5 Foods I Recommend to Almost Every Patient

5 Foods I Recommend to Almost Every Patient

Could five simple foods help improve your blood sugar, gut health, hormones, and even how you age? In this episode of Hormones & Hope, Dr. Chhaya Makhija shares the five everyday foods she recommends to nearly every patient for better metabolic health. These affordable, science-backed staples can help support blood sugar regulation, nourish your gut microbiome, reduce inflammation, and promote healthy aging—without restrictive diets or expensive supplements. You'll also discover why fiber is one of the most overlooked nutrients for long-term health, how your gut microbiome influences metabolism and hormone function, and practical ways to add foods like chia seeds, blueberries, walnuts, beans, lentils, and Greek yogurt to your daily routine. Whether you're living with insulin resistance, prediabetes, type 2 diabetes, PCOS, menopause, obesity, or simply want to build healthier habits, this episode is packed with practical, evidence-based nutrition strategies you can start using today. Download the Free Guide 'Your Health on GLP-1' Here: https://dr-chhaya.myflodesk.com/glp1 [https://www.buzzsprout.com/admin/2503047/%20https://dr-chhaya.myflodesk.com/glp1] Follow Dr. Chhaya Makhija here: https://www.instagram.com/chhayamakhijamd/ [https://www.instagram.com/chhayamakhijamd/]https://www.facebook.com/unifiedendocrine [https://www.facebook.com/unifiedendocrine] https://unifiedendocrinecare.com/ [https://unifiedendocrinecare.com/]https://www.youtube.com/@chhayamakhijamd [https://www.youtube.com/@chhayamakhijamd] https://www.linkedin.com/in/chhayamakhijamd/ [https://www.linkedin.com/in/chhayamakhijamd/] Email: connect@unifiedendocrinecare.com [connect@unifiedendocrinecare.com] Disclaimer: This podcast is for educational, informational, and entertainment purposes only. It’s not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider for personalized guidance. 🔔 Don’t forget to like, subscribe, and hit the bell icon!

Vaping, Marijuana & Air Pollution: What They're Really Doing to Your Lungs

In this episode of Hormones & Hope, Dr. Chhaya Makhija welcomes pulmonologist Dr. Vijay Balasubramanian for an in-depth discussion about respiratory health, environmental exposures, and the everyday habits that shape our lung function over a lifetime. We often focus on improving our heart health, lowering cholesterol, managing blood sugar, or losing weight, but healthy lungs are just as essential to living well. Every breath fuels our body with oxygen, making lung health a cornerstone of overall wellness. Dr. Vijay shares his expertise on how the lungs work, why they naturally change as we age, and how conditions like obesity, sleep apnea, and cardiovascular disease can all influence the way we breathe. He also explains why shortness of breath is never a symptom to ignore and why finding its underlying cause is so important. The conversation takes a deep dive into the modern threats to lung health, including air pollution, wildfire smoke, vaping, marijuana use, and occupational exposures. Dr. Vijay discusses how these factors can contribute to inflammation, chronic lung disease, pulmonary hypertension, and permanent lung damage, while offering practical strategies to reduce your risk. From avoiding smoking and vaping to staying physically active and minimizing harmful exposures, small choices today can have a lasting impact on your respiratory health for years to come. If you're looking to better understand your lung health, protect your breathing as you age, or learn how everyday exposures affect your body, be sure to check out this episode. Dr. Vijay Balasubramanian is the Founder/ Medical Director of Valley Advanced Lung Diseases Institute (VALDI) in Fresno. He is Board Certified in Pulmonary Medicine and specializes in Advanced lung diseases such as Interstitial Lung disease and Pulmonary vascular disease. VALDI is the first of its kind in the central valley of California. Its goal is to provide Access to care for Advanced Lung diseases - Diagnosis & management. Through its collaboration with Stanford Lung Transplant Program, patients are also able to be seen locally for consideration of Lung Transplantation if needed. He earned his medical degree at Stanley Medical College and completed postgraduate fellowship training in the United Kingdom (MRCP UK) and the Medical College of Wisconsin. He recently completed his Academic tenure as Professor of Medicine at UCSF Fresno. At UCSF Fresno, he established a nationally renowned Pulmonary Hypertension Program. He is nationally recognized in the field of Pulmonary Hypertension with extensive academic accomplishments including Research and publications. He is the recipient of multiple Teaching awards. He has shown strong commitment in organizing and supporting his patient support group for over 15 years. Download the Free Guide 'Your Health on GLP-1' Here: https://dr-chhaya.myflodesk.com/glp1 [https://www.buzzsprout.com/admin/2503047/%20https://dr-chhaya.myflodesk.com/glp1] Follow Dr. Chhaya Makhija here: https://www.instagram.com/chhayamakhijamd/ [https://www.instagram.com/chhayamakhijamd/]https://www.facebook.com/unifiedendocrine [https://www.facebook.com/unifiedendocrine] https://unifiedendocrinecare.com/ [https://unifiedendocrinecare.com/]https://www.youtube.com/@chhayamakhijamd [https://www.youtube.com/@chhayamakhijamd] https://www.linkedin.com/in/chhayamakhijamd/ [https://www.linkedin.com/in/chhayamakhijamd/] Email: connect@unifiedendocrinecare.com [connect@unifiedendocrinecare.com] Follow Dr. Vijay Balasubramanian here: https://www.valdiinc.com/aboutvijaybalasubramanian [https://www.valdiinc.com/aboutvijaybalasubramanian] https://www.linkedin.com/company/valdiinc/ [https://www.linkedin.com/company/valdiinc/] Disclaimer: This podcast is for educational, informational, and entertainment purposes only. It’s not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider for personalized guidance. 🔔 Don’t forget to like, subscribe, and hit the bell icon!

IBS, Anxiety & Depression: The Link Between Hormone Imbalance and Gut Microbiome

In this episode of Hormones & Hope, Dr. Chhaya Makhija sits down with Dr. Melissa Mondala, Family & Integrative Medicine Specialist, for a powerful conversation about the connection between lifestyle, gut health, and emotional well-being. Drawing from both personal experience and years of clinical practice, Dr. Mondala explains how the gut and brain work together, why nutrition and exercise are essential for mental health, and how sleep, stress management, and social connection can help build emotional resilience. She also shares practical tips for making healthy habits stick, overcoming setbacks, and creating routines that work in real life—not just for a few weeks, but for the long term Whether you're supporting your own mental health or helping someone you love, this episode offers hope, practical guidance, and a reminder that meaningful change often starts with simple daily choices. Download the Free Guide 'Your Health on GLP-1' Here: https://dr-chhaya.myflodesk.com/glp1 [https://www.buzzsprout.com/admin/2503047/%20https://dr-chhaya.myflodesk.com/glp1] Follow Dr. Chhaya Makhija here: https://www.instagram.com/chhayamakhijamd/ [https://www.instagram.com/chhayamakhijamd/]https://www.facebook.com/unifiedendocrine [https://www.facebook.com/unifiedendocrine] https://unifiedendocrinecare.com/ [https://unifiedendocrinecare.com/]https://www.youtube.com/@chhayamakhijamd [https://www.youtube.com/@chhayamakhijamd] https://www.linkedin.com/in/chhayamakhijamd/ [https://www.linkedin.com/in/chhayamakhijamd/] Email: connect@unifiedendocrinecare.com [connect@unifiedendocrinecare.com] Follow Dr. Mondala here: https://www.instagram.com/drmelissamondala/ [https://www.instagram.com/drmelissamondala/] https://drlifestyle.org/ [https://drlifestyle.org/] https://www.instagram.com/drlifestyleclinic/ [https://www.instagram.com/drlifestyleclinic/] Dr. Melissa Mondala, MD is a double board-certified physician in Family Medicine and Lifestyle Medicine, with advanced fellowships in training in integrative psychiatry and integrative medicine. Dr. Mondala is the President and co-founder of Dr. Lifestyle Clinic in Newport Beach — the first Lifestyle and Integrative Direct Primary Care and Rheumatology clinic The clinic has been recognized as a Public Health Site of Excellence and she is a best-selling author of Embody Lifestyle Medicine and well sought out speaker. Disclaimer: This podcast is for educational, informational, and entertainment purposes only. It’s not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider for personalized guidance. 🔔 Don’t forget to like, subscribe, and hit the bell icon! .

Statins, Calcium Score & Cholesterol: What You Need to Know About Preventing Heart Disease

In Part 2 of this powerful conversation, Dr. Chhaya Makhija sits down with preventive cardiologist Dr. Sourbha S. Dani to discuss how we can identify and prevent heart disease before it becomes a life-changing event. Together, they break down the screening tests, lab markers, and imaging studies that can help uncover cardiovascular risk years before symptoms develop. From ApoB and Lipoprotein(a) to coronary calcium scores, insulin resistance, statins, and lifestyle interventions, this episode provides a practical roadmap for anyone looking to take a proactive approach to heart health. Dr. Chhaya also shares her perspective as a preventive endocrinologist, highlighting the metabolic factors that often drive cardiovascular disease and why early intervention matters. If you have a family history of heart disease, elevated cholesterol, diabetes, or simply want to optimize your long-term health, this episode is packed with actionable insights. Download the Free Guide 'Your Health on GLP-1' Here: https://dr-chhaya.myflodesk.com/glp1 [https://www.buzzsprout.com/admin/2503047/%20https://dr-chhaya.myflodesk.com/glp1] Follow Dr. Chhaya Makhija here: https://www.instagram.com/chhayamakhijamd/ [https://www.instagram.com/chhayamakhijamd/]https://www.facebook.com/unifiedendocrine [https://www.facebook.com/unifiedendocrine] https://unifiedendocrinecare.com/ [https://unifiedendocrinecare.com/]https://www.youtube.com/@chhayamakhijamd [https://www.youtube.com/@chhayamakhijamd] https://www.linkedin.com/in/chhayamakhijamd/ [https://www.linkedin.com/in/chhayamakhijamd/] Email: connect@unifiedendocrinecare.com [connect@unifiedendocrinecare.com] Follow Dr. Dani here: https://www.linkedin.com/in/sourbhadani/ [https://www.linkedin.com/in/sourbhadani/] https://physicians.lahey.org/details/4012 [https://physicians.lahey.org/details/4012] Dr. Dani is a non-invasive cardiologist with a special focus on prevention and premature heart disease at Lahey Hospital and Medical Center in Burlington, Massachusetts. He serves as the Program Director for the Cardiovascular Fellowship, Director of Inpatient Cardiac Services, Director of the Adult Congenital Heart Disease Center, and Co-Director of the region's first South Asian Metabolic Program. He is also an Associate Professor at the University of Massachusetts Medical School and Tufts University. In addition to his clinical and academic roles, Dr. Dani is a cardiovascular outcomes and healthcare economics researcher, collaborating with the Smith Center for Outcomes Research at Beth Israel Deaconess Medical Center in Boston and the Center for Cardiovascular Research (CVER) at Tufts University. Disclaimer: This podcast is for educational, informational, and entertainment purposes only. It’s not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider for personalized guidance. 🔔 Don’t forget to like, subscribe, and hit the bell icon!

From Ethnicity to Lifestyle: Understanding Heart Disease Risk in South East Asians

In Part 1 of this two-part series, Dr. Chhaya Makhija sits down with preventive cardiologist Dr. Sourbha Dani to discuss the growing epidemic of premature heart disease in South Asian communities around the world. Dr. Dani explains why many South Asians develop diabetes, high blood pressure, and heart disease at younger ages, why BMI can be misleading, and why being "healthy on paper" doesn't always tell the full story. He also shares how lifestyle choices can dramatically influence long-term risk—even in individuals with a strong family history of cardiovascular disease. The discussion covers the concept of the "thin-fat phenotype," where individuals may appear lean while carrying excess visceral fat and significant metabolic risk.  Next week, Part 2 dives into advanced testing, cholesterol markers, risk assessment tools, statins, and the evolving role of GLP-1 medications in cardiovascular prevention. If you're interested in optimizing your metabolic health, understanding your cardiovascular risk, or learning how to prevent disease before it starts, this episode is a must-listen. Download the Free Guide 'Your Health on GLP-1' Here: https://dr-chhaya.myflodesk.com/glp1 [https://www.buzzsprout.com/admin/2503047/%20https://dr-chhaya.myflodesk.com/glp1] Follow Dr. Chhaya Makhija here: https://www.instagram.com/chhayamakhijamd/ [https://www.instagram.com/chhayamakhijamd/]https://www.facebook.com/unifiedendocrine [https://www.facebook.com/unifiedendocrine] https://unifiedendocrinecare.com/ [https://unifiedendocrinecare.com/]https://www.youtube.com/@chhayamakhijamd [https://www.youtube.com/@chhayamakhijamd] https://www.linkedin.com/in/chhayamakhijamd/ [https://www.linkedin.com/in/chhayamakhijamd/] Email: connect@unifiedendocrinecare.com [connect@unifiedendocrinecare.com] Follow Dr. Dani here: https://www.linkedin.com/in/sourbhadani/ [https://www.linkedin.com/in/sourbhadani/] https://physicians.lahey.org/details/4012 [https://physicians.lahey.org/details/4012] Dr. Dani is a non-invasive cardiologist with a special focus on prevention and premature heart disease at Lahey Hospital and Medical Center in Burlington, Massachusetts. He serves as the Program Director for the Cardiovascular Fellowship, Director of Inpatient Cardiac Services, Director of the Adult Congenital Heart Disease Center, and Co-Director of the region's first South Asian Metabolic Program. He is also an Associate Professor at the University of Massachusetts Medical School and Tufts University. In addition to his clinical and academic roles, Dr. Dani is a cardiovascular outcomes and healthcare economics researcher, collaborating with the Smith Center for Outcomes Research at Beth Israel Deaconess Medical Center in Boston and the Center for Cardiovascular Research (CVER) at Tufts University. Disclaimer: This podcast is for educational, informational, and entertainment purposes only. It’s not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider for personalized guidance. 🔔 Don’t forget to like, subscribe, and hit the bell icon!