Travel is exciting, but it also brings disruptions to our routines, affecting sleep patterns, introduction to novel microbes, digestion and altered eating routines, and general well-being. In this episode of The Tonic, Dr. Dasha Laneva shares expert insights on how to maintain health while on the go. With a background in naturopathic medicine and a passion for holistic wellness, Dr. Laneva provides practical strategies to keep your body and mind in balance, no matter where your travels take you.

Key Takeaways from This Episode:

🔹 Digestion & Gut Health – Travel can lead to bloating, irregularity, and stomach upset due to time zone shifts, unfamiliar foods, and hydration changes. Dr. Laneva recommends incorporating fiber-rich foods, probiotic and prebiotic supplements, and fermented foods like sauerkraut, kimchi, and yoghurt to support gut health. She also discusses the importance of hydration, particularly when flying, as dry cabin air can contribute to constipation and fatigue. Make sure to consume safe drinking water, this includes ice cubes.

🔹 Immune Support on the Go – Exposure to new environments increases the risk of illness. Dr. Laneva emphasizes the importance of immune-boosting supplements like vitamin C, zinc, elderberry, and medicinal mushrooms (Reishi, Chaga, and Maitake). She advises taking probiotics before and during travel to support immune function, as up to eighty percent of immune cells reside in the gut.

🔹 Energy & Sleep Strategies – Jet lag and fatigue are common travel complaints. Dr. Laneva shares sleep hygiene tips such as adjusting to the new time zone upon arrival, avoiding naps on the first day, and creating an optimal sleep environment in hotel rooms. She also discusses the role of balanced nutrition in maintaining energy, highlighting the need for protein, fiber, and hydration to stabilize blood sugar levels. Keep active with frequent walks, this includes keeping active in airports with choosing stirs over escalators for example.

🔹 Managing Travel Stress & Anxiety – For those who find travel stressful, Dr. Laneva recommends relaxation techniques such as deep breathing and mindfulness. She also highlights the benefits of adaptogens like ashwagandha and rhodiola for stress resilience, along with natural calming supplements such as L-theanine, passionflower, and GABA.

🔹 Smart Packing: Wellness Essentials – A well-prepared traveler brings essential health and wellness items. Dr. Laneva suggests assembling a travel health kit that includes probiotics, immune boosters, melatonin for adjusting to time zones, and first-aid basics. She also shares insights on traveling with children, ensuring they stay hydrated, nourished, and well-rested. Dasha jokes about her fiancée not being a big planner which stresses her out. She also shares some tips for easing travel with kids such as packing healthy snacks and games to pass the time.

Whether you're heading on a long-haul flight, exploring a new city, or relaxing at a resort, these tips will help you maintain wellness while embracing the adventure. Tune in to The Tonic and learn how to travel smarter, healthier, and stress-free with Dr. Dasha Laneva’s expert guidance.

Sexual health is more than just intimacy—it’s an essential part of overall well-being, influenced by physical, mental, and emotional factors. She explains how sexual health a broad interplay of these factors. In this episode of The Tonic, naturopathic doctor Colleen Hartwick joins us to explore a holistic perspective for optimizing libido and sexual health.

Dr. Hartwick breaks down the common issues patients encounter, from low libido and erectile dysfunction to hormonal imbalances and stress-related concerns. She explains how stress, often an overlooked culprit, can wreak havoc on hormonal balance and dampen desire. For men she explore performance anxiety for men versus vaginal dryness for women. With modern-day pressures leading to chronic cortisol elevation, testosterone, estrogen, and progesterone levels can decline, affecting both men and women’s sexual vitality. Body image is also stressed by both Jamie and Colleen.

The conversation delves into the crucial role of nutrition in maintaining a healthy sex drive. Essential nutrients such as omega-3s, zinc, and magnesium contribute to hormone production and energy levels. Dr. Hartwick emphasizes the importance of including healthy fats from sources like flaxseeds, chia seeds, and fatty fish, as well as dark leafy greens and beets to support circulation and blood flow—key factors for both male and female sexual arousal and function.

For those looking to enhance their libido naturally, Dr. Hartwick highlights the power of adaptogenic herbs such as maca root, ashwagandha, and Rhodiola. These stress-modulating supplements can help combat the negative effects exerted by anxiety and fatigue on sexual health. Additionally, herbs like Tongkat ali and horny goat weed have been shown to boost testosterone and improve sexual performance. She stresses the important of adequate blood flow to the penis which also reflects good circulatory health in general.

Lifestyle habits also play a significant role in maintaining a healthy sex drive. Dr. Hartwick discusses how regular exercise, quality sleep, and stress management techniques like meditation and yoga can significantly enhance desire and intimacy. She also sheds light on how excessive alcohol, cannabis, tobacco, and processed foods can negatively impact libido and general well-being.

A fascinating part of the discussion is the psychological aspect of libido. While many believe low sex drive is purely hormonal, Dr. Hartwick shares how emotional and mental factors—such as body image, lack of novelty in long-term relationships, and self-confidence—play an equally critical role. She encourages individuals to treasure playfulness and spontaneity in their relationships to keep desire alive. She touches on how women in their thirties often visit her saying their hormones are out of balance when it may be a case of sex being predictable and lacking spontaneity.

Finally, their discussion concludes with practical, science-backed tips on how to naturally strengthen libido through diet, supplementation, and lifestyle changes. Whether you're experiencing challenges with sexual health or simply looking to enhance intimacy, Dr. Hartwick's expert insights deliver a comprehensive and natural approach to restoring vitality and passion.

Tune in to this episode of The Tonic for a candid, informative discussion exploring holistic strategies to restore a thriving sex life.

In this enlightening episode, host Jamie Bussin engages in a comprehensive discussion with Dr. Dasha Laneva, a dedicated naturopathic doctor specializing in holistic health and wellness. With November recognized as Men's Health Month, the conversation centers on critical but often underrepresented aspects of men's health, including mental health challenges and prostate health.

Dr. Laneva begins by addressing the silent struggles many men face regarding mental health. She shares personal insights into societal expectations that discourage men from expressing emotions or seeking help, drawing parallels from her own upbringing where discussing feelings was considered a sign of weakness. She mentions as a Russian immigrant, men were not culturally tuned in to mental health care. The dialogue highlights how these cultural norms contribute to the stigma surrounding mental health in men, leading to unaddressed issues like depression, anxiety, and chronic stress. They continue to elaborate how mental health has a cascade of effects on overall health.

The episode offers practical strategies for men to enhance their mental well-being. Dr. Laneva emphasizes the importance of foundational health pillars such as adequate sleep, regular exercise, mindfulness practices, and social connections. She suggests creating a list of non-negotiable daily habits that foster a sense of routine and purpose, advocating for the inclusion of activities that genuinely bring joy and satisfaction, no matter how simple they may seem. Jamie elaborates how simple pleasures such as reading the newspaper while enjoying a coffee should not be underestimated for enriching your life.

The conversation also explores the role of nutritional supplements in supporting mental health. She does offer the caveat that supplements will not change the way you think. Dr. Laneva discusses the benefits of Omega-3 fatty acids for brain function and mood improvement, adaptogenic herbs like holy basil and ashwagandha for stress management, and essential nutrients like magnesium and B vitamins which aid in alleviating anxiety and improving sleep quality. She explains how these adaptogens can help regulate cortisol production. Dr Laneva underscores the importance of consulting healthcare professionals before starting any supplement regimen to ensure safety and efficacy.

Shifting focus to prostate health, Dr. Laneva educates listeners on the significance of proactive measures in preventing and managing prostate issues such as benign prostatic hyperplasia (BPH) and prostate cancer. She explains that early symptoms of BPH include urinary difficulties and increased frequency, especially at night, which can severely impact quality of life. The lack of early symptoms in prostate cancer makes regular screenings even more crucial, particularly for men over 50 or those with a family history of the disease. She describes the simplicity of a blood test for prostate specific antigen (PSA) and digital rectal examinations as routine and essential for men’s health. Jamie is adamant regarding advocating for your health and not settling for a health care provider you believe is not thorough enough.

Natural remedies for maintaining prostate health are also covered. Dr. Laneva highlights saw palmetto for its effectiveness in reducing BPH symptoms by inhibiting the conversion of testosterone to dihydrotestosterone (DHT), lycopene from tomatoes as an antioxidant that may reduce prostate inflammation, and zinc for its role in supporting immune function within the prostate. The prostate is known to have among the highest concentrations of Zinc, so addressing a shortage could have a significant impact on prostate health.

The episode wraps up with actionable advice for men seeking to improve their overall health. Dr. Laneva advocates for a balanced diet rich in whole foods, regular physical activity tailored to individual preferences, stress reduction techniques, and adequate hydration. She encourages men to prioritize their well-being by incorporating simple, enjoyable and actionable activities into their daily routines and stresses the importance of being proactive and advocating for one's health needs. She adds a quick note for coffee drinkers to top up on water consumption to offset it’s diuretic action.

Join Jamie Bussin and Dr. Dasha Laneva for an insightful discussion that not only sheds light on critical men's health issues but also suggests practical solutions for achieving holistic wellness. Whether you're looking to improve your mental health, learn about natural approaches to prostate health, or simply seeking ways to enhance your overall well-being, this episode delivers valuable information and inspiration.