Heal Thy Self with Dr. G

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Episode Description:

Social media has convinced women that they need to lower their cortisol to lose belly fat, sync their workouts to their menstrual cycle, eat differently depending on their cycle phase, avoid heavy lifting to stay lean, and take a stack of longevity supplements to live longer. Dr. Mary Pardee is here to call most of that what it is.

Dr. Mary is a naturopathic and functional medicine doctor, one of Dr. G's closest friends, and one of the most evidence-based voices in the wellness space. This is her third time on Heal Thy Self and she is not holding back. From LDL cholesterol to VO2 max to the Mediterranean diet to cold plunge, she is cutting through the noise and giving women the clearest, most direct framework for actually living longer.

In this episode, you'll discover:

 •  Why LDL cholesterol is causative for heart disease the way smoking is causative for lung cancer, what numbers to actually target at different life stages, and why plaque formation begins in your 20s

 •  The truth about cycle syncing workouts and food, why it is a marketing tactic designed to confuse a vulnerable population into buying something, and what the research actually says about training through your cycle

 •  How to structure protein intake for muscle building, the exact grams per kilogram targets for different goals, and why women are still chronically under eating protein even in 2026

Plus the labs every woman should be running, what a DEXA scan actually reveals about body composition, and why cold plunge has no longevity evidence behind it while sauna does.

Find Dr. Amy Pardee: 

Website: https://www.modrnmed.com/

Instagram: https://www.instagram.com/dr.marypardee

Timestamps:

0:00 - Intro

2:07 - Rapid Fire: Cortisol, LDL, Heavy Lifting & Cycle Syncing — Myth or Fact?

5:30 - How Dr. Mary Became the Most Evidence-Based Naturopathic Doctor Dr. G Knows

9:10 - The Vulnerable Populations Being Targeted by Wellness Influencers

11:45 - The Truth About Cortisol and Belly Fat (And Who This Advice Is Actually Hurting)

15:00 - Calories vs. Whole Foods: Why "Just Eat Clean" Is Gaslighting a Lot of People

19:00 - DEXA Scans, Skinny Fat & Why Women Often Need to Add Muscle, Not Lose Weight

22:30 - How Much Protein Women Actually Need and Why Most Are Undereating It

26:00 - Animal Protein vs. Plant Protein: Has Dr. Mary Changed Her Mind?

28:30 - Heart Disease Is Still the #1 Killer — Here's Why That Hasn't Changed

31:00 - LDL Is Causative for Heart Disease, Full Stop (And Why the Nuance Is Misleading People)

35:00 - What LDL Numbers Should Actually Trigger Treatment

37:30 - Should People in Their 30s Be on Statins? Dr. Mary Says Yes

39:00 - How Much Can Diet Actually Lower Your LDL? The 20% Reality

42:00 - The Mediterranean Diet vs. Keto vs. Carnivore: What the Research Actually Supports

45:00 - VO2 Max: What It Measures, Why It Matters & Whether You Need to Test It

49:30 - Cycle Syncing Your Workouts and Diet: Social Media Trash

52:30 - Cold Plunge vs. Sauna for Longevity: What the Evidence Actually Shows

54:30 - The Labs Every Person Should Ask Their Doctor to Run

58:00 - One Thing Dr. Mary Wants Every Woman to Walk Away With
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Ebook:

https://drive.google.com/file/d/1AUsxg05dXkKFeAa64kC0u16XynnSx68o/view?usp=drive_link

Episode Description:

Every peptide conversation right now is about GLP-1 drugs, BPC-157, and TB-500. Nobody is talking about the one with 50 years of published research that your body is already making and losing as you age.

GHK-Cu is a naturally occurring tripeptide that declines by 60% between the ages of 20 and 60. That decline tracks directly with the loss of skin elasticity, slower wound healing, thinning hair, reduced collagen production, and rising inflammation. In randomized controlled trials it has outperformed Rogaine for hair growth, shown a 55% reduction in visible wrinkles, and been documented to positively affect the expression of over 4,000 human genes. Dr. G calls it his favorite peptide, and his partner uses it on her face every day.

In this episode, you will learn:

 • How GHK-Cu works as a copper delivery vehicle at the cellular level, why it modulates gene expression across 31% of the human genome, and what that means for tissue repair, inflammation, and biological aging

 • The head to head randomized controlled trial where GHK-Cu outperformed minoxidil for hair count, follicle size, and the active growth phase of the hair cycle

 • Exactly what to look for when buying GHK-Cu cream, why the peptide is chemically fragile, what packaging and pH range to require, and the red flags that tell you to walk away from a product

Timestamps:

0:00 - Intro

1:44 - What GHK-CU Actually Is and How It Was First Discovered in 1973

3:10 - Why a 60% Decline in GHK-CU Between Ages 20 and 60 Tracks Directly With Aging

4:40 - What Makes GHK-CU Different From Every Other Popular Peptide 6:00 - How It Stimulates Collagen, Elastin & the Extracellular Matrix

7:15 - The Human Trial Showing a 51% Increase in Collagen Density From Topical Application

8:00 - The 4,000 Genes GHK-CU Affects (And What the Broad Institute Found)

9:30 - Anti-Inflammatory Effects: Why This Matters for Biological Aging 10:30 - Wound Healing, Angiogenesis & Tissue Repair Across Skin, Bone, Gut and Liver

11:30 - The 2022 RCT: 55.7% Reduction in Visible Wrinkles After 12 Weeks 12:30 - Hair Growth: Outperforming Minoxidil in a Head-to-Head Randomized Trial

14:30 - Why the Lower Dose (50mg/ml) Outperformed the Higher Dose 15:30 - Safety Profile, Contraindications & the "Copper Uglies" Explained 17:00 - How to Buy GHK-CU: Concentration, Packaging, pH & What to Avoid
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Episode Description

There is a food that has been on Earth for 4 billion years, is backed by over 100,000 scientific studies, is used by NASA, endorsed by the United Nations, and fuels Olympic and NFL athletes. And almost nobody is talking about it.

Catharine Arnston is the founder of Energy Bits, a PhD holder, and the world's leading voice on spirulina and chlorella — the two algae she calls your nutritional and health insurance. She found this world trying to help her sister recover from breast cancer, spent 17 years going deeper into science than anyone else has, and is now nearly 70 years old with more energy, clarity, and vitality than most people half her age. The proof is in everything she says.

In this episode, you'll discover:

 • Why spirulina's amino acid profile is almost identical to mother's breast milk — and how it protects the mitochondria, clears brain fog, and rebuilds energy at a cellular level without stimulants or crashes

 • What chlorella actually does inside the body: pulling out heavy metals, toxins, and excess iron while triggering serotonin production, improving mood, and getting your gut moving

 • Why most algae on the market has had its most critical nutrients deactivated — and what to look for to make sure you're getting the real thing

Aging is natural. Declining is not.

Find Catharine: 

Website: https://energybits.com Personal Website: https://catharinearnston.com/Instagram: https://www.instagram.com/energybits 

Personal Instagram: https://www.instagram.com/catharinearnston

Timestamps:

0:00 - Intro

2:07 - Meet Catherine Arnson: Nearly 70, More Energy Than Most 30-Year-Olds

3:50 - Rapid Fire: Exhaustion, Coffee Dependency & Why Algae Is a Food Not a Supplement

7:12 - Catherine's Origin Story: How a Sister's Breast Cancer Led to 100,000 Studies

10:18 - Why the Science on Spirulina and Chlorella Has Been Sitting in a Vault for Decades

12:40 - The Blue Pigment in Spirulina That Has Been Shown to Kill Cancer Cells

15:20 - Real Results: The 85-Year-Old Who Cleaned Her Garage After Starting Algae

18:00 - Why Women Over 40 Feel Like They Fell Off a Cliff (And What's Actually Happening)

22:10 - Chlorella's Highest Tryptophan Content in the World and What It Does for Mood

25:30 - Why Not All Algae Is Created Equal (And Why Most Brands Are Destroying the Nutrients)

29:45 - Spirulina vs. Chlorella: What Each One Does and Why You Need Both

34:00 - Spirulina Is the Second Most Nutritionally Complete Food After Breast Milk

37:10 - Skin, Hair, Nails & Brain Fog: What Spirulina Does Specifically for Women

42:00 - The Golf Umbrella Analogy: How SOD Protects Your Mitochondria

45:30 - Telomeres, Fertility & Heart Health: More of What These Algae Protect

50:15 - Why Men Die Earlier (The Iron Oxidation Connection)

54:20 - How to Take It, How Much, and When You'll Start Feeling a Difference

58:00 - Working With NHL, NFL & Olympic Athletes for Over a Decade

1:02:00 - Where to Find Energy Bits and What Sets Theirs Apart
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Episode Description:

Everyone is calling it nature's Ozempic. That is marketing. And it is doing a total disservice to what berberine actually does.

Berberine is not a GLP-1 drug. It does not work the same way. The weight loss outcomes are not comparable. And if you are taking it expecting to drop 15% of your body weight, you are going to be disappointed. But here is what the research actually shows, and why Dr. G takes berberine every single day.

The clinical evidence on berberine for blood sugar, cholesterol, insulin resistance, and gut health is genuinely compelling. A three month randomized controlled trial in newly diagnosed type two diabetics showed reductions in HbA1c, fasting blood glucose, and post-meal blood glucose that were comparable to metformin. A 2022 meta analysis confirmed it hits triglycerides, total cholesterol, LDL, blood pressure, and insulin resistance markers simultaneously. And the gut microbiome research is a piece almost nobody is talking about.In this episode, you will learn:

 •  What berberine actually does in the body through the AMPK pathway, why it is not a GLP-1, and what to realistically expect from it

 • Why standard berberine has a major absorption problem, what dihydroberberine is and why it may deliver 2 to 4 times more into circulation at a fraction of the dose

 • Exactly how to buy berberine intelligently, what standardization means on a label, which forms to choose, and what to avoid.

Timestamps:

0:00 - Intro

1:44 - How Berberine Works in the Body (And Why It's Not a GLP-1 Drug)

3:24 - The Weight Loss Reality: What Berberine Can and Can't Do

4:48 - Blood Sugar and Insulin Resistance: Where the Evidence Is Strongest

6:30 - Comparable to Metformin in Some Trials — What That Actually Means

7:42 - Cholesterol, Triglycerides & Cardiovascular Risk: Berberine's Strongest Evidence Base

9:44 - How Dr. G Uses Berberine in His Own Daily Routine

10:38 - Berberine's Underrated Effect on the Gut Microbiome

12:30 - The Big Absorption Problem With Standard Berberine (And the Solution)

14:22 - Dihydroberberine: 2-4x More Bioavailable in Human Trials

15:18 - How to Buy Berberine Intelligently: Standardization, Form & Third-Party Testing

17:00 - Who Should Take Berberine (And Who Shouldn't)
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→ Santa Barbara Chocolate | CocoaDynamics available at https://SantaBarbaraChocolate.com. Use code DRG20 for 20% off.

→ Ora Organics | Real ingredients, planet-friendly packaging, easy to love. Head to https://ora.organic/pages/drg and use my code HEALTHYSELF30 to enjoy 30% off your first Ora order today.

Episode Description

You have been looking for yourself everywhere but inside yourself.

In this fully channeled episode, Dr. G goes inward and lets the voice within speak directly to you. Not about supplements. Not about protocols. About the thing underneath all of it. The parts of you that have been buried underground since childhood. The parts you decided were too much, too painful, too unlovable to let be seen. The parts that are still waiting.

This episode is about what healing actually is. Not a process you earn through the right habits, but a remembrance of who you already are.

In this episode, you will hear:

 • Why the love you have been seeking from everyone around you has always existed inside of you, and what it actually takes to come back to it

 • The truth about healing as a return to your natural state, and why no disease can survive a human organism that is fully in alignment

 • Your soul contract: why you came here, what your purpose actually is, and how embodying who you are changes the people around you without saying a single word

Take a deep breath. Open your heart. Let this one move something.

 

Timestamps:

0:00 - Intro

1:45 - The Hidden World Inside You That You've Been Running From

3:20 - Healing Is Not a Process — It's a Remembrance of Your Natural State

5:00 - The Parts of You Buried Underground That Are Dying to Be Seen

8:45 - When Your Soul Celebrates, Your Nervous System Follows

9:30 - There Is No Disease That Cannot Be Reversed With a Body in Alignment

11:00 - The Soul Contract: Why You're Here and How You Change the World

13:15 - A Message for Everyone: You Have Never Not Been Loved
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