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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

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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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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

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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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In this episode, we sit down with psychiatrist and eating disorder specialist Dr. Erin Knopf for a deeply thoughtful conversation about the realities of eating disorders, diet culture, and our relationship with food.

We discuss why you cannot tell by looking at someone whether they have an eating disorder and how these conditions affect people of all genders, body sizes, and backgrounds. Dr. Knopf explains how restriction and a scarcity mindset can drive binge eating behaviors, and why healing often involves rebuilding trust with ourselves around food and letting go of shame.

We also explore anorexia, bulimia, and orthorexia — an obsession with the health or purity of food that has become increasingly normalized in today’s culture. The conversation dives into how social media can reinforce disordered behaviors by surrounding people with like-minded messaging that makes harmful habits appear healthy or acceptable.

We also discuss GLP-1 medications and concerns about how they may contribute to long-term disordered eating patterns for some individuals. Throughout the episode, we challenge cultural beliefs around weight and health, discussing why true health does not require everyone to look the same or fit into a single body size.

Finally, we talk about how parents can help children develop a healthier relationship with food, body image, and movement in a world filled with conflicting messages.

This episode may challenge long-held beliefs about weight, food, and health — and encourage listeners to take a closer look at their own relationship with eating and body image.

Find Dr. Erin Knopf and multiple resources At VERY: Virtual Eating Recovery for You

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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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In this episode, we sit down with Alison Gustafson, director of the Food as Health Alliance at the University of Kentucky to explore the growing “Food as Medicine” movement—and what the research actually shows so far.

We break down the different approaches being studied, including medically tailored meals, produce boxes, grocery prescriptions, and farmers market prescriptions. Alison explains who these interventions work best for, what outcomes we’re seeing in clinical settings, and where the limitations still exist.

If you’ve ever wondered whether food could play a more formal role in healthcare—or how close we really are to that becoming a reality—this episode offers a grounded look at both the promise and the gaps that still need to be addressed.

Check out the free resources and education:

Food As Health Alliance

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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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In this episode, we sit down with Ashley Hinton, certified wellness coach, owner of 859 WELL, and Director of Health Promotion at Centre College, to explore the unique challenges facing today’s young adults.

Ashley works closely with college students, helping them navigate stress, build healthier coping strategies, and develop a more balanced relationship with food through intuitive eating.

We discuss how parents can begin encouraging healthy habits early, what’s changing on college campuses—including shifts in substance use—and how social media is impacting mental health. We also dive into practical ways to support your child, including one simple but powerful question: “Do you want help solving this, or do you just need me to listen?”

You’ll also hear how mindfulness can look different for everyone, why modeling healthy stress management matters, and how to help your child build a lifelong “toolkit” for resilience.

Find Ashley Hinton, MS, MPH at 859 W.E.L.L Coaching & Consulting

www.859wellky.com

859.433.6321

Additional Resources:

T-Break Guide: Take a cannabis tolerance break for 21 days

Grok cards

Mindfulness Institute for Emerging Adults

Intuitive Eating workbook

thestartinggatepodcast.com

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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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What can we learn from people who stay active, competitive, and engaged as they age?

In this episode, Dustin Jones, DPT, joins us to share powerful lessons from master’s athletes—individuals who don’t just exercise, but stay in the game for life. We talk about how social connection, self-efficacy, and a willingness to adapt—not quit—keep them moving through injuries, life changes, and aging.

We also explore why combining different types of movement—from endurance training to sports that challenge balance and agility—can support long-term health and independence.

Whether you’re in a busy season of life or feel like it’s too late to start, this episode is a powerful reminder that movement isn’t just about exercise—it’s about staying connected, capable, and engaged in the life you want to live.

If you’ve been on the sidelines, consider this your invitation to get back in the game!

Find Dustin Jones, DPT at Hyphen

Links to stay in the game:

National Senior Games

Kentucky Senior Games

Link to SAFE : Sustained Athlete Fitness Exam

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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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In this episode, we sit down with precision medicine physician Dr. Meghan Jones to explore how personalized health data can guide lifestyle decisions.

Dr. Jones explains what happens during a precision medicine evaluation and the types of data that are analyzed—from genetic testing to metabolic markers and wearable data. We discuss what your genes can reveal about things like insulin sensitivity, optimal eating patterns, cardiovascular risk, and even dementia risk.

But perhaps the most interesting takeaway? Even with all of this personalized data, the core recommendations are often the same. The foundational pillars of health—nutrition, movement, sleep, and stress management—remain essential for nearly everyone.

Precision medicine doesn’t replace these basics. Instead, it helps fine-tune the final pieces and can be a powerful motivator for people trying to make meaningful lifestyle changes.

thestartinggatepodcast.com

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

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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.