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Dr Hammerstedt & her guests lightheartedly dig into health evidence and education to empower you into real sustainable lifestyle and mindset changes to curate your health future. Heather Hammerstedt MD is a double board certified physician, in emergency medicine and lifestyle medicine, an integrative nutrition coach, CEO of Wholist Lifestyle Medicine Coaching and Consults... and momma... who can't get enough of interviewing colleagues all over the map of medicine and health in the fields of ...
 
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show series
 
Peter Koshland, Pharm.D joins us today to discuss the Compounding Pharmacy - A Unique Approach for Unique Patients. A compounding pharmacy tailors options to the individual patient when a commercial drug isn’t working by making customized prescription medications from scratch. For example, they can make a dosage that doesn’t commercially exist, or …
 
Dr. Tracy Asamoah joins us to discuss Mind Body Brain Connection in Parenting. We put ourselves under so much pressure to be perfect parents and get everything right, but we can give ourselves a break! We can take a step back and a deep breath and approach parenting this way. It’s important to notice how well we manage our emotions as this affects …
 
Minako Abe, MD is here today to discuss Modulating Cancer Through Lifestyle Changes. Dr. Abe explains cancer, and gives us tips to boost our immune systems. She’ll speak at length on the impact of exercise, nutrition, and mindset, among other subjects, on cancer. So many people are getting diagnosed with cancer (around 1 out of 3 women in the US), …
 
Devin Burke is here today to discuss The Mindset of Sleep. Generally, there are four or five 90-minutes cycles of sleep per night with biological processes taking place during these cycles. REM sleep is deep, dreaming sleep, but light sleep is just as important as it gets you to your deeper stage of sleep. Sleep is so crucial, but is unfortunately …
 
Michelle Quirk, MD joins us for today’s topic: “The Mindful Marathoner Waxes in on Motivation.” What is it about running—or exercise in general—that moves us? How do we slow down in order to appreciate it? What happens when we’re in a slump? Michelle shares some great tips with us today. Dr. Michelle Quirk is a board-certified pediatrician and a ce…
 
Kemunto Mokaya, M.D., aka Dr. Kemmy, is here today to discuss Peri and Post-Menopausal Dermatology Skills. How can we keep our skin as healthy as we can as we age? This is a big transitional period for us and estrogen levels will decrease quickly, which affects the hydration and collagen in our skin. In the first five years of menopause, we lose up…
 
Shideh Shafie is here today to discuss Learning to Love Your Life as You Are. How can we better concentrate on the “now” when we’re always looking ahead to the next thing we’re reaching for? Do we know what we actually want (rather than what we should want)? What feels soothing or restorative to us? Dr. Shafie talks to us about skills and ways to l…
 
Carly Grennor is here today to discuss How to Get Unstuck. Remember those poor habits we developed in college that have continued into adulthood? To help break these habits, it’s so important to figure out a strong WHY that’s in alignment with our core values. It’s also important to determine our goals and hold ourselves accountable! The small wins…
 
Brook Choulet, MD, is here today to discuss How and Where and Why to Seek Help. There has been an uptick of adults AND kids who have anxiety. How do you know when it’s time to seek help? Getting treatment isn’t a sign of failure. There are several effective types of therapy, like cognitive behavioral therapy (or CBT), which helps us understand how …
 
Dr. Rashmi Schramm joins us today to discuss Energy, Focus and Clarity through Meditation. Dr. Schramm defines meditation as moving from activity into silence, and explains that it’s about practicing mindfulness, which is essentially paying attention to the moment without judgment and with curiosity. She will also discuss the benefits of regular me…
 
Tim James joins us today to discuss Abundance, Excitement and Contrast. How does stress affect us? How can we make changes to stressful situations so that we stay healthy? What difference does mindset make? Why are we using food to manage our stress? Tim talks about how important it is to love ourselves more. Tim James is one of those guys that wil…
 
Dr. Kamilah Williams is here today to discuss The Single Well. What’s so unique about the single parent and his or her wellness journey? Parenting has changed so much over the years, especially with the pandemic. We need support for so much, though we tend to want to do everything ourselves! What are the major themes that most single parents face r…
 
Robyn Tiger, MD joins us to discuss Healing from Chronic Stress. Robyn talks about regulating your own nervous system and working with your thoughts in order to feel better and be calm in the chaos, no matter what’s going on in your life. Chronic stress is associated with so many diseases as well as our longevity, so stress management is crucial. S…
 
Ana Vucetic is here for the second of a two-part series to discuss How to Prepare and Thrive During Pregnancy. This is such an important time in our lives. How do we be the healthiest we can be, both physically and mentally? This can be overwhelming! What vitamins and foods are important? What’s the difference between each trimester for our bodies?…
 
Ana Vucetic is here for the first of a two-part series to discuss Recovering from Dieting and Disordered Eating. Dieting is someone else telling you what, when and how much to eat. What if you don’t like it, or don’t digest it well, or don’t feel happy after eating it? It’s listening to someone else’s opinion and feeling in control, but it’s quite …
 
Esther Cohen, MS, RD joins us today to discuss Nourishment and Embodiment. How do we nourish ourselves with things other than food? We are consuming and digesting more than just food, but also our environment and our experiences. It’s so important to be more present and mindful of the moment we’re in so that we’re more nourished by it, whether it’s…
 
Dr. Krystal Sodaitis is here to discuss Our Primitive Brain, Planning, and Rebellion. There seems to be so much resistance to planning, whether it be exercise, self-care, or simply reading a book. Planning is scientifically based. There are two main parts of our brain—the one that sets long term goals and the one that protects us. These two parts o…
 
Jamie Sabat is here to discuss Manifesting Your "Second Act." Manifestation is the 3D world that we create around us based on our mindset. Jamie uses the language of the mind as one of the tools for manifestation, for example, to reframe the story of what’s going on in your life. Your subconscious mind was created from the ages of 0-7, so this meth…
 
Dr. Colin Zhu joins us to discuss Food as Medicine. We know that there is very little nutritional training as part of most medical schools, so Dr. Zhu got curious and trained as a chef and a health coach at the Natural Gourmet Institute for Health & Culinary Arts and the Institute for Integrative Nutrition. He tells us that the concept of culinary …
 
Ann Dowsett Johnston joins us today to discuss a Tricky Situation - Alcohol and Women. Why is this a female-specific issue? It turns out that women drink because of stress much more than men do, and now alcoholic beverages have become marketed specifically to women. There is no real health link between alcohol and our hearts, and in fact there is a…
 
Errin Weisman is here to discuss the wonderful topic of Self Compassion. Do you ever stop and notice the messages you send yourself throughout the day from your inner critic? How can you choose you and be you, and choose kind boundaries? Sometimes saying no means saying yes to yourself. Dr. Weisman shares tips on how we can choose ourselves. Errin …
 
Michelle Russell is here to discuss life as a Plant Based Chef. What does it mean to be plant-based? How has this term changed over the years? Can you travel and maintain a plant-based lifestyle? What about raising a family in a plant-based environment? Why might this be good for our health? Michelle will provide tips on how to get started and be s…
 
We’re joined by Cathy Adolph for the ninth and last episode in her series as we discuss an important topic--Don't Neglect Your Small Muscles. What are the purposes of these muscles, and which ones are they? What do they do? Why do we need to pay attention to them? Cathy will tell us all about what she calls “the supporting cast.” Cathy, our amazing…
 
Dr. Pat Dougherty, a familiar voice in the Curate Your Health podcast, joins us in the final episode of his series of 15 to discuss Injury Prevention. Pat will discuss the most common injuries he sees, some basic things we can do to prevent injury, how we can safely up our mileage or our intensity, the importance of cross training and rest days, ge…
 
Shauna Reiter is here for her first episode to discuss Being Stronger, Healthier, And More Present In Your Life. How can we take care of ourselves so that we can take care of our families? How can we support young people in ways that involve food or movement? What are some suggested practices around doing emotional work for yourself? Shauna offers …
 
Kate Lyman is here for the second of a two-part series to discuss Signs and Symptoms That You Are Chronically Undereating. Could this be an issue you’re having in terms of meeting your health and weight loss goals? How do you recognize that in yourself? What is the correct information that comes from evidence and body positivity? Kate will explain …
 
In Episode 154, we're joined by Dr. Jessie Mahoney, a mindful coach and pediatrician, to discuss Mindfulness. What is mindfulness? We’ll learn about being present, noticing and being aware without judgment, and accepting and allowing things as they are with intention, especially with parenting, relationships, and work situations, for example. How d…
 
We’re joined by Cathy Adolph for the eighth episode in her series as we dive deep into discussing Fear of Bulking through exercise. Is this something we need to worry about, as women? Cathy will discuss and explain this concept and debunk some of the myths around the fear of bulking. She will also give us some awesome strength training tips. Cathy,…
 
Dr. Pat Dougherty, a familiar voice in the Curate Your Health podcast, joins us in this episode to discuss Sports Nutrition. How is this different from traditional nutrition? How do you determine if you need to change your caloric versus your protein versus your carbohydrate intake? What about the timing of when you eat these things? What about lon…
 
Kate Lyman is here for the first of a two-part series to discuss Flexible Nutrition, or, how to find consistency over unrealistic perfectionism. How can you internalize your food plan and not feel restricted? How can you reach your goals but also eat the foods you want? Kate tells us there are no good foods or bad foods—simply foods that are more s…
 
Let's Talk About Plants! We’re joined today by Kathrine Kofoed, Wholist Weight Wellness coach and ACE-certified health coach. What does she want us to know about being plant-based? What does it mean to be a flexitarian? How can you incorporate more plant-based foods? What are some of the biggest misconceptions about eating plant-based? What if your…
 
We’re joined today by Karen Mangum, MS, RDN, LD, to discuss Joyful Body Movement. She discusses the importance of showing up for ourselves. Many people are resistant to exercise, but by changing the narrative and calling it “joyful body movement,” we can get back to doing what we love for the sole purpose of moving our bodies. Karen also discusses …
 
We’re joined by Dr. Shola Ezeokoli for the ninth episode in her series to discuss Mistakes That Will Cost You Your Relationship. She will cover five common mistakes, from the ability to apologize to the ability to communicate, and more! Dr. Ezeokoli is an internal medicine doctor and the CEO and founder of Balance With Dr. Shola LLC. She is an ICF …
 
We’re joined by Dr. Jonar de Guzman, M.D., a board certified physician in Internal Medicine with Lifestyle Medicine certification, to discuss the topic of Lifestyle Medicine, which is a relatively new field that focuses on evidence based lifestyle approaches to treat, prevent and potentially reverse chronic disease. How are we managing our own heal…
 
We’re joined by Cathy Adolph for the seventh episode in her series as we dive deep into discussing Spot Training for Fat Loss. Fat cells are set on your body by the time you leave adolescence, so you can only change the size of the fat cells, which is hormonally dependent on what your body does with the food that you eat and how you move your body.…
 
Dr. Pat Dougherty, a familiar voice in the Curate Your Health podcast, joins us in this episode to discuss Planning a Season for racing. How do you choose when and which races to do? How do you schedule training? What about recovery? We’ll also learn about some online resources for planning your racing season and working toward your big race goals.…
 
Renee Silvus is here for her first episode to discuss The Hero’s Journey. We have one story to tell and various stories within that one. Each time we endeavor into something new, whether it be a new job or the decision to live a healthy lifestyle, we start a new story. You get help along the way but you can expect some self-sabotage, too. Learn how…
 
Dr. Shola Ezeokoli is back for the eighth episode in her series to discuss mindset--the way your MIND is SET and why it’s not helping you reach your goals. She will share tips for improving your mindset. Examples include not feeding on mental junk food, or how practicing gratitude can transform your thinking. She will also recommend books to read t…
 
On to the ninth episode in her series, Dr. Breann Fox is back to discuss how stress manifests in our bodies. We often are bad communicators about anything ‘stress related’ that we forget it is a modifiable/fixable problem. As a physical therapist and a specialist in visceral manipulation, she tells us concrete experiences and success stories that h…
 
We’re joined by Cathy Adolph for the sixth episode in her series as we dive deep into discussing all about personal trainers. I ask Cathy the important questions for you, the what, why, who, etc. Listen on as she helps us understand about the profession and their importance in your fitness toolbox. One tip from Cathy, DON’T BE SHY TO ASK FOR HELP. …
 
Dr. Pat Dougherty, a familiar voice in the Curate Your Health podcast, joins us in this episode to discuss the energy systems that we utilize during exercise. What type of system we use during exercise is dependent on what type of exercise you’re doing, how long you’ve been doing it, and what you have stored up. We’ll be diving deep (real deep) int…
 
Tracey O’Connell, M.D. joins us for today's episode as we discuss important topics around self trust, positive self talk, and habit behavior change. She mentions our inner critic or judge, an inner voice and how it affects our sage mind. Valuing ourselves more doesn’t mean being selfish, it means we’re investing in ourselves so we can show up for t…
 
Kate Turner joins us in today’s episode as we discuss about stress management, sleep, and plant-based eating relating to our immunity. She tells us that finding a destressing strategy that we could fit into our busy schedules even just five minutes makes all the difference. And then we tackle how our hormones correlate with sleep. Learn how our gut…
 
Dr. Breann Fox joins us in today’s episode to discuss visceral manipulation and how the tension the tissues around the organs could relate to emotional well-being. We find out about the “emotional drawer” that gets filled up where your body is the weakest. Discover how the Viscerosomato Emotional Therapy works on the mind and the body to bring emot…
 
Today, Justin Solace joins us for the sixth episode in his series to discuss preventative health in body work. Prevention is the key here. We touch base about the “alarm bells” we need to listen to and look out for. Convincing people to act more preventively is more on being mindful that we’re in control of our own health and our actions matters. J…
 
We’ve got Julie Meltzer with us today for the third episode in her series to discuss lateral body training for us. She dives in how important the lateral muscles are in supporting your anterior and posterior muscles. Get tips from her on how you can work on them as she gives us training insights for your next workout redesign. Julie is an ACE certi…
 
Today Dr. David Schecter joins us to discuss chronic pain and stress management. He discusses the biopsychosocial model and using this to truly understand his patients. We break down turning a vicious cycle into a virtuous cycle by controlling our thoughts and the way we interpret our circumstances. Dr. Schechter is a family medicine and sports med…
 
Cathy Adolph joins us today to discuss all things cross training. Body composition and strength results tend to stagnate after 6-8 weeks of doing the same routine. By making small changes in our workouts, we can make big differences in our health. Cathy has twenty years of fitness and nutrition experience, and is an expert in all aspects of wellnes…
 
Dr. Pat Dougherty is back with the second part of his two part “Training Zone” series. Last time we discussed the five training zones, how we know we are in them, and what benefits each has. Today, we discuss WHY and HOW. We break down why we choose certain zones to aim for, and how we plan our workouts to get there. Pat is a Naval Aerospace and Op…
 
Dr. Pat Dougherty is back with a two part series discussing training zones. We break down what a training zone is, how to measure this, and the benefits of each zone. Pat explains in depth each of the 5 training zones, and how to use these to achieve our goals. Pat is a Naval Aerospace and Operational physiologist, with a PHD in physiology and addi…
 
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