People & Planet

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 

13: Learning About Animal Sentience With Dave Neale From Animals Asia

In this episode, I speak with Dave Neale, the Global Animal Sentience and Welfare Director for the Animals Asia organization. Animals Asia is committed to ending bear bile farming and improving the welfare of animals across Asia. 
In this episode, we discuss the history of bear bile farming, elephant riding tourism, circuses, and ocean parks, and the improvements in animal welfare that have been made in each industry. 
Hope you enjoy! 
 
Dave’s Links: 
Animals Asia website: https://www.animalsasia.org/
IG: https://www.instagram.com/animalsasia/?hl=en
The Asia for Animals Coalition https://www.asiaforanimals.com/
 
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: 
(00:31) Intro
(02:28) Animals Asia & The History of Bear Bile Farming
(10:16) Intervention and Education in Bear Bile Farming
(17:32) How Bears Respond to Cruelty and Sanctuary
(26:55) Where Animals Asia is at Today
(29:50) Other Work of Animals Asia
(32:15) Elephant Riding Tourism and Developments in the Industry
(37:11) The Effects of Elephant Riding Tourism on the Elephants Themselves
(42:02) Circuses and their Harm
(47:48) The Truth Behind Ocean Parks
(56:04) The Path Forward and the Importance of Raising Awareness
(58:58) Where You Can Learn More About Wildlife Ethics
(1:03:20) Outro
 

12: Demystifying Perimenopause with Zeina Maktabi

In this episode, I speak with Zeina Maktabi, a functional medicine practitioner and expert in gut health, hormone balance, and menopause. In her professional life, Zeina helps women navigate the perimenopause transition through nutrition and lifestyle interventions. 
 
In this episode, we dive into the difference between perimenopause, menopause, and postmenopause. Zeina helps to define each phase, while also demystifying each and making recommendations to mitigate the uncomfortable symptoms that come with perimenopause. 
 
Hope you enjoy! 
 
Zeina’s Links: IG @upcloseandhealthy https://www.instagram.com/upcloseandhealthy/
https://upcloseandhealthy.com/
 
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: 
(01:45) Intro
(06:06) The Symptoms of Perimenopause
(16.00) The Effects of Estrogen
(18:55) Advice to Women in Their 40s
20:39 Lifestyle Factors to Reduce Symptoms
(24:00) Gut Health and Nutrition
(30:00) Strength Training and its Benefits
(33:32) Detox
(37:02) Supplement Recommendations for Women
(40:34) Stress and the Role of Cortisol 
(46:30) The Risks of Ashwagandha Overuse
(48:33) Myth Busting
(51:37) Doctors to Speak to About Menopause
(54:11) Ways Women Can Test for Perimenopause
(1:00:21) Outro

11. An Orthopaedic Surgeon’s Advice On Preventing Injury, Healing, And Recovery; A Conversation With Dr. Naser Al Nusif

Dr. Naser Alnusif discusses injury prevention, emphasising the importance of strengthening muscles and stretching before and after exercise. He highlights the role of nutrition and rest in maintaining optimal physical health. Dr. Alnusif also explains the risks of overstretching and the importance of finding the right balance. He provides insights into preventing injuries in paddle sports and clarifies misconceptions about tennis elbow and golfer's elbow. Additionally, he discusses advancements in medicine and surgery, including the use of robotics, virtual reality, and artificial intelligence. Dr. Alnusif emphasises the value of seeking help and guidance from mentors in both personal and professional life.
Takeaways
Strengthening muscles and stretching before and after exercise can reduce the risk of injuries.
Proper nutrition and rest are essential for optimal physical health and recovery.
Overstretching can lead to injuries, and it is important to find the right balance.
Advancements in medicine and surgery, such as robotics, virtual reality, and artificial intelligence, are revolutionising the field.
Seeking help and guidance from mentors is valuable in personal and professional life.
 

10. Embracing Your Inner Wisdom with Sara Abiqwa

In this episode, I connect with Sara Abiqwa, a self empowerment coach dedicated to helping women remember their authentic selves and connect to their natural inner power. 
Sara is an expert on intuition and self-love, and has worked with hundreds of women across the globe to embrace self love. 
We touch on a variety of other topics in today’s episode, including nervous system regulation, understanding triggers, managing mental narratives, and building a connection with our inner wisdom. 
Hope you enjoy! 
 
Sara’s Links: 
Instagram: https://www.instagram.com/saraabiqwa/
Website: https://saraabiqwa.com
TikTok: https://www.tiktok.com/@saraabiqwa?_t=8mHrbISL61Q&_r=1
Podcast Spotify: https://open.spotify.com/show/0O1ySdsikgUPyadWXErv13?si=7PCRhLP7TsCgRXNMHHlFKQ
Youtube: https://youtube.com/@saraabiqwa111?si=b2_2wrmoE9_tghKh
 
Alya’s Links:
Follow me on Instagram:@wholesome_practice https://www.instagram.com/wholesome_practice/?hl=en
Visit my website: https://alyaalhamad.com/
 
Book Links: 
Solve For Happy by Mo Gawdat
Chatter by Ethan Kross
Burnout: The Secret To Unlocking The Stress Cycle by Emily Nagoski and Amelia Nagoski
 
Episode Timestamps
(01:45) Intro
(06:00) Your Personality
(15:00) The Evolution of Your Truth 
(19:25) Truth and The Mind
(28:20) Differentiation Between Inner Truth and Trauma
(35:30) Internal Family Systems 
(47:00) Safety
(52:50) Social Media

9: Discussing Environmental Issues with Samia Al Duaij

In this episode, I speak with Samia Al Duaij, an expert in sustainable development, natural resource management, environmental governance, and climate change. 
Samia’s work spans the Middle East and she focuses on a multitude of sectors, mainly oil spill contingencies, sustainable fisheries, and solid waste management. 
We touch on a variety of other topics in today’s episode, including fast fashion, energy efficient homes, marine ecosystems, air pollution, and more. 
Hope you enjoy! 
 
Samia’s Links: 
LinkedIn: https://www.linkedin.com/in/samia-alduaij-8649728/?originalSubdomain=kw
Instagram: @sustainablelivingkw 
https://www.instagram.com/sustainablelivingkw/?hl=en
 
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: 
(2:21) Intro
(04:00) Coral Bleaching
(13:20) The Value of Water, Desalination
(16:00) Pollution and Air Quality
(25:00) The Importance of Indigenous Plants
(25:40) Droughts in Iraq and Syria
(32:00) Single-Use Plastics
(34:45) Conspicuous Consumption
(45:15) Textile Waste
(49:22) Climate Action
(55:37) Outro