf lives of medications sitting in your cabinets loose their potency and efficacy.A Law was passed in 1979 for pharmaceutical drug manufactures to require a date to 'guarantee' full potency and safety. www.ncbi.nlm.nih.gov (Drug expiry debate:the myth and the reality- PMC)The Shelf Life Extension Program (SLEP) was started by the FDA for the Department of Defense to order to help cut costs https://www.fda.gov/emergency-preparedness-and-response/mcm-legal-regulatory-and-policy-framework/expiration-dating-extensionSLEP is used in order for preparedness for our military and natural disasters like earthquakes, viral outbreaks, hurricanes, tornados and more. The U.S. Department of Health and Human Services (HHS)  Assistant Secretary for Preparedness and Response (ASPR) oversees the Strategic National Stockpile (SNS). In helping to prepare for natural emergencies it is also what brings Emergency Use guidelines, we all remember that from COVID.Please send me a comment on your thoughts of Emergency Use Guidelines, stockpiles for emergencies and the shortages of medications many Americans are experiencing now. Would love to have your opinion.  Please like, comment and ask a friend to Subscribe!Let's continue to discuss options for better health and a better future together. Join me, Dr. Liza Leal, your @everydayhealthhacker and Mike Herzing to discuss your first steps to a better future.  We want to be your resource for your medical and dental questions and needs.Meridian Medical Dental Healthcare powered by Meridian Health Institute  is located in Sugar Land, Texas and is a medical-dental facility to treat the whole body, mind, body and soul. Together we reclaim our health and reach for new beginnings.Call us today whether is a simple or a serious health complication we will work together to solve the difficulties life can bring us. Call us today at 281-265-6565.Information in this video is to be used as a resource for information and is not personal medical advice.

Update from 2023:Heat exhaustion is less serious than heatstroke also sometimes called sunstroke. Symptoms of heat exhaustion can occur quickly or over a few days.Many patients will call complaining of leg cramping here is a list of symptoms:Heat exhaustion can lead to:- headaches  - muscle cramping- nausea and vomiting- excessive sweating and cold clammy skin- on occasion a decreased pulse and feelings of weakness- dizziness and sometimes fainting- dark-colored urine can occur from dehydrationIt's important to note that heat exhaustion can be alleviated with hydration and moving to cooler temperatures  indoors. Heatstroke is a life threatening medical emergency and your body's temperature can rise to 104 or more. It needs immediate treatment and we encourage you to call 911. Heat stroke affects the brain and nervous system which can lead to serious injury.It also affects your organs. Immediate attention is required. When a person has reached this level they usually have stopped sweating, as their body's ability to cool is now disabled they are more likely to faint as well as have the symptoms arriving from heat exhaustion.Instead of a weak pulse, the body responds with a racing heart beat.They may appear confused, agitated, slurred speach and appear if they are drunk if they had been drinking alcohol. Alcohol and heat do not mix and a serious event can be mistaken for a drunken fool instead of a heat stroke that can cause a person to loose consciousness and even coma.These are simple definitions to help you and your loved ones seek medical care. The key is to stay hydrated while out in the sun, use sunscreen and have shade available.Remember to keep an eye out on your fur children as pets can also suffer from these same consequences and if the pavement, sand or walking is area is hot on your feet it is also hot on all of our four legged friends. Be safe, stay hydrated, wear sunscreen and foot protection for all of us two legged and four legged friends.Let's discuss options for better health and a better future together. Join me, Dr. Liza Leal, your @everydayhealthhacker and Mike Herzing to discuss your first steps to a better future.  We want to be your resource for your medical and dental questions and needs.Meridian Medical Dental Healthcare powered by Meridian Health Institute  is located in Sugar Land, Texas and is a medical-dental facility to treat the whole body, mind, body and soul. Together we reclaim our health and reach for new beginings.Call us today whether is a simple or a serious health complication we will work together to solve the difficulties life can bring us. Call us today at 281-265-6565.

Intimacy can be devastating when you are in chronic pain, you both suffer if you choose it. Writing Cupid's Challenge was a way to help couple's ignite their relationship to a whole new level. Discussing and Exploring ways to go beyond the depression, sadness, guilt, overwhelm and the loss of the way they thought their life would go without pain. You have to re-discover who you are and build a better together. It can be done!Don't let depression and pain rule your life take charge, make a choice to do something about it. In the next few videos we have developed a playlist to help you be successful in re-igniting your love life, your intimacy, your ability to see a new future in the face of chronic pain. Check out our book on Amazon Cupid's Challenge with the link: https://amzn.to/3vSA5mV free on Kindle as our gift to you.Your Everyday Health Hacker is Liza Leal, M.D.,  of Meridian Health Institute Board Certified in Family Medicine specializing in the unique approach of medical dental health with her partner and CEO of Meridian Medical Dental Healthcare Dr. Duncan Foulds.  We are a team of team of health professionals, who want to be your resource for medical and dental information for you, your family and friends. Write to us via email at info@everydayhealthhacker or call us at  281-265-6565 .Stay Tuned, Like, Comment and Subscribehttps://everydayhealthhacker.com

Chronic Pain is day in and day out, everyday a constant feeling of heart wrenching discomfort. Having lived in a wheel chair during my years as a medical student and resident, I too know what has to happen to overcome the chronic pain. We will discuss over the next episodes practical usable elements to help you Live Well even in the face of chronic pain.Thank you Meridian Medical Dental Healthcare powered by Meridian Health Institute, . Reach out to us @Everydayhealthhacker, @meridianhealthinstitute, email [email protected] and or call us at 281-265-6565, We want to be your resource of medical and dental information for you, your family and loved ones.Hosts Michael Herzing (@mikeherzing and @let'stalkwheels and Dr. Liza Leal @everydayhealthhacker

Do you feel like you are the only one battling chronic pain, do you wonder if your needed medications will be available this month. Come join us in our discussion