Advertise on podcast: Practically Healthy by Dr. Melina

In this episode of Practically Healthy, Dr. Melina Jampolis sits down with cognition dietitian Barbie Boules, RDN, to talk about how women can protect their brain health in midlife and beyond. They break down the real science behind menopause, hormones, cardiometabolic health, sleep, exercise, and nutrition for dementia prevention — without the biohacking hype. You’ll learn why midlife is a critical window for brain health, how everyday habits like strength training, fiber intake, and quality sleep make a difference, and what the evidence actually says about supplements, hormone therapy, and GLP-1 medications. Practical, realistic, and evidence-based — this episode is all about doable steps for a healthier brain and body. For more great brain (and body) info, follow Barbie on IG @the_cognition_dietician

In this episode, Dr. Kara Meister, Co- Clinical Chief of Pediatric Otolaryngology at Stanford who also runs a lab exploring some of the tough questions about plastics and children’s health, discusses her research on microplastics in children's tonsils. She found microplastics in almost every sample, including Teflon, polyethylene, and polystyrene. The presence of plastics in the environment, particularly in food packaging and household dust, is concerning and Dr. Meister discusses some of the associations with brain health, heart health, inflammation and autoimmune disease. She emphasizes practical steps to reduce exposure, such as avoiding heating plastics, using natural fibers, and minimizing single-use plastics. She encourages listeners not to panic, and she highlights the importance of maintaining a balanced diet and lifestyle to optimize health, despite the challenges in proving causation between plastics and health outcomes.

              In the latest episode of Practically Healthy, Dr. Melina is joined by preventive cardiologist Dr. Danielle Belardo.  Dr. Belardo, founder of the Precision Preventive Cardiology Group, discusses women's heart disease, emphasizing its significance as the number one cause of death for both men and women. She highlights the historical lack of representation of women in clinical trials, risk factors/modifiers like pregnancy and menopause that are unique to women, and the robust data guiding risk reduction for women. Dr. Belardo stresses the importance of lifestyle interventions, including dietary fiber and reduced saturated fat, and the role of statins in preventing heart disease and dementia, which is more common in women than men. She also advises all women to know their numbers (blood pressure, blood sugar, and cholesterol) and monitor them closely, especially during menopause. For more information and advice from Dr. Belardo, follow her on IG @daniellebelardomd or visit her website www.precisionpreventivecardiology.com

Dr. Michael Danziger, a renowned expert in diabetes reversal and personalized nutrition, discusses advanced cardio metabolic testing and dietary strategies for heart health. He emphasizes the importance of advanced tests like coronary artery calcium scores, LP(a) levels, and HS-CRP for risk assessment. Danziger highlights the significance of genetic factors, such as LP(a) levels, in determining cardiovascular risk. He advocates for a diet rich in fruits, vegetables, and lean proteins, while limiting refined carbs and animal fats. Danziger also discusses the role of exercise and supplements like fiber and plant sterols in managing cholesterol. He stresses the importance of a positive outlook and maintaining a healthy lifestyle.

Dr. Janese Laster, a quadruple board-certified gastroenterologist, obesity medicine and nutrition specialist discusses the impact of processed foods and emulsifiers on gut health. She explains that emulsifiers, such as polysorbate 80 and carrageenan, make foods shelf-stable but can disrupt the gut's mucosal layer, leading to inflammation and symptoms like bloating and constipation. Laster emphasizes the importance of fiber and natural sweeteners over artificial ones. She also highlights the role of GLP-1 in appetite regulation and weight management, noting that a balanced diet rich in fiber, protein, and healthy fats can naturally boost GLP-1 levels. Laster advises against artificial sweeteners and stresses the importance of whole foods for gut health.

Can your gut bacteria help control cravings and metabolism naturally? In this episode, Dr. Melina Jampolis sits down with Dr. Adam Perlman, Chief Medical Officer at Pendulum Therapeutics, to explore the science behind GLP-1, gut health, and probiotics. Learn how key bacterial strains like Akkermansia Muciniphila and Clostridium Butyricum naturally boost GLP-1 hormone levels, reducing cravings and supporting metabolic health—without injections. Dr. Perlman shares insights from a six-week study, where 91% of participants reported reduced cravings, plus how polyphenols (pomegranate, grape seed, and green tea) enhance probiotic function. If you're curious about a natural alternative to weight management and blood sugar control, this episode is packed with expert insights! 🎧 Tune in now to learn how gut health impacts metabolism and appetite! 🔗 More info at: PendulumLife.com 💰 Exclusive Listener Discount: Use code PRACTICALLYHEALTHY for 20% off your first order!

In this episode, Dr. Melina is joined by physician, chef, author and founder of Brain Health Kitchen Annie Fenn MD.  Dr. Fenn discusses the shocking statistics about Alzheimer's dementia prevalence, but then she presents very encouraging statistics on how lifestyle and especially diet can dramatically decrease risk of Alzheimer's disease and dementia, especially if dietary changes are started early.   The doctors discuss touch on the role of genetics and dementia and then jump into the top 10 brain health foods and nutrients, including choline, flavanoids and omega 3 fatty acids as well as cooking methods that can reduce your risk of Alzheimer's disease. If you have a family history of dementia, or are just interested in protecting your brain health, this episode is a must listen!  Follow Dr Fenn at brainhealthkitchen.substack.com or on IG @brainhealthkitchen

There is a lot of talk about protein these days on social media and in this episode of Practicallly Healthy, Dr. Melina is joined by internationally recognized protein researcher Dr. Donald Layman, PhD, professor Emeritus in the Department of Food Science and Human Nutrition at the University of Illinois at Urbana-Champaign.  Dr. Layman discusses the importance of both and quality of protein as well as protein timing throughout the day, including addressing the current trend of recommending 1 gram of protein per pound of bodyweight and 30 grams of protein per meal.  The doctors also discuss how to optimize protein intake during intermittent fasting, the dilemma with protein intake and fasted workouts, and the benefits of protein in people taking GLP-1 medications. Listen to this information packed episode to learn everything you need to know about optimizing your protein intake, body composition, and health.  To learn more about Dr. Layman follow him on X or visit his website www.metabolictransformation.com

There is no one size fits all for weight loss, and not everyone will respond the same to specific diets, lifestyle changes, and medications, including Ozempic. In this episode of Practically Healthy, Dr Melina welcomes world renowned gastroenterologist and obesity expert Andres J. Acosta, M.D., Ph.D. Dr. Acosta is the head of the Precision Medicine for Obesity Laboratory at Mayo Clinic and co-founder of Phenomix Sciences, a precision medicine company that uses your DNA to predict your response to weight loss interventions.  The doctors discuss the four obesity phenotypes that Dr Acosta and colleagues have identified:  Hungry Brain, Hungry Gut, Emotional Hunger, and Slow Burn and how using these phenotypes to create personalized treatment plans including diet, exercise and medication, can double weight loss. To learn more about this exciting new testing, visit myphenometest.com

Thyroid conditions affect roughly 1 in 8 women- could you be one of them? Dr. Bojana Jankovic Weatherly, function medicine expert joins on episode 49 of the Practically Healthy podcast to share her experience of living with autoimmune disease and empowering those affected to live their best health.    Dr. Bojana shares her intimate story of discovering her own diagnosis as the impetus for her journey from internal medicine to functional medicine. She shares that women are 5-8 times more likely to develop thyroid disease than men and the doctors discuss symptoms of thyroid disfunction Including fatigue, weight gain and anemia. The doctors lament that these symptoms are often overlooked or brushed off as symptoms of classic aging conditions.    Dr. Bojana explains the appropriate time to ask your doctor to get tested for antibodies and explains lifestyle and nutrition interventions that can positively (or negatively!) impact your thyroid function. Gut health, Vitamin D, stress management and Brazil nuts are all mentioned- tune in for specific guidance and Dr. Bojana’s top Practically Healthy tip for wellness.    To learn more about Dr. Bojana, visit her website at drbojana.com or follow her at @dr_bojana.

Described as the world’s first “triple threat” in the food and medicine space, Nutritional Psychiatrist, trained chef and international best seller, Dr. Uma Naidoo joins Dr. Melina for a very special 50th episode of the Practically Healthy podcast.    Dr. Naidoo shares her expert perspective on mental health through the lense of nutritional psychiatry- more simply, “your mind on food”. Dr. Naidoo reframes food as a “tool” and empowers listeners to use nutrition to help mitigate conditions from depression, anxiety and libido to bipolar disorder. She discussed foods “you should embrace” and foods "you should step back from” as prescriptive tools to match each specific condition.   Dr. Naidoo shares wisdom from her groundbreaking new book, Calm Your Mind With Food which provides actionable strategies to help empower and guide the reader to mitigate anxiety through food. Tune in to learn Dr. Naidoo’s nemonic, CALMS, which lists her top recommended foods to help calm the mind. The episode closes with a Practically Healthy potato chip “swap" from Dr. Naidoo- you won’t want to miss this tip!   To learn more about Dr. Naidoo, visit her website umanaidoomd.com or follow her @drumanaidoo. Purchase her new book, “Calm Your Mind With Food” on her website or everywhere books are sold. 

With 20+ years as a Physician Nutritionist specializing in weight loss, Dr. Melina Jampolis knows a thing or two about keeping the scale in check- tune in to hear her take the center mic in this special episode where she details her top tips to maintain your weight during the holiday season.   Dr. Melina kicks off by disclaiming that it is too psychologically challenging to LOSE weight during the holidays, but instead, you should aim to MAINTAIN your weight. She shares that the average person gains 1-2 pounds over the holidays, but research shows that overweight individuals tend to gain closer to 5-10 pounds.    The doctor details her top 10 research-supported tips including never go to a party famished, downsize your plate, and survey the buffet before filling your plate. Tune in to hear them all! Practically Healthy hacks and tricks are shared too.   To learn more about Dr. Melina, follow her at @drmelina or visit drmelina.com.    

Dr. David Katz, specialist in Internal Medicine, Preventive Medicine/Public Health, and Lifestyle Medicine joins on episode 48 of the Practically Healthy podcast to share his vast knowledge about HOW TO EAT for healthy vital people on a healthy, vital planet.   The doctors discuss their perspectives on health- how “living healthfully” can be perceived as a full time job, their shared objective of adding not only years to life, but life to years, and shift the perspective of “health” as being much more than “the absence of disease”.   Dr. Katz reminds listeners of the diminished state of the planet including soil deterioration, poor air quality, aquifer degradation and more. He highlights the three lenses through which he determines how we should eat: impact on human health, potential cruelty/abuse to animals and planetary impact/ environmental footprint. Tune in to learn the number one food he recommends we cut back on.   The doctors share the 6 Pilars of lifestyle medicine: feed, forks, fingers, sleep, stress and love- and discuss how bundling Pilars creates opportunities for further healthy lifestyle behaviors. The doctors share their best practical tips for healthy living- tune in to hear these life changing hacks!   To learn more about Dr. Katz or his company Diet ID, visit davidkatz.com or dietID.com. Dr. Katz’s wife’s nutritious and delicious recipes for busy families can be found at Cuisinity.com     

Dancing with the Stars TV Host, Author and Certified Health Coach, Samantha Harris joins on episode 47 of the Practically Healthy podcast to share the story of her breast cancer diagnosis at age forty and how to proactively take control of your health for a longer, cleaner, happier life.     Samantha gets personal and shares her incredible story of self advocacy in continuing to seek answers about the lump in her breast despite a series of clear medical check ups. Dr. Melina applauds her persistence and reminds listeners that we must advocate for our own health. Unlike 5-10% of breast cancer cases, Samantha reveals that her cancer was not hereditary and therefore was likely caused by her lifestyle.   Dr. Melina introduces the listener to epigenetics- how our behaviors and lifestyle “turn on” and “turn off” certain genes- which can be influenced heavily by what we eat, stress levels, exercise, sleep quality and more. Samantha shares the many ways in which she- and the listener- can live a longer, cleaner, less stressful life. Tune in to hear her simple and practical tips to help maximize health, energy and happiness in this inspiring and informative episode!   To learn more about Samantha Harris, follow her @samanthaharrisTV. Her book, “Your Healthiest Healthy” can be purchased on Amazon.    

Nearly HALF of all Americans don’t get enough MAGNESIUM from food- the essential nutrient involved in over 600 enzymatic reactions throughout the body. Dr. Melina welcomes America’s Favorite Food Scientist, Dr. Taylor Wallace to episode 46 of the Practically Healthy podcast to talk about the important nutrient needed by every cell in your body.   Dr. Wallace shares the many benefits of magnesium including supporting brain health, bone health, helping lower blood pressure, and regularity. Studies suggests magnesium additionally supports sleep, mitochondrial function, mood and PMS, though more research is needed. Dr. Melina shares that magnesium is one of the essential nutrients her new company, Ahara is focusing on, and the doctors concur on a “food first” and supplementing if needed approach to getting the nutrients your body needs.    The doctors list top food sources of magnesium, in addition to the potential benefits of specific types of magnesium supplements. Dr. Wallace shares the practical tips he employs to get more magnesium in his diet- tune in to hear his favorite oven fried chicken and spinach salad recipe! To learn more about Dr. Wallace, follow him @drtaylorwallace.