What 50+ Podcasts Taught Us About Better Health

Join Dr. James Odell for Season 2 of the Science of Self-Healing Podcast! He's the medical and executive director for BRMI, as well as a practicing naturopathic doctor for over 35 years, and he's here to share with you his extensive knowledge of medicine from a different perspective.

The Bioregulatory Medicine Institute

The Science of Self-Healing Podcast

After more than 50 episodes, it’s time to step back and share the biggest health lessons Dr. Odell has covered so far. In this episode, he brings together some of the most powerful nutrition and lifestyle strategies—practical steps you can start using right away. He’ll talk about why fiber is your gut’s best friend, how antioxidants and potassium protect your cells and brain, and why omega-3 fatty acids are essential at every stage of life. You will also hear how probiotics, healthy habits, detox practices, breathing techniques, natural light, and vagus nerve stimulation can completely change the way you feel. Along the way, Dr. Odell will briefly remind us of the dangers of excess sugar, processed seed oils, and even synthetic folic acid—plus what you should focus on instead.

Whether you are new to the podcast or have been listening from the start, this episode is packed with takeaways that can truly elevate your health.

Transcript for: What 50+ Podcasts Taught Us About Better Health

Hello and welcome to the Science of Self-Healing podcast, produced by the Bioregulatory Medicine Institute (BRMI). We provide unique insights into how you can naturally support your body’s ability to regulate, adapt, regenerate, and self-heal. I’m Dr. James Odell, your host and BRMI’s medical and executive director, with over 35 years as a naturopathic doctor. Please remember, this podcast is for informational purposes only and not a substitute for personalized care from a qualified health professional.

Before we begin, I’d like to invite you to our upcoming conference and retreat aboard Celebrity's cruise ship, Beyond. We’ll depart from Miami for a 7-night Caribbean cruise, visiting St. Kitts, St. Thomas, and the Dominican Republic. We’ve reserved Aqua Class Staterooms with exclusive amenities, starting at $2,284.50 per person (double occupancy), plus $295 for the conference with promo code BEYOND. Our conference, held on sea days, features a range of engaging talks and is open to practitioners and anyone interested in health. Space is limited—visit brmi.online for details and registration. We hope to see you aboard!

In today’s episode, I want to share some of the best health strategies and takeaways from the past two years of podcasting. Think of this as a highlight reel—a chance to revisit some of the most practical and powerful tips I have covered. We will begin with nutrition and then move into lifestyle changes that can make a real difference. So let’s get started.

The Importance of Fiber for Better Health

I want to begin with fiber because it is one of the most important choices you can make for good health. Fiber directly supports your mental health, with studies showing that it can improve mood and even memory. When you do not eat enough fiber, your gut bacteria grow desperate. Without their food source, they begin consuming the protective mucus lining of your intestines. Over time, this can lead to what is called “leaky gut,” which triggers inflammation throughout the body and raises your risk for serious health conditions.

Low fiber diets have been linked to a fivefold higher risk of colorectal cancer, an increased risk of type 2 diabetes, and a higher likelihood of developing heart disease.

So here is the takeaway: eat fiber to keep your gut bacteria healthy. Some of the best sources include chia seeds, nuts, avocados, beans, berries, and vegetables. Women should aim for about 25 grams of fiber per day, and men should aim for about 38 grams. Most servings of fruit or nuts contain around five grams of fiber, so it is best to spread your intake throughout the day. And remember, increase fiber slowly to give your body time to adjust.

Antioxidants: Daily Defense

Next, let’s talk about antioxidants. These are powerful molecules that protect your cells from free radicals, which are unstable compounds that cause damage over time. Free radicals are produced by environmental pollution, toxic chemicals, certain medications, poor diet, and even by normal healthy processes in your own body.

Your body does produce antioxidants naturally, including glutathione, coenzyme Q10, superoxide dismutase, and melatonin. However, as we age, our ability to produce these antioxidants declines. Certain toxins and medications can also reduce your natural antioxidant capacity. Antioxidants work by generously donating electrons to stabilize free radicals, preventing them from damaging your cells.

The recommendation is to aim for around 8,000 to 11,000 ORAC units per day, and to get a wide variety of different plant foods each week—about 30 to 50 sources in total. If you look up ORAC scores, you will see that cacao, coffee, beans, colorful fruits, nuts, and spices are especially rich sources.

The takeaway is simple: eat a wide variety of plants and reach for antioxidant-rich foods every single day.

Potassium: The Overlooked Mineral

Now let’s move on to potassium. Did you know that 98 percent of Americans are not getting enough? Potassium is essential for bone health, stroke prevention, proper blood sugar control, and even cognitive function. It also regulates nerve signaling, muscle contraction, fluid balance, and heart rhythm.

Several meta-analyses have shown that the risk of stroke can be reduced by as much as 13 to 24 percent when potassium intake is adequate. A 2020 study even found that potassium levels in American soil are declining, which means that the potassium content of many foods is also lower than it used to be.

Women should consume at least 2,600 milligrams per day, and men should aim for 3,400 milligrams. White potatoes, beet greens, salmon,avocados, and plenty of whole fruits and vegetables are your best sources.

Omega-3 Fatty Acids: Essential for Life

Another crucial nutrient is omega-3 fatty acids. These are called “essential” because your body cannot make them—you must get them from food or supplements. There are three main types. EPA is known for its heart and anti-inflammatory benefits. DHA is critical for the brain and eyes. ALA, found in plants, converts poorly to EPA and DHA but still has some benefit.

The VITAL study showed that taking 840 milligrams per day of EPA and DHA reduced the risk of heart attack by 28 percent, reduced the risk of a fatal heart attack by 50 percent, and lowered the overall risk of coronary heart disease by 17 percent. DHA may also have neuroprotective effects, slowing brain aging and reducing the risk of Alzheimer’s disease.

The recommendation for most adults is between 250 and 500 milligrams of EPA and DHA daily. Fatty fish such as salmon, mackerel, sardines, herring, and anchovies are especially high in omega-3s. For reference, salmon contains around 666 milligrams of omega-3s per 100 grams. Try to include two to three servings of fatty fish per week, or use a high-quality fish oil or algae oil supplement.

Probiotics: The Gut Connection

Probiotics deserve their own mention because they are so important for gut health. They can improve digestion, mood, anxiety, immunity, and even metabolic function. However, probiotics are strain-specific, so it is important to match the right strain to the condition you are trying to address.

For most people, foods with probiotics work better than supplements. Kimchi, yogurt, kefir, and sauerkraut are excellent choices. Remember that probiotics rely on prebiotics, which is fiber, in order to thrive. And since your gut health can be disrupted by environmental toxins, it is also wise to use safe dishwashing products and to take antibiotics only when absolutely necessary.

Lifestyle Changes: The Foundation 

Now let’s shift gears and talk about lifestyle. One of the most impactful areas we have covered is the science of habits. Habits make up nearly 40 percent of your daily actions. It can take as little as 18 days or as long as 254 days to form a habit, but the average is about 66 days.

Habits Matter

When you practice your habit matters—mornings are usually best. Simple habits are easier to stick with. Your personal motivation and emotional connection to the habit also make a difference. And managing obstacles—such as planning ahead for setbacks—helps habits last long term. The most important reminder is this: start small, and know that it is perfectly fine to begin again if you miss a day.

The Emmunctories Help us Detox

Your body has detoxification organs called emunctories. These include your liver, kidneys, intestines, lungs, and skin. Even normal cell activity produces waste, so detoxification is an ongoing, natural process.

To support this system, exercise regularly to promote circulation, use saunas to sweat out toxins, avoid aluminum-based antiperspirants, try dry brushing your skin, and eat a nutrient-dense diet full of vitamins, minerals, and antioxidants.

Proper Breathing

Another topic worth revisiting is the power of proper breathing. It is estimated that 80 percent of people do not breathe optimally. Chronic mouth breathing and nasal obstruction are surprisingly common. Improper breathing can raise blood pressure, contribute to headaches, and worsen depression.

The takeaway is to practice diaphragmatic breathing. Take deeper breaths that expand the belly, not just the chest. Lung capacity is actually one of the strongest predictors of lifespan and overall health.

Here Just a Few Other Quick but Powerful Tips Worth Mentioning

1. Exposure to natural light is another critical factor. Natural sunlight provides ultraviolet B rays that your body uses to produce vitamin D. It also boosts serotonin, which improves mood.

2. Artificial light, particularly blue light from screens and LEDs at night, disrupts your circadian rhythm and lowers melatonin production. To counteract this, follow natural light cycles by going to bed early and waking up early. Limit nighttime screen use, and make sure to get outdoors each day.

3. We have to mention sugar. Excess sugar is linked to nearly every chronic condition you can think of, from obesity and diabetes to heart disease and dementia. Watch for hidden forms of sugar in processed foods.

4. We also covered folic acid. While it was added to grains to reduce birth defects, many people do not metabolize it well. The better option is natural folate from leafy greens, beans, lentils, citrus fruits, and liver.

5. Avoid industrial seed oils like canola, soybean, and corn oil, which are chemically processed and prone to oxidation. Use olive oil, coconut oil, avocado oil, or butter instead.

6. And remember that cholesterol is not the villain it has been made out to be. It is essential for cell membranes, brain function, hormone production, and serotonin signaling.

   
   

The Vagus Nerve

Finally, let’s talk about the vagus nerve. This incredible nerve connects your brain to your gut, lungs, and heart. It regulates digestion, inflammation, immunity, and your ability to feel calm and safe.

You can strengthen vagal tone through slow, deep breathing, cold exposure like splashing cold water on your face, vocalizing by singing or humming, and mindfulness practices such as meditation or yoga. Each of these activities signals your parasympathetic nervous system and helps your body return to balance.

Concluding Thoughts

So there you have it—some of the most impactful health strategies we have explored over the past two years. Each of these changes may feel small on its own, but together they create a powerful foundation for better health. If any of these topics spoke to you, I encourage you to revisit the full episodes for more detail.

Until next time, be well.

Thank you for your time today, and remember that this podcast is made possible by the Bioregulatory Medicine Institute, also known as BRMI, a nonprofit, global, non political, non commercial institute to promote the science and art of bioregulatory medicine. We extend our gratitude to each and every one of you for listening today, and if you haven't already, make sure to visit us at brmi.online. A treasure trove of invaluable information awaits you there. Connect with us across various social media platforms as well. Come and become a member of our thriving tribe. If you've enjoyed today's episode, we invite you to show your support by rating us, leaving us a review, or sharing the podcast within your circle. Our podcast and mission flourish through sharing, and your participation means the world to us. Our organization is sustained by donations, each of which is tax deductible and fuels projects like this. Visit our website, brmi.online, to contribute or simply to explore the wealth of uncensored and impartial information we offer. No contribution is too small. In just two weeks, we'll be back delving into another captivating topic. Until then, we thank you once again for listening. May wellness and wisdom be your path. Be well.

Bioregulatory medicine is a total body (and mind) approach to health and healing that aims to help facilitate and restore natural human biological processes. It is a proven, safe, gentle, highly effective, drugless, and side-effect-free medical model designed to naturally support the body to regulate, adapt, regenerate, and self-heal. BRMI is a non-commercial 501(c)(3) foundation and will expand and flourish with your support. Our goal is to make bioregulatory medicine a household term.

This article is for informational purposes only and is not intended to be a substitute for the direct care of a qualified health practitioner who oversees and provides unique and individualized care. The information provided here is to broaden our different perspectives and should not be construed as medical advice, diagnosis, or treatment.