Welcome to Real Health with Dr. K. This is a podcast where we’ll be discussing and breaking down a wide variety of health related topics that are going to be really useful for anybody trying to get started or continue their journey towards greater health and wellness.
Top Sleep Tips - Real Health Ep 004
Brain works on a clock - Your brain needs a regular schedule. Try to have a consistent schedule of when you go to bed and when you wake up.
Wind down routine - You can't dive in to sleep. It's not a light switch that you can turn on and off. You need to descend, not crash.
Keep it cool - Your body drops its core temp 2-3 degrees F to initiate and maintain sleep. 65 degrees is ideal if possible in your room. Consider weighted blanket instead of comforter. Turn down the AC.
Darkness - Darkness triggers melatonin release. In the last hour stay away from screens. Dim lights. It's not just "blue light." also sunlight early in the day.
Alcohol and Caffeine - Caffeine late in the day can make it hard to fall asleep. Don't go to bed tipsy…alcohol negatively affects sleep quality!
Magnesium - 250-350mg per night, 30 minutes before bedtime
Walk it out - don't stay on bed awake for long time. 25 minutes or more, get out of bed and do something. Brain is associative. Return when you're sleepy. Also reserving bed for relaxing activities.
Hydration and Exercise - Both will improve your sleep!
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3 Jun 2022
The Relationship Between Mental and Physical Health - 003
In this episode we discuss the intimate relationship between mental health and physical health. Our culture is promoting the idea that neglecting one in order to improve the other is somehow healthy or helpful. I strongly disagree with this idea and in today’s show I do my best to explain why.
16 May 2022
Salt, Blood Pressure, and Why We Get It Wrong - 002
Real Health with Dr K Ep.002
Salt, Blood Pressure, and Why We Get It Wrong!
In today’s episode, we’re going to be talking about the relationship between salt and blood pressure and whether or not what you’ve been taught to believe might be completely wrong.
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Causes of High Blood Pressure
-Inflammatory conditions and diseases
-Autoimmune disorders
-Poor diet
-Food sensitivities
-Obstructive Diseases
-COPD
-Sleep Apnea
-Kidney Disease
-Thyroid Disease
-Adrenal dysfunction
-Elevated Cortisol Levels (stress or cushings disease)
-Arterial plaquing
-Obesity
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Major Health Effects of Salt
-It is essential to a functioning nervous system and helps propagate signals along nerve pathways
-It aids in the regulation of cell membrane function and transport
-It allows our muscles to contract and function normally (especially the heart)
-It helps in the absorption of other essential nutrients and electrolytes
-It’s a fundamental part of signaling pathways in the brain
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BOOK RECOMMENDATION - The Salt Fix: Dr James DiNicolantonio
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SOCIAL MEDIA - @drdanielkeadle
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18 Apr 2022
Top At-Home Health Metrics - 001
Real Health Ep 001 - At Home Health Metrics
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Blood Pressure: 90-120 systolic / 60-80 diastolic is considered normal
HR: 60-85 is normal
Waist to Hip Ratio: Greater than 0.85 (women) or 0.9 (men) puts you at higher risk for metabolic issues
Walking: Minimum 30 minutes sustained. Goal should be 5-7 miles without issue.
Sit-To-Stand Test (combination of strength, mobility, and stability)
-Begin Standing, Sit to the floor, get back up again
-The sitting and standing phases of the exercise are scored separately on a scale of 0 to 5. For each phase, start with a perfect score of 5. Subtract a point for each time you use a hand, forearm, knee, or side of your leg to brace, support, or give yourself a little push. Multiple attempts can be made.
-Add the best score for each phase together for a total score out of 10. Ideally, your score should land somewhere between 8 and 10 points.
8 Apr 2022
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