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by National Health Association
The NHA Health Science Podcast, hosted by Dr. Stephan Esser, explores the science and real-world application of whole food, plant-based living. Through expert interviews and practical conversations, the show brings clarity to today’s most important health topics - helping you prevent disease, improve well-being, and take control of your health.Learn more at: healthscience.org/podcast
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- 5 days ago1h 30m
How to Stay Strong, Sharp and Healthy as You Age with Brenda Davis
The Essential Nutrition Habits for Protecting Your Muscles, Bones and Brain as You AgeAs we get older, our bodies need fewer calories, but that doesn’t mean we need fewer nutrients. In fact, some nutritional needs actually increase with age. So how can we make sure we’re eating the right foods to maintain our strength, independence and vitality?In this episode of the NHA Today Podcast, Dr. Stephan Esser welcomes plant-based nutrition expert and bestselling author Brenda Davis, RD, for a practical conversation about nutrition and healthy aging.Drawing from decades of experience and her book Plant-Powered Seniors, Brenda explains why protein, calcium, vitamin B12 and other essential nutrients deserve special attention as we age. She shares simple ways to make everyday meals more nutritious, protect muscle and bone health and support cognitive function through a whole-food, plant-based diet.They also explore Brenda’s personal journey to plant-based eating, how nutrition science has evolved over the past 40 years and why healthy eating doesn’t have to mean giving up the foods and traditions you love.In This EpisodeWhy our nutritional needs change as we ageHow much protein older adults really need and the best plant-based sourcesSimple ways to make everyday meals more nutrient-denseThe essential nutrients for maintaining strong bones and musclesHow plant-based nutrition may support memory and cognitive healthThe role of food variety and fiber in supporting gut healthWhen protein powders or supplements might be helpfulHow to navigate family meals and traditions while eating plant-basedPractical food swaps that can make healthy eating easierBrenda reminds us that healthy aging isn’t just about living longer. It’s about maintaining the strength, mobility and mental clarity to keep doing the things we love.About Brenda Davis, RDBrenda Davis is an internationally recognized registered dietitian, nutrition educator and author who has spent decades advancing the science of plant-based nutrition.She has served as a public health nutritionist, clinical nutrition specialist, nutrition consultant and academic instructor. She has presented at medical and nutrition conferences in more than 20 countries across five continents and co-authored 14 award-winning, bestselling books.Her book, Plant-Powered Seniors, provides practical guidance for meeting nutritional needs, preserving strength and supporting healthy aging through plant-based eating.Plant-Powered Seniors: https://plant-poweredseniors.com/Website: https://brendadavisrd.comInstagram: https://www.instagram.com/brendadavisrd/Facebook: https://www.facebook.com/brendadavisrdLinkedIn: https://www.linkedin.com/in/brenda-davis-72571618About Dr. Stephan EsserDr. Stephan Esser is a board-certified physician specializing in sports medicine and lifestyle medicine and the host of the NHA Today Podcast.Instagram: https://www.instagram.com/esserhealth/Connect with the National Health AssociationBecome a member: https://membership.healthscience.org/join-membershipWebsite: https://healthscience.orgUpcoming events: https://healthscience.org/events/YouTube: https://www.youtube.com/@nationalhealthassociation
- 1 weeks ago28 min
What You Can Do Now to Protect Your Brain from Alzheimer's with Dr. William Nields
Why Protecting Your Memory Starts Long Before You Notice a ProblemWhat if the best time to reduce your risk of cognitive decline is long before you notice memory problems?In this episode of the NHA Today Podcast, Dr. Stephan Esser talks with Dr. William Nields, founder of Headwaters Longevity Clinic, about emerging approaches to Alzheimer's prevention, early detection and healthy aging.Dr. Nields explains how changes associated with Alzheimer's disease can begin years before symptoms appear and why identifying potential risk factors early may be valuable. They explore the roles of nutrition, exercise, restorative sleep and circulation, along with newer testing methods being studied to assess cognitive function.You'll also learn how everyday habits may support memory and long-term cognitive health, what researchers are discovering about the gut-brain connection and why prevention is such an important focus.In This EpisodeWhy Alzheimer's-related changes may develop before symptoms appearWhat research suggests about slowing or improving cognitive declineHow comprehensive cognitive assessments may help identify risk factorsThe relationship between nutrition, healthy fats and memoryWhy physical activity supports cognitive functionHow sleep contributes to memory and brain maintenanceThe importance of blood flow and vascular healthEmerging research into the gut microbiomePractical lifestyle choices that may help reduce dementia riskWhile there is no guaranteed way to prevent Alzheimer's disease, Dr. Nields shares why addressing modifiable risk factors early may offer opportunities to support cognitive health as we age.About Dr. William NieldsWilliam Nields, MD, is the founder of Headwaters Longevity Clinic in Jacksonville, Florida. He graduated from the University of South Florida College of Medicine and completed his residency at the Mayo Clinic in Jacksonville.His work combines lifestyle medicine, functional medicine and conventional medical care, with a focus on chronic disease prevention, longevity and cognitive health.Website: https://www.HeadwatersLongevity.comEmail: Will@HeadwatersLongevity.comInstagram: @WillNieldsX: @HeadwatersJaxLinkedIn: William Nields, M.D.About Dr. Stephan EsserDr. Stephan Esser is a board-certified physician specializing in sports medicine and lifestyle medicine and the host of the NHA Today Podcast.Instagram: https://www.instagram.com/esserhealth/Connect with the National Health AssociationBecome a member: https://membership.healthscience.org/join-membershipWebsite: https://healthscience.orgUpcoming events: https://healthscience.org/events/YouTube: https://www.youtube.com/@nationalhealthassociationSubscribe to the NHA Today Podcast for more conversations about nutrition, lifestyle medicine and healthy aging.
- 2 weeks ago23 min
Are Your Emotions Controlling Your Eating Habits? with Dr. Stephan Esser
The Hidden Psychology Behind Food Cravings and Why Knowing Better Doesn't Always Mean Eating BetterYou know what healthy eating looks like. So why is it still so hard to make the choices you know are good for you?In this episode of the NHA Today Podcast, Dr. Stephan Esser explores the science of emotions and eating, revealing why our relationship with food is shaped by much more than hunger or nutritional knowledge.From childhood memories and emotional triggers to dopamine, cravings and the powerful appeal of ultra-processed foods, Dr. Esser explains why we often reach for foods that don't support our health, even when we know better.He also explores how self-perception, stress, relationships and our environment influence our eating habits. Most importantly, he shares practical ways to recognize your triggers, distinguish emotional hunger from physical hunger and develop healthier coping strategies that support lasting change.In This EpisodeWhy knowing what to eat doesn't always change our behaviorHow emotions and childhood experiences shape our food choicesWhy ultra-processed foods can be so difficult to resistThe difference between physical hunger and emotional hungerHow dopamine and the brain's reward system influence cravingsWhy self-perception and emotional intelligence matterHow to manage stress without turning to foodPractical strategies for building a healthier relationship with foodDr. Esser challenges us to ask a simple but powerful question: Why do I eat what I eat? Understanding the answer can help us move beyond willpower and begin creating habits that support our health.About Dr. Stephan EsserDr. Stephan Esser is a board-certified physician specializing in sports medicine and lifestyle medicine and the host of the NHA Today Podcast. He is passionate about helping people understand how nutrition, movement and other lifestyle choices can support lifelong health and well-being.Follow Dr. Esser on Instagram:https://www.instagram.com/esserhealth/Connect with the National Health AssociationJoin the NHA:https://membership.healthscience.org/join-membershipLearn more:https://healthscience.orgUpcoming events:https://healthscience.org/events/NHA YouTube Channel:https://www.youtube.com/@nationalhealthassociationSubscribe to the NHA Today Podcast for more conversations about nutrition, lifestyle medicine and creating a healthier life.
- 3 weeks ago35 min
Better Mental Health Starts with These 6 Lifestyle Pillars with Casie Mair-Miley
Your Mental Health and Physical Health Are More Connected Than You ThinkWhat if the way you eat, sleep, move and manage stress could have a bigger impact on your mental health than you realize?In this episode of the NHA Today Podcast, Dr. Stephan Esser talks with psychiatric mental health nurse practitioner and lifestyle medicine specialist Casie Mair-Miley about the powerful connection between mental and physical health.Casie shares the deeply personal story of her daughter's struggles with severe mental illness and years of psychiatric treatment that weren't bringing the improvement her family hoped for. She explains how incorporating the six pillars of lifestyle medicine became a turning point for her daughter and ultimately transformed Casie's approach to psychiatric care.Together, they explore the gut-brain connection, how nutrition and everyday habits influence mental well-being and why taking care of your body is an important part of supporting your mental health.In This EpisodeCasie's personal journey into lifestyle psychiatryThe surprising connection between gut health and mental healthHow nutrition can influence mood and emotional well-beingThe six pillars of lifestyle medicineWhy sleep and movement matter for mental healthHow ultra-processed foods and cravings affect our habitsWhy alcohol can make anxiety and sleep problems worseThree practical changes you can make starting todayCasie closes with three simple recommendations: move your body every day, keep your phone out of the bedroom and consider alcohol-free alternatives.About Casie Mair-MileyCasie Mair-Miley, DNP-S, MSN Ed, PMHNP, DipACLM is a board-certified Psychiatric Mental Health Nurse Practitioner and Diplomate of the American College of Lifestyle Medicine. She has worked with children, adolescents and adults in mental health settings since 1998.After experiencing the benefits of lifestyle medicine within her own family, Casie is pursuing an approach to psychiatric care that integrates lifestyle changes with mental health treatment.Website (Coming Soon):https://lifestylepsychnp.comConnect on LinkedIn:https://www.linkedin.com/in/casiemair-miley/About Dr. Stephan EsserDr. Stephan Esser is a board-certified physician specializing in sports medicine and lifestyle medicine and the host of the NHA Today Podcast.Follow Dr. Esser on Instagram:https://www.instagram.com/esserhealth/Connect with the National Health AssociationJoin the NHA:https://membership.healthscience.org/join-membershipLearn more:https://healthscience.orgUpcoming events:https://healthscience.org/events/NHA YouTube Channel:https://www.youtube.com/@nationalhealthassociationSubscribe to the NHA Today Podcast for more conversations about nutrition, lifestyle medicine and creating a healthier life.
- Oct 8, 202624 min
Your Kidneys Work Hard. Are You Protecting Them? with Dr. Stephan Esser
Your Kidneys Do More Than You ThinkYour kidneys filter roughly 50 gallons of blood every day, help regulate blood pressure and fluid balance, remove waste and play important roles in everything from vitamin D to maintaining the delicate pH balance your body needs to function.So, what are you doing to protect them?In this episode of the NHA Today Podcast, Dr. Stephan Esser breaks down how your kidneys work, what can damage them and the everyday choices that can help support kidney health for years to come.He explores common kidney problems including kidney stones, high blood pressure-related kidney damage and diabetic kidney disease, along with important markers such as GFR, BUN and creatinine. He also discusses how diet, hydration, medications and other lifestyle factors can affect kidney function.Most importantly, Dr. Esser focuses on the factors you can influence. From managing blood pressure and blood sugar to eating more whole plant foods, staying hydrated and knowing your numbers, there is a lot you can do to take better care of these hard-working organs.In This EpisodeWhat your kidneys actually do all dayImportant kidney health markers to knowWhat causes kidney stones and how diet may affect your riskHow high blood pressure and diabetes can damage the kidneysThe stages of chronic kidney diseaseMedications and supplements that may affect kidney functionHow nutrition influences kidney healthWhy hydration mattersWhat to monitor to better understand your kidney healthEveryday choices that can help protect your kidneysAbout Dr. Stephan EsserDr. Stephan Esser is a board-certified physician specializing in sports medicine and lifestyle medicine and the host of the NHA Today Podcast. He explores practical ways nutrition, movement and other lifestyle choices can support better health and quality of life.Follow Dr. Esser on Instagram:https://www.instagram.com/esserhealth/Connect with the National Health AssociationJoin the NHA:https://membership.healthscience.org/join-membership?Learn more:https://healthscience.orgUpcoming events:https://healthscience.org/events/Subscribe to the NHA Today Podcast for more conversations about nutrition, lifestyle medicine and creating a healthier life.
- Oct 1, 202635 min
Build Strength That Keeps You Active for Life with Jen Dieter
Strength Is FreedomWhat do you want to still be able to do 10, 20 or 30 years from now?Travel. Garden. Play pickleball. Carry your grandchildren. Get off the floor without help. Keep doing the things that make your life yours.In this episode of the NHA Today Podcast, Dr. Stephan Esser sits down with physical therapist and world champion weightlifter Jen Dieter to talk about building strength for the life you want to keep living.Jen is the founder and lead clinician of REAL Movement Physical Therapy, an 11-time CrossFit Games qualifier, five-time world record holder in Olympic weightlifting and two-time World Champion. But her message is not just for athletes. Jen did not begin CrossFit and weight training until she was 38, after years without intentional exercise.She explains why muscle is an investment in your future and why strength training, balance, quick footwork and functional movement matter more as we age.Most importantly, Jen encourages listeners to think beyond the scale or the mirror. Ask yourself what you want your body to be able to do years from now, then start training for that life today.In This EpisodeWhy muscle is an investment in your futureWhy it is never too late to get strongerWhat functional strength really meansHow balance and quick footwork support real-life movementWhy fear of injury can lead to lost functionHow to start strength training if you are new to itWhy fitness goals should go beyond weight and appearanceJen leaves listeners with three practical places to start: lift something that feels heavy for you two or three times a week, give your cardiovascular exercise a purpose and test what your body can actually do.About Jen DieterJen Dieter, MPT is the founder and lead clinician of REAL Movement Physical Therapy. She has spent 28 years helping people move beyond pain and return to the activities they love.REAL Movement Physical Therapy:http://www.realmovementphysicaltherapy.comInstagram:@jensmash13About Dr. Stephan EsserDr. Stephan Esser is a board-certified physician specializing in sports medicine and lifestyle medicine and the host of the NHA Today Podcast.Connect with the National Health AssociationJoin the NHA:https://membership.healthscience.org/join-membership?Learn more:https://healthscience.orgUpcoming events:https://healthscience.org/events/
- Sep 23, 202627 min
How to Close the Gap Between Lifespan and Healthspan with Charlyn Black, MD, ScD
We may be living longer, but are we actually living healthier?In this episode of the NHA Today Podcast, Dr. Stephan Esser sits down with Charlyn Black, MD, ScD, physician, public health researcher, educator and co-author of Plant Powered Seniors, to explore the growing gap between lifespan and healthspan.Healthspan refers to the years of life spent in good health, rather than years marked by chronic disease, frequent medical care and declining function. Dr. Black explains that while lifespan has increased, the amount of time many people spend in poor health has also increased. In the United States, she points to recent data suggesting that this gap now exceeds 14 years.But aging does not have to mean simply accepting a steady decline in health.Dr. Black explains how our bodies and nutritional needs change as we get older, from changes in nutrient absorption and muscle response to hydration, appetite and caloric needs. She also shares how her own approach to nutrition and movement has evolved as she has aged and why even people who have followed a healthy lifestyle for years may benefit from making adjustments.The conversation also goes beyond individual choices. Drawing on her career in public health, Dr. Black discusses how our food environments, institutions and public policies can either support healthier choices or make them much harder. She argues that improving population health requires both personal action and environments that make healthy living easier.Above all, her message is an encouraging one: it is never too late to make a difference in your health. Whether you are already thriving or managing chronic conditions, changes in nutrition, movement and other lifestyle habits can still matter.In This EpisodeThe important difference between lifespan and healthspanWhy living longer does not necessarily mean living healthierHow nutrition needs and physical function change as we ageWhy a whole food, plant-powered diet may be especially valuable later in lifeThe role of movement in maintaining strength, mobility and independenceWhy sleep, social connection, stress management and avoiding risky substances matter for healthy agingWhy willpower alone is not enough to create healthier populationsHow our food environment influences the choices we makeSimple ways to begin improving your health at any agePlant Powered SeniorsDr. Black is a co-author of Plant Powered Seniors with registered dietitians Brenda Davis and Vesanto Melina. Written specifically for adults 50 and older, the book explores how nutritional needs change with age and how plant-powered nutrition and other healthy lifestyle habits can support better health throughout the later decades of life.Learn more and purchase Plant Powered Seniors:https://plant-poweredseniors.com/Connect with the National Health AssociationJoin the National Health Association:https://membership.healthscience.org/join-membership?Learn more about the NHA:https://healthscience.orgExplore upcoming NHA events:https://healthscience.org/events/If you enjoyed this episode, follow the NHA Today Podcast, leave a review and share it with someone who wants to spend more of their years living with health, strength and independence.
- Sep 17, 202621 min
Plant-Based Cruising & Adventure with the NHA
Where healthy living meets unforgettable travelCan you explore the world, enjoy incredible food and still stick to the healthy lifestyle you’ve worked so hard to build?In this episode of NHA Today, Dr. Stephan Esser sits down with Wanda Huberman, Executive Director of the National Health Association, and Lisa McCarl, RN, MS, CTA, of McCarl Travel, LLC, to explore how NHA is bringing plant-based living and unforgettable travel together.Lisa and Wanda take listeners behind the scenes of NHA’s plant-based cruises, including the work that goes into coordinating with cruise line culinary teams, arranging private dining and making sure ships are prepared for the way NHA travelers eat. On some voyages, NHA chefs even work alongside the ship’s culinary team to help bring the NHA approach into the kitchen.But the food is only part of the experience. These trips give travelers the opportunity to explore destinations around the world while connecting with people who share their commitment to healthy living. Wanda and Lisa share how friendships formed during NHA trips often continue long after everyone returns home.The conversation offers a look at cruises throughout the Caribbean, Europe, Asia, Alaska, Australia, New Zealand and beyond. Lisa also explains why many trips are planned years in advance, how the wait lists work and why joining one can still be worthwhile when a trip appears to be full.Wanda also shares a preview of NHA’s land-based adventures, including upcoming trips to Rwanda and Botswana organized with World Vegan Travel. From wildlife encounters and hiking to cultural experiences, these trips offer even more ways to see the world while keeping healthy food, adventure and community at the center of the experience.If travel is on your wish list, discover what’s ahead and how NHA is making it easier to explore the world without leaving your healthy lifestyle behind.Links & ResourcesExplore NHA Plant-Based Travel:https://www.healthscience.org/plant-based-travel/Join the NHA Whole-Food, Plant-Based Travel Facebook Group:https://www.facebook.com/groups/nhaplantbasedtravelConnect with Lisa McCarl, CTA, ECC, VTA | McCarl Travel, LLC:https://www.thetravelinstitute.com/agent/25665/Watch NHA Today on YouTube:https://www.youtube.com/@nationalhealthassociationFollow Dr. Stephan Esser on Instagram:https://www.instagram.com/esserhealth/Learn more about the National Health Association:https://www.healthscience.org/
About NHA Today Podcast
The NHA Health Science Podcast, hosted by Dr. Stephan Esser, explores the science and real-world application of whole food, plant-based living. Through expert interviews and practical conversations, the show brings clarity to today’s most important health topics - helping you prevent disease, improve well-being, and take control of your health.Learn more at: healthscience.org/podcast
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