In this enlightening episode, host Jamie Bussin engages in a comprehensive discussion with Dr. Dasha Laneva, a dedicated naturopathic doctor specializing in holistic health and wellness. With November recognized as Men's Health Month, the conversation centers on critical but often underrepresented aspects of men's health, including mental health challenges and prostate health.

Dr. Laneva begins by addressing the silent struggles many men face regarding mental health. She shares personal insights into societal expectations that discourage men from expressing emotions or seeking help, drawing parallels from her own upbringing where discussing feelings was considered a sign of weakness. She mentions as a Russian immigrant, men were not culturally tuned in to mental health care. The dialogue highlights how these cultural norms contribute to the stigma surrounding mental health in men, leading to unaddressed issues like depression, anxiety, and chronic stress. They continue to elaborate how mental health has a cascade of effects on overall health.

The episode offers practical strategies for men to enhance their mental well-being. Dr. Laneva emphasizes the importance of foundational health pillars such as adequate sleep, regular exercise, mindfulness practices, and social connections. She suggests creating a list of non-negotiable daily habits that foster a sense of routine and purpose, advocating for the inclusion of activities that genuinely bring joy and satisfaction, no matter how simple they may seem. Jamie elaborates how simple pleasures such as reading the newspaper while enjoying a coffee should not be underestimated for enriching your life.

The conversation also explores the role of nutritional supplements in supporting mental health. She does offer the caveat that supplements will not change the way you think. Dr. Laneva discusses the benefits of Omega-3 fatty acids for brain function and mood improvement, adaptogenic herbs like holy basil and ashwagandha for stress management, and essential nutrients like magnesium and B vitamins which aid in alleviating anxiety and improving sleep quality. She explains how these adaptogens can help regulate cortisol production. Dr Laneva underscores the importance of consulting healthcare professionals before starting any supplement regimen to ensure safety and efficacy.

Shifting focus to prostate health, Dr. Laneva educates listeners on the significance of proactive measures in preventing and managing prostate issues such as benign prostatic hyperplasia (BPH) and prostate cancer. She explains that early symptoms of BPH include urinary difficulties and increased frequency, especially at night, which can severely impact quality of life. The lack of early symptoms in prostate cancer makes regular screenings even more crucial, particularly for men over 50 or those with a family history of the disease. She describes the simplicity of a blood test for prostate specific antigen (PSA) and digital rectal examinations as routine and essential for men’s health. Jamie is adamant regarding advocating for your health and not settling for a health care provider you believe is not thorough enough.

Natural remedies for maintaining prostate health are also covered. Dr. Laneva highlights saw palmetto for its effectiveness in reducing BPH symptoms by inhibiting the conversion of testosterone to dihydrotestosterone (DHT), lycopene from tomatoes as an antioxidant that may reduce prostate inflammation, and zinc for its role in supporting immune function within the prostate. The prostate is known to have among the highest concentrations of Zinc, so addressing a shortage could have a significant impact on prostate health.

The episode wraps up with actionable advice for men seeking to improve their overall health. Dr. Laneva advocates for a balanced diet rich in whole foods, regular physical activity tailored to individual preferences, stress reduction techniques, and adequate hydration. She encourages men to prioritize their well-being by incorporating simple, enjoyable and actionable activities into their daily routines and stresses the importance of being proactive and advocating for one's health needs. She adds a quick note for coffee drinkers to top up on water consumption to offset it’s diuretic action.

Join Jamie Bussin and Dr. Dasha Laneva for an insightful discussion that not only sheds light on critical men's health issues but also suggests practical solutions for achieving holistic wellness. Whether you're looking to improve your mental health, learn about natural approaches to prostate health, or simply seeking ways to enhance your overall well-being, this episode delivers valuable information and inspiration.

In this episode of The Tonic, we dive deep into the world of sports nutrition with Dr. Colleen Hartwick, a licensed naturopathic physician with over a decade of experience. Dr. Hartwick, who has a special focus on trauma-related physical illness and mental health, brings her extensive knowledge to the table, offering valuable insights into how athletes can optimize their performance through proper nutrition.

The discussion begins with an introduction to sports nutrition, emphasizing its importance for athletes at any level. Dr. Hartwick explains that sports nutrition focuses on supporting athletes through diet to help them achieve their performance goals, whether it's increasing strength, speed, or endurance. She shares that athletes have higher caloric demands due to their intense training schedules, often requiring more protein, carbohydrates, and antioxidants to support tissue healing and repair.

Dr. Hartwick then breaks down the essential macronutrients and micronutrients necessary for athletic excellence. Carbohydrates, especially for high-intensity activities, are crucial for quick energy bursts, while fats are more efficiently used during endurance activities. Protein is vital for muscle repair and growth. Muscles experience microscopic damage which needs to be repaired. Higher fat intake is stressed for endurance athletes. She highlights the importance of vitamins C, E, and D in promoting tissue healing and reducing oxidative stress.

Hydration is another critical component of sports nutrition. Dr. Hartwick discusses the role of water and electrolytes in maintaining muscle function (contraction and relaxation) and preventing dehydration. She shares practical tips for staying hydrated, including a formula to calculate fluid intake during workouts and the benefits of electrolyte drinks. She also discuses pre and post workout hydration.

The conversation also covers natural supplements that can enhance athletic performance. Dr. Hartwick talks about the benefits of creatine for strength and power. Branched-chain amino acids (BCAAs) for post workout recovery in general. She recommends glutamine (to buffer lactic acid related fatigue ) and a healthy gut, and beta-alanine for high intensity muscle endurance. These supplements can help improve strength, endurance, and recovery, making them valuable additions to an athlete's nutrition regimen.

Meal timing is another key aspect discussed in the episode. Dr. Hartwick provides guidelines for pre-workout, during-workout, and post-workout nutrition. She emphasizes the importance of balanced meals with carbohydrates, protein, and fats before training and highlights the need for high-carb snacks and protein-rich recovery meals to replenish to bulk up glycogen stores and support muscle repair.

Finally, Dr. Hartwick addresses the challenges athletes face in balancing their nutritional needs while maintaining a healthy weight. She stresses the importance of working with trained professionals to ensure proper nutrition and monitoring performance. She also advises athletes to listen to their bodies and adjust their diet based on performance and energy levels. She recommends post workout meals 30 to 60 minutes after a workout. She suggests working with an expert sport nutritionist, especially for women with complex hormonal demands.

This episode is packed with practical advice and expert knowledge, making it a must-listen for athletes and fitness enthusiasts looking to enhance their performance through optimal nutrition. Tune in to learn how to fuel your body right and take your athletic performance to the next level.

In this episode, we dive deep into the complexities of weight management with our special guest, naturopath Dasha Laneva. Hosted by a seasoned interviewer, this enlightening conversation covers essential aspects of weight loss and maintenance that often go overlooked in mainstream discussions.

The journey begins with a critical analysis of the numerous stories surrounding weight loss. From cutting out processed foods to adopting rigorous exercise regimes, each narrative offers a unique perspective but often lacks comprehensive context. Dasha emphasizes the importance of considering individual factors such as age, health conditions, medication, hormonal changes, and even the integrity of the sources.

Dasha Laneva introduces the concept of a holistic approach to weight management, highlighting the necessity of looking beyond calories and exercise. She explains how hormonal balance significantly impacts metabolism, appetite, and fat storage. Key hormones such as insulin, leptin, ghrelin, and cortisol are discussed in detail, outlining their roles in regulating weight. Insulin, for instance, manages blood sugar levels, but an excess can lead to fat storage. Leptin and ghrelin control satiety and hunger, respectively, and imbalances can cause overeating and weight gain. These hormones act as signals critical for triggering consumption, they represent the underlying key to lasting weight management.

Stress management is another pivotal element in this holistic approach. Chronic stress elevates cortisol levels, leading to increased appetite, cravings for unhealthy foods, and fat accumulation, particularly around the abdomen, a key indicator for cardiovascular risk. Dasha provides insight into the physiological responses to stress and practical strategies to manage it, including the use of adaptogens like ashwagandha, and holy basil, which help modulate the body's stress response. She also addresses one of the effects of elevated cortisol being muscle attrition to harvest amino acids which are converted to glucose for perceived emergency use.

The conversation then shifts to gut health and its profound connection to weight management. The diversity of gut microbiota plays a crucial role in metabolism, and certain dietary choices can enhance this diversity. Dasha underscores the importance of a fiber-rich diet highlighting prebiotic foods like onions, leeks, and bananas in promoting gut health and, by extension, metabolic health.

Sleep quality is examined as a fundamental factor in weight management. Poor sleep leads to suboptimal choices throughout the day, affecting diet and activity levels. Establishing a consistent bedtime routine, avoiding late-night meals, and managing stress are key recommendations for improving sleep quality.

Dasha also addresses the issue of emotional eating, recommending a comprehensive approach which includes mental health support alongside dietary adjustments. Supplements like Omega-3s, B vitamins, and herbs such as saffron and St. John’s Wort can support mood and reduce cravings.

In the final segment, practical tips for stress reduction, such as physical activity, yoga, and mindfulness, are discussed. She touches on strength training for building more muscle and mitochondria, and more energy. Dasha emphasizes the importance of incorporating enjoyable activities into daily routines to enhance overall well-being. She also like to prescribe fun.

This episode of The Tonic offers a thorough understanding of the multifaceted nature of weight management. By considering hormonal balance, stress management, gut health, and sleep quality, listeners are equipped with the knowledge to take a holistic and sustainable approach to their weight loss journey. Tune in to gain valuable insights and practical advice from Dasha Laneva on achieving and maintaining a healthy weight.

In this insightful episode of The Tonic, we welcome back Dr. Colleen Hartwick, a licensed naturopathic physician with a special interest in trauma as it pertains to physical illness. Broadcasting from Campbell River, BC, Dr. Hartwick brings a wealth of experience in mental health and has been a part-time instructor at the Canadian School of Nutrition since 2015. She also contributes educational articles to Naturopathic Currents.

As allergy season looms, many of us find ourselves grappling with sneezing, congestion, and itchy eyes. Dr. Hartwick begins by discussing the cyclical nature of health and wellness, particularly focusing on the early onset of allergy symptoms this year due to a mild winter. She explains how an overreactive immune system perceives harmless pollen as a threat, leading to the release of histamines that cause classic allergy symptoms.

Dr. Hartwick explores conventional treatments, such as antihistamines, nasal sprays, and allergy shots, emphasizing their importance in managing symptoms. However, she also introduces natural health approaches that can complement these traditional methods. From reducing exposure to allergens by using HEPA filters and keeping windows closed to maintaining a clean environment, these lifestyle adjustments can significantly minimize allergy triggers.

One of the highlights of the discussion is the role of diet in managing allergies. Dr. Hartwick advises reducing intake of inflammatory foods, particularly dairy and sugar, which can exacerbate symptoms. Instead, she recommends incorporating brightly colored fruits and vegetables rich in antioxidants and anti-inflammatory compounds. These dietary changes can help stabilize mast cells and reduce histamine release.

In addition to dietary adjustments, Dr. Hartwick suggests various supplements and herbs that can alleviate allergy symptoms. Vitamin C and quercetin are highlighted for their mast cell-stabilizing properties, while Omega-3 fatty acids from fish oil and algae reduce inflammation. Spirulina, a blue-green algae, and probiotics also play a crucial role in modulating the immune system and reducing histamine levels.

Dr. Hartwick stresses the importance of managing stress, which can exacerbate allergy symptoms. She recommends activities like deep breathing, yoga, and even rock climbing to stay present and reduce anxiety.

As the conversation wraps up, Dr. Hartwick summarizes practical daily practices to minimize allergy discomfort. These include good hygiene, regular hand and face washing, using a neti pot or saline rinse for the sinuses, and showering to remove pollen. She also reiterates the significance of a balanced diet rich in anti-inflammatory foods and mindful of potential allergens like dairy and fermented products.

Join us for an enlightening discussion with Dr. Colleen Hartwick as she shares her expertise on managing seasonal allergies naturally and effectively. Learn how to navigate allergy season with fewer symptoms and a healthier approach to wellness. For more episodes of The Tonic, visit thetonic.ca.

This detailed guide covers all aspects of managing seasonal allergies, offering listeners a comprehensive toolkit to alleviate their symptoms and improve their overall health and well-being.

Welcome to "Radiant Skin: Inside & Out," the podcast where we explore the secrets to achieving healthy, youthful skin topically and internally. Each episode delves into the intricate world of skincare, offering valuable insights, tips, and strategies to help you unlock the secrets to radiant skin.

In this episode, we're diving deep into the world of skincare with licensed naturopathic physician, Dr. Colleen Hartwick. With a special interest in trauma as it pertains to physical illness, Dr. Hartwick shares her expertise on how mental health intersects with skincare. Join us as we uncover the key nutrients and supplements vital for healthy skin, exploring the role of Omega fatty acids, vitamins, minerals, and more. Learn how to nurture your skin from within through a balanced diet rich in essential nutrients. She touches upon omega 3s,6s, gamma linoleic acids (GLAs) and omega 7. Their anti inflammatory and skin barrier support properties are emphasised.

But that's not all—our exploration doesn't stop there. Dr. Hartwick reveals the natural ingredients that can work wonders for your skin when applied topically. Discover the power of vitamin C, hyaluronic acid, collagen, and retinol in promoting hydration, reducing wrinkles, and protecting against sun damage. Learn how to choose skincare products wisely and maintain a consistent skincare routine tailored to your skin's needs. Zinc, selenium, and biotin are discussed. Salmon, anchovies, and sea buckthorn berries are some of her favourites.

Moreover, we address the importance of setting realistic expectations for skincare. Aging is a natural process, but there are steps you can take to preserve skin health and vitality. Dr. Hartwick shares practical advice on embracing the aging process while implementing effective skincare practices.

Finally, we discuss strategies for maintaining consistency in your skincare routine amidst life's demands. From cleansing to moisturizing, Dr. Hartwick offers insights into creating a simple yet effective skincare regimen that fits your lifestyle and budget. Zinc, selenium, and biotin are discussed. Salmon, anchovies, and sea buckthorn berries are some of her dietary favourites. Antioxidant, bright-coloured vegetables and fruit are highly recommended along with keeping well hydrated with plenty of water. If you do think you’re getting enough, consider supplementation.

For topical use, consider skin is slightly acid so keep topicals lightly acidic. Hyaluronic acid and retinol are a couple of her favourites to prevent wrinkle formation and plump up the ones you have. She discusses how laugh lines show a life well lived but can be minimized with some measures taken inside and out. Be consistent with your routine and learn which oils and nutrients will feed your skin microbiome.

Whether you're seeking to enhance your skincare knowledge or revamp your skincare routine, "Radiant Skin: Inside & Out" equips you with the tools and insights you need to achieve that coveted radiant glow. Tune in to unlock the secrets to healthy, youthful skin and embark on a journey towards skincare success!

Welcome to "Omega-3 Essentials," where we delve into the crucial role of Omega-3 fatty acids in optimizing health. In this episode taken from the Tonic talk show and Podcast, hosted exclusively on Zoomer Radio, we explore the expert insights of Dr. Ludo Brunel, a naturopathic physician with a wealth of experience in promoting wellness through lifestyle and dietary interventions. Prior to his training as a naturopathic doctor he graduated from McGill university with a degree in human nutrition.

Dr. Brunel emphasizes the importance of Omega-3 fatty acids for addressing prevalent health concerns faced by Canadians today. From mental health issues like depression to combating inflammation and preventing heart disease, Omega-3s emerge as indispensable allies for overall well-being. He shares the fact half of Canadians are diagnosed with a mental health issue before turning 40.

However, despite its myriad benefits, Dr. Brunel highlights a concerning statistic: a significant portion of the Canadian population falls short of meeting their daily Omega-3 requirements. The main hurdle? The aversion to fish, the primary natural source of Omega-3s, due to taste preferences.

He provides clarity on why Omega-3 supplementation becomes imperative for bridging this gap, offering consistent doses and eliminating the risk of mercury contamination often associated with certain fish varieties. He also guides listeners on selecting high-quality supplements, emphasizing purity, freshness, and adequate dosage. He stresses how 40% of Canadians are omega 3 deficient and the work we have to close the gap from a ratio of 20 to 1 Omega 6 to Omega 3 fatty acids to amore healthy 4 to 1 ratio.

Moreover, the discussion extends beyond heart health, revealing the extensive therapeutic potential of Omega-3s in alleviating depression, controlling inflammation, and maintaining optimal cholesterol levels. Dr. Brunel sheds light on the delicate balance between Omega-3 and Omega-6 fatty acids, stressing the importance of achieving the ideal ratio for overall health. He stresses how 40% of Canadians are omega 3 deficient and the work we have to close the gap from a ratio of 20 to 1 Omega 6 to Omega 3 fatty acids to a healthier 4 to 1 ratio. Eating fish once or twice per week is insufficient. He shares insights into the safety of supplementing with a lab tested Supplement compared to risking exposure to heavy metals due to bioaccumulation with larger fish such as tuna. Reducing omega 6 consumption and supplementing with Omega 3’s seems to be the solution.

Addressing common queries, such as suitable options for vegetarians and dosage recommendations, Dr. Brunel provides comprehensive insights to empower listeners in making informed choices for their health journey.

As the conversation unfolds, listeners gain a deeper understanding of why Omega-3s are hailed as essential nutrients and how integrating them into daily routines can pave the way for a healthier, more vibrant life. For those concerned about overfishing, he explains how the skin and underbelly are among the waste products of the fishing industry used as rich omega sources.

Tune in to "Omega-3 Essentials" to unlock the transformative potential of these vital fatty acids and embark on a journey towards holistic well-being.