#27 Exercise is Medicine. Beyond Muscle Building, Can It Prevent Disease to Live Longer?

Transform Your Health: It’s All About Your Plate

Make Healthy Eating a Lifestyle with Dr. Cheryl’s Plate: The Science and Blueprint to Transform Your Diet and Body.  Discover the Why and How of Dr. Cheryl’s Plate to Crush Hunger, Build Muscle, and Combat Disease and live more healthy years.   Welcome to another episode of The Wellness Table! In this video, we dive into the science and the why behind Dr. Cheryl's Plate.  Learn the exact blueprint to create easy meals that heal, crush hunger, build muscle, reach a healthy body weight, combat disease, and add healthy years to your life. Remember, it’s not a diet; it’s a lifestyle! Join Dr. Cheryl Bothwell, a doctor of clinical nutrition, as she shares her 20+ years of expertise and real-world wellness wisdom.  In this episode, you'll uncover: * The Latest Science on Healthy Eating & Lifestyle Habits to Live Healthy Longer * The five-part blueprint of Dr. Cheryl's Plate Revealed for building healthy meals that heal and are tailored for your unique tastes, preferences, lifestyle and wellness goals. * The importance of the right meal food combination to crush hunger, build and maintain muscle mass, achieve your weight goals, balance blood sugar and build a healthy gut. Whether you love nutrition science, enjoy cooking, or want to optimize your health, this video is for you. Discover how to make informed dietary choices and transform your health with practical, science-backed meal planning. 🔔 Don’t forget to subscribe to The Wellness Table Podcast for more insights on nutrition, lifestyle medicine, and personal growth. Hit the bell icon to be notified every time we release a new episode! 👉 Check out my free wellness score at DrCherylWellness.com and see how your current diet and lifestyle measure up. Join the wellness journey and start thriving today! #WellnessTablePodcast #DrCherylBothwell #HealthyMeals #NutritionScience #Longevity #MealPlanning #EasyMeals #HealthyLifestyle #CrushHunger #BuildMuscle #CombatDisease #AddHealthyYears Timestamped Highlights:  00:00 Introduction to the Episode 03:53 The WHY and the Science behind The Dr Cheryl Plate 20:06 What Foods and Habits have the Greatest Health Benefits 35:51 Make Healthy Eating A Lifestyle Unique For You With The 5 Part Blueprint of The Dr. Cheryl Plate with Food Combinations That Work 42:38 The 80:20 Dr Cheryl Plate Blueprint Never miss a weekly podcast episode when you subscribe to my podcast The Wellness Table and it really helps us grow the show. Start Your Wellness Journey with my FREE Wellness Score [https://www.drcherylwellness.com/free-wellness-habit-quiz]! Learn which habits are holding you back and which ones can propel you forward. Gain the insights on how to create a balanced wellness routine to beat disease, recharge, and adds healthy and joyful years to your life. Higher score = lower risk. Aim for 18+/20. We're not shooting for perfection here, just progress. Whether you're looking to prevent disease or manage existing conditions, everything you need is in the Score! Ready to live your healthiest and most vibrant life and don't want to do it alone? Join my Wellness Membership [https://www.drcherylwellness.com/join-membership] HERE [https://www.drcherylwellness.com/join-membership] New episodes are released every Thursday Follow on Instagram [https://www.instagram.com/drcherylwellness/] Follow on Facebook [https://www.facebook.com/drcherylwellness/] If you prefer to watch your podcasts head over to YouTube [https://www.youtube.com/channel/UCKoE8dzDTeuur4vZ9nphcjQ] @drcherylwellness.

The Science of Skin Health & Longevity: Boosting Skin Health From the Inside-Out with Sunscreen, Diet, Lifestyle and Vitamin D

Are you ready to unlock the secrets to skin health & longevity, while protecting your skin and decreasing your risk of skin cancers from the inside out?   In this must-watch episode of The Wellness Table, Dr. Cheryl reveals how you can protect your skin from over sun exposure and sunburn to decrease your risk of skin  cancer and not compromise all the benefits you get from your daily dose of sunlight and your daily vitamin D dose for vibrant health!    From choosing the right sunscreen that is safe and effective, to incorporating powerful, antioxidant-rich foods into your diet, and adopting healthy lifestyle habits, you'll learn comprehensive strategies to shield your skin and boost your overall health.  You will learn about sunlight deficiency and its impact on the vitamin D deficiency global pandemic.   Could the cautions of over exposure override the benefits of the sunlight on your health?  Whether you're a sun lover or cautious about UV rays, this video is packed with essential tips you won't want to miss! Chapters: 02:32 Understanding Skin Cancer, Protection  03:35 The Role of Sunscreen to Protect Our Skin From Skin Cancer  05:55 Does Sunscreen Prevent Melanoma Skin Cancer or Even Increase the Risk? 09:39 Types of Sunscreen and Which Ones Are Safe 20:34 Sunscreens to Block UVB & UVA Radiation to Prevent All Skin Cancer 27:08 Which Sunscreen is best? 28:04 Beyond Sunscreen, How Can We Protect Our Skin From Skin Cancer 28:34 LIfestyle Habits That Increase Risk of Sun Burn and Skin Cancer 30:02 Antioxidant Rich Foods Protect Us from Damaging Sun Rays 32:52 Lifestyle Behaviors That Raise Risk of Skin Cancer (& Internal Cancers) 36:06 Foods That Protect Us From Cancer From The Inside Out 37:02  Daily Dose Of Sunshine & The Vitamin D Deficiency Pandemic 40:10 Daily Dose Of Vitamin D - Deficiency 42:06 Health Benefits of Vitamin D 51:05 Supplementation and Optimal Vitamin D Levels 51:45 Vitamin D and Cancer Risk Reduction 53:41 Definition of Vitamin D Deficiency / Sufficiency 55:28 Sources of Vitamin D 56:49 The Impact On Your Health of Vitamin D at Sufficient Levels 58:09 Factors that affect getting vitamin D from the sunlight 58:57 Vitamin D Supplementation, D2 or D3 & What Dose? 01:02:00 Blood Levels For Vitamin D To Maintain Year Round 01:04:04 Safe Ways to Get Vitamin D Without Increased Risk Of Skin Cancer? 01:05:35 Balanced Approach to Sun Exposure & Supplementation Never miss a weekly podcast episode when you subscribe to my podcast The Wellness Table and it really helps us grow the show. Start Your Wellness Journey with my FREE Wellness Score [https://www.drcherylwellness.com/free-wellness-habit-quiz]! Learn which habits are holding you back and which ones can propel you forward. Gain the insights on how to create a balanced wellness routine to beat disease, recharge, and adds healthy and joyful years to your life. Higher score = lower risk. Aim for 18+/20. We're not shooting for perfection here, just progress. Whether you're looking to prevent disease or manage existing conditions, everything you need is in the Score! Ready to live your healthiest and most vibrant life and don't want to do it alone? Join my Wellness Membership [https://www.drcherylwellness.com/join-membership] HERE [https://www.drcherylwellness.com/join-membership] New episodes are released every Thursday Follow on Instagram [https://www.instagram.com/drcherylwellness/] Follow on Facebook [https://www.facebook.com/drcherylwellness/] If you prefer to watch your podcasts head over to YouTube [https://www.youtube.com/channel/UCKoE8dzDTeuur4vZ9nphcjQ] @drcherylwellness.

#28 Sunlight Medicine: Exploring Sunlight Deficiency As a Hidden Health Risk

Do you have sunshine deficiency?   What is your daily dose of sunlight just right for your health goals?    Weighing the balance between the harm and the healthy of sunlight. In this episode of the Wellness Table podcast, Dr. Cheryl Bothwell delves into the intriguing topic of sunshine and its profound effects on our health.   Have we underestimated the benefits of sunshine while focusing solely on its risks?  Discover how sunlight goes beyond skin cancer and vitamin D as she unveils the latest research on 7 health benefits of sunshine when at the right daily dose. Dr. Cheryl Bothwell brings all opinions to the table as she discusses the controversy around sunscreen use, particularly the concerns over benzene and the fine line between sunlight being both harmful and healing.    Curious about how sunlight can lower blood pressure? Dr. Cheryl Bothwell explains the science behind nitric oxide production and its impact on hypertension. You'll also learn how morning sunlight can synchronize your body's internal clock, improve sleep quality, and even aid in weight loss by regulating hunger hormones and boosting metabolism and burning body fat and lowering body mass index. Plus, find out how sunlight can boost your mood and combat seasonal affective disorder and depression. This episode is packed with surprising insights that might just change the way you think about your daily dose of sunshine. Chapters 00:00 Introduction: The Controversy of Sunshine 00:56 Meet Dr. Cheryl Bothwell: Your Guide to Nutrition & Lifestyle Medicine 02:53 Sunscreen Controversy: Protection or Poison? 10:21 Rethinking Sunscreen: The Risk-Benefit Ratio of Sunshine 13:26 Unveiling 7 Health Benefits of Sunshine 13:29 #1 Vitamin D Production: Sunshine’s Top Benefit 16:22 #2 Strengthening Bones with Sunlight 17:30 #3 Sunlight as Nature’s Bacteria Killer 18:43 #4 Lowering Blood Pressure: The Nitric Oxide Connection 28:30 #5 Better Sleep through Sunlight Exposure 29:43 #6 Boosting Mood: Sunlight and Serotonin 31:48 #7 Morning Sunlight for Weight Loss 40:28 How Much Sunlight Do You Need Daily? 42:41 Finding the Right Balance: Just Enough Sunshine 43:55 Conclusion: The Benefits and Risks of Sun Exposure Never miss a weekly podcast episode when you subscribe to my podcast The Wellness Table and it really helps us grow the show. Start Your Wellness Journey with my FREE Wellness Score [https://www.drcherylwellness.com/free-wellness-habit-quiz]! Learn which habits are holding you back and which ones can propel you forward. Gain the insights on how to create a balanced wellness routine to beat disease, recharge, and adds healthy and joyful years to your life. Higher score = lower risk. Aim for 18+/20. We're not shooting for perfection here, just progress. Whether you're looking to prevent disease or manage existing conditions, everything you need is in the Score! Ready to live your healthiest and most vibrant life and don't want to do it alone? Join my Wellness Membership [https://www.drcherylwellness.com/join-membership] HERE [https://www.drcherylwellness.com/join-membership] New episodes are released every Thursday Follow on Instagram [https://www.instagram.com/drcherylwellness/] Follow on Facebook [https://www.facebook.com/drcherylwellness/] If you prefer to watch your podcasts head over to YouTube [https://www.youtube.com/channel/UCKoE8dzDTeuur4vZ9nphcjQ] @drcherylwellness.

#27 Exercise is Medicine. Beyond Muscle Building, Can It Prevent Disease to Live Longer?

Explore how exercise is the best medicine and has benefits that go far beyond muscle building in preventing disease and living longer.     Dr. Cheryl Bothwell, a doctor of clinical nutrition, explores the latest research on exercise on longevity and disease prevention and dives deep into which which exercise intensity,  impact & duration have the greatest impact on your healthy and longevity.    Tips from a Physical Therapist, Michael Bothwell, to start an exercise plan progressively to prepare you body for success and prevent injury. Chapters 05:21 What’s the popular opinion about exercise? 06:21 Body Composition & Waist circumference is a risk factor for disease 08:03 Risks from High and Low Body Fat 13:49 The Benefits of High Intense Exercise on Longevity 17:34 Modern Exercise Focuses on Bouts of Exercise Rather than Total Daily Movement 22:16 The Benefits of Moderate Intensity Exercise Like Walking 26:38 Which Exercise is the KING of Cardio and KING or Weight Loss 29:48 Walking for Muscle Gain and Healthy Body Weight 31:19 Exercise Confusion in Americans - Modern Approach 32:01 Benefits of 10,000 or more steps per day 35:45 Benefits of Walking: Helps us stay lean and fit 37:49 Blunt Hunger and Prevent Injuries with Low to Moderate Intensity Exercise 40:47 Calorie Burn From Walking Varies on Pace, Terrain, Overweight 45:13 Other Benefits of Walking: Improving Insulin Sensitivity and Glycogen Storage through Walking 53:04 Walking for Body Composition and Metabolism 57:06 Benefits of Walking: Improve Body Composition Lose Body Fat 58:27 Benefit of Walking: Improves Metabolism and Oxidative Stress 01:01 Benefits of Walking: Mood Boosting  01:02 Benefits of Walking: Lower Risk for Lifestyle Related Diseases & Increase Longevity 01:02 Reducing the Risk of Obesity, Cardiovascular disease, Type 2 Diabetes, and Dementia with Walking 01:02 Benefits of Walking: Improves Gastric Reflux and Improves Sleep 01:03 Benefits of Walking: Lower Risk for Cancer 01:05:54 How Do We Start Walking and Progress to the Step Goal? It's Scalable! 01:08 What are the challenges of walking? Is it enough to give health benefits?  Takes too much time at a slower pace 01:10 What are the National Organization Guidelines for Exercise? 01:14 Meeting the Weekly Exercise Guidelines 01:15 Current Research on How Much Exercise and What Intensity 01:17  How much e Never miss a weekly podcast episode when you subscribe to my podcast The Wellness Table and it really helps us grow the show. Start Your Wellness Journey with my FREE Wellness Score [https://www.drcherylwellness.com/free-wellness-habit-quiz]! Learn which habits are holding you back and which ones can propel you forward. Gain the insights on how to create a balanced wellness routine to beat disease, recharge, and adds healthy and joyful years to your life. Higher score = lower risk. Aim for 18+/20. We're not shooting for perfection here, just progress. Whether you're looking to prevent disease or manage existing conditions, everything you need is in the Score! Ready to live your healthiest and most vibrant life and don't want to do it alone? Join my Wellness Membership [https://www.drcherylwellness.com/join-membership] HERE [https://www.drcherylwellness.com/join-membership] New episodes are released every Thursday Follow on Instagram [https://www.instagram.com/drcherylwellness/] Follow on Facebook [https://www.facebook.com/drcherylwellness/] If you prefer to watch your podcasts head over to YouTube [https://www.youtube.com/channel/UCKoE8dzDTeuur4vZ9nphcjQ] @drcherylwellness.

#26 How To Build Muscle, Lose Fat, Reach a Healthy Body Weight All At The Same Time. Body Recomposition is Possible. Learn How!

Are you ready to unlock the secret to transforming your body? This week, we’re diving into a hot topic that’s been on everyone’s mind—body recomposition. Imagine losing fat and building muscle at the same time! Sounds like a dream, right? Well, it’s absolutely possible, and I’m here to show you how! 🎙️ New Podcast Episode: How to Lose Fat AND Build Muscle At the Same Time 🎙️ In this episode, we break down the science and strategy behind body recomposition, giving you the tools you need to start reshaping your physique. Here’s a sneak peek at what you’ll learn: 🔍 Episode Highlights: * Understanding Body Composition: Learn how to measure and track your progress beyond just the scale. * Nutrition Insights: Discover how to balance your calorie intake for muscle gain and fat loss. * Effective Workouts: Find out which exercises maximize muscle growth while burning fat. * Lifestyle Tips: Understand the importance of non-exercise activities like walking and daily movement. * Holistic Health: Explore why sleep, hydration, and a balanced diet are crucial for your success. 💡 Key Takeaways: * Track Your Progress: Use waist circumference and progress pictures to see real changes. * Slow and Steady Wins: Aim for sustainable results with a balanced approach to diet and exercise. * Tailored Strategies: Whether you’re a beginner or at your ideal weight, there’s a plan for you. * Calorie Management: Adjust your intake to support muscle growth and fat loss. * Protein Power: Ensure you’re getting enough protein to fuel your transformation. * Daily Movement: Even simple activities like walking can make a big difference. Uncover the blueprint for changing your body composition and achieving your fitness goals without compromise! Really it's possible to reach your body composition goals! Do you want to build muscle?  Do you want to lose body fat?  Do you want to lose weight?  Or do you want all three at the same time - Build muscle, lose weight and lower your body weight!  This is what body recomposition is all about.   In this podcast episode, I will share all the details to get started. Time Stamps: 03:18 Living at Our Healthiest Body Weight 47:11 How do we start a body recomposition regimen? First Building Muscle is the driving force of body recomposition. 51:42 Next Step i Never miss a weekly podcast episode when you subscribe to my podcast The Wellness Table and it really helps us grow the show. Start Your Wellness Journey with my FREE Wellness Score [https://www.drcherylwellness.com/free-wellness-habit-quiz]! Learn which habits are holding you back and which ones can propel you forward. Gain the insights on how to create a balanced wellness routine to beat disease, recharge, and adds healthy and joyful years to your life. Higher score = lower risk. Aim for 18+/20. We're not shooting for perfection here, just progress. Whether you're looking to prevent disease or manage existing conditions, everything you need is in the Score! Ready to live your healthiest and most vibrant life and don't want to do it alone? Join my Wellness Membership [https://www.drcherylwellness.com/join-membership] HERE [https://www.drcherylwellness.com/join-membership] New episodes are released every Thursday Follow on Instagram [https://www.instagram.com/drcherylwellness/] Follow on Facebook [https://www.facebook.com/drcherylwellness/] If you prefer to watch your podcasts head over to YouTube [https://www.youtube.com/channel/UCKoE8dzDTeuur4vZ9nphcjQ] @drcherylwellness.