Heal Thy Self with Dr. G

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Episode Description

In 2025, researchers published what may be the most important longevity study of the decade. Three years. Over 2,000 participants. A randomized controlled trial. And the results stopped the researchers themselves.

A 61% reduction in invasive cancer risk. A 39% reduction in becoming physically frail. And measurable slowing of biological aging, verified by epigenetic clocks, the most sophisticated tool science has for measuring how fast your cells are actually aging. These were not elite athletes. They were regular older adults. And the three things that produced these results are inexpensive, accessible, and available at any supplement store.

Most people are either missing them entirely or doing them in a way that produces almost no benefit. Dr. G breaks down exactly what the study found and what you need to do with it.

In this episode, you'll learn:

 • Why omega-3 deficiency carries a mortality risk comparable to smoking, and the specific EPA and DHA dose that the research shows actually slows biological aging at the cellular level

 • Why vitamin D is not optional if you exercise, and why low vitamin D means the training you are already doing is producing a fraction of the benefit it should

 • Why the combination of all three produces results that are not additive but multiplicative, and what that means for anyone over 40 who wants to change their biological trajectory

The window that matters most is not when you are 60. It is now.

Timestamps:

0:00 - Intro

1:38 - Why This Study Deserves Your Attention (And Why No One Is Talking About It) 

3:02 - Who This Episode Is For: Men Over 40 and the People Who Love Them 

4:45 - The Deficiency Crisis: Most People Are Missing All Three Interventions 

6:29 - Thing #1: Why Low Levels Are as Dangerous as Smoking 

8:44 - Thing #2: The Pro-Hormone Your Muscles and Immune System Are Waiting For 

10:37 - Thing #3: The One Thing That Is Not Optional for Healthy Aging

13:22 - What Happens When You Do All Three Together (The Numbers Are Dramatic) 

14:48 - Exactly What to Take, How Much & How Often
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Episode Description

The way you show up in relationships today was decided before you even knew how to speak.

Eli Harwood is a licensed therapist, the creator of Attachment Nerd, and the author of How to Deal with Your (Anxiety, Anger, Self-Doubt, Insecurity, Trauma) So Your Kids Don't Have To. She spent nearly 20 years sitting with families watching parents who desperately wanted better for their children but had no roadmap for how to actually get there. This conversation goes deep into why 50% of us never experienced secure attachment, what that did to our sense of self, and what it actually takes to break the cycle before it passes to the next generation.

In this episode, you'll discover:

 • Why chaos can feel more like home than safety, and why the people who confuse you are often more magnetic than the people who make you feel secure

 • What happens developmentally when a child grows up in an unpredictable home and how that wound silently shapes every relationship, every breakup, and every parenting moment that follows

 • The difference between intellectually knowing this work and actually doing it, and why your kids will find every unhealed part of you no matter what

This one is for every parent, every soon to be parent, and every adult who is still trying to figure out why love feels so complicated.

Find Eli: 

 • Website: https://www.attachmentnerd.com 

 • Instagram: https://www.instagram.com/attachmentnerd 

 • TikTok: https://www.tiktok.com/@attachmentnerd 

 • YouTube: https://www.youtube.com/@attachmentnerd 

 • Book: How to Deal with Your (Anxiety, Anger, Self-Doubt, Insecurity, Trauma) So Your Kids Don't Have To — https://www.amazon.com/Deal-Your-____-Kids-Dont/dp/1632175967

Timestamps:

0:00 - Intro

1:41 - Meet Eli Harwood: Licensed Therapist & Creator of Attachment Nerd 

2:34 - Rapid Fire: Familiar vs. Safe, Anxiety vs. Love & Why "Boring" Partners Feel Wrong 

8:18 - What Brought Her to This Work (Her Own Insecure Childhood) 

10:33 - What Happens to a Child's Sense of Self When Parents Are Unavailable or Chaotic

12:22 - The Upside-Down Parent-Child Relationship: When Kids Take Care of Their Parents

16:27 - Children Know by Age One Whether Their Caregivers Are Reliable

19:32 - The Still-Face Experiment: What Happens When a Parent Goes Emotionally Blank 

22:44 - How Kids Cope: Performing, People-Pleasing, Drinking, Managing 

25:00 - You Notice Others' Tension Before Your Own (And Why) 

27:41 - What Secure Attachment Actually Looks Like in a Family 

30:12 - Breaking Generational Patterns: Why Knowledge Alone Isn't Enough 

33:43 - How to Apologize to Your Kids the Right Way 

38:08 - Fighting in Front of Your Kids: What the Research Actually Says 

43:12 - The Moment He Turned the Lens Inward (And Why Relationships Are the Boot Camp)

47:05 - Your Kids Are Heat-Seeking Hovercrafts for Whatever Is Unhealed in You 

51:33 - Why This Research Is Now Accessible (And Why It Wasn't Before) 

55:22 - What We Bring Into Relationships When We Don't Have a Healthy Sense of Self 

59:42 - The Book: A Guidebook for Parents Who Didn't Have Secure Modeling
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Episode Description

If you are a man over 40 and you are not taking creatine, you are aging with one hand behind your back.

Between 40 and 60, men lose 3 to 8% of their muscle mass per decade. After 60, that rate accelerates. Brain creatine levels decline with age. Bone density goes down. And the body's ability to synthesize creatine on its own decreases too. Meanwhile, creatine remains one of the most researched, most affordable, and safest supplements in existence and most men over 40 either aren't taking it or are taking it wrong.

Dr. G breaks down exactly what the research says, what dose actually works for your brain versus your muscles, and what to look for before you buy.

In this episode, you'll learn:

 • Why 5 grams a day saturates your muscles but does almost nothing for your brain, and what the emerging research says about the dose you actually need for cognitive protection, focus, and sleep deprivation recovery

 • How creatine supports bone mineral density, mitochondrial stability, and antioxidant defense at the cellular level, not just muscle size

 • Exactly what form to buy, what certifications to look for, and what to avoid when creatine shopping in 2026

This one is for every man over 40. And for every woman who has one in her life.

Timestamps:

0:00 - Intro

1:19 - What Creatine Actually Is and Why Your Body Makes Less of It as You Age 

2:37 - The Muscle Loss Reality After 40 (And Why It Accelerates After 60) 

3:13 - What the Research Actually Shows on Creatine and Older Men 

5:15 - The Dose Most Men Take Is Only Working for Their Muscles — Not Their Brain 

5:52 - Why the Brain Needs Higher Doses to Cross the Blood-Brain Barrier 

6:31 - The 2024 Sleep Deprivation Study That Changed How Dr. G Thinks About Dosing 

8:02 - What the Research Shows on Creatine and Cognitive Health in Men Over 60 

9:42 - How to Buy Creatine: The Right Form, the Right Dose, the Right Certifications 

12:14 - Final Word: Why Creatine Is Now a Longevity Supplement, Not a Gym Supplement
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Episode Description

You can eat 30 grams of fiber a day and still be making the wrong choice for your microbiome. Because it was never just about how much you eat. It's about where that fiber is actually fermenting in your colon.

Dr. Karan Rajan is a surgeon, gut health expert, and one of the most followed doctors on the internet. He spent years operating on colon cancers and bowel disease before realizing the most powerful thing he could do was hand people the information they were never given. In this conversation he breaks down the gut in a way that will make you want to reorganize your entire kitchen by the time it's over.

In this episode, you'll discover:

 • Why the old soluble vs insoluble fiber model is outdated and what fermentation geography actually means — and how eating only one type of fiber can cause gas and bloating even when you're hitting your daily target

 • Why the protein obsession sweeping wellness culture may be quietly turning your gut bacteria into gremlins, and what happens when your microbes run out of fiber to eat

 • How your microbiome can begin to change within 48 hours of increasing fiber intake, and the exact ramp up strategy Dr. Karan uses to avoid the gas and bloating that makes most people quit

If you have a gut, this episode is for you.

Find Dr. Karan: 

Instagram: https://www.instagram.com/drkaranrajan 

TikTok: https://www.tiktok.com/@dr.karanr 

YouTube: https://www.youtube.com/c/DrKaran

Book: This Is Vital Information — https://www.amazon.com/This-Vital-Information-Everything-Embarrassed-ebook/dp/B0FHC36WLD

Timestamps:

0:00 - Intro

1:58 - Meet Dr. Karan Rajan: Gut Surgeon Turned One of the Most Followed Doctors Online

3:02 - Rapid Fire: Ground vs. Whole Chia Seeds, the Gut-Skin Axis & How Often You Should Poop 

9:03 - Why He Left Surgery to Educate Millions for Free 

12:42 - The Microbiome: Medicine's "Dark Matter" (And Who's Really in Control) 

15:22 - Could Your Microbiome Be Influencing Who You're Attracted To? 

17:47 - The Gut-Brain Axis: Is Mental Health Treatment Missing a Huge Piece? 

24:43 - What's Actually Exciting Right Now in Microbiome Science 

29:47 - The Breakfast Swap That Changed His Life in Two Weeks 

33:08 - Should You Be Eating More Like Your Ancestors? 

35:54 - Fast, Medium & Slow Fermenting Fibers: Why It Matters Where Fiber Ferments in Your Colon 

40:47 - Psyllium Husk, Chia Seeds & What Most Fiber Supplements Get Wrong 

41:57 - The Best Foods for Your Microbiome (According to the Doc Who Studies It) 

43:14 - Cooked and Cooled Starch & Why Freezing Bread Actually Works 

44:07 - The Truth About Colonics: Helpful or Harmful? 46:41 - Your Microbiome Can Change Within 48 Hours — Here's How to Start 

48:01 - The Fiber Fart Curve: Why Gas Is a Good Sign You're Doing It Right 

50:33 - Why the Rise in Colon Cancer Is Directly Tied to Fiber Deficiency 

51:42 - Too Much Protein, Not Enough Fiber: How You Turn Gut Bacteria Into Gremlins 

56:27 - The Book & Why He Never Wants Anyone to Die of Embarrassment Again
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Episode Description

51 magnesium companies contacted. 45 never responded. And only 5 could actually prove what's inside their product.

Magnesium is involved in over 300 biochemical reactions in your body. Most Americans are severely depleted. And yet the brands with the biggest marketing budgets, the ones on every health food store shelf, couldn't show a single document proving their product is pure, absorbed, or safe to take every day. Dr. G ran the full investigation so you know exactly where your money should and shouldn't be going.

In this episode, you'll find out:

 • Why the form of magnesium matters more than the brand — and why the most common form on the market has roughly 4% bioavailability, making it essentially useless for sleep, anxiety, or muscle recovery

 • Which 5 magnesium brands passed the full investigation including heavy metal testing, third party batch verification, and contamination screening

 • The full list of brands that went silent — including names recommended by practitioners and sold in every major health store — and why silence is its own answer

You take this every day. Make sure what you're taking actually works.

Timestamps:

0:00 - We Contacted 51 Magnesium Companies

1:06 - Why the Form of Magnesium You're Taking Determines Everything 

2:28 - Why Nearly Everyone Is Depleted in Magnesium (And What It's Costing You) 

3:39 - The 7 Forms of Magnesium Explained: Which One Does What 

5:11 - Why "Pure" and "Premium" on the Label Means Absolutely Nothing 

5:52 - The Four Standards Used to Evaluate Every Brand 

7:22 - Companies That Failed to Respond

 8:29 - Brand #1 That Passed the Investigation 

9:07 - More Companies With No Documentation

9:20 - Brand #2 That Passed the Investigation 

9:46 - More Companies With No Documentation

10:11 - Brand #3 That Passed the Investigation 

11:05 - More Companies With No Documentation

11:24 - Brand #4 That Passed the Investigation 

11:50 - More Companies With No Documentation 

12:04 - Brand #5 That Passed the Investigation 

12:38 - Final Verdict: 45 Out of 51 Companies Had Nothing to Show
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