Perflow

Overview:This episode explores the profound impact of mindset on health, stress, and disease management. Dr. Paul Ch'en and Dr. Wafaa discuss how thoughts influence physical health, the importance of resilience, and practical ways to cultivate a positive mindset.Key TopicsMindset's role in health and diseaseImpact of stress and automatic negative thoughtsResilience and emotional well-beingThe influence of diet, sleep, and exercise on mindsetPractical strategies to improve mental healthResourcesA placebo effect on postprandial glycaemia - PubMed Dr. David Unwin's work on diabetes reversal: Long-Term Efficacy and Safety of a Low-Carbohydrate Diet in Type 2 Diabetes Remission: A Systematic Review - PubMedTOWARD, a metabolic health intervention, demonstrates robust 1-year weight loss and cost-savings through deprescription - PubMed Jeremy Hoic: The Doctor YouBessel Van Der Kolk: The Body Keeps the Score

Overview:Discover easy-to-implement strategies to improve your diet and manage blood sugar levels effectively. In this episode, Dr. Paul and Dr. Wafaa share expert tips on personalized nutrition, mindful eating, and the science behind blood sugar and inflammation.Key TopicsThe importance of personalized nutrition and bio-individual eating habitsHow blood sugar spikes influence insulin, cortisol, and stress responsesThe role of glycemic index and food sequencing in blood sugar managementPractical tips for mindful eating: slowing down with chopsticks and smaller utensilsThe impact of ultra-processed foods and hidden sugars on healthThe benefits of steaming vegetables and using herbs like curcumin and cuminUsing continuous glucose monitoring (CGM) for self-experimentation and awarenessFood combinations that minimize blood sugar spikes, such as eating vegetables and meats before riceThe concept of "Hara Hachibu" and eating to 80% for better digestion and satietySimple meal prep ideas: stir-fries with buckwheat noodles, homemade guacamole and crackersThe importance of trial and error to discover what foods make you feel goodHow to politely decline unwanted foods using neuro-linguistic techniquesThe mental shift: building awareness and intentionality in food choicesResources:What is HbA1c? | Blood Test | Target Levels | Diabetes UKRole of Sugars in Human Neutrophillic PhagocytosisFood Order Has a Significant Impact on Postprandial Glucose and Insulin Levels - PMCContinuous Glucose Monitoring (CGM)Patricia Daly - Functional Medicine Nutrition Therapist (search for more details)Culinary Herbs for Inflammation: Curcumin and Garlic

OverviewIn this episode of Perflow, Dr. Paul and Wafaa discuss the importance of self-care in healthcare, sharing personal stories, practical tips, and insights to help professionals prioritize their well-being amidst busy schedules. Learn how small daily habits can make a significant difference in health, happiness, and longevity.Key Topics:The challenge of balancing self-care with professional and personal responsibilitiesThe role of lifestyle medicine in preventing disease and promoting well-beingPractical steps to incorporate movement and hydration into daily routinesThe impact of stress and sympathetic overactivity on healthPersonal stories illustrating the power of self-care, including Patricia Daly’s inspiring exampleHow to start with small, achievable habits like walking and mindful breathingThe importance of self-awareness, self-acceptance, and intrinsic motivation in health behavior changeResources:Patricia Daly - Nutritional Therapy (or search for her story online)Jane Fonda Workouts on YouTubeJane Fonda: Walking Cardio Workout : Level 1Association between long working hours and liver enzymes: evidence from the Korea National Health and Nutrition Examination Survey, 2007–2017 - PMC Song JH, Kim HR, et. al. Ann Occup Environ Med. 2022 May 13;34:e9. doi: 10.35371/aoem.2022.34.e9. PMID: 35801225; PMCID: PMC9209099.

OverviewJoin Dr. Paul Ch'en and Dr. Wafaa Abdel-Hadi as they introduce the PerFlow podcast, exploring self-care, lifestyle medicine, and holistic health. Discover their backgrounds, the purpose of the series, and practical tips for better health and personal growth.Key TopicsSelf-care and personal growthThe role of lifestyle medicine in healthThe concept and origin of PerFlowImportance of habits and habit formationPreventive healthcare and patient empowermentTakeawaysSelf-care encompasses self-help, self-reliance, self-awareness, and self-actualization.Genes are not the sole determinants of health; lifestyle and habits play a crucial role.PerFlow stands for Personal Growth and Development and Flow, emphasizing holistic well-being.Habit formation is key to sustainable health improvements, including sleep, exercise, and social connection.The podcast aims to challenge conventional health narratives and empower individuals to take control of their health.Chapters00:00 Exploring Functional Medicine and Its Impact02:59 The Role of Prevention in Healthcare09:04 The Concept of Perflow and Its Significance14:20 Conclusion and Next Steps15:37 The Importance of Sleep and Daily Routines