Voyage Clinics Podcast

Inside the Default Mode Network | A Different Look at Mental Health with Holly Hawkins

What if the voice in your head isn't telling you the truth?  Dr. John Sanders sits down with Holly Hawkins to explore a part of the brain most people have never heard of: the Default Mode Network (DMN). Drawing on years of experience in family medicine, he breaks down how this network shapes our sense of identity and the stories we tell ourselves. Whether it's anxiety, depression, or a nagging sense of not being good enough, the roots often trace back to patterns formed long before we were aware of them. Holly opens up about the conditional beliefs around love she carried from childhood, her experience with ketamine therapy, and the ongoing work of rewiring thought patterns. Together, they make the case that healing the Default Mode Network isn't a one-time fix. It's a lifelong practice of awareness, courage, and compassion toward yourself. Chapters [Start] The Mental Game of Athletics: Dr. Sanders welcomes Holly Hawkins, and she reflects on how her self-worth became tied to performance and external validation. 04:18 The Default Mode Network: The neuroscience behind the DMN and how the brain works to form identity and inner dialogue. 15:30 The DMN and Mental Health: How mental health struggles are often symptoms of a deeper narrative problem, and that medication alone doesn't reach the root. 21:09 Ketamine Therapy: How psychedelic-assisted therapy can interrupt the DMN and create an opening for new beliefs to take hold. 31:10 Natural Tools for Rewiring the DMN: Accessible, non-pharmaceutical ways to loosen an unhealthy inner narrative and how to build them. Links & Resources * https://voyageclinics.com/ [https://voyageclinics.com/]  Disclaimer: The content provided in this podcast is for informational purposes only and is not intended as medical advice nor as a substitute for professional medical consultation, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

How to Improve Your Exercise Routine | The Science Behind Movement with Dr. Allen Parcell

It’s no secret that exercise is good for your body and mental health. But did you know it’s also good for your brain?  Dr. John Sanders sits down with Dr. Allen Parcell, a professor of exercise science, to explore the connections between movement, brain health, and overall well-being. Together, they unpack how exercise impacts not just physical health, but also cognitive function, emotional regulation, and long-term quality of life. Dr. Parcell brings clarity to the “why” behind movement, reframing it as a foundational pillar of lifelong health. He shares his journey into exercise physiology and dives into the science of how the body and brain respond to physical activity. This conversation addresses common barriers to exercise and offers practical strategies to build consistency and support long-term motivation. Everyone has what it takes to live an active life—no matter your age or starting point. Chapters [Start] Meet Dr. Allen Parcell: Dr. John Sanders introduces Dr. Allen Parcell, who shares his background and experience in exercise science. 02:08 The Science Behind Muscle & Movement: Current research on muscle contractions, and even how low-intensity movement can have great benefits. 11:45 Exercise and Brain Health: How movement supports brain function, including neuroplasticity, learning, memory, and emotional regulation. 24:54 Aging, Cognition, and Longevity: How consistent physical activity can help reduce the risk of cognitive decline and enhance quality of life as we age. 35:49 Motivation and Building Consistency: Practical strategies for overcoming mental resistance to exercise, and finding intrinsic motivation that builds sustainable habits over time. Links & Resources * https://voyageclinics.com/ [https://voyageclinics.com/]  Disclaimer: The content provided in this podcast is for informational purposes only and is not intended as medical advice nor as a substitute for professional medical consultation, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

The Neuroscience of Art | Katie Garner and the Importance of Mental Health

Dr. John Sanders is joined by Katie Garner to talk about creative expression and its effects on mental and emotional health. Katie shares how art became a meaningful outlet for her during seasons of intense motherhood, grief, and personal hardship. They discuss the science of neuroplasticity and how it gives biological credibility to Katie’s experiences with art and her emotional well-being. Dr. Sanders makes the compelling case that creativity is not just for artists, but actually a fundamental human need with measurable effects on the brain. The two talk about everything from fluid art as emotional processing to journaling techniques for people looking for an outlet. This combination of personal experience and neuroscience offers a grounded, relatable perspective on how emotional well-being and our lived experiences are tied together. Creative expression—even in simple or imperfect forms—helps us to become more whole. Chapters [Start] Katie's Story: Dr. Sanders introduces Katie Garner, and she shares her story of navigating difficult experiences and discovering art as a form of support. 05:20 Art and Neuroplasticity: The science of brain health and how creative activity acts like a vacation for the brain. 13:10 Art as Therapy: How art is being used in various workshops to help people process and heal from addiction, grief, or other hard challenges. 39:12 Practical Tools for Getting Started: Katie recommends a specific book as the best entry point for anyone wanting to reconnect with their creativity. 43:16 Art in the Burn ICU: Katie shares a personal story about her daughter in the ICU and how art helped her through that difficult time. Links & Resources * https://voyageclinics.com/ [https://voyageclinics.com/]  * http://katiegarnerart.com/ [http://katiegarnerart.com/] * https://www.instagram.com/katiegarnerart/ [https://www.instagram.com/katiegarnerart/]  * https://www.facebook.com/KtAGarner/ [https://www.facebook.com/KtAGarner/]  Disclaimer: The content provided in this podcast is for informational purposes only and is not intended as medical advice nor as a substitute for professional medical consultation, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

The Truth Behind Skin Health | Tips and Risks Regarding Melanoma with Dr. Tom Barlow

We all want our skin to look good. But healthy skin is about more than appearance—it matters more for your overall health than you may think. Dr. John Sanders sits down with Dr. Tom Barlow for a conversation about skin health, melanoma risk, and the growing influence of modern skincare trends. They walk through what people should actually pay attention to when it comes to protecting their skin—focusing on what matters most for long-term health. They explore both the science and the real-world behaviors that are contributing to rising skin cancer rates, especially in places like Utah. From early detection strategies to the potential risks of certain emerging products, this episode offers clear, practical guidance while reinforcing a core message: taking care of your skin isn’t just cosmetic—it’s essential. Chapters [Start] Skin Health & Screening: Dr. John Sanders introduces Dr. Tom Barlow, and they discuss the importance of regular skin checks and early detection. 04:25 Understanding Melanoma: A breakdown of what melanoma is and how UV exposure and genetics contribute to risk. 11:41 Sunscreen and Skin Cancer: The truth behind sunscreen along with how much sunlight is considered safe. 25:34 Involving Oncology: Discussing the different types and stages of melanoma and oncology involvement. 33:07 New Tests and Procedures: A look at advancing technologies and how they are changing skin cancer detection and treatment. Links & Resources * https://voyageclinics.com/ [https://voyageclinics.com/]  Disclaimer: The content provided in this podcast is for informational purposes only and is not intended as medical advice nor as a substitute for professional medical consultation, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Creating Healthy Habits | A Deep Dive into Modern and Natural Remedies for Health

In today’s world, it feels like every ache and pain needs a quick fix. But what if there were simple, sustainable ways to support your health day to day? Dr. John Sanders brings on his good friend Brad Dangerfield for a conversation on how to support overall health through practical, everyday habits. While modern medicine is necessary and helpful for a number of conditions, there is growing interest in how lifestyle and natural approaches can also play a role in long-term health. John and Brad talk about all things related to health, weight loss, better nutrition, better sleep, and other health topics to show you how simple changes in your life could unlock years of life. Brad shares his insights on the value of both modern medicine and natural approaches, along with personal experiences that have shaped his views. Rather than positioning one against the other, this episode emphasizes a more balanced approach—showing how the two can work together to support better health outcomes. Chapters [Start] Introducing Brad Dangerfield: Dr. John Sanders introduces Brad Dangerfield, and they dive into their thoughts on medicine. 08:18 Overcoming Mental Blocks: Tips on how to strengthen the mind, memory, and overall enhancing quality of life. 18:59 The Powers of Natural Medicines: A look at the benefits and risks regarding both natural and modern medicine practices. 27:46 General Wellness: Common things to do every day to enhance your general wellness and keep your body healthy. 46:50 Back to the Fundamentals: Going back to the basics of health and bodily functions to increase the quality of living. Links & Resources * https://voyageclinics.com/ [https://voyageclinics.com/]  Disclaimer: The content provided in this podcast is for informational purposes only and is not intended as medical advice nor as a substitute for professional medical consultation, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.