Healthy living is about more than just adding years to your life—it’s about adding life to your years. In this follow-up episode of The Tonic, naturopathic doctor Colleen Hartwick joins host Jamie Bussin to dive deeper into the concept of health span—the number of years you live in good health, free of chronic disease and decline.

Building on their previous conversation, Dr. Hartwick outlines the key lifestyle pillars which support not just longevity, but quality of life as we age. She emphasizes the importance of movement, explaining why resistance training is the gold standard for protecting muscle and bone health. But it doesn’t stop there—something as simple as walking or hiking, especially when paired with weighted resistance, can dramatically improve cardiovascular fitness, blood sugar balance, and even reduce stress. She mentions how a weighted vest can increase intensity of a walk, or simply putting canned goods in a backpack will do. Jamie suggests how a canine companion will keep you honest. Balance and flexibility exercises, such as yoga and stretching, are equally essential for preventing injury and maintaining mobility later in life. This will help avoid the risk of fragility fractures. They close out this portion of the podcast emphasizing the age related importance of stretching.

Gut health takes center stage as Dr. Hartwick explores how the microbiome influences immunity, mood, metabolism, insulin sensitivity, and even cognitive function. With age, digestion slows and the gut becomes more vulnerable to imbalance. Supporting digestion with fiber-rich foods to increase guy motility, supplementing with probiotics, and mindful eating habits can help protect against inflammation and decline.

On the topic of cognition, Dr. Hartwick reassures listeners that it’s never too late to strengthen brain health. Exercise helps the body produce BDNF (Brain-Derived Neurotrophic Factor), a compound crucial for protecting neurons and supporting new neural connections. Mental fitness is equally important: puzzles, word games, and social activities provide powerful protection against stress-related brain shrinkage.

Sleep emerges as another non-negotiable. Without deep, restorative rest, the brain cannot clear away toxins and repair itself. Dr. Hartwick highlights how alcohol, cannabis, and certain medications can impair sleep cycles, leaving the brain vulnerable to “clutter” that fuels forgetfulness and cognitive decline. She points out how deep sleep allows the brain to do some housekeeping.

Finally, emotional well-being and community prove just as vital as diet and exercise. As humans, we’re wired for connection, and isolation can increase stress and harm health. Building strong support networks of family, friends, and community fosters resilience and vitality well into later life. Puzzles and word games like scabble are a few examples of ways to stimulate active cognition. They both take a little time to brag about their crossword competence.

The conversation also touches on inflammaging—the chronic low-grade inflammation that accelerates aging. Dr. Hartwick offers a two-pronged approach: address the “fire starters” such as processed foods, stress, pharmaceuticals, and environmental toxins, while also incorporating “firefighters” like anti-inflammatory spices, omega-3s, quercetin, and supportive botanicals. She stresses how humans are social primates, and the importance of community for buffering stress.

Dr. Hartwick’s biggest takeaway? Small, consistent changes matter most. Whether you start with improving sleep, moving more, or eating for gut health, every choice contributes to protecting your future self. Health span is not about perfection—it’s about progress.

If you’re ready to live not just longer, but better, this episode is packed with practical, science-backed strategies you can begin today.

In this inspiring episode of The Tonic podcast, host Jamie Bussin welcomes back naturopathic doctor Colleen Hartwick for a deep dive into one of today’s most important health topics: health span.

While many conversations around wellness focus on how long we live, the growing trend is about how well we live during those extra years. This episode is about quality of life as we age—staying strong, sharp, and independent.

What Is Health Span?

Dr. Hartwick begins by defining health span as the number of years lived free of chronic disease, with mobility, independence, and mental sharpness intact. Unlike lifespan, which only measures years, health span emphasizes vitality, resilience, and function. The question isn’t just “How long will I live?” but rather, “How healthy and capable will I be during those years?” They stress how it’s not just a topic to address upon retirement, but at a younger age.

The Role of Nutrition

Food is the foundation of health. Dr. Hartwick explains how fruits, vegetables, healthy fats, lean proteins, and fiber help build a stronger gut microbiome and protect against oxidative stress. She stresses how healthy fats and unprocessed foods are crucial. She highlights the often-overlooked role of herbs and spices as concentrated sources of antioxidants that help slow the aging process.

The Power of Supplements

While whole foods are essential, modern agriculture and lifestyle factors often leave gaps in our nutrition. Dr. Hartwick outlines her go-to supplements for extending health span, including:

• Magnesium – for stress resistance and sleep enhancement, as they both are pillars for better health.
• Vitamin D3 + K2 – for immune function, bone health (bone density and osteoporosis), and inflammation control.
• Omega-3s (EPA & DHA) – for brain support and anti-inflammatory protection. These serve as a stop-gap measure for those who do not like fish.
• Coenzyme Q10 – for energy production and antioxidant defense, especially important for those on statins. They’re also simply useful for age related depletion.
• Superfood powders – for patients who struggle with fruit and vegetable intake.

Her perspective: supplements don’t replace food; they bridge gaps and optimize function.

Exercise as Medicine

Nutrition is only part of the equation—movement is equally critical. Dr. Hartwick emphasizes resistance training to preserve muscle mass, protect bone density, and support balance. Strong quadriceps and grip strength, she notes, are predictors of longevity. From rock climbing to yoga, a blend of strength and flexibility extend health span. Exercise also produces BDNF (Brain-Derived Neurotrophic Factor), which supports neuroplasticity and cognitive function.

She recommends a blend of strength, flexibility, and balance training—from weightlifting to everyday “exercise snacks” like resistance band curls between tasks. The message: it’s never too late to start, and simple steps make a big difference. They both extoll the virtues of a home gym to overcome obstacles for fitness.

The Takeaway

This episode is a powerful reminder that aging doesn’t have to mean decline. By prioritizing food quality, smart (targeted) supplementation, and regular exercise, we can not only add years to our lives but add life to our years.

As Dr. Hartwick puts it, “An ounce of prevention is worth a pound of cure.” Whether you’re in your 30s, 50s, or 70s, there’s no better time than now to invest in your health span.

Summer Digestion Survival Guide: Expert Tips from ND Ludo Brunel

As temperatures rise and routines shift, many people find their digestion doesn’t quite keep up with the season. From travel stress and indulgent BBQs to hydration struggles and gut flora changes, summer often brings bloating, constipation, gas, and other digestive discomforts.

In this enlightening episode of The Tonic, naturopathic doctor Ludo Brunel breaks down why digestion tends to suffer during the summer—and what you can do about it.

Drawing from 20 years of clinical experience and training in nutrition and naturopathy, Dr. Brunel delivers practical advice to help you beat summer bloat, maintain regularity, and support your gut naturally—without sacrificing summer fun. He elaborates on how disrupting your regular routine can lead to bloating and discomfort.

👨‍⚕️ In this episode, you’ll learn:

• Why digestion worsens in hot weather — and what your symptoms might be telling you
• How travel, BBQs, and alcohol impact your microbiome
• The role of hydration and fiber in preventing constipation. Simple observations which include dark yellow urine can indicate fluid reserve loss of up to 8%.
• What bloating really means and how to ease the discomfort
• When to use digestive enzymes and which types to choose (plant-based vs animal-based). He prefers plant based ones as they’re easier on the intestines.
• Which gut-friendly supplements Dr. Brunel keeps in his family’s travel kit, glutamine is a favourite to ease the GI tract.
• The best foods to hydrate, cool, and support digestion (think cucumbers, berries, and fermented foods)
• What to avoid at summer gatherings—and how to prepare meats safely to prevent foodborne illness
• Simple self-checks to monitor your gut health, like paying attention to bloating, bowel regularity, and even urine color

Dr. Brunel also highlights powerhouse supplements like psyllium husk, inulin, ginger, probiotics, and L-glutamine—explaining how and when to use them. He expands how psyllium needs to be paired with adequate water intake, and how inulin is a great prebiotic. Fruits such as papaya and pineapple deliver proteolytic enzymes handy to breakdown protein packed grilled meats. He even shares smart family tips for managing motion sickness (ginger), constipation (fibre and fluids), and digestive fatigue on the go. An interesting tip is to keep hydrated but avoid too much water with meals as they dilute stomach acid. Frequent handwashing is also a must, especially for the grill master.

Whether you’re hitting the cottage, firing up the grill, or planning a big vacation, this episode is your summer gut health game plan.

🔗 Listen now and feel your best all summer long — from cookouts to campgrounds, your gut will thank you.