In this powerful episode of the Five Rivers Podcast, Sandeep Misra (Co-Founder, Heald) sits with Daniel Dent, Certified Personal Trainer, Nutrition Coach, and Corrective Exercise Specialist, about what it really takes to improve blood sugar, energy, and long-term health.

Forget the “one-size-fits-all” fitness routines and restrictive diets. This episode is all about practical, science-backed steps that make sustainable change possible even if you’re just getting started.

In this episode, you’ll learn:

- Why “Train the habit, not just the muscle” is the real secret to lasting progress.

- How small, consistent actions lead to better blood sugar control and insulin sensitivity.

- Morning routines that lower cortisol and set your day up for success.

- Why hydration and low-impact movement are underrated diabetes tools.

- How sleep quality impacts blood glucose, cravings, and recovery.

Whether you’re managing Type 2 Diabetes, prediabetes, or simply looking to feel better and move smarter, this conversation breaks down the small wins that add up to big health changes.

Key takeaway:

A little is a lot. Tiny, intentional habits, such as a short walk, better sleep, and mindful eating, can completely shift your glucose, energy, and mindset.

Visit HealD for more resources on diabetes management!

Did you know 68% of people with Type 2 Diabetes over age 65 will die from heart disease, often without the classic chest pain warning signs? Diabetes can mask heart attack symptoms, making them “silent” but deadly.

In this episode of the Five Rivers Podcast, Sandeep, Chief Growth Officer at Heald sits down with Valerie Bachinsky, MSN, RN (Nurse Coach & Founder, NurseGuided Wellness) to explore:

- Why Type 2 Diabetes doubles to quadruples your heart attack risk

- The hidden connection between insulin resistance, inflammation, and atherosclerosis

- Why do many with diabetes never feel chest pain during a heart attack

- The overlooked drivers: stress, poor sleep, visceral fat, and sedentary habits

- Why focusing only on A1C misses the bigger heart risk picture

- One simple habit: a 10-minute walk after meals to lower glucose & protect the heart

- Nutrition truths vs. myths: plant-based power vs. the dangers of extreme diets (keto/carnivore)

- The mindset shift: progress over perfection for sustainable health

Whether you’re managing diabetes or preventing heart disease, this conversation will show you how small, consistent lifestyle changes can protect your heart, brain, kidneys, and beyond.

Visit HealD for more resources on diabetes management!

Fatty Liver (MASLD) Is Rising- Here’s How to Reverse It (Without Going “All or Nothing”)
Registered Dietitian & author Andy De Santis joins host Sandeep Misra to cut through hype and lay out what actually works for fatty liver (aka MASLD). We cover why it’s being diagnosed younger, especially in men, and the link to low testosterone and fertility.

Learn how insulin resistance drives liver fat, what labs/imaging matter (triglycerides, HDL, ultrasound/FibroScan), and the biggest dietary culprits (sugary drinks, refined carbs, processed/red meat, alcohol).

Most importantly: the playbook. Andy’s “curated high-polyphenol Mediterranean” pattern thinks fatty fish or EPA/DHA (algae) supplements, beans/lentils, nuts, berries/flax/coffee/tea, herbs & spices, olives/avocado, plus why aerobic exercise trims liver fat more than lifting alone. You’ll get day-one habits (fruit + nuts snack, canned-bean hack, daily walk, 4-7-8 breathing), why women should prioritize glucose control even more, and a sane mindset: it’s a game of averages, not perfection.

Takeaways: Fix the inputs, stack simple wins, and you can meaningfully reduce liver fat often without massive weight loss.

Visit HealD for more resources on diabetes management!

After 40, it can feel like your body rewrote all the rules overnight. The weight seems harder to lose. Energy feels elusive. And your hormones? They’re suddenly calling the shots. But what if it didn’t have to be so confusing?

In this episode of the Five Rivers Podcast by Heald, Personal Trainer for 50+ & Best Selling Author, Igor Klibanov joins us to decode the changes women face after 40. With a knack for blending science, strategy, and a touch of humor, Igor breaks down what’s really happening inside your body and how to work with it, rather than against it.

We cut through the myths and noise to bring you real, practical solutions. No fad diets. No magic pills. Just the honest truth about how to feel like yourself again, stronger, more energetic, and more confident than ever.

Here’s what you’ll take away from this episode:

● Why hormonal shifts can make weight management feel impossible, and how to tip the balance back in your favor

● The surprising link between sleep, stress, and stubborn fat

● How to eat in your 40s and beyond without feeling restricted or overwhelmed

● Why strength training is more important now than ever before

● Small, consistent habits that create big results over time

Whether you’re navigating perimenopause, struggling with low energy, or simply wondering how to keep your health on track, this conversation will give you clarity and actionable steps to take control of your wellness journey.

Igor’s perspective is refreshingly real and unexpectedly quirky, proving that health over 40 doesn’t have to feel like a battle. With the right approach, it can be an opportunity to reset, refocus, and thrive.

Visit HealD for more resources on diabetes management!

Can your sleep habits make or break your blood sugar levels? In this eye-opening episode of Five Rivers, your host Preetpal Singh sits down with integrative health expert Shilpa Pandey to unpack the hidden but powerful connection between sleep quality and blood glucose regulation—especially for those navigating type 2 diabetes and insulin resistance.

Sleep isn’t just for rest; it’s a critical regulator of your metabolism, hormones, and glucose control. And if you're skipping sleep or dealing with poor-quality rest, it could be silently sabotaging your health. Whether you're dealing with prediabetes, chronic fatigue, or unexplained glucose spikes, this episode provides actionable insights into how your circadian rhythm might be the missing piece in your diabetes reversal journey.

Visit HealD for more resources on diabetes management!

Family History & Diabetes Risk: What One Must Check at 30+ is the question every American millennial and Gen-Xer should be asking right now. In this revealing Five Rivers episode, powered by Heald, host Dr Sumeet sits down with precision-wellness strategist Todd Smith to map out exactly what one must check at 30 plus if family history hints that diabetes risk is lurking in the genes. Whether you’re a health-curious viewer, a seasoned Type 2 diabetes coach, or a health podcaster hunting fresh angles, this 14-minute master-class shows how early screening turns frightening odds into actionable insight..

Remember: family history may load the gun, but daily habits pull (or don’t pull) the trigger. What one must check at 30+ is simple; doing it is life-changing. Hit Subscribe, ring the bell, and forward this video to a sibling who keeps saying, “I’ll worry at forty.” Your prevention countdown starts at 30+, let’s beat genetic odds together.

Visit HealD for more resources on diabetes management!

Advanced Glycation Explained: How to Look 10 Years Younger is the skin-savvy, science-rich episode of Five Rivers that teaches you how to slow visible aging while slashing hidden Type 2 diabetes damage. Host Dr Sumeet teams up with integrative-nutrition analyst Shannon Davis to translate the complex chemistry of advanced glycation into simple food, cooking, and lifestyle tweaks you can start tonight. If you want to look 10 years younger, lower A1C, and create share-worthy wellness content, this 26-minute master class belongs on your watch list.

When excess glucose or fructose collides with proteins in your bloodstream, the reaction called advanced glycation creates sticky compounds known as AGEs (Advanced Glycation End products). These AGEs cross-link collagen, stiffen arteries, cloud eye lenses, and accelerate nerve damage. People with unmanaged blood sugar or char-grilled diets build AGEs rapidly, aging skin and organs in parallel. Shannon Davis explains how sugar-protein “caramelization” inside the body mimics that golden crust on barbecue—and how swapping cooking methods, sequencing carbs, and adding antioxidant spices can drop AGE intake by 45 % in a week.

Visit HealD for more resources on diabetes management!

Habit Stacking for Health: Small Steps, Big Impact is the spotlight topic on this week’s Five Rivers podcast, proudly powered by Heald. Host Preetpal Singh sits down with behavioral-change strategist Nadeem Ashraf to prove that disciplined Habit design—not heroic motivation—drives lasting results for metabolic Health. Whether you’re living with Type 2 Diabetes, producing evidence-based wellness content, or simply tired of white-knuckle programs that fizzle, this episode shows how Small routines deliver a Big Impact when they’re carefully Stacking onto anchors you already perform.

A 2025 JAMA Network analysis found adults who added one friction-free Habit each week lost 5 lb more and cut fasting insulin 12 % compared with “all-at-once” dieters. Meanwhile, Stanford’s Behavior Design Lab reports that Stacking routines improved six-month adherence to exercise prescriptions by 43 %—proof that Small Steps create a Big metabolic Impact even in high-stress U.S. lifestyles.

Visit HealD for more resources on diabetes management!