The Duration Wellness Show

Building a robust Preventative Wellness Foundation is the key to maintaining peak biological performance as you age. Krista and Dr. Anna Marie design actionable, science-backed strategies to help you prioritize your long-term vitality before health challenges arise. In this raw conversation, they share why they founded Duration Wellness alongside their husbands, Lantz and Montana. You'll learn why treating your body as your most valuable asset ensures your healthspan matches your lifespan. They also reveal details about their upcoming science-backed sleep aid, designed to optimize your recovery and daily systemic performance.

Achieving peak cognitive and physical performance starts with optimizing sleep quality to repair systemic decline. Dr. Anna Marie explains how proper rest acts as a critical biological reset for your brain and metabolism. High performers often sacrifice rest to meet demanding schedules, unaware that chronic sleep deprivation directly compromises insulin sensitivity and immune function. We break down the clinical mechanisms of the glymphatic waste clearance system and how nighttime routines impact long-term cardiovascular health. You'll learn actionable, science-backed strategies for sleep hygiene, gut microbiome optimization, and targeted supplementation to protect your healthspan.

Prioritizing your daily habits is the single most effective strategy for dementia prevention. In this episode, host Dr. Anna Marie and Dr. Karen McCarthy break down the critical sleep and gut connection required to keep your brain healthy. You'll learn how different sleep stages clear out toxic proteins and how a simple mental trick can shut off your racing mind. They also discuss how gut health and fiber consumption protect your blood-brain barrier from harmful inflammation. Finally, discover the latest breakthroughs in early detection biomarkers that can identify risks decades before symptoms appear.

You don't have to accept cognitive decline as an inevitable part of aging, even if you have a genetic predisposition. Host Dr. Anna Marie and internal medicine specialist Dr. Karen McCarthy share actionable protocols for proactive Dementia Prevention. They discuss how targeted lifestyle changes can modify genetic risks, balance your gut microbiome, and optimize cellular clearance systems. You'll learn the science behind intermittent fasting, heavy metal detoxification, and the critical role of sleep architecture. This discussion gives high-performing professionals the diagnostic tools and daily habits needed to preserve their cognitive edge for decades.

Your brain health isn't entirely determined by your genetics, and you can take active control of your cognitive future. We look at the clinical science behind Dementia Prevention with guest Dr. Karen McCarthy and host Dr.Anna Marie. You'll learn how simple changes to your diet, exercise routine, and sleep habits shield your brain from cognitive decline. We break down the specific nutrients and supplements that support long-term memory and neural power. Don't wait for symptoms to appear before you start prioritizing your neurological healthspan.

We all face sudden health choices that require swift, informed decisions. In this conversation, host Dr. Anna Marie sits down with board-certified emergency medicine physician Dr. Eric Edgerton to demystify how you can navigate emergency medical care with confidence. They break down the critical differences between a standard emergency department, a freestanding facility, and urgent care. You'll discover when it's vital to bypass driving and call emergency services, especially if you're taking specific long-term medications. Dr. Eric Edgerton also explains how establishing a strong partnership with a primary care physician serves as your best defense. Learn to recognize true physical warning signs so you can protect your longevity and secure immediate support when it matters most.

Many people use the terms Microplastics and Endocrine Disruptors synonymously, but they're actually distinct threats to your daily wellness. Dr. Anna Marie McCarthy joins us to break down how these synthetic particles and chemicals infiltrate our bodies through water, food, and even the air we breathe. We discuss the shocking clinical data showing their accumulation in human organs, including the cardiovascular system and the brain. You'll learn the difference between short-half-life chemicals that leave your system quickly and persistent forever chemicals that stay for decades. We outline practical, medically backed steps to reduce your daily exposure and safeguard your cellular health. You don't have to live under a rock to protect your family from these invisible environmental stressors.

Are you confused by all the conflicting nutrition advice for your heart? Discover why a heart healthy diet remains the gold standard for reducing cardiovascular risk, according to expert cardiologist Dr. Khadeeja Esmail. She joins us to break down the science behind the Mediterranean diet, explaining exactly how specific food choices can slow plaque progression and improve your long-term heart health. We tackle the myths surrounding low-carb trends, the truth about beef tallow, and simple, sustainable changes you can start today. Whether you’re looking to prevent heart disease or simply want to eat better, Dr. Khadeeja Esmail from UF Health Jacksonville offers the expert clarity you need to make informed decisions.

What actually happens to your brain when you are "put under"? And why is that strict "no eating" rule before surgery really a matter of life and death? In this episode, we sit down with seasoned anesthesiologist Dr. Dennis McCarthy to pull back the curtain on one of the most critical—and often misunderstood—roles in modern medicine.From deconstructing the differences between general anesthesia, twilight sedation, and nerve blocks, to the vital importance of being honest about alcohol, supplements, and medication, Dr. McCarthy guides us through everything you need to know to feel informed and safe. Whether you are prepping for a procedure or just curious about the science behind sleep, this deep dive into patient safety, anesthesia technology, and pre-op preparation will help calm your nerves and empower your next medical conversation.

Struggling to lose weight often feels like a losing battle, but the latest medical research suggests the challenge is often biological, not just a matter of willpower. For those managing obesity, metabolic adaptation—where the body actively works to regain lost weight—can make sustainable change feel impossible.In this deep dive, we sit down with board-certified cardiologist Dr. Pamela Rama to pull back the curtain on the science behind modern weight loss medicines. From explaining how GLP-1 and GIP receptor agonists work to signal satiety and extend the half-life of natural hormones, to navigating insurance coverage and managing side effects, Dr. Rama provides a comprehensive look at the treatment landscape. She explains why viewing obesity as a chronic medical condition—rather than a character flaw—is the critical first step toward reclaiming health. Discover how these interventions are doing more than just helping patients lose weight; they are reducing inflammation, protecting heart health, and offering a legitimate path to long-term vitality.

The new guidelines from the American College of Sports Medicine have been released recently. Dr. Anna Marie explores every update you must know from the new ACSM guidelines, the gold-standard recommendations for exercise testing and prescription, with Dr. Lauren Shelton, a physical therapy doctor and creator of Loa Movement. Together. They discuss how resistance training of all kinds works, why it does not have to be extremely complicated to be effective, and the difference between power and strength. They also talk about the benefits of doing exercise snacks and how a few minutes of movement can greatly improve your health.

During pregnancy, a mother has a heavy responsibility in their hands. They are not just taking care of their own bodies anymore, but also the body of the new life within themselves. Therefore, pregnant women must know what they must do to ensure their well-being, and what the most dangerous things they must stay away from. Dr. Anna Marie talks all about it with Dr. Nada Megally, a board-certified obstetrician and gynecologist. Together, they discuss the right diet, exercise routine, sleep practices, and medications that every pregnant woman must adhere to. They also answer the biggest questions and hottest topics around pregnancy: Can you still travel? Can you still drink coffee? Can you still have sex?

Anemia is one of the world's most common blood disorders, yet its subtle and varied symptoms—from chronic fatigue and brain fog to restless legs and pica—are often dismissed. In this essential guide, we sit down with renowned hematologist and oncologist Dr. Daniel Kobrinski to demystify the condition. Dr. Kobrinski cuts through the confusion surrounding the three most common nutritional causes (iron, B12, and folate deficiencies), explaining the diagnostic process, the pros and cons of oral vs. IV treatment, and why finding the true root cause—such as GI bleeding or malabsorption—is the most important step for lasting health.

In this essential continuation of our gut health series, board-certified internal medicine physician Dr. Karen McCarthy returns to guide us through the most critical and often overlooked threats to your digestive system. We begin with a deep dive into the pervasive toxin glyphosate, the main ingredient in Roundup, and how this "horrible poison" fundamentally disrupts your gut microbiome, weakens the intestinal barrier (leading to leaky gut), and contributes to systemic inflammation. You will learn why certain foods, particularly oats and wheat, should always be bought organic, and discover simple, yet powerful detoxification methods, including a surprising supplement—glycine—that helps force glyphosate out of your system.We then tackle the epidemic of small intestinal overgrowth: SIBO (Bacterial Overgrowth) and the newly understood SIFO (Fungal Overgrowth). Find out which common medications and lifestyle factors drive these uncomfortable conditions, causing bloating, nutrient deficiencies, and digestive discomfort. Dr. McCarthy shares details on a powerful, custom-fermented yogurt that has been shown in studies to normalize SIBO breath tests and outperform standard antibiotics. Finally, we explore the jaw-dropping connections between your mouth biome, overall health, and sleep. Discover how something as simple as mouthwash can raise your blood pressure and how poor oral hygiene is linked to diseases from allergies to colon cancer. Tune in to equip yourself with practical, science-backed tools for a complete gut health overhaul.

Most people think of gut health only in terms of digestion, but the conversation has radically changed. In this episode of our gut health series, we welcome board-certified internal medicine specialist Dr. Karen McCarthy to unpack the latest research. We dive deep into why your gut is the epicenter of your health—influencing everything from your mood and cognition to your cardiovascular health and cancer risk. Discover the shocking truth about modern toxins like microplastics, emulsifiers, and genetically modified wheat, and learn Dr. McCarthy’s best diet strategies (hint: the Mediterranean diet still leads the pack) for restoring a diverse and resilient gut microbiome. Start reading to find out how to defend your gut barrier and transform your whole-body health.

You’ve heard of rehabilitation—the crucial recovery phase after surgery. But what if you could fundamentally improve your surgical outcome before you even step into the operating room? Welcome to the powerful, often-overlooked world of prehabilitation. Dr. Dennis McCarthy dives deep into this multifaceted approach, revealing why getting stronger before surgery is the new standard for reducing post-operative complications and accelerating your healing. Learn how optimizing your nutrition, boosting cardiopulmonary fitness, and managing anxiety can give you the muscle reserves and resilience needed to make your recovery faster, smoother, and more successful.

We often think of gut health only in terms of digestion and bowel function, but the balance of bacteria in your microbiome—or gut flora—actually affects everything from your mood to your joints. In this first part of our series, Dr. Karen McCarthy dives into the foundational question: What does gut health truly refer to, and why is it essential? They explore the concept of gut dysbiosis, where a bad bacteria takeover leads to "leaky gut," allowing large protein fragments and toxins to leak into the bloodstream. This triggers a widespread inflammatory cascade linked to chronic conditions, including autoimmune diseases like lupus and rheumatoid arthritis, as well as neurodegenerative disorders like Alzheimer’s and Parkinson’s disease. Learn how this crucial gut-brain connection works and why prioritizing dietary fiber, prebiotics, and probiotics is the best way to strengthen your gut barrier and protect your long-term health.

You grab a bottle of supplements, read the label, and see terms like "1,000 milligrams" and "third-party tested." But have you ever wondered what those labels actually mean? Here's the reality: Supplements aren't regulated like prescription drugs, so how do you know what you're taking is what it says you should be taking? We're pulling back the curtain on the supplement industry. Join us as we talk to Montana Wells, a biosystems engineer who is unpacking what goes on behind the scenes, detailing how supplements are engineered, how they're tested, what certifications guarantee, and what you, as a consumer, should be paying attention to. Stop guessing what's in your bottle—discover the truth behind identity, purity, strength, and composition in this essential guide to Supplements 101.

You’ve heard about the importance of heart health, but are you up to date on the latest science? In this deep-dive episode of The Duration Wellness Show, Dr. Khadeeja Esmail, a board-certified cardiologist and associate professor, breaks down the current landscape of cardiovascular prevention. She reveals the most critical, often-missed risk factors, including the link between pregnancy conditions (like preeclampsia) and future heart disease, and the silent dangers of high blood pressure and obesity. Dr. Esmail details the components of your lipid panel you must know—like ApoB and the newly emphasized Lipoprotein(a)—and shares practical, non-medication strategies, from the Mediterranean diet to prioritizing 7-9 hours of sleep. Discover the simple but powerful changes you can make today to stabilize vulnerable plaque and drastically reduce your risk of a heart attack.Study links/websites:NIH: Healthy sleep pattern reduce the risk of cardiovascular disease: A 10-year prospective cohort study BMJ: Insomnia symptom trajectories and incident cardiovascular disease in older adults: a longitudinal cohort study Free Lp(a) testing: Familyheartfamilyheart.org/high-lipoprotein-a

Are you overwhelmed by conflicting advice on strength training? In an age of "information overload," it's easy to get derailed by fears of spiking cortisol or missing out on gains if you're not constantly pushing to muscle failure. But what if the secret to getting stronger, building muscle, and improving longevity isn't about lifting the heaviest weight possible? We sat down with Dr. Lauren Shelton, a doctor of physical therapy and creator of Loa Movement, to cut through the hype. She explains why consistency trumps intensity, how moderate weights can absolutely build muscle and bone density, and why customizing your movement is the key to a sustainable, pain-free fitness journey. Stop stressing about your one-rep max and start focusing on what really moves the needle.