Modrn Wellness

Dr. Mary Pardee and Dr. Lauren Colenso-Semple unpack some of the most common myths in women’s fitness — from cycle syncing to “toning” — and share science-backed advice for building strength, improving body composition, and simplifying your training routine.   Here’s an overview of what you can expect in this episode: Why fitness advice for women is so often overcomplicated The truth about menstrual cycles and training Protein, fat, and carbs: how much do you really need? Why resistance training matters at every age Debunking the myth of "toning" vs. "bulking" The most misunderstood part of female fat loss Smart, sustainable strength training strategies More   Follow us: @modrnmed @dr.marypardee https://www.modrnmed.com/   Follow Dr. Colenso- Semple: @drlaurencs1 https://www.drlaurencs.com https://www.massresearchreview.com   Disclaimer:  The information in this blog is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information, contained on or available through this blog is for general information purposes only. Modrn med and Dr. Mary Pardee make no representation and assume no responsibility for the accuracy of information contained in or made available through this blog, and such information is subject to change without notice. This blog does not provide medical services, diagnosis or counsel. You are encouraged to confirm any information obtained from or through this email with other sources, and review all information regarding any medical condition or treatment with your physician. Never disregard professional medical advice or delay seeking medical treatment because of something you have read on or accessed through this information.

The truth about performance supplements — from the LA Rams' nutrition expert Dr. Mary Pardee sits down with Sebastian Zorn, Head Team Performance Dietitian for the Los Angeles Rams, to uncover the real impact of supplements on performance — and why most are overhyped. But some may be worth it.   Here’s an overview of what you can expect in this episode: • The 3 supplements backed by real science • How caffeine, creatine & protein actually work • Dosing tips & common myths debunked • Why sleep, hydration & food still matter most • Bonus supplements worth considering • How to tell if a product is safe & effective • More   If you're an athlete, fitness enthusiast, or just supplement-curious, this episode cuts through the noise with evidence-based insights. Don’t miss it!   Follow us on Instagram: @modrnmed @dr.marypardee

Dr. Mary Pardee and Dr. Alo break down heart disease prevention and cholesterol myths If you’ve ever wondered whether cholesterol really causes heart disease, whether statins are worth taking, or if “metabolically healthy” people with high LDL are protected from heart disease despite high LDL-c levels… this podcast is for you. Here's an overview of what you can expect in this episode: •What is atherosclerosis? The #1 cause of atherosclerosis (and why it’s not up for debate) • LDL cholesterol’s impact on heart health • How to lower ApoB through diet, lifestyle, and medications for optimal longevity • Are statins safe? • Key heart health tests to ask your doctor for • Simple steps for heart disease prevention • Here are some other myths we discuss:       - Do statins really only add 4 days to your life?       - The truth about lean mass hyper-responders – is high LDL ever safe?       - Why the LDL-to-HDL ratio doesn’t matter – and what actually predicts heart disease. Schedule a free consultation Subscribe to our newsletter  Follow us on Instagram: @‌modrnmed  @‌dr.marypardee Follow Dr. Alo on instragram Dr. Alo's website: https://dralo.net/links  

Have you ever wondered if aging is something we can actually slow down? In this week's Modrn Wellness Podcast, I sat down with Dr. Matt Kaeberlein, a world-renowned longevity researcher and co-founder of the Dog Aging Project, to discuss a promising anti-aging compound—Rapamycin. In this episode, you’ll discover: What are the hallmarks of aging? How Rapamycin extends lifespan by 30% in mice—even when started in middle age (Harrison et al., 2009) The science behind Rapamycin Rapamycin's potential in Alzheimer’s and for APOE4 carriers The biggest myths & misconceptions about taking Rapamycin for longevity More www.modrnmed.com Dr. Matt Kaeberlein Instagram: optispanpodcast www.dogagingproject.org   www.dogaginginstitute.org 

Discover how VO2 max testing can transform your fitness and longevity. Dr. Mary Pardee is joined by Phil Batterson, PhD, a leading exercise physiologist, to explore the science behind VO2 max and its critical role in longevity and overall health. Phill’s expertise sheds light on why this measure is more than just a number—it’s a game-changer for your long-term well-being. Here’s what you’ll discover in this episode: • What VO2 max is and why it matters ​​ • VO2 max and lower mortality risk ​​ • How VO2 max testing works ​​ • Tips to boost VO2 max ​​ • Counteracting age-related declines ​​ • The role of lactate threshold & Zone 2 ​ ​• Simple tips for better heart health ​ ​• Future tech in exercise testing • More Whether you’re a seasoned athlete or someone looking to enhance your health, this conversation is packed with practical advice and scientific insights to help you reach your goals. Don’t miss this in-depth exploration of VO2 max and its impact on health and longevity—it’s information you can use to start optimizing your fitness today.

Ever wondered what fuels elite athletes to perform at their peak? Dr. Mary Pardee sat down with Sebastian Zorn, Head Team Performance Dietitian for the Los Angeles Rams, to uncover the science and strategies behind optimizing nutrition for performance and recovery.   Here’s what you’ll learn in this episode: • Protein recommendations • Beta-alanine dosing • Caffeine for performance • Fueling strategies • Hydration tips • Non-athlete advice • More   Don’t miss this deep dive into sports nutrition—it’s packed with actionable insights whether you’re an athlete or just someone striving to live healthier.

Separating Fact from Fiction: Debunking Nutrition Myths and Trends Navigating the world of nutrition can be confusing, especially with the rise of misinformation and ever-changing trends.  In this episode of the Modern Wellness Podcast, I was joined by Emily Zorn, a dietitian, and co-host of the RDs vs. BS Podcast. Together, we tackled myths, trends, and the science of building sustainable, healthy habits. Here’s what we covered: - Nutrition myths on social media  - The carnivore diet  - Are artificial sweeteners something to fear?  - Red flags to watch out for on social media  - Is the AG1 supplement worth taking?  - Debunking popular diet trends - The buzz around continuous glucose monitors - Tips for evaluating nutrition advice  - More

Strength Training and Muscle Growth for Longevity   In this episode, strength and conditioning coach and co-founder of Verro Training in Venice, CA, Frank Hawley joins the discussion to share his journey and science-backed strategies for sustainable muscle growth and strength.   Here's an overview of what you can expect:   Why Muscle Growth Matters The Science Behind Strength and Muscle Common Mistakes in Muscle Building Assessing Muscle Strength and Mobility Workout Myths Where Most People Go Wrong With Their Workouts More Building strength isn’t just a fitness goal—it’s a foundation for a healthier, longer, and more independent life. Join us for this insightful conversation on aligning your fitness journey with overall well-being.

Obesity rates in the United States have escalated dramatically: from 22.9% in 1988-1994, to 41.9% in 2017-2020 (1). With higher rates observed among females across all socioeconomic levels and age groups (2).   Dr. Sarah Williams joins me to explore the complex interplay between genetics, gut microbiome, hormones, and lifestyle that influences weight gain. We dive into if/how these factors impact weight and what proactive steps can be taken to achieve sustainable weight management.   In this discussion, Dr. Williams and Dr. Pardee provide insights into the latest research on genetics, menopause, and aging and how each contributes to weight fluctuations. We tackle multiple questions that are commonly misunderstood, like: Does our metabolism slow as we age? Is caffeine good for us? Bad for us? What's the deal? How do menopause and hormone replacement therapy affect weight gain?   Here’s an overview of what you can expect in this discussion: The role of genetics in weight management Gut microbiome and weight regulation Endocrine-disrupting chemicals Menopause and weight gain Metabolism and aging Realistic weight loss goals Dietary strategies for weight management Macronutrients- protein etc Weight loss medications Caffeine's effect on weight loss More www.modrnmed.com

Parasite cleanses have become a trending topic in today’s wellness world, often fueled by social media. However, misinformation is widespread. Dr. Mary Pardee spoke with Dr. Bobbi Pritt, a parasitology expert at the Mayo Clinic, to debunk common myths and provide science-backed insights.   With over 220 publications, Dr. Pritt shared her knowledge of the most common types of parasites, wellness trends, and effective treatments. She stresses the need for scientific research and professional guidance when addressing parasitic infections. While trends may promise quick fixes, proper diagnosis and proven treatments are essential for safe and effective care.   Here’s an overview of what you can expect from our discussion: What are parasites? Common types of intestinal worms Parasites in fish The importance of diagnosis & treatment Natural supplements: friend or foe? Debunking Myths: does everyone need a parasite cleanse? Blastocystis hominis: parasite or harmless? Stay informed and protect your health by seeking professional advice before jumping on the latest health trend. Dr. Pritt’s blog, Creepy Dreadful Wonderful Parasites Dr. Pritt's weekly laboratory leadership podcast “Answers from the Lab” Follow Dr. Pritt on Facebook Follow Dr. Pritt on X @ParasiteGal

Dr. Jim Min, a renowned expert in cardiovascular health and the founder of Cleerly, joins Dr. Mary to share insights into atherosclerosis prevention, LDL-cholesterol's role, and the use of AI heart imaging for early detection and preventing heart disease. In this discussion, Dr. Min and Dr. Mary discuss the proactive approaches needed to combat heart disease and how understanding and managing cholesterol can prevent cardiovascular issues before they manifest. His work with Cleerly, an advanced AI-powered tool, transforms how cardiologists assess and treat heart disease.   Here’s an overview of what you can expect in the video: Why understanding LDL-cholesterol matters What are the different heart imaging options? Calcium score vs CCTA with Cleerly Why cardiology is at a crossroads Atherosclerosis: A silent killer Prevention of heart disease The future of cardiovascular health Practical advice for heart health More

Dr. Mary Pardee is joined by Dr. Daniel Promislow, a leading figure in aging research and the principal investigator and co-director of the Dog Aging Project, a groundbreaking study that examines the aging processes in pet dogs across the United States.   Here’s what you can expect from this conversation: Why study dogs? Disease similarities and differences between humans and dogs Longevity research highlights Biomarkers of aging Rapamycin- exciting developments for longevity research How to enroll your dog in the Dog Aging Project More www.modrnmed.com  Instagram: @Dr.MaryPardee @modrnmed @dogagingproject

Dr. Mary Pardee is joined by Claire Hall, the research lead at Mindset Health where they create innovative mobile behavioral health alternatives to drug therapies. In this episode, Claire explains how this Gut Directed Hypnotherapy, a therapeutic approach works and its real-life impact.   Here’s an overview of what you can expect in the video: What is IBS? Symptoms & presentation How gut-directed hypnotherapy works Why hypnotherapy is effective for IBS The importance of normalizing gut sensations Addressing hypervigilance and symptom management Real-life testimonials and success stories More Nerva was also kind enough to extend all of our readers a 25% off discount for a subscription to the gut-directed hypnotherapy app: https://www.modrnmed.com/post/gut-directed-hypnotherapy-with-claire-hall-from-mindset-health

Dr. Mary Pardee and Dr. Sarah Williams discuss the gut-brain interaction and how it relates to Irritable Bowel Syndrome with diarrhea (IBS-D). Here's an overview of what you can expect in this episode: Understanding IBS-D Diagnosis and prevalence What are things that are NOT common in IBS Exploring potential causes Post infectious IBS-D Mechanisms and testing Treatment strategies More Schedule a free consultation Subscribe to our newsletter Follow us on Instagram @‌modrnmed @‌dr.marypardee

Dr. Mary Pardee and Dr. Sarah Williams discuss PMS and the natural treatments for symptoms.  Here's an overview of what you can expect in the video: The cycle: a month of hormonal changes Understanding PMS and its symptoms Causes of PMS Neurotransmitter imbalances Testing and monitoring hormone levels More       Schedule a free consultation Subscribe to our newsletter Follow us on Instagram @‌modrnmed @‌dr.marypardee

Bloating is the #1 condition we treat at modrn med. In this video, Dr. Mary Pardee and Dr. Sarah Williams explore integrative treatment options for bloating. Here's an overview of what you can expect in the video: What is bloating? The difference between bloating vs. edema/ water retention Is some degree of bloating normal? Causes of bloating Lab testing and workup Treatment strategies More     Schedule a free consultation Subscribe to our newsletter Follow us on Instagram @‌modrnmed @‌dr.marypardee

In this interview, Dr. Mary sits down with Dr. Natalie Scheeler to discuss gut health and more specifically- inflammatory bowel disease (IBD). Dr. Scheeler gives a comprehensive overview of IBD. IBD is a group of chronic inflammatory conditions that includes Crohn disease and ulcerative colitis. While conventional treatments can be effective, some patients rely on a combination of conventional treatments + and integrative approach to medicine. Dr. Scheeler has had advanced training in the treatment of IBD and shares her clinical knowledge in this interview, which will be the first of many. Dr. Scheeler covers many facets of IBD in this interview including: Causes of IBD Difference between irritable bowel syndrome (IBS) and IBD Protective and risk factors for IBD Scoring of disease severity Stages of treatment that Dr. Scheeler uses with her patients with IBD Conventional treatment options How nutrition may affect IBD Integrative treatment options for IBD- herbs, fecal transplants More Schedule a free consultation Subscribe to our newsletter Follow us on Instagram @‌modrnmed @‌dr.marypardee  

Dr. Mary Pardee and Dr. Natalie Scheeler explore all things gluten and celiac disease. Dr. Scheeler questions the growing popularity of gluten-free diets. She emphasizes that it's essential to separate fact from fiction and for this reason, in individuals without celiac disease or a wheat allergy, avoiding gluten may do more harm than good... Here's an overview of what you can expect in the video: Celiac Disease: when gluten IS the problem Role of genetics in celiac disease Symptoms and diagnosis of celiac disease Wheat allergy Non-celiac Gluten sensitivity Fructan intolerance Myths: are gluten free diets really healthier? (This may surprise you) Schedule a free consultation Subscribe to our newsletter Follow us on Instagram @‌modrnmed @‌dr.marypardee

Do you ever find yourself wondering what's normal when it comes to your period or menstrual cycle? We get these questions every day at modrn med. And we've got the answers you've been searching for. In this video, you'll join Dr. Williams and Dr. Mary as they break down what you need to know about menstrual irregularities, including: Understanding the menstrual cycle and what's considered normal Identifying what is considered heavy bleeding Common menstrual irregularities like painful periods, missing or skipped periods and endometriosis Factors influencing menstrual irregularities like stress and more Diagnostic tests for female hormonal evaluation More     Schedule a free consultation Subscribe to our newsletter Follow us on Instagram @‌modrnmed @‌dr.marypardee

Dr. Mary Pardee and Dr. Sarah Williams explore testosterone replacement therapy (TRT) for men. In this video, we get into the concept of testosterone, lab ranges, signs of low testosterone and more.  Here's an overview of what you can expect in the video: What is testosterone and why is it important? The prevalence and causes of low testosterone Symptoms of low testosterone (more than just low libido) Age-related decline and its ramifications TRT's impact on fertility Weighing the benefits and risks of testosterone replacement therapy     Schedule a free consultation Subscribe to our newsletter Follow us on Instagram @modrnmed @dr.marypardee