Hone In

Why Women Need to Fast Differently Than Men

Intermittent fasting—restricting your eating into a set block of time each day—has risen in popularity thanks to celebrities like Andrew Huberman and Mark Wahlberg. They claim that this practice improves weight loss, blood sugar markers, and brain health—just to name a few of the impressive longevity-boosting benefits. There’s just one thing: many proponents of intermittent fasting are men. But intermittent fasting works differently depending on your sex, according to Cynthia Thurlow, N.P. Dialing into male-centered advice might not lead to the results you’re looking for.  On this episode of the Hone In with Saad Alam podcast, Thurlow explains why intuitive fasting—a type of time-restricted eating that's individually tailored to your goals, stress, hormones, and sleep—is optimal for women. She also explains how different hormonal states, like menopause and menstruation, can impact the effectiveness of intermittent fasting, exercise, and diet. But what and when NOT to eat is only half the fun. Thurlow also shares what she adds to her grocery list to optimize her hormone health. WE DISCUSS: * Why longer fasting produces greater benefits * The link between intermittent fasting and longevity * How intermittent fasting impacts your hormones * Why women and men should try different fasting protocols * How time-restricted eating may offset the negative effects of modern day lifestyles IN THIS EPISODE YOU'LL LEARN: * The 12-hour magic mark for maximum IF benefits * How to use fasting to activate autophagy * How to pick the best fasting window for your lifestyle * The best IF protocol for women * Easy ways to incorporate time-restricted eating, without a big commitment Check out the full episode and more at: : https://honehealth.com/edge/podcast/ [https://honehealth.com/edge/podcast/]  Listen to the episodes on: SPOTIFY [https://open.spotify.com/show/76Hg5OU5oOu7S9Ze6WPSlw]: https://open.spotify.com/show/76Hg5OU5oOu7S9Ze6WPSlw [https://open.spotify.com/show/76Hg5OU5oOu7S9Ze6WPSlw]  APPLE PODCASTS [https://podcasts.apple.com/us/podcast/hone-in/id1707026738]: https://podcasts.apple.com/us/podcast/hone-in/id1707026738 [https://podcasts.apple.com/us/podcast/hone-in/id1707026738]   Watch clips from Hone In episodes on: YouTube: https://www.youtube.com/watch?v=JoOQaVPbgKQ [https://www.youtube.com/watch?v=JoOQaVPbgKQ]  Get exclusive weekly tips from show guests in our newsletter:: https://hone-health.ck.page/hone-in [https://hone-health.ck.page/hone-in]  Follow us at: HONE HEALTH INSTAGRAM [https://www.instagram.com/hone.health/?hl=en]: https://www.instagram.com/hone.health/?hl=en [https://www.instagram.com/hone.health/?hl=en]  SAAD ALAM INSTAGRAM [https://www.instagram.com/msaadalam/?hl=en]: https://www.instagram.com/msaadalam/?hl=en [https://www.instagram.com/msaadalam/?hl=en]  Learn More: https://honehealth.com/ [https://honehealth.com/]

The TRUTH about how sleep impacts your HRV (and why it matters)

As the vice president of performance science and principal scientist at Whoop [https://honehealth.com/edge/lifestyle/whoop-4-review/], Kristen Holmes, PhD [https://www.instagram.com/kristen_holmes2126/?hl=en] aims to move the needle big-time on health markers that matter. Her average day involves researching the effect of sleep, circadian recovery, and load behaviors on physical, mental, and emotional resilience to help Whoop [https://www.whoop.com/us/en/] members change the trajectory of their health.  In this episode of Hone In, podcast host and Hone Health CEO Saad Alam sat down with Holmes for the inside scoop on the exact changes that make the biggest impact on how you show up and perform every day. They talk about the link between sleep quality [https://honehealth.com/edge/health/longevity-expert-sleep-hacks/] and heart rate variability [https://honehealth.com/edge/fitness/what-is-heart-rate-variability-hrv/] (HRV)—a key biomarker linked to how hard you can push during a workout (or workday) and how fast you’ll recover. Plus, what to drink (and not to drink) to boost your HRV.  Holmes also outlines how to control natural and artificial light to maximize your sleep-wake cycle. And how to know when to hold back and push in your workouts based on your HRV and stress levels.   Listen to the full episode for a sneak peek into how to tweak your habits to boost HRV quickly, and ultimately live a longer, higher-quality life.  We Discuss:  * How fitness performance is linked to HRV  * Exactly what time to stop looking at artificial light for better sleep  * Biomarkers that may indicate stress and how to improve them  * How circadian rhythm plays a role in boosting recovery  * Holme’s three non-negotiables for high-quality sleep   In This Episode You’ll Learn:  * How your physiological behaviors are linked to your psychology  * Why this one bad habit might be reducing your performance     * When (and when not to eat) to optimize your circadian rhythm * The one recovery strategy you’re probably missing  * Why you should always get a few hours of sleep before midnight  Check out the full episode and more at: : https://honehealth.com/edge/podcast/ [https://honehealth.com/edge/podcast/]  Listen to the episodes on: SPOTIFY [https://open.spotify.com/show/76Hg5OU5oOu7S9Ze6WPSlw]: https://open.spotify.com/show/76Hg5OU5oOu7S9Ze6WPSlw [https://open.spotify.com/show/76Hg5OU5oOu7S9Ze6WPSlw]  APPLE PODCASTS [https://podcasts.apple.com/us/podcast/hone-in/id1707026738]: https://podcasts.apple.com/us/podcast/hone-in/id1707026738 [https://podcasts.apple.com/us/podcast/hone-in/id1707026738]  Watch clips from Hone In episodes on: YouTube: https://www.youtube.com/watch?v=JoOQaVPbgKQ [https://www.youtube.com/watch?v=JoOQaVPbgKQ]  Get exclusive weekly tips from show guests in our newsletter:: https://hone-health.ck.page/hone-in [https://hone-health.ck.page/hone-in]  Follow us at: HONE HEALTH INSTAGRAM [https://www.instagram.com/hone.health/?hl=en]: https://www.instagram.com/hone.health/?hl=en [https://www.instagram.com/hone.health/?hl=en]  SAAD ALAM INSTAGRAM [https://www.instagram.com/msaadalam/?hl=en]: https://www.instagram.com/msaadalam/?hl=en [https://www.instagram.com/msaadalam/?hl=en]  Learn More: https://honehealth.com/ [https://honehealth.com/]

Proven Ways to Improve Gut Health with Dr. Vincent Pedre

There’s nothing sexy about the gut. At least, that’s what internist and functional medicine specialist Vincent Pedre, M.D., thought when he was in medical school. But once he discovered how gut health impacts almost every system of the body, he dedicated his entire career to it.  On the Hone In with Saad Alam podcast, Pedre reveals why regional differences in the gut microbiome—due to diet, toxin exposure, and medicine use—could contribute to Blue Zone-level longevity [https://honehealth.com/edge/lifestyle/blue-zones-netflix-dan-buettner-live-to-100/]. He zooms in on one Tanzanian hunter-gatherer tribe, the Hadza, who live practically untouched by debilitating illnesses like diabetes, obesity, cardiovascular disease, and dementia.  Pedre also dives into the details of how long it really takes to heal your gut. (Did you know that unfurled, your gut microbiome is the size of a tennis court?). Plus, exactly what lifestyle factors could make or break chronic gut inflammation—impacting your risk of chronic disease. We Discuss: * Regional differences in gut microbiome * Why leaky gut could increase your chronic disease risk * The link between gut and hormone health * How long it takes to heal an inflamed or leaky gut * Why one Tanzanian tribe is virtually untouched by diabetes, obesity, cardiovascular disease, and dementia In This Episode You’ll Learn: * Stress management strategies that could improve your gut health * How antibiotics and pesticides can impact your microbiome * What lifestyle factors could be causing leaky gut * The “Weed, Seed, and Feed” method of curing gut inflammation * Which gut inflammation-causing foods to avoid Check out the full episode and more at: : https://honehealth.com/edge/podcast/ [https://honehealth.com/edge/podcast/]  Listen to the episodes on: SPOTIFY [https://open.spotify.com/show/76Hg5OU5oOu7S9Ze6WPSlw]: https://open.spotify.com/show/76Hg5OU5oOu7S9Ze6WPSlw [https://open.spotify.com/show/76Hg5OU5oOu7S9Ze6WPSlw]  APPLE PODCASTS [https://podcasts.apple.com/us/podcast/hone-in/id1707026738]: https://podcasts.apple.com/us/podcast/hone-in/id1707026738 [https://podcasts.apple.com/us/podcast/hone-in/id1707026738]    Watch clips from Hone In episodes on: YouTube: https://www.youtube.com/watch?v=JoOQaVPbgKQ [https://www.youtube.com/watch?v=JoOQaVPbgKQ]  Get exclusive weekly tips from show guests in our newsletter:: https://hone-health.ck.page/hone-in [https://hone-health.ck.page/hone-in]  Follow us at: HONE HEALTH INSTAGRAM [https://www.instagram.com/hone.health/?hl=en]: https://www.instagram.com/hone.health/?hl=en [https://www.instagram.com/hone.health/?hl=en]  SAAD ALAM INSTAGRAM [https://www.instagram.com/msaadalam/?hl=en]: https://www.instagram.com/msaadalam/?hl=en [https://www.instagram.com/msaadalam/?hl=en]  Learn More: https://honehealth.com/ [https://honehealth.com/]

6 steps to avoid a midlife CRISIS and live better AFTER 40

The punchline of any sitcom—a man going through a midlife crisis. He’s gained weight. Maybe he’s irritated and distant from his spouse. He spends money frivolously on sports cars and tech gadgets. And maybe he lacks the energy and motivation to engage in the hobbies he once enjoyed.  But the midlife crisis isn’t just a plot point or stereotype. Research shows that it’s a real, debilitating experience for nearly 20 percent of men over age 40 (x). According to Greg Scheinman, the creator of The Midlife Male, a weekly newsletter and podcast designed to help men navigate and maximize middle age, this shift in middle age mindset can be attributed to several factors, like hormone changes, lack of energy, and sky-high expectations for success.  On this episode of the Hone In podcast, host Saad Alam and Scheinman discuss their journies with midlife crises, including how testosterone replacement therapy (TRT) helped them get back on track. They also dive into strategies for reframing success personally and professionally, prioritizing happiness, and staying accountable.  Plus, why small daily wins—like kissing your spouse when you get up for work or swapping just one of your daily sodas for water—can make a huge difference in how you feel.  We Discuss: -How your hormone health can contribute to midlife mental health -When to reframe mistakes as successful failures -How TRT improved Scheinman’s energy levels -The importance of figuring out your daily bandwidth -The secret to a healthy, long-term relationship In This Episode You’ll Learn: -How TRT can help men with low T break through a midlife crisis -The “Six Fs” of living a balanced, successful life -Small swaps that can improve your mental health -The power of doing three personal and three professional tasks daily -The one no-equipment-needed workout you need to stay fit and energized Check out the full episode and more at: : https://honehealth.com/edge/podcast/  Listen to the episodes on: SPOTIFY: https://open.spotify.com/show/76Hg5OU5oOu7S9Ze6WPSlw  APPLE PODCASTS: https://podcasts.apple.com/us/podcast/hone-in/id1707026738    Watch clips from Hone In episodes on: YouTube: https://www.youtube.com/watch?v=JoOQaVPbgKQ  Get exclusive weekly tips from show guests in our newsletter:: https://hone-health.ck.page/hone-in  Follow us at: HONE HEALTH INSTAGRAM: https://www.instagram.com/hone.health/?hl=en  SAAD ALAM INSTAGRAM: https://www.instagram.com/msaadalam/?hl=en  Learn More: https://honehealth.com/

Dr. Nicole Prause Shares the Latest Findings on Orgasms, Masturbation and Sex

From self-proclaimed relationship gurus to eyebrow-raising (but oh, so intriguing) Reddit sex advice, it can be hard to sift through the BS.S. to find legit and useful information. That’s where psychophysiologist Nicole Prause, Ph.D., an expert on all things sexual behavior, comes in. In this episode of Hone In, podcast host and Hone Health CEO Saad Alam sat down with Nicole to dive into all things orgasms, masturbation, and sexual health. They discuss healing trauma through orgasmic meditation, why NoFap is no good, and what really happens to your brain during sex. Plus, three underrated health benefits of having sex more often.   And if you’re looking for a way to spice up your sex life and have better orgasms—alone or with a partner—Nicole dishes on that, too.  We Discuss: * The difference between male and female orgasms * Why NoFap is horrible for your mental health * What sex does to your brain * The relationship between testosterone and masturbation * The most common orgasm myths In This Episode You’ll Learn: * How to use orgasmic meditation to improve PTSD symptoms * Why sexual arousal could improve pain conditions like fibromyalgia  * The impressive health benefits of masturbation and climaxing * How having more sex can improve your sleep * Why you should skip the sexual health subreddits next time you need advice Check out the full episode and more at: : https://honehealth.com/edge/podcast/ [https://honehealth.com/edge/podcast/]   Watch clips from Hone In episodes on: YouTube: https://www.youtube.com/watch?v=JoOQaVPbgKQ [https://www.youtube.com/watch?v=JoOQaVPbgKQ]  Get exclusive weekly tips from show guests in our newsletter:: https://hone-health.ck.page/hone-in [https://hone-health.ck.page/hone-in]  Follow us at: HONE HEALTH INSTAGRAM [https://www.instagram.com/hone.health/?hl=en]: https://www.instagram.com/hone.health/?hl=en [https://www.instagram.com/hone.health/?hl=en]  SAAD ALAM INSTAGRAM [https://www.instagram.com/msaadalam/?hl=en]: https://www.instagram.com/msaadalam/?hl=en [https://www.instagram.com/msaadalam/?hl=en]  Learn More: https://honehealth.com/ [https://honehealth.com/]