The Importance of Sleep – Podcast Ep. 33

The Importance of Sleep – Podcast Ep. 33


Welcome to the 33rd episode of the Living Healthy podcast, presented by LA Fitness.

On this episode of the Living Healthy Podcast, we speak with Dr. Bob Davari to discuss the importance of sleep and what happens when you don’t get enough. We assure you this episode is not one to sleep through. You’ll hear about how your body’s rest time impacts your weight, the health of your brain, your memory, and a lot more. Listen in to hear what Dr. Davari has to say about this important component of your day-to-day life.

How Are We Doing? 


This podcast should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Timecard Markers – The Importance of Sleep – Podcast Ep. 33   

Intro 

 0:01 

Andrew Shares His Sleep Stories 

0:23 

Introduction of Dr. Bob Davari of Kaiser Permanente Orange County 

3:44 

Why Do We Sleep and What are the Benefits of Sleep? 

4:16 

What Happens (Chemically) in the Body During Sleep? 

6:33 

Impact of Interrupted Sleep on Memory 

7:55 

The Most Important Part of Your Sleep Cycle 

10:04 

Regulating Your Wake-Up Time 

12:28 

Do You Have to Get All Your Sleep Hours at the Same Time? 

13:46 

What to Do if You Can’t Sleep 

14:17 

Do Naps Help? 

15:34 

Chronic Insomnia and Trouble Sleeping 

17:01 

How Does Exercise and Room Temperature Play into Sleep? 

22:31 

What is Sleep Apnea and What are its Challenges?  

25:03 

What Happens to the Mind and Body When Not Getting Enough Sleep? 

29:13 

Can You Age Faster if You’re Losing Sleep? 

32:58 

Can Insufficient Sleep Affect Metabolism? 

35:49 

How Much Does Sleep Affect Mood? 

38:22 

Can You Catch Up on Lost Sleep? 

41:08 

Can You Get Too Much Sleep? 

42:54 

How Long Does It Take to Change Your Sleep Schedule? 

44:01 

How to Manage Jet Lag 

45:39 

As a Nation, Are We Getting Less Sleep? 

46:24 

Actionable Advice 

48:46 

Outro 

50:58 


Recommended Podcast Episodes 

Fruits and Veggies – Part 2 – Podcast Ep. 32

Fruits and Veggies – Part 2 – Podcast Ep. 32


Welcome to the 32nd episode of the Living Healthy podcast, presented by LA Fitness.

On this episode of the Living Healthy Podcast, we continue our discussion with Debbie James, RDN, to dish out the details on super-fruits and veggies. We talk about how to incorporate more into your daily diet, whether they can help you bulk up or trim down, and how you can actually alter your taste buds so they taste better!

Listen in now!

How Are We Doing? 


This podcast should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Timecard Markers – Fruits and Veggies, Part 2 – Podcast Ep. 32   

Intro 

0:01 

Brittany’s Story 

0:34 

Jumping into Part 2 with Debbie James, RDN 

3:41 

Are There Certain Fruits/Veggies That Help You Bulk Up or Lose Weight? 

2:54 

Is it Better to Eat Locally Sourced Fruits and Veggies? 

4:38 

Is There a Better Time of Day to Eat Fruits and Veggies to Bulk Up? 

5:48 

Which Ones Are the Super-Fruits and Super-Veggies? 

8:03 

Can You Change Your Taste buds to Like Veggies? 

10:00 

Are There Any Tips to Get Kids to Eat Veggies? 

12:00 

Cooking with Olive Oil versus Coconut Oil 

15:11 

Does Juicing Hold Long-Term Benefits? 

17:05 

Actionable Advice 

18:20 

Outro 

19:24 


Recommended Podcast Episodes 

Fruits and Veggies – Part 1 – Podcast Ep. 31

Fruits and Veggies – Part 1 – Podcast Ep. 31


Welcome to the 31st episode of the Living Healthy podcast, presented by LA Fitness.

On this episode of the Living Healthy Podcast, Debbie James, RDN, answers some questions about fruits and veggies. Can they lose nutrients if they’re frozen? Is there a difference between organic and non-organic? We even get to hear the Drake story Brittany teased us about at the end of Episode 30. 

Listen in to learn the answers to these questions and many more. Then, don’t forget to come back for Part 2! We’ll be talking about super-fruits and veggies, giving you some cooking tips, and discussing whether you can change your taste buds to make veggies taste better! You don’t want to miss it!

How Are We Doing? 


This podcast should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Timecard Markers – Fruits and Vegetables – Podcast Ep. 31, Part 1 

Intro      

Begins at 0:01 

Introduction of Registered Dietician – Debbie James 

3:15 

What Do Fruits and Vegetables Contain That Our Bodies Need? 

3:45 

Are Any of These Nutrients More Important Than Others? 

4:34 

In General, How Many Servings Should We Eat Per Day? 

6:03 

Is There a Difference Between Organic and Non-Organic Produce? 

9:40 

Nutrional Value of Different Types of Fruits and Veggies – See Chart* 

11:22 

Do Fruits and Vegetables Lose Nutrients if They’re Not Consumed Whole? 

14:56 

Do Fruits and Vegetables Lose Nutrients if They’re Frozen? 

16:20 

Are There Certain Veggies You Can Eat to Lose Weight or Bulk Up? 

18:29 

Fruits and Vegetables – What You Can Expect in Part 2 

18:51 

Outro 

19:55 

* Image Source: The contents of this chart were originally published in the IARC Handbooks of Cancer Prevention, Volume 8, Fruits and Vegetables. They have been edited and updated from the original for brevity and relevance. For the complete and original chart, please see the following citation: “Chapter 1: Definitions and Classifications for Fruit and Vegetables.” IARC Handbooks of Cancer Prevention, Volume 8, Fruit and Vegetables, by Harri Vainio, IARC Press, 2003, pp. 20–21.


Recommended Podcast Episodes 

What You’ve Been Wanting to Know About Fad Diets (Paleo, Keto, and More) – Podcast Ep. 30

What You’ve Been Wanting to Know About Fad Diets (Paleo, Keto, and More) – Podcast Ep. 30


Welcome to the 30th episode of the Living Healthy podcast, presented by LA Fitness.
We’re kicking off Season 2 and we’ve got some exciting content lined up! 

On this episode of the Living Healthy Podcast, Debbie James, RDN, answers some frequently asked questions about some of the most popular fad diets: Paleo, Whole 30, Keto, Anti-Inflammatory, and Intermittent Fasting. She delves into each one to discuss the recommended foods, the Pros and Cons, and how it effects the body.

How Are We Doing? 


This podcast should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Timecard Markers – What You’ve Been Wanting to Know About Fad Diets (Paleo, Keto, and More) – Podcast Ep. 30

Intro      

Begins at 0:01     

   Season 1 Recap  

0:10 

 Introduction of New Co-host – Brittany Welch 

1:16 

 Fad Diets – Paleo, Whole 30, Keto, Anti-Inflammatory, Intermittent Fasting 

2:04 

Introduction of LAF Registered Dietician, Debbie James 

3:09 

  How Does the Word “Diet” Mean? 

3:36 

  Are Diets Approached as Long-Term or Short-Term Changes?   

4:19 

 What is the Paleo Diet?  

5:02 

Why Do People Participate in the Paleo Diet? What Foods Should/Shouldn’t You Eat? 

5:55 

  What are the Pros of Paleo?  

6:58 

What are the Cons of Paleo?   

8:31 

Is There a Way to Incorporate Paleo into a Traditional Diet? 

9:02 

Who Would be a Good Candidate for Paleo? 

9:53 

What is the Whole 30 Diet? What Foods Should/Shouldn’t You Eat? 

10:48 

Would Paleo/Whole 30 be More Appropriate for a Body Cleanse?  

12:24 

Who Would be a Good Candidate for Whole 30? 

14:09 

What is the Ketogenic (Keto) Diet?  

14:46 

 What Foods Should/Shouldn’t You Eat While Doing Keto? 

17:15 

Can the Keto Diet be Sustained Long-Term?  

18:02 

 Can Keto be Used to Help Treat Epilepsy?  

19:46 

 Who Would be a Good Candidate for Keto?  

21:03 

 What is the Anti-Inflammatory Diet? What Foods Should/Shouldn’t You Eat? 

21:40 

 What are the Health Benefits of the Anti-Inflammatory Diet?  

23:45 

   Is the Anti-Inflammatory Diet a Prescribed Diet? 

24:45 

What is Intermittent Fasting? 

26:12 

 Rebound Eating Associated with Diets 

29:08 

Pros of Intermittent Fasting 

30:13 

Does Intermittent Fasting Have a Similar Effect on the Body as Keto? 

31:15 

Who Would be a Good Candidate for Intermittent Fasting? 

32:45 

 Actionable Advice  

33:51 

  Outro  

34:43 


Recommended Podcast Episodes 

Why Metabolism Declines With Age (And How to Reverse It!) – Podcast Ep. 29

Why Metabolism Declines With Age (And How to Reverse It!) – Podcast Ep. 29


Welcome to the 29th episode of the Living Healthy Podcast, presented by LA Fitness.

On this episode of the Living Healthy Podcast, Debbie James, RDN, talks metabolism. Why does metabolism decrease as we age and how can we prevent or reverse this? All this and more on this week’s episode!

How Are We Doing? 


This podcast should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.


Timecard Markers – Why Metabolism Declines with Age – Podcast Ep. 29 

Intro     

Begins at 0:01      

Introduction of LAF Registered Dietitian, Debbie James   

0:38  

What is Metabolism?  

0:58   

At What Age Does Metabolism Start Slowing Down?  

3:24 

Are There Ways to Help Stop Metabolism from Declining?  

3:47 

What Are Some Ways to Help Increase Your Metabolic Rate? 

6:25 

When Does Bone Mass Start Declining? 

9:20 

Is There a Way to Measure Your Metabolism? Should This Be Measured? 

9:51 

Are There Certain Foods That Help Increase/Speed Up Metabolism?  

12:32 

Are There Foods You Should Stay Away From? 

14:20 

Andrew’s Sidebar Side Salad Segment  

15:10 

What Outside Factors Affect Metabolism? How Does Stress Play a Role? 

18:48 

Does Someone with a High Metabolism Have More Energy? 

20:10 

Is There a Certain Type of Exercise That’s Best for Increasing Metabolism?  

22:46 

Green Tea and EGCG – Does This Really Help Increase Calorie Expenditure?  

23:38 

Actionable Advice 

25:13 

Outro 

27:00 


Recommended Podcast Episodes 

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