NHA Today Podcast

Why Protecting Your Memory Starts Long Before You Notice a Problem

What 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 Episode

• Why Alzheimer's-related changes may develop before symptoms appear
• What research suggests about slowing or improving cognitive decline
• How comprehensive cognitive assessments may help identify risk factors
• The relationship between nutrition, healthy fats and memory
• Why physical activity supports cognitive function
• How sleep contributes to memory and brain maintenance
• The importance of blood flow and vascular health
• Emerging research into the gut microbiome
• Practical lifestyle choices that may help reduce dementia risk

While 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 Nields

William 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.com/
Email: Will@HeadwatersLongevity.com
Instagram: @WillNields
X: @HeadwatersJax
LinkedIn: William Nields, M.D.

About Dr. Stephan Esser

Dr. 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 Association

Become a member: https://membership.healthscience.org/join-membership

Website: https://healthscience.org/

Upcoming events: https://healthscience.org/events/

YouTube: https://www.youtube.com/@nationalhealthassociation

Subscribe to the NHA Today Podcast for more conversations about nutrition, lifestyle medicine and healthy aging.

The Hidden Psychology Behind Food Cravings and Why Knowing Better Doesn't Always Mean Eating Better

You 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 Episode

• Why knowing what to eat doesn't always change our behavior
• How emotions and childhood experiences shape our food choices
• Why ultra-processed foods can be so difficult to resist
• The difference between physical hunger and emotional hunger
• How dopamine and the brain's reward system influence cravings
• Why self-perception and emotional intelligence matter
• How to manage stress without turning to food
• Practical strategies for building a healthier relationship with food

Dr. 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 Esser

Dr. 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 Association

Join the NHA:
https://membership.healthscience.org/join-membership

Learn more:
https://healthscience.org

Upcoming events:
https://healthscience.org/events/

NHA YouTube Channel:
https://www.youtube.com/@nationalhealthassociation

Subscribe to the NHA Today Podcast for more conversations about nutrition, lifestyle medicine and creating a healthier life.

Your Mental Health and Physical Health Are More Connected Than You Think

What 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 Episode

• Casie's personal journey into lifestyle psychiatry
• The surprising connection between gut health and mental health
• How nutrition can influence mood and emotional well-being
• The six pillars of lifestyle medicine
• Why sleep and movement matter for mental health
• How ultra-processed foods and cravings affect our habits
• Why alcohol can make anxiety and sleep problems worse
• Three practical changes you can make starting today

Casie 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-Miley

Casie 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.com/

Connect on LinkedIn:
https://www.linkedin.com/in/casiemair-miley/

About Dr. Stephan Esser

Dr. 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 Association

Join the NHA:
https://membership.healthscience.org/join-membership

Learn more:
https://healthscience.org/

Upcoming events:
https://healthscience.org/events/

NHA YouTube Channel:
https://www.youtube.com/@nationalhealthassociation

Subscribe to the NHA Today Podcast for more conversations about nutrition, lifestyle medicine and creating a healthier life.

Your Kidneys Do More Than You Think

Your 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 Episode

• What your kidneys actually do all day
• Important kidney health markers to know
• What causes kidney stones and how diet may affect your risk
• How high blood pressure and diabetes can damage the kidneys
• The stages of chronic kidney disease
• Medications and supplements that may affect kidney function
• How nutrition influences kidney health
• Why hydration matters
• What to monitor to better understand your kidney health
• Everyday choices that can help protect your kidneys

About Dr. Stephan Esser

Dr. 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 Association

Join the NHA:
https://membership.healthscience.org/join-membership?

Learn more:
https://healthscience.org/

Upcoming events:
https://healthscience.org/events/

Subscribe to the NHA Today Podcast for more conversations about nutrition, lifestyle medicine and creating a healthier life.

Strength Is Freedom

What 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 Episode

• Why muscle is an investment in your future
• Why it is never too late to get stronger
• What functional strength really means
• How balance and quick footwork support real-life movement
• Why fear of injury can lead to lost function
• How to start strength training if you are new to it
• Why fitness goals should go beyond weight and appearance

Jen 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 Dieter

Jen 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.com/

Instagram:
@jensmash13

About Dr. Stephan Esser

Dr. 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 Association

Join the NHA:
https://membership.healthscience.org/join-membership?

Learn more:
https://healthscience.org/

Upcoming events:
https://healthscience.org/events/

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 Episode

• The important difference between lifespan and healthspan
• Why living longer does not necessarily mean living healthier
• How nutrition needs and physical function change as we age
• Why a whole food, plant-powered diet may be especially valuable later in life
• The role of movement in maintaining strength, mobility and independence
• Why sleep, social connection, stress management and avoiding risky substances matter for healthy aging
• Why willpower alone is not enough to create healthier populations
• How our food environment influences the choices we make
• Simple ways to begin improving your health at any age

Plant Powered Seniors

Dr. 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 Association

Join the National Health Association:
https://membership.healthscience.org/join-membership?

Learn more about the NHA:
https://healthscience.org/

Explore 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.

Where healthy living meets unforgettable travel

Can 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 & Resources

Explore 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/nhaplantbasedtravel

Connect with Lisa McCarl, CTA, ECC, VTA | McCarl Travel, LLC:
https://www.thetravelinstitute.com/agent/25665/

Watch NHA Today on YouTube:
https://www.youtube.com/@nationalhealthassociation

Follow Dr. Stephan Esser on Instagram:
https://www.instagram.com/esserhealth/

Learn more about the National Health Association:
https://www.healthscience.org/

What everyone should know about building strength and supporting pelvic health

Urinary leakage, chronic constipation, pelvic pain, painful sex, organ prolapse and changes after childbirth or with aging are incredibly common. But that doesn’t mean they’re something you simply have to accept.

In this episode of NHA Today, Dr. Stephan Esser sits down with Laura Bunso, PT, MTC, a physical therapist who has specialized in pelvic health, women’s and men’s health and spine care since 1999.

Laura explains what the pelvic floor actually does and why these muscles are so important for bladder and bowel control, stability, movement and sexual health. Like other muscles in the body, the pelvic floor can become weak, overly tight, injured or poorly coordinated after childbirth, surgery, menopause, aging, athletic activity and other changes throughout life.

One of Laura’s most important messages is simple: just because something is common doesn’t mean it’s normal. Urinary leakage, for example, may become more prevalent with age, but that doesn’t mean there is nothing you can do about it.

The conversation also challenges the idea that better pelvic health simply means doing more Kegels. Some people need to strengthen their pelvic floor, while others need to learn how to relax and coordinate these muscles correctly. Even someone who is very active and physically strong can have pelvic floor dysfunction.

Laura and Dr. Esser also explore the connection between the pelvic floor and chronic constipation, postpartum recovery, pelvic pain, organ prolapse and changes that occur as we age. Laura explains why maintaining muscle strength and coordination matters and when working with a pelvic floor physical therapist may help.

Most importantly, this is a conversation about understanding your body and knowing that it’s okay to talk about symptoms that can feel personal or embarrassing. Laura shares practical ways to support pelvic health, from staying active and hydrated to learning how the pelvic floor should contract and relax.

Whether you’re experiencing symptoms now or simply want to maintain strength and function as you age, this episode offers an important reminder: your pelvic floor is part of your overall health, and it deserves attention too.

Links & Resources

Smart Body Physical Therapy:
https://www.smartbodypt.com/

Listen to Laura’s podcast, Pelvic Like It Is:
https://podcasts.apple.com/ie/podcast/pelvic-like-it-is/id1871478598

Follow Dr. Stephan Esser on Instagram:
https://www.instagram.com/esserhealth/

Watch NHA Today on YouTube:
https://www.youtube.com/@nationalhealthassociation

Learn more about the National Health Association:
https://www.healthscience.org/

There’s always another diet, supplement or biohack promising better health. But what if we’re making it more complicated than it needs to be?

Dr. Asa Frey and Dra. Joanna Frey believe the fundamentals of human health haven’t changed. At their residential lifestyle center, Back to the Garden in Puerto Rico, they focus on seven foundational pillars: presence, whole plant foods, movement, nature, sunlight, sleep and healthy relationships.

In this episode of NHA Today, Dr. Stephan Esser talks with Dr. Asa and Dra. Joanna about why these basic principles can be more powerful than constantly chasing the latest health trend and why knowing what to do is only part of the equation.

They explore the role of presence in actually making healthy habits stick, simple ways to interrupt stress during a busy day and why getting outside, moving your body and protecting your sleep are non-negotiables in their own lives. They also discuss their medically supervised water fasting program, how they prepare patients before a fast and why fasting isn't meant to be a quick fix for the habits that contributed to poor health in the first place.

You’ll also hear how they bring these same principles into family life, what they’ve learned from raising their children with healthy habits and why lasting change often begins by becoming the example rather than trying to change everyone around you.

Better health may not require another hack. It may mean getting back to the things your body has needed all along.

Links & Resources

Back to the Garden:
https://www.backtothegardenpr.com/en

Back to the Garden en Español:
https://www.backtothegardenpr.com/

Get the Back to the Garden App:
https://www.backtothegardenpr.com/en/btgapp

Follow Dr. Esser on Instagram:
@esserhealth

Watch NHA Today on YouTube:
https://www.youtube.com/@nationalhealthassociation

Learn more about the National Health Association:
https://www.healthscience.org/

What if getting older didn’t have to mean slowing down?

At 84, Vesanto Melina, MS, Registered Dietitian, is living proof that our later years can still be active, productive and full of purpose. She’s still writing books, speaking, counseling clients and hitting the gym for five fitness classes a week. And she has decades of science and experience behind what she teaches.

Vesanto is the author or co-author of 15 books on plant-based nutrition, including books recognized by the American Library Association as go-to resources in the field. Her latest, Plant-Powered Seniors, was written with Brenda Davis, RD and Dr. Charlyn Black. She also co-authored the #1 Amazon bestseller Plant-Powered Protein. Vesanto has taught nutrition at Bastyr University and the University of British Columbia, received both the Ryley-Jeffs Memorial Award and a lifetime achievement award as a dietitian and served as lead author of the Academy of Nutrition and Dietetics’ position paper on vegetarian diets across the life cycle.

In this episode of NHA Today, Dr. Stephan Esser talks with Vesanto about what she’s learned from more than three decades of vegan living and a lifetime spent studying nutrition. They dig into why she now emphasizes a well-planned plant-based diet, why legumes deserve a bigger place on our plates and the nutrients that become especially important as we age, including protein, calcium, vitamin D and omega-3s.

They also explore the other side of healthy aging: staying strong and independent. Vesanto shares how exercise supports bone health, balance and fall prevention, why small changes can make a meaningful difference and why it’s never too late to improve the way you eat and live.

Whether you’re already in your 70s or 80s or thinking about the health you want decades from now, this conversation offers a different vision of aging and practical ways to stay strong, active and engaged for the years ahead.

Links and Resources

Order Plant-Powered Seniors:
https://plant-poweredprotein.com/

Learn more about Vesanto Melina:
https://nutrispeak.com/

Follow Dr. Esser on Instagram:
@esserhealth

NHA Today on YouTube:
https://www.youtube.com/@nationalhealthassociation

National Health Association:
https://www.healthscience.org/

Small Changes, Big Results: Taking Control of Your Health with Dr. Jeffrey Pierce

Better health doesn't require waiting for the perfect time or changing everything overnight. Sometimes it starts with one better choice today.

In this episode of the NHA Today Podcast, Dr. Stephan Esser talks with board-certified family and lifestyle medicine physician Dr. Jeffrey Pierce about the power of small, consistent changes and how much influence our everyday habits can have on our long-term health.

Drawing on more than 18 years of experience in family medicine, Dr. Pierce shares how his approach to patient care evolved beyond simply managing chronic disease with medications to helping people address its underlying causes through lifestyle.

The conversation takes a closer look at fatty liver disease, a condition Dr. Pierce says affects an estimated one in three American adults. He explains why fat can accumulate in the liver, how the condition is often discovered and four lifestyle approaches that may help improve it, including healthy weight loss, a low-fat whole food, plant-based diet, regular movement and certain approaches to meal timing and fasting.

Dr. Esser and Dr. Pierce also discuss the growing interest in testosterone replacement, what the research says about potential benefits and risks and why nutrition, exercise, sleep and overall metabolic health deserve attention before looking for a quick fix.

Finally, Dr. Pierce shares one of his own favorite prescriptions for health: gardening. For him, growing food brings together movement, nutritious food and time to slow down and reconnect.

The message throughout the conversation is refreshingly simple: don't wait for the perfect day. Start with what you can do today and build from there.

In This Episode

• What Dr. Pierce learned about health and nutrition from practicing medicine in the U.S. and abroad
• Why lifestyle can have such a powerful influence on chronic disease
• What fatty liver disease is and why it deserves more attention
• Four lifestyle approaches that may help improve fatty liver
• What to consider before pursuing testosterone replacement
• How sleep and other lifestyle factors can affect hormonal health
• Why small changes can be more sustainable than waiting to make one dramatic transformation
• How gardening can support physical, nutritional and emotional well-being

Connect with Dr. Jeffrey Pierce

Book an appointment with Dr. Pierce through Lifestyle Telemedicine:
https://lifestyletelemedicine.com/find-your-doctor/jeffrey-pierce/

Follow Dr. Pierce on Instagram:
https://www.instagram.com/drjeffpierce/

Connect with the National Health Association

Join the National Health Association:
https://membership.healthscience.org/join-membership?

Learn more about the NHA:
https://healthscience.org

Explore upcoming NHA events:
https://healthscience.org/events/

If this conversation inspired you, follow the NHA Today Podcast, leave a review and share this episode with someone who might be waiting for the "perfect" time to make a healthy change. Sometimes the best time to begin is simply today.

Plant-Based Travel: Safari Adventures, Incredible Food and the Trip of a Lifetime

Explore the world without leaving your healthy lifestyle behind. In this episode of NHA Today, Dr. Stephan Esser sits down with Wanda Huberman of the National Health Association and Brighde Reed of World Vegan Travel to explore the NHA’s upcoming whole-food, plant-based travel adventures.

From getting remarkably close to lions, elephants, hippos and giraffes on safari in Botswana to trekking to see mountain gorillas and chimpanzees in Rwanda, Wanda and Brighde share what makes these trips unforgettable. They also reveal what travelers can expect from the food, including abundant whole-food, plant-based, SOS-free meals, and why these small-group adventures can be a great option even for solo travelers.

Plus, hear what’s ahead for NHA Plant-Based Travel, including upcoming adventures in Botswana, Rwanda, France and Tuscany.

Links and Resources

NHA Plant-Based Travel: https://www.healthscience.org/plant-based-travel/
Follow Dr. Esser on Instagram: @esserhealth
NHA Today on YouTube: https://www.youtube.com/@nationalhealthassociation

What does it really take to create lasting health?

In this episode of the NHA Today Podcast, Dr. Stephan Esser sits down with longtime educator, researcher and lifestyle medicine pioneer Dr. Frank Sabatino for a thoughtful conversation about the principles that support lifelong health.

Together, they explore why lasting wellness is about far more than calories or willpower. Dr. Sabatino shares his compassionate approach to weight management, the importance of whole food, plant-based nutrition and how factors like sleep, stress, purpose, community and self-compassion all work together to influence our health.

Whether you're just beginning your health journey or looking to strengthen the habits you've already built, this conversation offers practical wisdom and timeless principles to help you create a healthier, more meaningful life.

In This Episode

• Why lasting health is about more than diet alone
• The difference between weight loss and true health
• How whole food, plant-based nutrition supports long-term wellness
• The role of stress, sleep and movement in healthy living
• Why community and purpose matter for lasting behavior change
• How self-compassion can transform your health journey
• Practical advice for building sustainable lifestyle habits

Resources Mentioned

🌿 Balance for Life Florida Retreats with Dr. Frank Sabatino
https://HealthfulLivingOceanRetreat.com

🌿 Join the National Health Association
https://membership.healthscience.org/join-membership?

🌿 National Health Association
https://healthscience.org

🌿 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 is looking to build a healthier life through evidence-based lifestyle medicine.

Type 2 diabetes has become one of the most common chronic diseases in the world, but research continues to show that lifestyle can play a powerful role in preventing and even reversing the disease.

In this solo episode of the NHA Today Podcast, Dr. Stephan Esser explores the science behind insulin resistance and shares five evidence-based lifestyle strategies that have been shown to dramatically reduce diabetes risk and improve blood sugar control. You'll learn why excess body fat, inflammation, nutrition and physical activity all play critical roles in metabolic health, and how small daily changes can lead to meaningful long-term results.

Resources

🌿 Join the National Health Association: https://membership.healthscience.org/join-membership?
🌿 Learn More: https://healthscience.org
🌿 Upcoming Events: https://healthscience.org/events/

If you enjoyed this episode, please follow the NHA Today Podcast, leave a review and share it with a friend or family member. Your support helps us continue bringing evidence-based education on nutrition, lifestyle medicine and true health to people around the world.

The Future of Heart Disease Prevention with Dr. Joel Kahn

Heart disease remains the leading cause of death, but what if we stopped waiting for symptoms and started preventing it decades earlier?

In this episode of the NHA Today Podcast, Dr. Stephan Esser sits down with renowned cardiologist Dr. Joel Kahn to explore how the future of heart disease prevention is shifting from reacting to illness to identifying risk early through advanced testing, lifestyle medicine and personalized care.

Dr. Kahn shares why a normal cholesterol panel doesn't always tell the whole story, the role of genetics and inflammation in heart disease, and why prevention begins long before a heart attack. He also discusses how nutrition, sleep, exercise and stress management work together to protect long-term heart health.

Whether you're looking to reduce your risk, better understand your heart health or simply stay healthy for years to come, this conversation offers practical, science-based insights you can start applying today.

In this episode, you'll learn:

• Why heart disease often develops silently for years before symptoms appear
• How advanced testing can identify risk long before a heart attack
• Why cholesterol is only one piece of the heart health puzzle
• The importance of inflammation, genetics and lipoprotein(a)
• How sleep quality impacts cardiovascular health
• The role of a whole food, plant-based lifestyle in preventing heart disease
• Why early prevention is one of the most powerful tools for lifelong heart health
• How modern medicine is helping personalize heart disease prevention

Guest: Dr. Joel Kahn
Host: Dr. Stephan Esser

If you enjoyed this episode, be sure to subscribe to the NHA Today Podcast and share it with someone who wants to take a proactive approach to protecting their heart.

What happens when the worst moment of your health journey becomes the foundation of your life's purpose?

For Anthony Masiello, it started with a letter that told him his body was a bad bet. It ended with an organization helping thousands of people transform their health.

In this episode of NHA Today, Dr. Stephan Esser sits down with Anthony Masiello, founder of Lifestyle Telemedicine, former NIH and Novartis healthcare tech executive, and a man who lost 160 pounds over 20 months through lifestyle medicine alone, for one of the most inspiring personal transformation conversations the show has had.

Anthony's story is remarkable not just for the weight he lost but for who he became on the other side. From introvert to extrovert. From fear-driven to purpose-driven. From a data scientist who helped build systems that managed disease to a founder whose organization is helping thousands of people escape it altogether.

In this conversation you will learn:

• The moment a life insurance denial became the turning point that saved his life
• How he switched from trying to lose weight to trying to get health and why that changed everything
• How he lost 35 pounds in his first 8 weeks and 160 pounds over 20 months
• What G-BOMBS are and how they became the foundation of his recovery
• How his doctor took him off blood pressure medication before he finished losing the weight
• What it feels like to break through limitations you had accepted as permanent
• How health transformed his confidence, his identity, and his sense of purpose
• Why he stopped comparing himself to others and only compares himself to his worst
• What Lifestyle Telemedicine does and how it is making lifestyle medicine accessible
• Why every time someone searches for how to get healthy they are casting a vote for change

────────────────────────────────────────

ABOUT ANTHONY MASIELLO

────────────────────────────────────────

Anthony Masiello is the founder of Lifestyle Telemedicine, a healthcare organization making lifestyle medicine accessible nationwide through telemedicine. A former NIH human genome project researcher and Novartis Pharmaceuticals technology executive, Anthony lost 160 pounds through lifestyle medicine in 2006 after being denied a life insurance policy at 33. He has since run marathons, hiked mountains, and built an organization dedicated to helping others do the same.

────────────────────────────────────────

LINKS AND RESOURCES

────────────────────────────────────────

Full episode and show notes:

NHA Today on YouTube

Subscribe

Lifestyle Telemedicine: https://lifestyletelemedicine.com

Lifestyle Telemedicine on Instagram

Anthony Masiello on LinkedIn

Follow Dr. Esser on Instagram

On January 2nd, 2018, Christa Barfield read an email from her boss, sent back a resignation reply, and gave three weeks notice. Three weeks later she was on a plane to Martinique, alone, for the first time out of the country - turning 30 and looking for what came next. What she found was a family of Black farmers running a CSA. She had never farmed before. She has not stopped since.

In this episode of NHA Today, Dr. Stephan Esser sits down with Christa Barfield, founder of Farmer Jawn, a 128-acre regenerative organic farm operation across three Pennsylvania counties, that has grown from 10 CSA families to a 100-person waitlist, two retail farm stores, and a new food-is-medicine corner store concept launching in the most medically underserved neighborhood in Philadelphia.

Christa's work sits at the intersection of food access, food equity, health, and community. Her slogan: agriculture is the culture. Her mission: make the small farmer the center of the health system. Her next project: Corner Jawn.

In this conversation you will learn:

• The moment Christa quit her healthcare job, booked a solo trip to Martinique, and found farming
• What a CSA is and why the model works for urban food access
• What sustainability actually means and why it cannot exist without profitability
• Why Christa calls agriculture a communal sport and how community fills her back up
• The Corner Jawn concept: a food-is-medicine corner store in a Philadelphia food desert
• Why she charters a school bus every Saturday to bring city residents to her farm
• The ancestral connection she feels putting her hands in soil as a Black farmer
• What the Farmer Jawn formula is and why she is bringing it to the NHA Conference
• How to grow food even if all you have is a glass of water and some scallions

────────────────────────────────────────

LINKS AND RESOURCES

────────────────────────────────────────

Full episode and show notes:

NHA Today on YouTube: https://www.youtube.com/playlist?list=PLgXfvjZj34HbsD3-47eEC2kjBWeIvNhHl

Subscribe: https://www.healthscience.org/podcast/

NHA Conference recordings (catch Christa's talk): https://checkout.healthscience.org/2026-nha-conference

Farmer Jawn website: https://www.farmerjawn.co

Farmer Jawn on Instagram: @FarmerJawn_

Follow Dr. Esser on Instagram: @EsserHealth

In their mid-fifties, Jason and Deborah DeSalvo left suburban life behind, bought a 43-acre farm in New Jersey, and started growing their own food. They also went completely WFPB SOS-free. Neither of them had ever farmed before.

In this episode of NHA Today, Dr. Stephan Esser sits down with Jason DeSalvo, co-owner of Cold Brook Farm - a regenerative certified organic farm in Western New Jersey whose grains have been selected by culinary luminary Dan Barber and served at Michelin-starred restaurants. Jason shares what six years of regenerative farming has taught him about soil, food, health, and the surprising truth about grains.

Jason and Deborah will be presenting Whole Grains: Myths vs. Reality at the NHA Annual Conference, June 25 to 28, 2026 - a full hour deep dive into the science and the story behind the grain they grow.

In this conversation you will learn:

• What regenerative farming actually means and how Jason took dead soil to 11% organic material in six years
• Why healthy soil produces more nutritious food and why you can taste the difference
• The truth about grains: why ancient and heirloom varieties are nothing like modern wheat
• Why hulless oats from a small farm taste completely different from what is in the store
• How grains at 13 to 14% protein challenge the where-do-you-get-your-protein question
• How Jason and Deb went WFPB SOS-free in their mid-fifties -- and what changed
• 3 to 4 tips for growing your own food even if you only have an apartment balcony
• Why nature is the seventh pillar of lifestyle medicine

────────────────────────────────────────

ABOUT JASON DESALVO

────────────────────────────────────────

Jason DeSalvo and his wife Deborah run Cold Brook Farm, a regenerative certified organic farm in Western New Jersey. Their grains have been selected by Dan Barber and served at Michelin starred restaurants. They converted to a WFPB SOS-free lifestyle in 2022 under the care of Dr. Ron Weiss of Ethos Primary Care and now manage nearly 120 acres of organically grown grains. They will be speaking on Whole Grains: Myths vs. Reality at the NHA Annual Conference, June 25 to 28, 2026.

────────────────────────────────────────

LINKS AND RESOURCES

────────────────────────────────────────

Full episode and show notes:

NHA Today on YouTube: https://www.youtube.com/playlist?list=PLgXfvjZj34HbsD3-47eEC2kjBWeIvNhHl

Subscribe: https://www.healthscience.org/podcast/

NHA Annual Conference (June 25 to 28, 2026): https://checkout.healthscience.org/2026-nha-conference

Cold Brook Farm website: https://www.coldbrookfarmnj.com

Cold Brook Farm on Instagram: https://www.instagram.com/coldbrookfarm/

Follow Dr. Esser on Instagram: https://www.instagram.com/esserhealth/

At 420 pounds, Chuck Carroll could barely walk across the street. Today he is one of the most recognized plant-based advocates in the country and host of one of the most popular health podcasts in the world. This is how he got there.

In this episode of NHA Today, Dr. Stephan Esser sits down with Chuck Carroll, host of The Exam Room podcast for the Physicians Committee for Responsible Medicine, weight loss champion, and NHA conference moderator, for an honest, warm, and practical conversation about plant-based weight loss, breaking through plateaus, the engineered addictiveness of fast food, and what it actually takes to never give up on yourself.

Chuck's personal story is remarkable. He lost over 200 pounds through diet and lifestyle change, walked 5 miles every lunch break in any weather, and has not been through a fast food drive-through in 16 years. But this episode is less about the number on the scale and more about the mindset, the systems, and the community that make transformation stick.

In this conversation you will learn:

• The 3 tangible tips for getting unstuck on your weight loss journey

• Why the scale not moving does not mean you are not getting healthier

• How sugar, fat, and salt are engineered to be as addictive as crack cocaine

• Why Chuck believes 95% of people can see results without any additional intervention

• How to build movement into your workday so you do not have to drag yourself to the gym

• What to pack for travel so you never have to compromise your eating on the road

• Chuck's 4 reasons for staying plant-based -- and the one he never expected

• Why people who give you a hard time about eating plants will eventually come around

• What Chuck is bringing to the NHA Annual Conference as panel moderator this June

────────────────────────────────────────

ABOUT CHUCK CARROLL

────────────────────────────────────────

Chuck Carroll is the host of The Exam Room podcast for the Physicians Committee for Responsible Medicine (PCRM) and one of the most recognized plant-based advocates in the country. Known as the Weight Loss Champion, a name given to him by NFL players who witnessed his transformation, Chuck lost over 200 pounds through plant-based nutrition and has spent the years since helping others do the same. He will be moderating panels at the NHA Annual Conference, June 25 to 28, 2026.

────────────────────────────────────────

LINKS AND RESOURCES

────────────────────────────────────────

Full episode and show notes:

NHA Today on YouTube: https://www.youtube.com/playlist?list=PLgXfvjZj34HbsD3-47eEC2kjBWeIvNhHl

Subscribe: https://www.healthscience.org/podcast/

NHA Annual Conference (June 25 to 28, 2026): https://checkout.healthscience.org/2026-nha-conference

Chuck's website: https://chuckcarroll.com

Follow Dr. Esser on Instagram: https://www.instagram.com/esserhealth/

Most people use moderation as a reason to keep doing what they are doing. Dr. Columbus Batiste says that is exactly the mindset that can have lasting health implications.

In this episode of NHA Today, Dr. Stephan Esser sits down with Dr. Columbus Batiste, board-certified interventional cardiologist, author, and co-founder of Healthy Heart Nation. Known as the Healthy Heart Doc, Dr. Batiste has spent his career doing what most cardiologists do not: asking patients not just what they eat, but what they eat for their health - and then building a plan around what they actually want.

His personal story is the backbone of this conversation. His father was health-conscious, ran a health food store, and juiced long before it was fashionable - but also loved sodas

and sweets in moderation. He died from the effects of diabetes. Reading Caldwell Esselstyn's chapter titled Moderation Kills changed the course of Dr. Batiste's career.

In this conversation you will learn:

• Why moderation is a justification we only apply to things we know we should not be doing

• The three most heart-protective food groups and why they work at the cellular level

• How to talk to patients (or yourself) about food in a way that actually creates change

• The SELFISH acronym: seven pillars of heart health from spirituality to humor

• Why 80% of health outcomes happen outside the doctor's office

• The role of stress, presence, and relationships in cardiovascular disease

• Dr. Batiste's take on AI in medicine and what an elderly patient said that stopped him cold

• What he is bringing to the NHA Annual Conference this June

---

ABOUT DR. COLUMBUS BATISTE

---

Columbus Batiste, MD is a board-certified interventional cardiologist, co-founder of Healthy Heart Nation, and author of Selfish: A Cardiologist's Guide to Curing a Stressed and Broken Heart. He is the Regional Chief of Cardiology for Southern California Permanente Medical Group and a celebrity media contributor featured in documentaries, articles, and podcasts worldwide. He will be speaking at the NHA Annual Conference, June 25 to 28, 2026.

---

LINKS AND RESOURCES

---

Full episode and show notes:

Subscribe: https://www.healthscience.org/podcast/

NHA Annual Conference (June 25 to 28, 2026): https://checkout.healthscience.org/2026-nha-conference

Dr. Batiste's website: https://drbatiste.com

Follow Dr. Batiste on Instagram: https://www.instagram.com/healthyheartdoc/

Dr. Batiste on LinkedIn: https://www.linkedin.com/in/drbatiste/

Book - Selfish: A Cardiologist's Guide: [add purchase link]

Follow Dr. Esser on Instagram: https://www.instagram.com/esserhealth/