The so called fat burning zone is one of the most misunderstood concepts in exercise science. In this episode, I break down what the research actually shows about exercise intensity, fat oxidation, and total energy expenditure. We will cover how to train smarter for fat loss without getting stuck chasing a misleading metric.

For more detailed information and references, please see the corresponding blog post: https://thewholehumanhealthandwellbeing.com/best-workout-for-fat-loss-fat-burning-zone/

There is much more to ASCVD than LDL and HDL. In this episode, I walk through the lipid biology behind cardiovascular disease, what standard panels fail to capture, and why knowing this gives you a more accurate understanding of your true risk.

For more details and references on the topic, please see https://thewholehumanhealthandwellbeing.com/more-to-lipids-than-cholesterol/.

Ultra-processed foods are often painted as universally harmful, but the reality is far more nuanced. In this episode, I break down how ultra-processed foods are defined, their links to chronic disease, and why context matters when deciding what actually belongs on your plate.

For more information and references please see the associated blog posts: Ultra-Processed Foods and The Health Impact & Ultra-Processed Foods: The Limited Truth Headlines Get Wrong.

Alcohol is deeply woven into our social culture, but what does the science actually say about its safety? This episode breaks down current drinking guidelines and examines how alcohol impacts sleep, disease risk, mental health, and metabolism—even when consumed in “recommended” amounts.

For references or more details on the topic please see the associated blog post.

In this episode, I share the simple lifestyle changes I made in 2025 that ultimately saved my life. These were not dramatic or extreme shifts, but intentional decisions that changed how I approach my health and daily habits. If you’ve been rethinking how you live and care for yourself, this conversation may resonate.

For links to all the blogs that were mentioned in the podcast, please see https://thewholehumanhealthandwellbeing.com/?p=9694.

Cold plunges and saunas are everywhere right now, but what do they really do for your health? This episode explores the science behind temperature-based therapies and separates proven benefits from popular claims.

For references or additional information please see the blog posts on cold and heat therapies.

The holiday season often disrupts routines, sleep, movement, and mental health. In this episode, I discuss common holiday stressors and evidence-based strategies that can help support both physical and mental wellbeing during this busy time of year.

For references or more information on the topic, please see the corresponding blog post.

In this episode, we dive into heart-rate variability (HRV). We explore what HRV really means, how it reflects the balance of your autonomic nervous system, and what factors, from sleep to stress to exercise, can influence it. Whether you use a wearable or clinical ECG, understanding HRV can give you powerful insights into your resilience, recovery, and overall health over time.

For more on the topic or for a list of references please see the corresponding blog post: https://thewholehumanhealthandwellbeing.com/heart-rate-variability-what-it-reveals-about-your-health/