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What does it really take to feel better in midlife—and stay healthier for decades to come?

In this episode, we sit down with longevity specialist and former bariatric surgeon Dr. Meredith Sweeney to talk about the habits that have the biggest impact on both how you feel today and your long-term health. Whether you're a man or a woman navigating midlife, this conversation is packed with practical, evidence-based strategies to help you optimize your health now while investing in your future.

We discuss how to build a sustainable nutrition plan with enough protein and how meal timing can support metabolic health.

We also dive into exercise, including whether it's okay to work out fasted, resistance training, and the role of creatine and testosterone in healthy aging.

One of our favorite parts of the conversation is Dr. Sweeney's perspective on stress and recovery. In a culture that celebrates constant productivity, she explains why intentionally slowing down may be one of the healthiest things you can do—and why quality sleep is essential for recovery and longevity.

Through real patient stories, Dr. Sweeney reminds us that there is no one-size-fits-all formula for health in midlife. The strategies that work for your friend—or your favorite social media influencer—may not be the ones your body needs. A personalized approach is the key to creating lasting health.

Whether your goal is to have more energy, preserve muscle, improve metabolic health, or simply age well, this episode will leave you with practical takeaways to help you build a healthier future—starting today.

Find Dr. Sweeney at Sano Longevity

Instagram:

@ drmeredithsweeney

@ sano_longevity

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The content in this podcast is for general reference and educational purposes only. It is not meant to be complete or exhaustive, or to be applicable to any
specific individual’s medical condition. No information provided in this podcast constitutes medical advice and is not an attempt to practice medicine or to provide specific medical advice, diagnosis or treatment. This podcast does not create a physician- patient relationship and is not a substitute for professional medical advice, diagnosis or treatment. Please do not rely on this podcast for emergency medical treatment. Remember that everyone is different so make sure you consult your own healthcare professional before seeking any new treatment and before you alter, suspend, or initiate a new change in your routine.

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After learning the science behind insulin resistance and diabetes in Part 1 with Dr. Makhija, Drs. Kitty Dotson and Sarah Schuetz return to discuss how to put that knowledge into practice.

In this practical follow-up episode, we share realistic strategies for improving blood sugar control through everyday habits. From building meals that support stable glucose levels to finding simple ways to incorporate movement throughout the day, we break down evidence-based approaches that are sustainable for real life.

Whether you're trying to prevent diabetes, reverse prediabetes, or simply optimize your metabolic health, this episode is packed with actionable tips you can start using today.

Recipes from American Diabetes Association

thestartinggatepodcast.com

Email us with questions and topics you want us to cover at
contact@thestartinggatepodcast.com

Follow us on social media @thestartinggatepodcast




The content in this podcast is for general reference and educational purposes only. It is not meant to be complete or exhaustive, or to be applicable to any
specific individual’s medical condition. No information provided in this podcast constitutes medical advice and is not an attempt to practice medicine or to provide specific medical advice, diagnosis or treatment. This podcast does not create a physician- patient relationship and is not a substitute for professional medical advice, diagnosis or treatment. Please do not rely on this podcast for emergency medical treatment. Remember that everyone is different so make sure you consult your own healthcare professional before seeking any new treatment and before you alter, suspend, or initiate a new change in your routine.

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Diabetes doesn't develop overnight. In this episode, we sit down with endocrinologist and lifestyle medicine physician Chhaya Makhija to unpack the science behind insulin resistance and type 2 diabetes.

We explore what insulin resistance actually is, how it develops over time, and why so many people are affected without realizing it. Dr. Makhija explains the powerful role lifestyle plays in both prevention and treatment, including the impact of nutrition, fiber, plant diversity, the gut microbiome, physical activity, muscle mass, sleep, and stress management.

Whether you've been diagnosed with prediabetes, have a family history of diabetes, or simply want to better understand your metabolic health, this conversation provides a clear, evidence-based roadmap for protecting your long-term health.

Find Dr. Chhaya Makhija

Unified Endocrine & Diabetes Care

Listen to her Podcast : Hormones & Hope with Dr. Chhaya

diaTribe : diabetes resources

thestartinggatepodcast.com

Email us with questions and topics you want us to cover at
contact@thestartinggatepodcast.com

Follow us on social media @thestartinggatepodcast




The content in this podcast is for general reference and educational purposes only. It is not meant to be complete or exhaustive, or to be applicable to any
specific individual’s medical condition. No information provided in this podcast constitutes medical advice and is not an attempt to practice medicine or to provide specific medical advice, diagnosis or treatment. This podcast does not create a physician- patient relationship and is not a substitute for professional medical advice, diagnosis or treatment. Please do not rely on this podcast for emergency medical treatment. Remember that everyone is different so make sure you consult your own healthcare professional before seeking any new treatment and before you alter, suspend, or initiate a new change in your routine.