The Starting Gate

Ep 75: Lifestyle Medicine Meets Orthopedics: Changing the Way We Treat Pain with Dr. Heidi Prather

Send us Fan Mail In this episode of The Starting Gate, we talk with PM&R physician Dr. Heidi Prather, who founded the Lifestyle Medicine Program at Hospital for Special Surgery. Dr. Prather has seen firsthand how lifestyle changes can play an important role in managing musculoskeletal pain, improving function, and even influencing outcomes for patients undergoing orthopedic surgery. We discuss why the same treatment or intervention may not work the same way for every person and how underlying health conditions—including cardiovascular and metabolic health—can influence treatment response. Dr. Prather shares how dietary changes can affect pain and recovery, why movement is important for joint health, and how to know when it is appropriate to move through pain versus when pain is a signal to stop. We also explore the often-overlooked connections between sleep, stress, social isolation, and pain, and how community and group medical visits can support meaningful lifestyle change. Finally, we talk about the potential for lifestyle medicine to improve surgical outcomes, help patients recover more successfully, and ultimately reduce costs for the healthcare system. This conversation is a powerful reminder that treating musculoskeletal problems may require looking beyond the joint—and addressing the whole person. Find Dr. Prather at the Hospital for Special Surgery thestartinggatepodcast.com Email us with questions and topics you want us to cover at contact@thestartinggatepodcast.com Follow us on social media @thestartinggatepodcast The content in this podcast is for general reference and educational purposes only. It is not meant to be complete or exhaustive, or to be applicable to any specific individual’s medical condition. No information provided in this podcast constitutes medical advice and is not an attempt to practice medicine or to provide specific medical advice, diagnosis or treatment. This podcast does not create a physician- patient relationship and is not a substitute for professional medical advice, diagnosis or treatment. Please do not rely on this podcast for emergency medical treatment. Remember that everyone is different so make sure you consult your own healthcare professional before seeking any new treatment and before you alter, suspend, or initiate a new change in your routine.

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Ep 74: From Prevention to Survivorship: Lifestyle's Role in Cancer Care with Dr. Jasmin Hundal

Send us Fan Mail Can lifestyle really reduce your risk of cancer? In this episode, we talk with Dr. Jasmin Hundal, a hematologist-oncologist who also practices lifestyle medicine, about the evidence behind nutrition, exercise, sleep, stress management, and other lifestyle factors that influence cancer risk. We discuss common questions about sugar, obesity, metabolic syndrome, processed meats, supplements, and fasting, and explore how healthy lifestyle habits can support patients during cancer treatment by improving resilience, treatment tolerance, and long-term outcomes. We also cover the growing research on the microbiome and the future of combining lifestyle medicine with traditional oncology care. Whether you're looking to lower your own cancer risk, support a loved one with cancer, or simply learn what the science says, this episode is packed with practical, evidence-based insights. Find Dr. Hundal on X Resources: American Cancer Society on diet and physical activity American Institute for Cancer Research thestartinggatepodcast.com Email us with questions and topics you want us to cover at contact@thestartinggatepodcast.com Follow us on social media @thestartinggatepodcast The content in this podcast is for general reference and educational purposes only. It is not meant to be complete or exhaustive, or to be applicable to any specific individual’s medical condition. No information provided in this podcast constitutes medical advice and is not an attempt to practice medicine or to provide specific medical advice, diagnosis or treatment. This podcast does not create a physician- patient relationship and is not a substitute for professional medical advice, diagnosis or treatment. Please do not rely on this podcast for emergency medical treatment. Remember that everyone is different so make sure you consult your own healthcare professional before seeking any new treatment and before you alter, suspend, or initiate a new change in your routine.

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Ep 73: Your Midlife Health Reboot: What Actually Works with Dr. Meredith Sweeney

Send us Fan Mail What does it really take to feel better in midlife—and stay healthier for decades to come? In this episode, we sit down with longevity specialist and former bariatric surgeon Dr. Meredith Sweeney to talk about the habits that have the biggest impact on both how you feel today and your long-term health. Whether you're a man or a woman navigating midlife, this conversation is packed with practical, evidence-based strategies to help you optimize your health now while investing in your future. We discuss how to build a sustainable nutrition plan with enough protein and how meal timing can support metabolic health. We also dive into exercise, including whether it's okay to work out fasted, resistance training, and the role of creatine and testosterone in healthy aging. One of our favorite parts of the conversation is Dr. Sweeney's perspective on stress and recovery. In a culture that celebrates constant productivity, she explains why intentionally slowing down may be one of the healthiest things you can do—and why quality sleep is essential for recovery and longevity. Through real patient stories, Dr. Sweeney reminds us that there is no one-size-fits-all formula for health in midlife. The strategies that work for your friend—or your favorite social media influencer—may not be the ones your body needs. A personalized approach is the key to creating lasting health. Whether your goal is to have more energy, preserve muscle, improve metabolic health, or simply age well, this episode will leave you with practical takeaways to help you build a healthier future—starting today. Find Dr. Sweeney at Sano Longevity Instagram: @ drmeredithsweeney @ sano_longevity thestartinggatepodcast.com Email us with questions and topics you want us to cover at contact@thestartinggatepodcast.com Follow us on social media @thestartinggatepodcast The content in this podcast is for general reference and educational purposes only. It is not meant to be complete or exhaustive, or to be applicable to any specific individual’s medical condition. No information provided in this podcast constitutes medical advice and is not an attempt to practice medicine or to provide specific medical advice, diagnosis or treatment. This podcast does not create a physician- patient relationship and is not a substitute for professional medical advice, diagnosis or treatment. Please do not rely on this podcast for emergency medical treatment. Remember that everyone is different so make sure you consult your own healthcare professional before seeking any new treatment and before you alter, suspend, or initiate a new change in your routine.

Ep 72: Real-Life Strategies for Better Blood Sugar: Practical Tips That Work- Diabetes Part 2

Send us Fan Mail After learning the science behind insulin resistance and diabetes in Part 1 with Dr. Makhija, Drs. Kitty Dotson and Sarah Schuetz return to discuss how to put that knowledge into practice. In this practical follow-up episode, we share realistic strategies for improving blood sugar control through everyday habits. From building meals that support stable glucose levels to finding simple ways to incorporate movement throughout the day, we break down evidence-based approaches that are sustainable for real life. Whether you're trying to prevent diabetes, reverse prediabetes, or simply optimize your metabolic health, this episode is packed with actionable tips you can start using today. Recipes from American Diabetes Association thestartinggatepodcast.com Email us with questions and topics you want us to cover at contact@thestartinggatepodcast.com Follow us on social media @thestartinggatepodcast The content in this podcast is for general reference and educational purposes only. It is not meant to be complete or exhaustive, or to be applicable to any specific individual’s medical condition. No information provided in this podcast constitutes medical advice and is not an attempt to practice medicine or to provide specific medical advice, diagnosis or treatment. This podcast does not create a physician- patient relationship and is not a substitute for professional medical advice, diagnosis or treatment. Please do not rely on this podcast for emergency medical treatment. Remember that everyone is different so make sure you consult your own healthcare professional before seeking any new treatment and before you alter, suspend, or initiate a new change in your routine.

Ep 71: Understanding Diabetes and Insulin Resistance with Dr. Chhaya Makhija- Diabetes Part 1

Send us Fan Mail Diabetes doesn't develop overnight. In this episode, we sit down with endocrinologist and lifestyle medicine physician Chhaya Makhija to unpack the science behind insulin resistance and type 2 diabetes. We explore what insulin resistance actually is, how it develops over time, and why so many people are affected without realizing it. Dr. Makhija explains the powerful role lifestyle plays in both prevention and treatment, including the impact of nutrition, fiber, plant diversity, the gut microbiome, physical activity, muscle mass, sleep, and stress management. Whether you've been diagnosed with prediabetes, have a family history of diabetes, or simply want to better understand your metabolic health, this conversation provides a clear, evidence-based roadmap for protecting your long-term health. Find Dr. Chhaya Makhija Unified Endocrine & Diabetes Care Listen to her Podcast : Hormones & Hope with Dr. Chhaya diaTribe : diabetes resources thestartinggatepodcast.com Email us with questions and topics you want us to cover at contact@thestartinggatepodcast.com Follow us on social media @thestartinggatepodcast The content in this podcast is for general reference and educational purposes only. It is not meant to be complete or exhaustive, or to be applicable to any specific individual’s medical condition. No information provided in this podcast constitutes medical advice and is not an attempt to practice medicine or to provide specific medical advice, diagnosis or treatment. This podcast does not create a physician- patient relationship and is not a substitute for professional medical advice, diagnosis or treatment. Please do not rely on this podcast for emergency medical treatment. Remember that everyone is different so make sure you consult your own healthcare professional before seeking any new treatment and before you alter, suspend, or initiate a new change in your routine.

Ep 70: Eating Disorders and Weight Stigma: Why Health Doesn’t Look the Same for Everyone with Dr. Erin Knopf

Send us Fan Mail In this episode, we sit down with psychiatrist and eating disorder specialist Dr. Erin Knopf for a deeply thoughtful conversation about the realities of eating disorders, diet culture, and our relationship with food. We discuss why you cannot tell by looking at someone whether they have an eating disorder and how these conditions affect people of all genders, body sizes, and backgrounds. Dr. Knopf explains how restriction and a scarcity mindset can drive binge eating behaviors, and why healing often involves rebuilding trust with ourselves around food and letting go of shame. We also explore anorexia, bulimia, and orthorexia — an obsession with the health or purity of food that has become increasingly normalized in today’s culture. The conversation dives into how social media can reinforce disordered behaviors by surrounding people with like-minded messaging that makes harmful habits appear healthy or acceptable. We also discuss GLP-1 medications and concerns about how they may contribute to long-term disordered eating patterns for some individuals. Throughout the episode, we challenge cultural beliefs around weight and health, discussing why true health does not require everyone to look the same or fit into a single body size. Finally, we talk about how parents can help children develop a healthier relationship with food, body image, and movement in a world filled with conflicting messages. This episode may challenge long-held beliefs about weight, food, and health — and encourage listeners to take a closer look at their own relationship with eating and body image. Find Dr. Erin Knopf and multiple resources At VERY: Virtual Eating Recovery for You thestartinggatepodcast.com Email us with questions and topics you want us to cover at contact@thestartinggatepodcast.com Follow us on social media @thestartinggatepodcast The content in this podcast is for general reference and educational purposes only. It is not meant to be complete or exhaustive, or to be applicable to any specific individual’s medical condition. No information provided in this podcast constitutes medical advice and is not an attempt to practice medicine or to provide specific medical advice, diagnosis or treatment. This podcast does not create a physician- patient relationship and is not a substitute for professional medical advice, diagnosis or treatment. Please do not rely on this podcast for emergency medical treatment. Remember that everyone is different so make sure you consult your own healthcare professional before seeking any new treatment and before you alter, suspend, or initiate a new change in your routine.

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Ep 69: The Future of Healthcare? Inside the Food Is Medicine Movement

Send us Fan Mail In this episode, we sit down with Alison Gustafson, director of the Food as Health Alliance at the University of Kentucky to explore the growing “Food as Medicine” movement—and what the research actually shows so far. We break down the different approaches being studied, including medically tailored meals, produce boxes, grocery prescriptions, and farmers market prescriptions. Alison explains who these interventions work best for, what outcomes we’re seeing in clinical settings, and where the limitations still exist. If you’ve ever wondered whether food could play a more formal role in healthcare—or how close we really are to that becoming a reality—this episode offers a grounded look at both the promise and the gaps that still need to be addressed. Check out the free resources and education: Food As Health Alliance thestartinggatepodcast.com Email us with questions and topics you want us to cover at contact@thestartinggatepodcast.com Follow us on social media @thestartinggatepodcast The content in this podcast is for general reference and educational purposes only. It is not meant to be complete or exhaustive, or to be applicable to any specific individual’s medical condition. No information provided in this podcast constitutes medical advice and is not an attempt to practice medicine or to provide specific medical advice, diagnosis or treatment. This podcast does not create a physician- patient relationship and is not a substitute for professional medical advice, diagnosis or treatment. Please do not rely on this podcast for emergency medical treatment. Remember that everyone is different so make sure you consult your own healthcare professional before seeking any new treatment and before you alter, suspend, or initiate a new change in your routine.

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Ep 68: Equipping the Next Generation with Tools for Stress and Wellness with Ashley Hinton

Send us Fan Mail In this episode, we sit down with Ashley Hinton, certified wellness coach, owner of 859 WELL, and Director of Health Promotion at Centre College, to explore the unique challenges facing today’s young adults. Ashley works closely with college students, helping them navigate stress, build healthier coping strategies, and develop a more balanced relationship with food through intuitive eating. We discuss how parents can begin encouraging healthy habits early, what’s changing on college campuses—including shifts in substance use—and how social media is impacting mental health. We also dive into practical ways to support your child, including one simple but powerful question: “Do you want help solving this, or do you just need me to listen?” You’ll also hear how mindfulness can look different for everyone, why modeling healthy stress management matters, and how to help your child build a lifelong “toolkit” for resilience. Find Ashley Hinton, MS, MPH at 859 W.E.L.L Coaching & Consulting www.859wellky.com 859.433.6321 Additional Resources: T-Break Guide: Take a cannabis tolerance break for 21 days Grok cards Mindfulness Institute for Emerging Adults Intuitive Eating workbook thestartinggatepodcast.com Email us with questions and topics you want us to cover at contact@thestartinggatepodcast.com Follow us on social media @thestartinggatepodcast The content in this podcast is for general reference and educational purposes only. It is not meant to be complete or exhaustive, or to be applicable to any specific individual’s medical condition. No information provided in this podcast constitutes medical advice and is not an attempt to practice medicine or to provide specific medical advice, diagnosis or treatment. This podcast does not create a physician- patient relationship and is not a substitute for professional medical advice, diagnosis or treatment. Please do not rely on this podcast for emergency medical treatment. Remember that everyone is different so make sure you consult your own healthcare professional before seeking any new treatment and before you alter, suspend, or initiate a new change in your routine.

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Ep 67: Aging Strong: What Master’s Athletes Get Right About Health with Dustin Jones, DPT

Send us Fan Mail What can we learn from people who stay active, competitive, and engaged as they age? In this episode, Dustin Jones, DPT, joins us to share powerful lessons from master’s athletes—individuals who don’t just exercise, but stay in the game for life. We talk about how social connection, self-efficacy, and a willingness to adapt—not quit—keep them moving through injuries, life changes, and aging. We also explore why combining different types of movement—from endurance training to sports that challenge balance and agility—can support long-term health and independence. Whether you’re in a busy season of life or feel like it’s too late to start, this episode is a powerful reminder that movement isn’t just about exercise—it’s about staying connected, capable, and engaged in the life you want to live. If you’ve been on the sidelines, consider this your invitation to get back in the game! Find Dustin Jones, DPT at Hyphen Links to stay in the game: National Senior Games Kentucky Senior Games Link to SAFE : Sustained Athlete Fitness Exam thestartinggatepodcast.com Email us with questions and topics you want us to cover at contact@thestartinggatepodcast.com Follow us on social media @thestartinggatepodcast The content in this podcast is for general reference and educational purposes only. It is not meant to be complete or exhaustive, or to be applicable to any specific individual’s medical condition. No information provided in this podcast constitutes medical advice and is not an attempt to practice medicine or to provide specific medical advice, diagnosis or treatment. This podcast does not create a physician- patient relationship and is not a substitute for professional medical advice, diagnosis or treatment. Please do not rely on this podcast for emergency medical treatment. Remember that everyone is different so make sure you consult your own healthcare professional before seeking any new treatment and before you alter, suspend, or initiate a new change in your routine.

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Ep: 66 Precision Medicine: What Your DNA Can (and Can’t) Tell You About Your Health with Dr. Meghan Jones

Send us Fan Mail In this episode, we sit down with precision medicine physician Dr. Meghan Jones to explore how personalized health data can guide lifestyle decisions. Dr. Jones explains what happens during a precision medicine evaluation and the types of data that are analyzed—from genetic testing to metabolic markers and wearable data. We discuss what your genes can reveal about things like insulin sensitivity, optimal eating patterns, cardiovascular risk, and even dementia risk. But perhaps the most interesting takeaway? Even with all of this personalized data, the core recommendations are often the same. The foundational pillars of health—nutrition, movement, sleep, and stress management—remain essential for nearly everyone. Precision medicine doesn’t replace these basics. Instead, it helps fine-tune the final pieces and can be a powerful motivator for people trying to make meaningful lifestyle changes. thestartinggatepodcast.com Email us with questions and topics you want us to cover at contact@thestartinggatepodcast.com Follow us on social media @thestartinggatepodcast The content in this podcast is for general reference and educational purposes only. It is not meant to be complete or exhaustive, or to be applicable to any specific individual’s medical condition. No information provided in this podcast constitutes medical advice and is not an attempt to practice medicine or to provide specific medical advice, diagnosis or treatment. This podcast does not create a physician- patient relationship and is not a substitute for professional medical advice, diagnosis or treatment. Please do not rely on this podcast for emergency medical treatment. Remember that everyone is different so make sure you consult your own healthcare professional before seeking any new treatment and before you alter, suspend, or initiate a new change in your routine.

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Ep 65: Train Your Heart for the Life You Want: Exercise, Longevity & Midlife with Dr. Kelly Waespe

Send us Fan Mail Exercise isn’t just about burning calories — it’s about building capacity for the decades ahead. In this episode, we sit down with cardiologist Dr. Kelly Waespe to talk about exercise as medicine for the heart — and for longevity. We break down the specific benefits of Zone 2 training, HIIT, and resistance training, and how each one uniquely strengthens your cardiovascular system. We talk about: The powerful link between VO₂ max and longevity Heart rate variability and what it reveals about stress and recovery How cardiovascular risk shifts for women during menopause When hormone therapy may be helpful How objective testing can help you train smarter — not just harder Most importantly, we remind you: you don’t have to overhaul your life overnight. One intentional change today can build the heart health you’ll rely on tomorrow. Calculate your own cardiac risk here: ASCVD risk calculator Find Dr. Waespe at Baptist Health Find Revive Longevity: on instagram: @revivelongevity on facebook: Revive Longevity Center email: revivelongevitycenter@gmail.com website coming soon: revivelongevitycenter.com thestartinggatepodcast.com Email us with questions and topics you want us to cover at contact@thestartinggatepodcast.com Follow us on social media @thestartinggatepodcast The content in this podcast is for general reference and educational purposes only. It is not meant to be complete or exhaustive, or to be applicable to any specific individual’s medical condition. No information provided in this podcast constitutes medical advice and is not an attempt to practice medicine or to provide specific medical advice, diagnosis or treatment. This podcast does not create a physician- patient relationship and is not a substitute for professional medical advice, diagnosis or treatment. Please do not rely on this podcast for emergency medical treatment. Remember that everyone is different so make sure you consult your own healthcare professional before seeking any new treatment and before you alter, suspend, or initiate a new change in your routine.

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Ep 64: Before the Stent: How to Prevent Heart Disease with Cardiologist Dr. Kim Williams

Send us Fan Mail Heart disease is largely preventable — so why aren’t we preventing it? Dr. Kim Williams, Chair of Medicine at UofL and former President of the American College of Cardiology, joins us to discuss why lifestyle must be the foundation of cardiovascular care. From nutrition and plant-based eating to exercise, sleep, and stress, he explains how daily habits shape long-term outcomes. Dr. Williams explains why: Nutrition isn’t optional in heart prevention — it’s central A plant-forward diet can rival medications in effectiveness Medications and lifestyle together can be even more powerful His concerns about the newest dietary guidelines Why prevention deserves more attention in modern medicine If you’ve ever wondered what a prevention-focused cardiologist really thinks, this conversation is both eye-opening and practical. Find Dr. Kim Williams, MD Cooking For Your Heart and Soul cookbook Study by Dr. Esselstyn on disease reversal with plant based diet Life's Essential 8 from the American Heart Association thestartinggatepodcast.com Email us with questions and topics you want us to cover at contact@thestartinggatepodcast.com Follow us on social media @thestartinggatepodcast The content in this podcast is for general reference and educational purposes only. It is not meant to be complete or exhaustive, or to be applicable to any specific individual’s medical condition. No information provided in this podcast constitutes medical advice and is not an attempt to practice medicine or to provide specific medical advice, diagnosis or treatment. This podcast does not create a physician- patient relationship and is not a substitute for professional medical advice, diagnosis or treatment. Please do not rely on this podcast for emergency medical treatment. Remember that everyone is different so make sure you consult your own healthcare professional before seeking any new treatment and before you alter, suspend, or initiate a new change in your routine.

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Ep 63: Scrolling, Numbing, and Losing Focus: How to Take Back Control from Screens with Dr. Mary Donohue

Send us Fan Mail If you’ve ever picked up your phone without knowing why—or felt more drained after “relaxing” with a screen—this episode is for you. We live in a world of constant pings, scrolling, and screens—but what is that doing to our brains, our emotions, and our sense of control? In this episode of The Starting Gate, we’re joined by digital wellness specialist Dr. Mary Donohue to explore how nonstop screen exposure is reshaping the way we think, feel, and cope. We talk about how digital overload dulls creativity, trains us to numb uncomfortable emotions, and pulls us away from the present moment. Dr. Donohue shares why even brief “micro breaks” can make a meaningful difference, how to build healthy guardrails around things like social media, gaming, and online gambling, and why awareness—not perfection—is the key to digital wellness. If you’ve been feeling overstimulated, unfocused, or uneasy about your family’s screen habits, this episode will help you rethink your relationship with technology—without guilt or extremes. Find Dr. Mary Donohue: Dr. Mary Donohue on Linked in @drmarydonohue email: maryedonohue@gmail.com Find out more about the Digital Wellness Center thedigitalwellnesscdenter.com @thedigitalwellnesscenter thestartinggatepodcast.com Email us with questions and topics you want us to cover at contact@thestartinggatepodcast.com Follow us on social media @thestartinggatepodcast The content in this podcast is for general reference and educational purposes only. It is not meant to be complete or exhaustive, or to be applicable to any specific individual’s medical condition. No information provided in this podcast constitutes medical advice and is not an attempt to practice medicine or to provide specific medical advice, diagnosis or treatment. This podcast does not create a physician- patient relationship and is not a substitute for professional medical advice, diagnosis or treatment. Please do not rely on this podcast for emergency medical treatment. Remember that everyone is different so make sure you consult your own healthcare professional before seeking any new treatment and before you alter, suspend, or initiate a new change in your routine.

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Ep 62: From Exhausted to Empowered: A Patient’s Lifestyle Medicine Journey

Send us Fan Mail What does it look like when lifestyle medicine works in real life? In this episode, Dr. Sarah Schuetz interviews her patient, Kam, whose journey through lifestyle medicine led to a 50-pound weight loss, fewer medications, and a life filled with more energy, movement, and confidence. Kam shares how she learned to truly understand nutrition, not just follow a guide, how she gradually built physical activity into her life through Pilates and weight training, and how she learned to navigate real-world challenges like large family gatherings without falling off track. Dr. Schuetz reflects on how lifestyle medicine shifts the power back to the patient — providing tools instead of temporary fixes — and why this model creates lasting change. This conversation is honest, hopeful, and deeply motivating for anyone who wants to believe that change is still possible. thestartinggatepodcast.com Email us with questions and topics you want us to cover at contact@thestartinggatepodcast.com Follow us on social media @thestartinggatepodcast The content in this podcast is for general reference and educational purposes only. It is not meant to be complete or exhaustive, or to be applicable to any specific individual’s medical condition. No information provided in this podcast constitutes medical advice and is not an attempt to practice medicine or to provide specific medical advice, diagnosis or treatment. This podcast does not create a physician- patient relationship and is not a substitute for professional medical advice, diagnosis or treatment. Please do not rely on this podcast for emergency medical treatment. Remember that everyone is different so make sure you consult your own healthcare professional before seeking any new treatment and before you alter, suspend, or initiate a new change in your routine.

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Ep 61: From Outrage to Action: Reimagining Healthcare and Prevention with Natalie Davis, MD

Send us Fan Mail In this episode, we talk with a physician whose frustration with the health of Kentuckians — and the way our healthcare system responds to it — became the catalyst for real change. Instead of accepting a system that often waits until patients are critically ill, she began searching for solutions that focus on prevention and early intervention. That journey led to the creation of Prevent Scripts, an innovative app designed to identify disease risk and support true behavior change through personalized, practical strategies. We discuss why upstream care matters, how small habit changes can lead to meaningful health improvements, and how technology can finally support — not replace — human-centered medicine. This conversation is about moving from complaint to action, and about empowering patients to take control of their health one small step at a time. Find out more about Prevent Scripts at www.preventscripts.com and find Dr. Natalie Davis at NatalieDavismd.com thestartinggatepodcast.com Email us with questions and topics you want us to cover at contact@thestartinggatepodcast.com Follow us on social media @thestartinggatepodcast The content in this podcast is for general reference and educational purposes only. It is not meant to be complete or exhaustive, or to be applicable to any specific individual’s medical condition. No information provided in this podcast constitutes medical advice and is not an attempt to practice medicine or to provide specific medical advice, diagnosis or treatment. This podcast does not create a physician- patient relationship and is not a substitute for professional medical advice, diagnosis or treatment. Please do not rely on this podcast for emergency medical treatment. Remember that everyone is different so make sure you consult your own healthcare professional before seeking any new treatment and before you alter, suspend, or initiate a new change in your routine.

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Ep 60: What We Learned After a Year of Talking About Health

Send us Fan Mail In this episode, Dr. Kitty Dotson and Dr. Sarah Schuetz pause to reflect on the past year of The Starting Gate—and the clear themes that came up again and again, no matter the guest or topic. From nutrition to mental health, menopause to dementia prevention, one message stood out: sustainable health is built through small, realistic habit changes—not massive life overhauls. Our guests consistently emphasized working changes into your existing routine to support long-term success. We talk about what we learned about sleep (and why fearing a bad night may do more harm than good), the profound impact of exercise on brain health and quality of life, and the value of simple, whole-food nutrition—where B+ meals and a little prep go a long way. We also reflect on stress, mood, and inflammation, the role of social connection, and how lifestyle medicine supported Sarah through a major life stressor this year. We discuss menopause, hormones, supplements, and why critical thinking matters more than chasing the latest trend on social media. This episode is a reminder to stop collecting information—and start making small changes today. thestartinggatepodcast.com Email us with questions and topics you want us to cover at contact@thestartinggatepodcast.com Follow us on social media @thestartinggatepodcast The content in this podcast is for general reference and educational purposes only. It is not meant to be complete or exhaustive, or to be applicable to any specific individual’s medical condition. No information provided in this podcast constitutes medical advice and is not an attempt to practice medicine or to provide specific medical advice, diagnosis or treatment. This podcast does not create a physician- patient relationship and is not a substitute for professional medical advice, diagnosis or treatment. Please do not rely on this podcast for emergency medical treatment. Remember that everyone is different so make sure you consult your own healthcare professional before seeking any new treatment and before you alter, suspend, or initiate a new change in your routine.

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Ep 59: 12 Healthy Habits to Get You Through the Holiday Season

Send us Fan Mail The holiday season can make healthy habits feel overwhelming. In this episode, we share 12 realistic, low-pressure habits designed to help you get through the holidays without striving for perfection. From prioritizing protein and fiber, staying hydrated, protecting sleep, and moving your body—even for 10 minutes—to navigating social events and holiday treats with less stress, these habits focus on consistency, flexibility, and sustainability. Designed for busy days, social events, and real people. Download our free 12 Holiday Healthy Habits Guide thestartinggatepodcast.com Email us with questions and topics you want us to cover at contact@thestartinggatepodcast.com Follow us on social media @thestartinggatepodcast The content in this podcast is for general reference and educational purposes only. It is not meant to be complete or exhaustive, or to be applicable to any specific individual’s medical condition. No information provided in this podcast constitutes medical advice and is not an attempt to practice medicine or to provide specific medical advice, diagnosis or treatment. This podcast does not create a physician- patient relationship and is not a substitute for professional medical advice, diagnosis or treatment. Please do not rely on this podcast for emergency medical treatment. Remember that everyone is different so make sure you consult your own healthcare professional before seeking any new treatment and before you alter, suspend, or initiate a new change in your routine.

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Ep 58: Beyond the Injury: How Integrative Sports Medicine Transforms Recovery with Dr. Srikanth Nithyanandam

Send us Fan Mail In this episode, integrative sports medicine physician Dr. Srikanth Nithyanandam reminds us that injuries don’t just happen to a body part — they happen to a whole person. He shares how healing accelerates when we address mindset, sleep, nutrition, and the fears that hold us back. We also dig into integrative modalities, including the theory behind energy medicine and acupuncture and how it compares to dry needling. Most importantly, he shows how staying connected to the movement we love is the key to getting back to ourselves. This is a powerful, practical episode for anyone recovering from injury or supporting someone on that journey. Learn more from Dr. Sri here and see the videos he has created to help patients. Follow on instagram @drsrikanth_sportsmedmd You tube: Dr. Srikanth Nithyanandam (Family & Sports MD) You can schedule an appoint at UK healthcare thestartinggatepodcast.com Email us with questions and topics you want us to cover at contact@thestartinggatepodcast.com Follow us on social media @thestartinggatepodcast The content in this podcast is for general reference and educational purposes only. It is not meant to be complete or exhaustive, or to be applicable to any specific individual’s medical condition. No information provided in this podcast constitutes medical advice and is not an attempt to practice medicine or to provide specific medical advice, diagnosis or treatment. This podcast does not create a physician- patient relationship and is not a substitute for professional medical advice, diagnosis or treatment. Please do not rely on this podcast for emergency medical treatment. Remember that everyone is different so make sure you consult your own healthcare professional before seeking any new treatment and before you alter, suspend, or initiate a new change in your routine.

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Ep 57: Understanding Chronic Pain: Why You Hurt & How to Heal with Andrea Moore, DPT

Send us Fan Mail Chronic pain can feel isolating, frustrating, and exhausting — especially when no one can see what you’re going through. In this episode of The Starting Gate, we sit down with physical therapist Andrea Moore, an expert in helping people who feel stuck in long-term pain. Whether your pain began with an old injury that never fully resolved, or you’ve lived with pain for years without a clear diagnosis, Andrea explains why this happens — and what you can do about it. We break down the science of chronic pain, including peripheral and central sensitization, how stress and past experiences shape pain, and why two people with the same injury can have completely different outcomes. Andrea shares realistic strategies, from mind-body practices to movement, nutrition, and finding the right provider. Most importantly, she wants listeners to know that even if you’ve tried “everything,” there are ways to improve your pain and reclaim your quality of life. Find Andrea Moore, DPT: At Move + Smart Physical Therapy Dr. Andrea Moore Listen to more from Andrea on her podcast Unweaving Chronic Pain thestartinggatepodcast.com Email us with questions and topics you want us to cover at contact@thestartinggatepodcast.com Follow us on social media @thestartinggatepodcast The content in this podcast is for general reference and educational purposes only. It is not meant to be complete or exhaustive, or to be applicable to any specific individual’s medical condition. No information provided in this podcast constitutes medical advice and is not an attempt to practice medicine or to provide specific medical advice, diagnosis or treatment. This podcast does not create a physician- patient relationship and is not a substitute for professional medical advice, diagnosis or treatment. Please do not rely on this podcast for emergency medical treatment. Remember that everyone is different so make sure you consult your own healthcare professional before seeking any new treatment and before you alter, suspend, or initiate a new change in your routine.

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Ep 56: Nutrition, Mindset, and Motivation: Your Base Camp for Better Health with Jessica Jackson of Jacked Nutrition

Send us Fan Mail In this episode, we sit down with Jessica Jackson of Jacked Nutrition to talk about the mindset shifts that make healthy habits stick. Jessica shares her journey into nutrition and coaching and we discuss why an all-or-nothing approach often leads to burnout. We explore how reframing failure as an opportunity to learn can keep you motivated and moving forward, even during busy seasons. Jessica also explains the power of creating your daily “base camp”—simple, consistent habits that help you build confidence and stay on track. We discuss why true transformation doesn’t come from a supplement, a short-term challenge, or an 8-week meal plan. It requires self-reflection, understanding your personal motivations, and creating routines that fit your life and actually last. If you’re searching for motivation to stay on track with your nutrition during the holidays or you want practical strategies for setting achievable New Year health goals, this episode offers the inspiration and tools you need to take the next step. Find Jessica at Jacked Nutrition Follow Jessica @jackednutritionlex thestartinggatepodcast.com Email us with questions and topics you want us to cover at contact@thestartinggatepodcast.com Follow us on social media @thestartinggatepodcast The content in this podcast is for general reference and educational purposes only. It is not meant to be complete or exhaustive, or to be applicable to any specific individual’s medical condition. No information provided in this podcast constitutes medical advice and is not an attempt to practice medicine or to provide specific medical advice, diagnosis or treatment. This podcast does not create a physician- patient relationship and is not a substitute for professional medical advice, diagnosis or treatment. Please do not rely on this podcast for emergency medical treatment. Remember that everyone is different so make sure you consult your own healthcare professional before seeking any new treatment and before you alter, suspend, or initiate a new change in your routine.