Nurse Doza’s Podcast comes to life in a very interactive way. Sure you can listen to the podcast, but this is just the beginning of your education in health. Every week, Nurse Doza dives into new health subjects and encourages you to submit your questions to be answered on the podcast, newsletter, YouTube, LinkedIn, and every other way that you like to take in educational media.
Episodes
Monday Nov 04, 2024
Monday Nov 04, 2024
In this episode, Nurse Doza dives deep into the role of insulin and how managing it can improve various health aspects, from energy to mental clarity. Discover five practical ways to support healthy insulin levels naturally, including fasting, cold exposure, and smart dietary choices. Class is in session for anyone ready to take control of their insulin and optimize long-term health!
5 KEY TAKEAWAYS
- Fasting Benefits Insulin: Intermittent fasting or calorie restriction can help improve insulin sensitivity, regulate blood sugar, and may extend lifespan.
- Cold Exposure Reduces Insulin Resistance: Cold therapy, like cold showers or outdoor exposure, can boost brown fat activity and enhance insulin regulation.
- Eat More Healthy Fats: Unsaturated fats, especially PUFA and MUFAs, can improve insulin secretion and metabolic health without spiking blood sugar.
- Targeted Supplements for Insulin Support: Resveratrol and Berberine help manage insulin and blood sugar, supporting better metabolic function.
- Avoid Late-Night Eating: Eating close to bedtime disrupts insulin function and melatonin, negatively impacting sleep and metabolic health.
FEATURED PRODUCT
Berberine Plus is a key supplement for supporting insulin health, helping to balance blood sugar levels and enhance metabolic wellness, aligning perfectly with the episode's focus on improving insulin sensitivity for better health.
TIMESTAMPS
- 00:00 START
- 02:01 Discussing gut issues and online consultations
- 04:02 Understanding insulin’s impact beyond blood sugar
- 06:05 The role of fasting in improving insulin sensitivity
- 10:09 How calorie restriction promotes longevity
- 11:15 Cold exposure and its effects on insulin resistance
- 14:18 Benefits of unsaturated fats for metabolic health
- 18:23 Supplements like Resveratrol and Berberine for insulin management
- 22:26 Importance of not eating before bed for insulin regulation
RESOURCES
- “Caloric Restriction and Its Benefits” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8071299/
- “Cold Exposure and Insulin Sensitivity” https://pubmed.ncbi.nlm.nih.gov/26147760/
- “Impact of Polyunsaturated Fats on Insulin” https://foodstruct.com/list/foods-high-in-fatty-acids-total-polyunsaturated
- “Resveratrol and Insulin Resistance” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6165300/
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Sunday Oct 27, 2024
Sunday Oct 27, 2024
In this episode, Nurse Doza breaks down the essentials of staying healthy this season. From the importance of Vitamin D3 and NAC to surprising benefits of getting cold, each tip is designed to bolster your immune system naturally. Get ready to tackle the holiday season armed with proactive health tips and practical advice to stay well.
5 KEY TAKEAWAYS
- Vitamin D3 is Essential for Immunity - Many immune cells require Vitamin D3 to function optimally. With a majority of people deficient, supplementing can help keep illnesses at bay.
- NAC for Respiratory Health - NAC, an antioxidant precursor, supports lung health, reduces mucus, and boosts immunity, making it ideal for flu season.
- Get Cold to Boost Immunity - Cold exposure can stimulate immune cells. From cold plunges to outdoor activities, strategic exposure can prime the immune response.
- Diet Matters During the Holidays - Processed and sugary foods can weaken the gut, compromising immunity. A cleaner diet helps build a resilient immune system.
- Cut Back on Alcohol - Alcohol harms the gut lining, impacting immune health. Reducing intake can help prevent respiratory infections and other illnesses.
FEATURED PRODUCT
THE D - This high-potency Vitamin D3 supplement, with Vitamin K2 for optimal absorption, supports a robust immune system—a vital defense in staying healthy this season. Available at mswnutrition.com.
TIMESTAMPS
- 00:00 START – Introduction and why staying healthy matters this season
- 00:45 – The link between Vitamin D3 deficiency and immunity
- 02:10 – Understanding the immune-boosting benefits of NAC
- 05:15 – Benefits of cold exposure on immune strength
- 08:30 – How holiday eating habits affect immune function
- 12:00 – Alcohol’s impact on gut health and immune resilience
- 15:45 – Practical tips for maintaining health during holiday gatherings
- 20:30 – The role of daily habits in avoiding seasonal illness
- 24:50 – Summary and encouragement for a healthier season ahead
RESOURCES
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Thursday Oct 24, 2024
Thursday Oct 24, 2024
Dive into the world of Omega 3 fatty acids in this episode of the Supplement Ingredient Series. Learn about the crucial roles Omega 3s play in maintaining brain health, supporting cardiovascular functions, and reducing inflammation. Discover how you can integrate these essential nutrients into your diet for improved overall health.
5 Key Takeaways:
1.Essential Fatty Acids: Omega 3s are essential for optimal functioning of the brain, eyes, and heart, as well as for reducing inflammation.
2.Sources of Omega 3s: High levels of Omega 3s are found in foods like salmon and chicken eggs. Incorporating these into your diet can significantly boost your Omega 3 intake.
3.Supplementation Option: For those who do not consume enough Omega 3-rich foods, taking a fish oil supplement can be an effective alternative.
4.Quality Matters: When choosing a fish oil supplement, it’s crucial to check the source of the fish and the concentration of Omega 3s, focusing on products made from wild-caught, fatty fish.
5.Health Benefits: Regular intake of Omega 3s can lead to improved cholesterol levels, reduced inflammation, and enhanced brain health, contributing to overall longevity.
Timestamps:
•00:00 START:
•00:30: Discussing the critical role of Omega 3s in brain, eye, and heart health.
•01:00: How to naturally incorporate Omega 3s into your diet.
•01:30: Benefits of fish oil supplements and how to choose the right one.
•02:00: Closing thoughts on the long-term health benefits of Omega 3s.
Featured Product:
Mega O's By MSW -https://www.mswnutrition.com/products/mega-os?srsltid=AfmBOoqs-7ik5RX3cKsygPIR7Mp44k9ECOPPlU517EmljsiPL2S7ceu-
Mega Os features patented, International Fish Oil Standards (IFOS) five-star certified MaxSimil® DHA monoglyceride fish oil. This readily absorbed omega-3 fatty acid formula provides concentrated docosahexaenoic acid (DHA) plus eicosapentaenoic acid (EPA). DHA is often recommended during pregnancy to support healthy fetal brain development. Throughout the life span, both DHA and EPA support healthy brain, heart, immune, and eye function as well as healthy eicosanoid metabolism.
CONNECT WITH NURSE DOZA
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Monday Oct 21, 2024
Monday Oct 21, 2024
Discover the underlying reasons why you may be feeling tired all the time, including sluggish liver, digestive problems, adrenal/stress issues, and malnutrition. Learn how to test for these issues and find solutions to boost your energy levels.
5 KEY TAKEAWAYS:
- Low energy could be a sign of an underlying health issue, such as a sluggish liver, digestive problems, adrenal/stress issues, or malnutrition.
- Test for insulin, DHEA-s, and hs-CRP levels to assess your energy levels and address potential health concerns.
- Switch from "flight or fight" mode to "rest and digest" mode to improve energy levels and overall well-being.
- Consider supplements like Boost, Zen, and Bliss by MSW Nutrition to support energy, stress response, and sleep.
- Make lifestyle changes, such as practicing deep breathing, attending yoga classes, and reducing caffeine intake, to improve energy levels.
FEATURED PRODUCT:
Boost by MSW Nutrition, featuring green tea extract, provides a healthy alternative to coffee and energy drinks, supporting energy and mood without the jitters or crash.
shop here: https://www.mswnutrition.com/collections/best-sellers-1/products/boost?variant=29599579078728
TIMESTAMPS:
00:00 START - Introduction to the episode and the importance of addressing low energy
05:00 Sluggish liver - Learn about the early signs of liver damage and how it can contribute to low energy
10:00 Digestive problems - Understand the connection between digestive issues and fatigue
15:00 Adrenal/stress issues - Discover how adrenal fatigue can lead to chronic fatigue
20:00 Malnutrition - Explore the role of nutrition in energy levels and mental health
25:00 Testing for energy issues - Find out which tests to request from your healthcare provider
30:00 Switching from "flight or fight" to "rest and digest" mode - Learn how to improve energy levels and overall well-being
35:00 Supplements for energy - Discover the benefits of Boost, Zen, and Bliss by MSW Nutrition
RESOURCES:
- Signs of liver damage: https://www.nature.com/articles/s41392-022-01073-0
- Chronic inflammation and hs-CRP: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8400111/
- Symptoms of chronic inflammation: https://www.ncbi.nlm.nih.gov/books/NBK493173/
- Diaphragmatic breathing and HRV: https://www.va.gov/WHOLEHEALTHLIBRARY/tools/diaphragmatic-breathing.asp
CONNECT:
Join Nurse Doza's community and access exclusive content, private Q&As, giveaways, and more at community.schoolofdoza.com/signup. Stay connected with Nurse Doza through her YouTube, Instagram, website, LinkedIn, TikTok, and Twitter channels.
YouTube: https://www.youtube.com/channel/UCwcKyagDi468WscAOWM5VHA
Instagram: https://www.instagram.com/nursedoza/
Website: http://www.nursedoza.com/
LinkedIn: https://www.linkedin.com/in/jonathan-mendoza-dc-aprn-np-c-0609a038/
TikTok: https://www.tiktok.com/@nursedoza
Twitter: https://twitter.com/nursedoza
Monday Oct 14, 2024
Monday Oct 14, 2024
In this informative episode, Nurse Doza explores the complexities of Hashimoto's thyroiditis, an autoimmune disorder affecting the thyroid. He delves into the root causes beyond just thyroid dysfunction, discusses manageable lifestyle changes, highlights the liver's crucial role, and emphasizes the importance of targeted supplementation. This comprehensive overview provides practical insights for those living with Hashimoto's, offering hope and actionable steps towards better health.
5 KEY TAKEAWAYS
- Hashimoto's often stems from previous infections, traumatic events, or lifestyle factors, not just thyroid issues.
- A gluten-free diet can significantly reduce thyroid antibodies associated with Hashimoto's.
- Managing stress is crucial, as it can trigger Hashimoto's flare-ups.
- The liver plays a vital role in thyroid hormone conversion and function.
- Targeted supplementation, especially zinc, selenium, and liver support, can improve Hashimoto's management.
FEATURED PRODUCT
Double the power with our Liver Boost and Berberine plus combo. This powerful duo is designed to support optimal liver function and metabolic health—key factors in managing Hashimoto's thyroiditis as discussed in this episode. By enhancing liver health, you can potentially improve thyroid hormone conversion and reduce inflammation, addressing the root causes of Hashimoto's beyond just thyroid function.
TIMESTAMPS
00:00 START
01:00 Introduction to Hashimoto's thyroiditis
02:00 Previous infections and their role in Hashimoto's
05:00 Traumatic events and thyroid health
08:00 Importance of proper thyroid testing
11:00 Gluten's impact on thyroid health
14:00 Managing Hashimoto's through lifestyle changes
17:00 The liver's role in thyroid function
20:00 Nutrient deficiencies affecting thyroid health
22:00 Benefits of dry sauna for Hashimoto's
24:00 Importance of supplements in managing Hashimoto's
RESOURCES
- "Viruses and thyroiditis: an update" https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2654877/
- "Posttraumatic stress disorder and risk of selected autoimmune diseases among US military personnel" https://pubmed.ncbi.nlm.nih.gov/30488818/
- "Nutritional Approach to Thyroid Health: An Overview of the Current Evidence" https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9101513/
- "Hashimoto Thyroiditis: An Update on Pathogenic Mechanisms, Diagnostic Protocols, Therapeutic Strategies, and Potential Malignant Transformation" https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9478900/
- "Thyroid Hormones and the Liver: A Regulatory Network" https://link.springer.com/article/10.1007/s40618-020-01208-6
- "The interrelationship between thyroid gland and liver: a review" https://www.sciencedirect.com/science/article/abs/pii/S0300508921006064
- "Far-infrared therapy for cardiovascular, autoimmune, and other chronic health problems: A systematic review" https://onlinelibrary.wiley.com/doi/10.1155/2018/1857413
Thursday Oct 10, 2024
Thursday Oct 10, 2024
In this episode, we explore the benefits of l-carnitine, a versatile amino acid used for muscle support, heart health, and energy enhancement. Discover how incorporating l-carnitine into your routine can aid in weight management and boost metabolism.
Featured in the Video:
Boost by MSW is a multivitamin energy drink with l-carnitine, designed to enhance energy and support liver detoxification. As discussed, it can help improve metabolism and energy levels, aligning with the benefits of l-carnitine.
https://www.mswnutrition.com/collections/best-sellers-1/products/boost
Connect
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Monday Oct 07, 2024
Monday Oct 07, 2024
Explore effective strategies for enhancing recovery post-surgery through dietary adjustments and targeted supplements.
5 KEY TAKEAWAYS
1.Pre and Post-Surgery Nutrition: Changing your diet before and after surgery can significantly impact your recovery speed and quality.
2.Importance of Liver Health: Supporting your liver is crucial as it processes medications and helps in detoxifying your body post-surgery.
3.Benefits of Supplements: Specific supplements like Vitamin C, L-Arginine, and L-Glutamine can enhance wound healing and reduce recovery time.
4.Red Light Therapy: Utilizing red light therapy can aid in healing and potentially reduce scarring post-surgery.
5.Soft Tissue Therapy: Engaging in soft tissue therapy can help manage and minimize post-surgical scarring and improve flexibility.
FEATURED PRODUCT
Liver Boost and Berberine by MSW Nutrition are designed to support metabolic health, crucial for anyone recovering from surgery. These supplements aid in liver function, helping to process medications and reduce inflammation, which is essential for a smooth recovery.
visit www.mswnutrition.com to learn more
TIMESTAMPS
00:00 START: Introduction to surgery recovery and the importance of preparation.
•01:00: Discussing the critical role of diet in surgery recovery.
•02:00: The benefits of adjusting your diet pre-surgery.
•03:00: How liver health impacts recovery and the importance of supporting the liver with Liver Boost.
•05:00: The effectiveness of red light therapy in post-surgery care.
•06:00: Exploring soft tissue therapy as a method to enhance recovery post-surgery.
•07:00: The role of dietary changes in reducing post-operative complications.
•08:00: Strategies for managing pain and inflammation with natural supplements.
•09:00: How to integrate physical therapy early to speed up recovery.
•13:00: Importance of following medical advice and the role of regular follow-ups.
•17:00: The benefits of holistic approaches like meditation and yoga in recovery.
•18:00: Preparing for surgery: what to do in the days leading up to it.
•19:00: Closing advice on maintaining health post-recovery.
•20:00: Recap of key points and final thoughts on effective recovery strategies.
RESOURCES
CONNECT WITH NURSE DOZA
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Thursday Oct 03, 2024
Thursday Oct 03, 2024
Everything we know about weight gain is wrong. You can heal!
Class notes:
Weight gain is caused by inflammation
-Inflammation is the cause of weight gain
-Inflammation is also the root cause of disease
-Weight gain occurs in the liver and fat tissue
-Your body is like a car– you need the right gasoline for it (not unhealthy food)
-If your body can respond better to stress, inflammation will go down (learn to manage stress)
-Fast food and soda? This will lead to inflammation which leads to weightgain
-Inflammation is a fire that needs to go out
-Take liver detox supplements to help out your liver (LIVERLOVE is our recommendation)
Study this reference: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5507106/
Your liver is likely fatty if you’re gaining weight
-Your liver is an organ made of healthy fat (not fast food unhealthy fat)
-1 in 4 US adults have a fatty liver
-If your liver is fatty, then you have inflammation all over the body
-The liver is the most important organ when it comes to your health
-The liver is detoxifies your body
-Your liver needs to retain the ability to produce healthy antioxidants
-Fatty liver plays a role in the US obesity epidemic
-Fast food can kill your liver the same way alcohol can kill your liver
-Your liver can’t withstand 20+ years of fast foods
-Fatty liver = can likely die at an earlier age
Study this reference: https://pubmed.ncbi.nlm.nih.gov/30502373/
Your fat cells become bigger
-You lose weight where there are fat cells (hence why you’d see weight loss in your abdomen but not really your foot, where there are far less fat cells.)
-Whatever you’ve eaten in life, have gone into your fat cells
-Your liver says “We don’t have any more room, let’s put it in the fat cells” this is when weight gain happens
-Calories are macronutrients
-Energy gets stored up in the liver and fat cells
-You need good energy, but when you eat too much and at times when you don’t need it- it’ll go to your fat cells, not the liver
-If your liver is healthy, it won’t store inflammatory foods/toxins in your fat cells
-Your fat cells are an organ and they make hormones
-Inflamed fat cells make inflamed hormones
Study this reference: www.sciencedirect.com/science/article/abs/pii/S0928468018300579?via%3Dihub
Are we eating when we’re hungry?
-Leptin tells you to not have an appetite
-Many people miss the signal of leptin
-Leptin resistance is a real thing with weight gain
-The body releasing leptin is a bad deal
-High levels of leptin can calcify arteries
-You’re addicted to sugar and salt due to cravings, not hunger
-Many people who have gained weight keep eating without an appetite (leptin problem)
-Salt and sugar releases dopamine in our body
-Most people walk around with fluctuating or little to no dopamine (which can explain reaching for unhealthy snacks)
-Leptin and dopamine have a direct correlation. High leptin messes with our dopamine levels
Study this reference: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8167040/
Insulin resistance is a huge culprit of weightgain
-Insulin resistance is associated with many diseases
-Insulin resistance is occuring 10+ years before a diagnosis is made
-Too much alcohol and fast food? That’s the beginning of insulin resistance
-Insulin is the most anabolic hormone that our body makes
-Insulin resistance looks like Diabetes type 2, type 3 (alzhemers) and type 4 (PCOS)
-Insulin resistance can make premenopause come sooner
-Negative thoughts can spike insulin. Spiking cortisol? Spiking insulin
-Want to live to 100? You need to learn how to regulate your insulin
-You want to be insulin sensitive, not insulin resistant
Study this reference: https://pubmed.ncbi.nlm.nih.gov/29939616/
NOTES CONTINUED:
Mitochondriac supplement
Monday Sep 30, 2024
Monday Sep 30, 2024
In this episode, we explore how to find "the right diet" tailored to your personal needs. We discuss various diets like vegan, keto, and paleo, and emphasize the importance of home-cooked meals for better health. Learn how to listen to your body's responses to food and the role of stress in eating habits. Discover how personalized lab tests can guide your dietary choices and improve gut health.
5 KEY TAKEAWAYS
- Home Cooking Benefits: Cooking at home allows control over ingredients, reducing calorie intake and risk of type 2 diabetes.
- Understanding Your Body: Pay attention to how you feel an hour after eating to identify foods that work for you.
- Stress and Snacking: Stress often leads to unhealthy snacking; recognizing this can help manage eating habits.
- Gut Health: Your diet affects your digestive health; consider how foods impact your digestion and overall well-being.
- Personalized Testing: Lab tests like the GI Map and food sensitivity tests can provide insights into dietary needs and gut health.
FEATURED PRODUCT
Gut, featuring a high dose powdered glutamine supplement by MSW, supports gut health by enhancing nutrient absorption and reducing inflammation—key factors in maintaining a balanced diet and improving digestive health as discussed in this episode.
TIMESTAMPS
- 00:00 START
- 00:08 Introduction and positive energy
- 01:00 Finding the right diet for you
- 02:35 Importance of home cooking
- 04:54 Fast food and health risks
- 07:15 Healthy fats and oils
- 09:34 Benefits of eggs and choline
- 11:53 Monitoring post-meal feelings
- 14:12 Blood sugar and insulin spikes
- 16:26 Food sensitivities and testing
- 18:50 Stress and snacking habits
- 21:13 Simple home-cooked meals
- 23:39 Importance of monitoring digestion
- 26:00 Understanding your digestive health
- 28:22 Food sensitivity and GI Map tests
- 30:41 Personalized diet and gut health
- 33:03 Conclusion and encouragement
RESOURCES
- Home Cooking and Health
- Cooking Healthier at Home
- Blood Sugar Levels After Eating
- Monounsaturated Fats
- Stress and Overeating
- Digestive System Diseases
- GI Map Test
🔗 Connect with Nurse Doza:
JOIN MY SCHOOL for $5: community.schoolofdoza.com/signup
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- Twitter: @nursedoza
Thursday Sep 26, 2024
Thursday Sep 26, 2024
Key Highlights:
- Pistachios are a good source of healthy fats, including monounsaturated and polyunsaturated fats.
- Healthy fats are important for everyone, even those with gallbladder issues.
- These fats support heart health and blood sugar regulation.
- Heart disease is prevalent, affecting one in three people.
- Pistachios make a convenient and healthy snack.
CONNECT use the section below exactly how it is.
🔗 Connect with Nurse Doza:
JOIN MY SCHOOL for $5: community.schoolofdoza.com/signup
• YouTube: https://www.youtube.com/channel/UCwcKyagDi468WscAOWM5VHA
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• Website: http://www.nursedoza.com/
• LinkedIn: https://www.linkedin.com/in/jonathan-mendoza-dc-aprn-np-c-0609a038/
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