People & Planet

23: We Talk Calories, Weight Loss, Body Composition Goals and More With Lulu Alarmali

Episode Description 
In this episode, I welcome back Lulu Alarmali, as we discuss weight management, metabolic health, blood sugar, and how to best maximize progress for those on a body composition journey. In this episode, Lulu draws on her extensive knowledge in neurology, gut health, sports nutrition, immune function, and cardiovascular health. We begin by discussing calories, if they matter, and how to healthily manage a caloric deficit. We then move to touch on the difference between men and women on their respective body composition journeys and finish our discussion talking through the various important elements of maintaining sustained metabolic health. Hope you enjoy! 
 
Key Themes & Takeaways:
Exploring Caloric Deficits  
We begin by having an in-depth discussion the debate of calories, if they count, and the nuances in between.
We then transition into how to properly manage a caloric deficit and how to maintain proper mental health while dieting. 
Insulin Resistance and Thyroid Health  
We discuss the importance of managing insulin resistance and how it affects your body’s metabolism. We also touch on the importance of tracking thyroid health to contribute to positive metabolic health. 
We then move to talking about the importance of sleep on the body composition journey. 
Promoting Your Own Metabolic Health 
We begin by touching on the lab tests that Lulu recommends for those interested in dialing in their body composition, including a blood sugar panel, a thyroid panel, and other metabolic profiles. 
We then transition to discussing the importance of having muscle to contribute to fat loss and overall metabolic health. 
Unpacking Metabolisms
We wrap up the episode by discussing the idea of “fast versus slow” metabolisms and how Lulu believes there is validity to this idea. 
We finish by touching on the importance of incorporating movement into your day-to-day life outside of traditional exercise. 
 
Timestamps
00:00 Intro to Lulu Alarmali
02:30 Do Calories Matter?
06:15 Managing a Calorie Deficit in a Healthy Way 
10:50 The Mental Health Side of Dieting
14:00 Eating to Boost Your Metabolism and Thyroid Health 
19:30 Proper Eating to Build Muscle 
23:35 Eating to Promote Weight Loss
25:00 Metabolic Differences Between Men and Women 
30:00 Insulin Resistance
33:30 The Importance of Sleep on the Body Composition Journey
37:17 Supplements for Fat Loss 
39:30 Recommended Lab Tests for Body Composition
43:13 The Importance of Muscle for Fat Loss and Metabolic Health 
46:50 Unpacking “Fast vs. Slow” Metabolisms
50:15 The Importance of Movement Outside of Traditional Exercise 
 
Connect with Lulu
Instagram: https://www.instagram.com/thefunctionalnutritionist/?hl=en
Website: https://www.thefunctionalnutritionistkw.com/
Connect with me
Instagram: https://www.instagram.com/wholesome_practice/ 
Facebook: https://www.facebook.com/profile.php?id=100049758914001 
YouTube: https://www.youtube.com/@PeopleAndPlanetPodcast 
LinkedIn: https://www.linkedin.com/in/alya-alhamad 
Website: https://alyaalhamad.com/ 
 
Disclaimer:
This podcast is for educational purposes only and should not replace the advice of your doctor or physician. Always consult a medical professional before making changes to your diet, lifestyle, or medication protocol.

22: Shift Your Mindset to Become a Powerful Entrepreneur with Alia Khatib

In this episode, Alia Khatib discusses the full scope of what it takes to be a successful entrepreneur, including embracing healthy practices to maintain mental and physical health, tips for those looking to take the leap into business ownership, and how to build a mindset as an entrepreneur that serves your business positively. Alia draws on her extensive experience as an entrepreneur herself, including her tumultuous start to business ownership and how she personally overcame a victim mentality. She discusses the power of both the masculine and feminine energy in business, and how to successfully overcome your inner critic, imposter syndrome, and a scarcity mindset to become a powerful entrepreneur. Finally, she leaves us with multiple resources for those interested in learning more about becoming a powerhouse in the business world. Hope you enjoy! 
 
Key Themes & Takeaways:
Embracing Fitness & Mental Health as Keys to Success in Entrepreneurship  
Discussion on the importance of maintaining health, both physical and mental, throughout your entrepreneurship journey
The need to separate your identity and self worth from the outcomes of your business
Overcoming Your Inner Critic & Imposter Syndrome 
Your inner critic is often incorrect and unhelpful to you as an entrepreneur. Alia discusses how to ensure your inner critic does not hold you back from success. 
Imposter syndrome stands in the way of success, especially when first beginning on an entrepreneurial journey and can impact many aspects of your business, including pricing. Alia discusses how to tackle the natural obstacle of imposter syndrome. 
Alia’s Own Journey as an Entrepreneur
Alia began her business ownership journey right as citizen’s money was frozen in Lebanon. This initially held Alia back from accessing the money she’d originally set aside to draw from as she began on her entrepreneurial path. 
Alia discusses overcoming a victim mindset in this situation and how this shift allowed her to eventually flourish. 
 
The Power of Manifestation in Business & Embracing a Mindset Shift
Alya shares about the power of vision boards and how they assist in fast-tracking your goals in business. 
Alia & Alya discuss the importance of overcoming a scarcity mindset and how embracing gratitude allows you to take your business to the next level. 
Alia finishes by discussing the importance of harnessing both the masculine and feminine energy akong your business journey. 
 
Timestamps
00:00 Intro to Episode & Alia Khatib
01:40 Advice for Those Beginning as Entrepreneurs
04:55 Overcoming Your Inner Critic
16:45 Overcoming Imposter Syndrome and Negative Online Influences
23:00 Alia’s Financial Journey as an Entrepreneur
26:00 Traits of Successful Entrepreneurs
33:30 Mindset Around Failure & Losing Money 
45:00 The Power of Vision Boards and Manifestation
47:00 Overcoming a Scarcity Mindset and Embracing Gratitude
50:35 The Masculine and Feminine Energy in Business
56:00 Outro, Resources & Where to Connect with Alia
Connect with Alia Khatib
 
Instagram: https://www.instagram.com/marketingconsultant_alia/
LinkedIn: https://www.linkedin.com/in/alia-khatib/
Website: aliakhatib.com
 
Resources Mentioned Throughout our Episode:
Becoming Supernatural by Joe Dispenza
You Are The Placebo by Joe Dispenza
Gaia (Joe Dispenza)
The Psychology of Money by Morgan Housel 
You Are a Badass at Making Money by Jen Sincero
The Financial Feminist Podcast
 
Connect with me
Instagram: https://www.instagram.com/wholesome_practice/ 
Facebook: https://www.facebook.com/profile.php?id=100049758914001 
YouTube: https://www.youtube.com/@PeopleAndPlanetPodcast 
LinkedIn: https://www.linkedin.com/in/alya-alhamad 
Website: https://alyaalhamad.com/ 
 
Disclaimer:
This podcast is for educational purposes only and should not replace the advice of your doctor or physician. Always consult a medical professional before making changes to your diet, lifestyle, or medication protocol.

21: Fibroids 101: What Every Woman Should Know with Dr. Elias Abi Khalil

Episode Description 
In this important episode, Dr. Elias Abi Khalil brings to light the often-overlooked reality of uterine fibroids. He discusses his personal and professional journey into gynecology, his frustration with how many women suffer silently, and his mission to ensure that patients are seen, heard, and empowered in their health decisions. Dr. Elias demystifies fibroids—from causes and symptoms to treatment options—and emphasizes the importance of education and advocacy in women’s healthcare. He also explains how systemic issues and lack of provider awareness contribute to health inequities, and what needs to change in medical education and care. This conversation is an essential listen for anyone navigating fibroids or supporting someone who is.
Key Themes & Takeaways:
Menstrual Health Challenges for Women 
Discussion on the commonality of pelvic pain. Importance of recognizing pelvic pain as not normal is emphasized. 
Explanation of fibroid development and risk factors. Genetics and environmental factors are highlighted as significant contributors.
Understanding Fibroids and Their Impact 
The symptoms and diagnosis of fibroids are outlined. Heavy periods and pelvic pain are identified as primary symptoms. 
The impact of fibroids on fertility is explained. Fibroids can hinder implantation and affect pregnancy rates. 
Interrelationship of Fibroids and Endometriosis 
A connection between fibroids and endometriosis is discussed. It is emphasized that both conditions must be treated together.
Statistics reveal that 20% of women with fibroids also have endometriosis. The importance of treating fibroids, endometriosis, and adenomyosis as a triad is highlighted. 
The necessity of addressing pelvic pain symptoms is stressed. It is advised that patients should not be treated for just one condition. 
Treatment Options for Fibroids and Endometriosis
Advice is provided regarding treatment for fibroids. Most patients do not require treatment unless symptomatic. 
Symptoms related to fibroids are discussed, particularly heavy periods. Heavy periods can lead to iron deficiency anemia and require treatment. 
Medical therapy options for fibroids are outlined. The focus is on controlling symptoms rather than eliminating fibroids. 
Diet and lifestyle can influence estrogen levels. Proper management can reduce the risk of growths like fibroids and tumors. 
Awareness of Pelvic Pain and Health Issues
Concerns about pelvic pain and its implications are discussed. Women are encouraged to seek help if experiencing severe symptoms. 
The importance of finding a doctor who listens is emphasized. A long-term care plan for pelvic pain is recommended.
Resources for learning about reproductive health are shared. Online and in-person consultation options at Clemenceau Medical Center are mentioned. 
Timestamps
00:00 Intro & Menstrual Health Challenges for Women 
07:18 Understanding Fibroids and Their Impact 
13:29 Interrelationship of Fibroids and Endometriosis 
18:52 Diagnosis and Treatment of Endometriosis 
22:57 Treatment Options for Fibroids and Endometriosis
27:45 Medical Interventions for Menstrual Symptoms 
30:23 Uterine Artery Embolization Risks 
36:12 Surgical Approaches for Fibroid Recurrence 
40:12 Recovery and Natural Treatments Post-Surgery
43:11 Case Study: Successful Robotic Surgery
47:50 Awareness of Pelvic Pain and Health Issues
Connect with Dr. Elias Abi Khalil
 
Instagram: https://www.instagram.com/dreliasabikhalil/?hl=en
Website: https://dreliasabikhalil.com/
Connect with me
Instagram: https://www.instagram.com/wholesome_practice/ 
Facebook: https://www.facebook.com/profile.php?id=100049758914001 
YouTube: https://www.youtube.com/@PeopleAndPlanetPodcast 
LinkedIn: https://www.linkedin.com/in/alya-alhamad 
Website: https://alyaalhamad.com/ 
 
Disclaimer:
This podcast is for educational purposes only and should not replace the advice of your doctor or physician. Always consult a medical professional before making changes to your diet, lifestyle, or medication protocol.

20: An Overview of ADHD with Bernadette Abraham

Episode Description:
In this episode, Bernadette Abraham shares the incredible journey she went on to help her son overcome ADHD using a holistic and functional approach. After years of struggling and a deep dive into understanding the root causes of his condition, Bernadette’s son experienced remarkable improvements, academically and emotionally. From adjusting his diet to incorporating exercise, brain health activities, supplements, and neurofeedback, Bernadette’s approach emphasizes the power of lifestyle changes in managing and potentially reversing ADHD symptoms. Throughout the conversation, she provides actionable advice for parents and individuals struggling with ADHD, exploring how a holistic protocol can make a significant difference in brain health and overall well-being. Tune in to hear about Bernadette’s transformative journey and how she is now helping others through her “B Better” platform.
 
Key Themes & Takeaways:
Identifying Root Causes: Bernadette explores the potential environmental and lifestyle factors contributing to her son’s ADHD, including heavy metal toxicity, diet, and a past head injury.
Holistic Approach to Treatment: The steps taken to improve her son’s brain health included dietary changes (removing gluten, dairy, sugar, and processed foods), supplement protocols, and physical activities like high-intensity exercises.
Neurofeedback for Brain Health: Bernadette dives into the neurofeedback treatments they used and explains how this technology helped improve her son’s focus and attention.
ADHD: Reversible or Manageable?: Is ADHD a condition that can be cured or simply managed? Bernadette shares her perspective on the potential to reverse ADHD through lifestyle changes and how it can be maintained over time.
The “B Better” Platform: Bernadette’s platform, "B Better," helps individuals access holistic health practices and functional medicine to address the root causes of ADHD and other conditions.
Bernadette’s Links:
Instagram: https://www.instagram.com/bernadette.abraham/
Bernadette’s Book: https://www.amazon.ae/Turning-Point-Books-UNJUNK-processed/dp/9953972222#:~:text=UNJUNK%20helped%20me%20to%20achieve,incorporated%20in%20our%20weekly%20menu.
Bernadette’s Platform, B Better: https://bbettermembership.com/
 
Alya’s Links:
Follow me on Instagram:@wholesome_practice https://www.instagram.com/wholesome_practice/?hl=en
Visit my website: https://alyaalhamad.com/
 
Other Links: 
ASRS Self Assessment Link: https://psychology-tools.com/test/adult-adhd-self-report-scale
Mendi: https://www.mendi.io/
AMEN ADHD Healing Book: https://www.amazon.com/Healing-ADD-Revised-Breakthrough-Program/dp/0425269973
 
Suggested Timestamps
01:58: ADD & ADHD Definitions
04:46 The Symptoms of ADHD
07:26 The root causes of ADHD 
09:35 Hormonal changes of ADHD Symptoms 
12:08 The Benefits of ADHD 
19:51 Seven Types of Brain Patterns
22:05 Recognizing ADHD in Children
25:31 Implementing a Mitigation Plan
30:28 Holistic Management of ADHD
36:33 Exercise for ADHD Management
40:12 Caffeine and ADHD
44:16 Neurofeedback Sessions 
47:31 Misdiagnosis of ADHD 
51:45 Natural Treatment Options for ADHD 
53:19 Nutrition for ADHD Management
57:06 Functional Medicine as a First Step
57:43 Assessment and Management of ADHD 
 

19: Understanding Endometriosis: Symptoms, Diagnosis, and Treatment with Dr. Sadikah Behbehani

Endometriosis is a chronic condition affecting millions of women worldwide, yet it remains widely misunderstood and often misdiagnosed. In this episode, I sit down with Dr. Sadikah Behbehani, a double board-certified OBGYN specializing in reproductive endocrinology, infertility, and minimally invasive gynecological surgery. We explore the complexities of endometriosis, from symptoms and diagnosis to treatment options that can restore quality of life.
Dr. Behbehani is an expert in fertility-sparing excision surgery and one of the few specialists dedicated to advanced endometriosis treatment. She has trained with pioneers in the field, published extensively on the topic, and educates physicians globally on the intricacies of the disease.
If you or someone you know experiences severe menstrual pain, infertility, or unexplained chronic pelvic discomfort, this episode is essential listening. Endometriosis is treatable, and no one should have to suffer in silence.
Key Themes & Takeaways:
What is Endometriosis? Dr. Sadikah Behbehani explains that endometriosis is a chronic condition where tissue similar to the uterine lining grows outside the uterus, leading to inflammation, scarring, and severe pain. This misplaced tissue responds to hormonal cycles but has no way to exit the body, causing internal damage over time.
Common Symptoms & Misdiagnosis: Endometriosis often presents as painful periods, chronic pelvic pain, painful intercourse, bloating, bowel and bladder issues, and infertility. However, due to widespread misconceptions, many women go undiagnosed for years, with their symptoms dismissed as "normal period pain" or treated with hormonal birth control without further investigation.
Why Surgery is the Gold Standard for Diagnosis & Treatment: The only way to definitively diagnose endometriosis is through excision surgery, where tissue is removed and analyzed. Unlike ablation techniques that burn the surface of lesions, excision surgery removes endometriotic tissue entirely, reducing the risk of recurrence and improving long-term outcomes.
The Link Between Endometriosis & Infertility: While 70% of women with endometriosis can conceive naturally, 30% experience infertility due to scarring, inflammation, and hormonal imbalances. Surgical removal of endometriosis can improve natural conception rates and enhance IVF success for those undergoing fertility treatments.
The Role of Lifestyle & Gut Health in Endometriosis Management: Although diet cannot cure endometriosis, an anti-inflammatory diet—reducing sugar, processed foods, and inflammatory triggers—may help manage symptoms. Many women with endometriosis also experience SIBO (small intestinal bacterial overgrowth), highlighting the gut-health connection and the importance of addressing digestive imbalances.
Endometriosis Beyond the Pelvis: How It Can Impact the Entire BodyEndometriosis has been found in the lungs, brain, and other organs, spreading through blood and lymphatic channels. Some women experience cyclical migraines, lung collapses, or even brain bleeds linked to endometriotic lesions in distant parts of the body.
We talk about:
00:00 Introduction to Endometriosis
02:03 Understanding Endometriosis
04:11 Symptoms and Misdiagnosis
06:52 Diagnosis and Treatment
16:49 Theories and Causes
22:03 Endometriosis in Distant Organs
29:21 Recognizing Pelvic Pain and Its Misconceptions
30:08 The Importance of Proper Diagnosis and Treatment
31:06 Challenges with Birth Control and Temporary Solutions
31:58 Endometriosis Excision Surgery: The Preferred Treatment
44:02 The Role of Diet and Lifestyle in Managing Endometriosis
45:50 Endometriosis and Gut Health Connection
47:20 Impact of Endometriosis on Fertility
52:40 Final Thoughts and Resources
Resources Mentioned:
 Survival of the Sickest by Dr. Sharon Moalem
Joy
ASRM (American Society for Reproductive Medicine)
Mayo Clinic
Nancy’s Nook
Connect with Dr. Sadikah Behbehani
Website: https://endometriosis-fertility.com/ 
Instagram: https://www.instagram.com/dr.sadikahbehbehani/ 
Connect with me
Instagram: https://www.instagram.com/wholesome_practice/ 
Facebook: https://www.facebook.com/profile.php?id=100049758914001 
YouTube: https://www.youtube.com/@PeopleAndPlanetPodcast 
LinkedIn: https://www.linkedin.com/in/alya-alhamad 
Website: https://alyaalhamad.com/ 
Disclaimer:
This podcast is for educational purposes only and should not replace the advice of your doctor or physician. Always consult a medical professional before making changes to your diet, lifestyle, or medication protocol.

18: Our Incredible Oceans: The Beauty, Wonder, and Urgency of Marine Conservation with Dr. Brock Bergseth

Our oceans are vast, teeming with life, and critical to the health of our planet—but they’re also under increasing pressure from human activity and climate change. In this episode of People & Planet, I sit down with Dr. Brock Bergseth, an award-winning marine biologist and conservation psychologist, to explore the beauty, resilience, and challenges facing our oceans today.
Dr. Brock Bergseth tackles some of the most pressing issues facing our oceans, including overfishing, illegal fishing, and poaching. For the past 13 years, his work has focused on understanding and shaping how people interact with coral reef ecosystems, with the ultimate goal of strengthening protection measures and reducing conflicts between humans and nature. 
As humanity’s footprint continues to expand, public sentiment toward conservation has increasingly shifted toward negativity and despondency—ironically, at a time when many positive trends and scalable solutions are emerging. In response to this, Brock is currently finishing his first pop science book, Wild Hope, a story centered on optimism for our planet’s future, aimed at shifting the narrative away from doom and gloom. I hope you enjoy this conversation.
From his years studying coral reefs on the Great Barrier Reef to his work tackling overfishing and illegal fishing, Dr. Bergseth shares his unique insights into marine conservation, the impact of climate change, and why hope remains for the future of our oceans.
Key Themes & Takeaways:
The State of Our Oceans Today: Dr. Brock Bergseth explains how climate change, pollution, and human activities have accelerated the decline of marine ecosystems. Despite these challenges, many ocean environments are remarkably resilient and can recover if given the right conditions and protections.
The Beauty and Complexity of Marine Life: From sharks engaging in cooperative hunting to parrotfish creating beaches from their waste, Dr. Bergseth shares fascinating insights into the intricate behaviors of marine species. Understanding these interactions helps highlight the importance of maintaining ecosystem balance.
Climate Change and Its Impact on Marine Ecosystems: Rising ocean temperatures, acidification, and extreme weather events are drastically altering marine habitats. Coral bleaching, shifting fish populations, and changes in ocean currents are already impacting biodiversity, fisheries, and coastal communities worldwide.
Overfishing and the Threat of Illegal Fishing: Unsustainable fishing practices are depleting fish stocks at an alarming rate, threatening food security and marine biodiversity. Illegal, unreported, and unregulated fishing continues to be a major challenge, but policy changes, consumer awareness, and technology-driven monitoring are offering solutions.
Innovative Conservation Strategies and Solutions: Advances in marine conservation, such as satellite tracking for illegal fishing, AI-powered monitoring, and marine protected areas (MPAs), are proving to be effective tools in restoring fish populations and protecting fragile ecosystems. These solutions highlight the power of science and policy working together.
How Individuals Can Make a Difference: Small, everyday choices—such as choosing sustainably sourced seafood, reducing plastic consumption, supporting marine conservation efforts, and spreading awareness—can collectively create a meaningful impact. Dr. Bergseth emphasizes that individual actions, when multiplied, can lead to large-scale positive change for our oceans.
We talk about:
00:00 Introduction to Dr. Brock Bergseth
01:41 Discussing the Great Barrier Reef's Health
02:54 Understanding Coral Bleaching
07:40 Special Memories on the Great Barrier Reef
15:01 Unusual Marine Life Behaviors
26:05 The Life of a Marine Biologist
30:41 Climate Change and Ocean Conservation
31:59 The Ocean's Role in Climate Regulation
33:50 Impact of Climate Change on Oceans
36:46 Global Climate Change and Oceans
38:44 Human Impact on Marine Life
39:32 The Importance of Sustainable Fisheries
42:56 The Largest Organism on Earth
46:05 Innovations in Ocean Conservation
47:36 The Power of Social Media in Conservation
52:35 Advice for Ocean Conservation
56:20 Final Thoughts and Reflections
Resources Mentioned:
Wild Hope – Dr. Bergseth's upcoming pop science book on optimism in conservation
Marine protected areas (MPAs) and their role in conservation
Satellite tracking and AI-powered monitoring for illegal fishing
Connect with Dr. Brock Bergseth
Website: www.brockbergseth.com
Instagram: https://www.instagram.com/doc.brock_/ 
Facebook: https://www.facebook.com/people/Dr-Brock-Bergseth-Conservation-Psychologist-Marine-Biologist/100076673543234/ 
LinkedIn: https://www.linkedin.com/in/brock-bergseth-12a07131/?originalSubdomain=au 
Connect with me
Instagram: https://www.instagram.com/wholesome_practice/ 
Facebook: https://www.facebook.com/profile.php?id=100049758914001 
YouTube: https://www.youtube.com/@PeopleAndPlanetPodcast 
LinkedIn: https://www.linkedin.com/in/alya-alhamad 
Website: https://alyaalhamad.com/ 
Disclaimer:
This podcast is for educational purposes only and should not replace the advice of your doctor or physician. Always consult a medical professional before making changes to your diet, lifestyle, or medication protocol.

17: From Deficiency to Empowerment: The Role of Supplements in Modern Living with Dr. Talal Sharaiha

Do you find the supplement world confusing and daunting? You're not alone. With an overwhelming variety of products on the market, understanding which supplements are truly beneficial can be challenging.
In this episode of People & Planet, I’m joined by Dr. Talal Sharaiha, an internal medicine doctor and fellow at the Andrew Weil Center for Integrative Medicine, to demystify the world of supplements. Dr. Sharaiha, with over a decade of experience in medical manufacturing and product development, shares his expert knowledge on evaluating supplement quality, understanding labels, and identifying common deficiencies. 
From discussing regulatory standards to practical advice on starting your supplement journey, this episode is packed with actionable insights. Grab your pens and notebooks and get ready to take notes—there’s a wealth of information coming your way!
Key Themes & Takeaways:
The Importance of Supplementation Today: Dr. Sharaiha explains how modern factors—like soil depletion, environmental toxins, and lifestyle stress—make supplementation necessary to maintain health, prevent disease, and support longevity.
Evaluating Supplement Safety and Quality: Learn about the five cornerstones of good supplements—safety, purity, potency, consistency, and quality. Dr. Sharaiha highlights key certifications (like NSF and USP) to look for and offers tips on spotting reliable brands.
Starting Your Supplement Journey: Discover the top essential supplements, such as magnesium, vitamin D, omega-3 fatty acids, and vitamin B complex, to support overall health, reduce inflammation, and boost mental clarity.
Addressing Specific Health Concerns: From insulin resistance and PCOS to mental health and immune support, Dr. Sharaiha provides insights into targeted supplementation using berberine, omega-3s, ashwagandha, and more.
Ethical and Sustainable Supplement Choices: We discuss brands that focus on organic, regenerative agriculture practices, ensuring supplements are not only good for your body but also better for the planet.
Navigating Supplement Fraud: With stories of adulterated supplements and fraudulent practices, this episode teaches listeners how to stay vigilant and choose trusted sources for their purchases, avoiding pitfalls like buying from unverified sellers on Amazon.
We talk about:
00:00 Introduction to Supplement Confusion
02:02 The Importance of Supplements
03:54 Regulation and Safety of Supplements
06:43 Identifying Quality Supplement Brands
11:41 Common Deficiencies and Where to Start
13:36 Magnesium and Vitamin D Essentials
22:33 Omega-3 Fatty Acids and Their Benefits
26:36 Vitamin C and Natural Sources
28:50 Supplements for Blood Sugar Management
29:33 Natural Alternatives for Blood Sugar Management
30:08 Exploring Cinnamon and Chromium Benefits
31:38 Apple Cider Vinegar and Green Tea Insights
33:24 Supplements for Cholesterol Control
35:26 Managing Blood Pressure Naturally
36:41 Mental Health and Anxiety Relief
40:05 PCOS and Blood Sugar Regulation
40:51 Cold and Flu Season Supplement Guide
43:37 Choosing the Right Supplement Brands
47:09 Avoiding Fraudulent Supplements
53:08 Supplement Safety and Resources
54:38 Conclusion and Contact Information
Resources Mentioned:
National Center for Complementary and Integrative Health (NCCIH)
https://www.consumerlab.com/
Healf
My Healf Storefront 
iHerb
PBS Documentary 
Andrew Weil Center for Integrative Medicine: https://integrativemedicine.arizona.edu/ 
Recommended Supplement Brands:
NOW Foods
Gaia Herbs
MegaFood
Wild Nutrition
Connect with Dr. Talal
For consultations regarding supplements and chronic symptoms:
Email: talal.sharaiha@gmail.com
Connect with me
Instagram: https://www.instagram.com/wholesome_practice/ 
Facebook: https://www.facebook.com/profile.php?id=100049758914001 
YouTube: https://www.youtube.com/@PeopleAndPlanetPodcast 
LinkedIn: https://www.linkedin.com/in/alya-alhamad 
Website: https://alyaalhamad.com/ 
Disclaimer:
This podcast is for educational purposes only and should not replace the advice of your doctor or physician. Always consult a medical professional before making changes to your diet, lifestyle, or medication protocol.

16: Unlocking the Mind-Body Connection: How Your Thoughts Shape Your Health with Nawar Kamona

Have you ever wondered how the mind and body are deeply interconnected, influencing your overall health and well-being?
In this episode of People & Planet, I’m joined by Nawar Kamona, a passionate expert in health and wellness, to explore the profound relationship between our thoughts, emotions, and physical health. 
Nawar Kamona is a holistic health practitioner with a background in nutrition and a deep passion for exploring the mind-body connection. Her work focuses on the impact of community, mindset, and emotional well-being on physical health. With extensive experience in addressing chronic stress, autoimmune conditions, and gut health, Nawar empowers individuals to create lasting, transformative changes in their lives through science-backed, compassionate approaches. She also volunteers with children in hospitals, bringing her insights on the healing power of positivity and play to those in need. 
With a background in nutrition and a functional approach to well-being, Nawar shares insights into the often-overlooked ingredients of health—community, mindset, and the mind-body connection. We dive into fascinating studies, including the Harvard Longevity Study and the Roseto Effect, to uncover how community and emotional connections play a pivotal role in our physical health outcomes. Nawar also unpacks the impact of chronic stress, negative thought patterns, and how the nocebo effect impacts our bodies, while offering actionable strategies for healing and self-care.
Key Themes & Takeaways:
The Power of Community: Discover how strong relationships and a supportive community can improve survival rates, heart health, and overall longevity—even more than quitting smoking or regular exercise.
Mindset & Epigenetics: Learn how positive emotions and belief systems can influence gene expression, potentially overriding genetic predispositions and chronic stress impacts.
Nocebo vs. Placebo Effect: Understand the fascinating science of how negative beliefs about food or health can exacerbate symptoms, while positive beliefs can foster healing.
Gut-Brain Axis & Stress: Explore the bi-directional communication between the gut and brain, and how stress can disrupt the microbiome, causing inflammation and other health issues.
Practical Healing Techniques: Gain actionable tips on mindfulness, self-compassion exercises, and the importance of play and community in creating a balanced, healthier life.
Children, Imagination, and Healing: Hear inspiring stories from Nawar’s volunteer work with children in hospitals, highlighting how imaginative play and positive environments foster resilience and healing.
We talk about:
00:00 Introduction and Greetings
00:29 Exploring the Mind-Body Connection
01:55 The Importance of Community in Health
02:41 Scientific Studies on Community and Health
05:56 The Role of Stress and Thoughts in Health
13:32 Psychoneuroimmunology: The Science Behind Mind-Body Connection
16:12 Placebo and Nocebo Effects
24:59 Gut-Brain Axis and Its Impact on Health
27:22 A Profound Example of the Nocebo Effect
29:55 Volunteering with Sick Children
30:36 The Therapeutic Power of Make-Believe
31:24 Positive Emotions and Healing
32:19 Engaging Activities for Pain Relief
38:46 The Role of Stress in Health
48:50 Mindfulness and Self-Compassion
50:04 The Importance of Community and Solitude
57:53 Final Thoughts and Resources
Resources Mentioned:
Robert Waldinger Ted Talk
The Roseto Effect
Dr. Alia Crum Ted Talk
Dr. Kristin Neff
Play by Dr. Stuart Brown
No Bad Parts by Dr. Richard Schwartz
Connect with Nawar
Website: https://www.nawarkamona.com/ 
Connect with me
Instagram: https://www.instagram.com/wholesome_practice/ 
Facebook: https://www.facebook.com/profile.php?id=100049758914001 
YouTube: https://www.youtube.com/@PeopleAndPlanetPodcast 
LinkedIn: https://www.linkedin.com/in/alya-alhamad 
Website: https://alyaalhamad.com/ 
Disclaimer:
This podcast is for educational purposes only and should not replace the advice of your doctor or physician. Always consult a medical professional before making changes to your diet, lifestyle, or medication protocol.

15: The Science of Belonging: Attachment, Ego States, and Overcoming Social Anxiety with Judy Heidrich

Have you ever wondered about the invisible strings pulling at the back of your mind, causing stress or anxiety in your daily life? 
In this episode of People & Planet, I’m joined by Judy Heidrich, who is a licensed psychotherapist, a trauma resolution specialist, a mental health counselor, and a coach. Judy specializes in trauma resolution and integrated mind/body healing modalities, as well as energy based healing approaches. This includes RRT (Rapid Resolution Therapy), Healing Touch, SoulCollage therapy, as well as various breathwork techniques.
Judy has supported numerous clients on improving their mental health, as well as their emotional and physiological wellbeing. In this conversation we discuss anxiety and social anxiety, and a few other relational concepts such as ego states, big self vs. little self, and more, as a framework to help understand ourselves better, as well as improve the relationship we have with others. These modalities are all utilized to establish the healing connections between the physiological and emotional responses that can occur and to then assist and empower her clients to evolve and gain clarity along their healing journey.
Together, we dive into topics such as anxiety, social anxiety, attachment styles, and frameworks like ego states and transactional analysis, offering insights to better understand ourselves and those around us.
Key Themes & Takeaways:
Understanding Anxiety and Social Anxiety: Judy explains the physiological and psychological impacts of anxiety, emphasizing the role of the autonomic nervous system, the "hum" of anxiety, and how chronic stress affects our body systems. She also unpacks social anxiety, discussing its roots in belonging, cognitive distortions, and cultural influences.
Attachment Styles and Family Dynamics: We explore secure, insecure, disorganized, and avoidant attachment styles, emphasizing how early childhood experiences shape our adult relationships and social behaviors. Judy shares examples of how understanding these dynamics can improve personal and professional interactions.
Big Self vs. Little Self: Judy introduces the concept of "Big Self" (confidence, groundedness) vs. "Little Self" (insecurity, fear) and how we can shift toward our Big Self through self-awareness, endurance, and neuroplasticity practices.
Ego States and Transactional Analysis: Judy breaks down the parent, child, and adult ego states, highlighting how they influence communication and relationships. She also explores the Karpman drama triangle, explaining the roles of victim, rescuer, and persecutor and how to break free from unhealthy patterns.
The Role of the Vagus Nerve and Polyvagal Theory: Judy discusses the vagus nerve's crucial role in regulating stress responses and achieving a calm, parasympathetic state, providing actionable techniques for self-regulation and nervous system balance. 
We talk about:
00:00 Introduction to Judy Heidrich and Her Expertise
01:43 Understanding Anxiety and Its Impact on the Body
03:56 The Autonomic Nervous System and Anxiety
10:14 Exploring Polyvagal Theory
17:45 Social Anxiety and Its Roots
25:50 Attachment Styles and Their Influence on Social Anxiety
32:04 Exploring Ego States: Parent, Adult, and Child
35:11 Transactional Analysis in Everyday Interactions
38:50 Understanding the Codependent Triangle
47:30 The Journey from Little Self to Big Self
Resources Mentioned:
Breath by James Nestor
Codependent No More by Melody Beattie
No Bad Parts by Richard C. Schwartz
The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-Regulation by Stephen Porges 
Connect with Judy
Instagram: https://www.instagram.com/judyheidrich/ 
Email: jheidrich26@gmail.com
Connect with me
Instagram: https://www.instagram.com/wholesome_practice/ 
Facebook: https://www.facebook.com/profile.php?id=100049758914001 
YouTube: https://www.youtube.com/@PeopleAndPlanetPodcast 
LinkedIn: https://www.linkedin.com/in/alya-alhamad 
Website: https://alyaalhamad.com/ 
 
Disclaimer:
This podcast is for educational purposes only and should not replace the advice of your doctor or physician. Always consult a medical professional before making changes to your diet, lifestyle, or medication protocol.

14: Releasing Trauma Through Somatic Therapy with Cheyenne Carell

In today's episode, I speak with Cheyenne Carell, a somatic experiencing practitioner and co-active coach. She has been supporting people in healing from trauma for over a decade. 
Cheyenne began by working in substance abuse treatment centers, and she now works on developing trauma-informed curriculum for substance abuse treatment centers and seeks to understand the root of trauma in the nervous system, which can lead to many issues. 
Hope you enjoy! 
 
Cheyenne's Links: 
resolvingtrauma.org 
Alya’s Links:
Follow me on Instagram:@wholesome_practice https://www.instagram.com/wholesome_practice/?hl=en
Visit my website: https://alyaalhamad.com/
 
Episode Timestamps: 
(00:28) Introduction
(01:20) Getting to know Cheyenne and Somatic Therapy
(06:45) The Difference Between Physical and Mental Response to Trauma 
(10:46) The Definition of Trauma
(20:00) Releasing Trauma in a Session
(27:30) Trauma Gaslighting
(34:20) Embodied Definition
(37:53) Do We All Walk Around With Trauma? 
(50:00) Practices for Emotional Regulation
(55:40) How Emotional Trauma Impacts Physical Health 
(59:10) Outro