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Premier Cardiovascular Health and Performance Podcast

Premier Cardiovascular Health and Performance Podcast

Auteur(s): Chris Huff MD Doctor Podcast Network
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 Dr. Chris Huff, an interventional cardiologist, is here to help you master heart health. With a focus on prevention, this podcast offers real advice on how to eat better, exercise smarter, and understand your medical check-ups. Dr. Huff breaks down complex topics into clear, actionable steps, helping you live a healthier, longer life with a strong heart. Perfect for anyone looking to improve their well-being.2024 Premier Cardiovascular Health & Performance Podcast Développement personnel Entraînement physique et mise en forme Hygiène et mode de vie sain Mise en forme, régime et nutrition Réussite
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  • #40: The Power of Plant-Based Diets with Dr. Matthew Nagra

    #40: The Power of Plant-Based Diets with Dr. Matthew Nagra
    Dec 11 2025
    Dr. Chris Huff is joined by Dr. Matthew Nagra for a grounded discussion on nutrition that stays rooted in physiology and long-term outcomes, not online trends.They begin by clarifying what “plant-based” means and why diets centered on plant foods consistently improve cardiovascular risk, particularly through the lowering of LDL cholesterol and ApoB, largely due to increased intake of PUFA, MUFA, and fiber.The conversation then addresses protein intake — one of the most common objections to plant-based eating. Dr. Nagra breaks down how much protein people actually need, why extremely high intakes are rarely necessary, and why muscle mass and strength can be maintained or built on plant protein when intake is adequate.They also examine commonly misunderstood topics including soy and hormones, the meaning of “ultra-processed,” and the backlash against seed oils. Rather than treating foods as good or bad based on labels, the discussion focuses on fat type, context, and replacement effects in the diet.From a cardiology perspective, Dr. Huff raises concerns about popular carnivore and very low-carbohydrate diets, particularly the sustained elevations in LDLc and ApoB seen in some individuals — even those who appear metabolically healthy. The episode explains why short-term improvements or “feeling better” do not always reflect long-term cardiovascular safety.This episode offers a framework for evaluating nutrition claims using evidence and physiology instead of fear, extremes, or social media narratives.—This episode is sponsored by Lightstone DIRECT. Lightstone DIRECT invites you to partner with a $12B AUM real estate institution as you grow your portfolio. Access the same single-asset multifamily and industrial deals Lightstone pursues with its own capital – Lightstone co-invests a minimum of 20% in each deal alongside individual investors like you. You’re an institution. Time to invest like one.—What Listeners Will LearnWhat plant-based eating means in scientific researchWhy plant-predominant diets are linked to lower cardiovascular riskHow much protein is actually needed for health and muscle maintenanceWhether plant proteins can support strength and lean massWhy soy does not increase estrogen levels in men or womenHow to think about processed vs ultra-processed foodsWhy seed oils are not the cardiovascular threat they’re often portrayed to beWhy elevated LDL and ApoB matter, even in “metabolically healthy” peopleKey TakeawayMost nutrition confusion comes from taking short-term observations and turning them into absolute rules. Long-term evidence consistently favors diets built around whole plant foods, fiber, and unsaturated fats.ABOUT THE GUESTDr. Matthew Nagra is a Naturopathic Doctor based in Vancouver whose work centers on bringing clear, evidence-based nutrition information to the public. He is known for translating complex nutrition science into practical, understandable guidance through his clinical practice, social media presence, presentations, and scientific publications.He has contributed to several nutrition textbooks, including Springer Nature’s Handbook of Public Health Nutrition. Dr. Nagra is also involved as a nutrition science advisor for the upcoming documentary The Game Changers 2. His mission is to correct misinformation and help people make confident, informed choices about their health.Instagram: https://www.instagram.com/dr.matthewnagraSpringer Nature – Handbook of Public Health Nutrition: https://link.springer.com/rwe/10.1007/978-3-031-32047-7_163-1The Game Changers 2 (upcoming documentary): https://gamechangersmovie.comReferencesSatija A, Bhupathiraju SN, Rimm EB, et al. (2017).Healthful and unhealthful plant-based diets and the risk of coronary heart disease. Journal of the American College of Cardiology, 70(4), 411–422.https://doi.org/10.1016/j.jacc.2016.10.086 Kim H, Caulfield LE, Garcia-Larsen V, Steffen LM, Coresh J, Rebholz CM. (2020).Plant-based diets and incident cardiovascular disease: A population-based prospective cohort study. Journal of the American Heart Association, 9(11), e012865.https://doi.org/10.1161/JAHA.119.012865 Nagra M, Tran A, Kurniasari R, et al. (2024).Animal- vs plant-based meat: A hearty debate. Canadian Journal of Cardiology, 40(7), 1198–1209.https://onlinecjc.ca/article/S0828-282X(23)01882-2/abstract Morton RW, Murphy KT, McKellar SR, et al. (2018).Protein intake to maximize resistance training–induced gains in muscle mass: A systematic review and meta-analysis. British Journal of Sports Medicine, 52(6), 376–384.https://bjsm.bmj.com/content/52/6/376 Monteyne AJ, Coelho MO, Porter C, et al. (2018).Mycoprotein ingestion supports muscle protein synthesis. American Journal of Clinical Nutrition, 108(6), 1231–1239.https://academic.oup.com/ajcn/article/108/6/1231/5153349 Reed KE, Camacho SM, Hermann JR, et al. (2010).Neither soy nor isoflavone intake affects male reproductive hormones: A meta-analysis. ...
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    1 h et 8 min
  • #39: Managing Chronic Stress

    #39: Managing Chronic Stress
    Nov 27 2025
    This episode is sponsored by Lightstone DIRECT. Lightstone DIRECT invites you to partner with a $12B AUM real estate institution as you grow your portfolio. Access the same single-asset multifamily and industrial deals Lightstone pursues with its own capital – Lightstone co-invests a minimum of 20% in each deal alongside individual investors like you. You’re an institution. Time to invest like one.–In this solo deep dive, Dr. Chris Huff addresses what stress really is: a full-body cascade driven by the amygdala, hypothalamus, and adrenal glands—not just a feeling. He explains how the “fight-or-flight” response activates in milliseconds and why cortisol is necessary short-term but harmful when elevated every day.Dr. Huff connects stress to the cardiovascular system through:Endothelial dysfunctionElevated blood pressureIncreased inflammation (CRP, IL-6, TNF-α)Visceral fat + insulin resistanceLower heart rate variability and impaired recoveryHe references findings from multiple landmark studies—including INTERHEART and Whitehall II—showing how chronic stress increases the risk of heart attack and coronary disease by more than 2x.Listeners also learn the three stress phenotypes—the Hyper-Responder, the Silent Accumulator, and the Avoider—and how each processes stress differently. Dr. Huff also ties this episode back to Episode 20, where he discusses hormesis and mental fortitude, emphasizing how acute stress helps us adapt but chronic stress tears down the body over time.Practical roadmap you can use today:Exercise (the most powerful tool)Breath work (box breathing, slow nasal breathing, physiological sigh)High-quality sleep & recoveryMorning sunlight & nature exposure (“forest bathing”)Meditation & mindfulnessSauna therapySocial connection—or restorative solitude—based on phenotypeBecause you can’t change what you don’t measure, Dr. Huff also recommends journaling triggers, rating daily stress, and tracking improvement over time.What Listeners Will LearnThe physiology behind the stress responseHow cortisol, the HPA axis, and sympathetic activation affect healthThe link between chronic stress and cardiovascular diseaseWhy endothelial dysfunction mattersHow different people react to stress (three phenotypes)Evidence-based lifestyle tools that reduce stressHow to build your own “daily stress protocol”Key TakeawayYou can’t eliminate stress—but you can control your response to it. Understanding your nervous system and using daily tools is the most powerful way to protect your heart, improve resilience, and lower long-term cardiovascular risk.ReferencesOunpuu S, Negassa A, Yusuf S. INTER-HEART: A global study of risk factors for acute myocardial infarction. Am Heart J. 2001 May;141(5):711-21. doi:10.1067/mhj.2001.114974. PMID: 11320357.Marmot, M.G., Smith, G.D., Stansfield, S., Patel, C., North, F., Head, J., White, I., Brunner, E., and Feeney, A. (1991). Health inequalities among British civil servants: the Whitehall II study. Lancet, 337, 1387–1392.Strahler J, Fuchs R, Nater UM, Klaperski S. Impact of physical fitness on salivary stress markers in sedentary to low-active young to middle-aged men. Psychoneuroendocrinology. 2016 Jun;68:14-9. doi:10.1016/j.psyneuen.2016.02.022.Tobias Stalder, Henrik Oster, James L Abelson, Katharina Huthsteiner, Tim Klucken, Angela Clow. The Cortisol Awakening Response: Regulation and Functional Significance. Endocrine Reviews, Volume 46, Issue 1, February 2025, Pages 43–59. https://doi.org/10.1210/endrev/bnae024Park, B.J., Tsunetsugu, Y., Kasetani, T. et al. The physiological effects of Shinrin-yoku (forest bathing): evidence from field experiments in 24 forests across Japan. Environ Health Prev Med 15, 18–26 (2010). https://doi.org/10.1007/s12199-009-0086-9Leppäluoto J, Huttunen P, Hirvonen J, Väänänen A, Tuominen M, Vuori J. Endocrine effects of repeated sauna bathing. Acta Physiol Scand. 1986 Nov;128(3):467-70. doi:10.1111/j.1748-1716.1986.tb08000.x.Hussain J, Cohen M. Clinical Effects of Regular Dry Sauna Bathing: A Systematic Review. Evid Based Complement Alternat Med. 2018;2018:1857413. doi:10.1155/2018/1857413.Let’s Connect:Work with Dr. Chris Huff: Premier Cardiovascular HealthFacebook: https://www.facebook.com/chris.huff.9480Instagram: @hufcm Disclaimer: The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before making any decisions about your health or medical treatment.
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    16 min
  • #38: Hypertension — The Silent Killer

    #38: Hypertension — The Silent Killer
    Nov 14 2025
    This episode is sponsored by Lightstone DIRECT. Lightstone DIRECT invites you to partner with a $12B AUM real estate institution as you grow your portfolio. Access the same single-asset multifamily and industrial deals Lightstone pursues with its own capital – Lightstone co-invests a minimum of 20% in each deal alongside individual investors like you. You’re an institution. Time to invest like one.–In this episode, Dr. Huff unpacks the science, misconceptions, and practical strategies surrounding hypertension—affecting nearly half of U.S. adults and living up to its name as the “silent killer.” Drawing from the 2025 ACC/AHA guidelines and major studies that transformed blood pressure management, he explains why tighter control saves lives.Dr. Huff walks listeners through proper blood pressure measurement (and why your home cuff readings matter more than the doctor’s office), the difference between primary and secondary hypertension, and major contributors like sodium intake, genetics, obesity, sleep apnea, and alcohol. He also highlights how lifestyle measures—weight loss, DASH nutrition, sauna use, meditation, resistance training, aerobic work, and even isometric exercises—can move blood pressure by 5–10 points each.From personal anecdotes to clinical nuance, this episode gives listeners a clear, actionable roadmap for protecting long-term cardiovascular health and preventing the devastating complications of uncontrolled hypertension.What Listeners Will LearnHow Hypertension Is Defined — Updated 2025 ACC/AHA ranges for normal, elevated, Stage 1, and Stage 2 hypertension.Why It’s Called the Silent Killer — Why most people have no symptoms until major organ damage occurs.How to Measure Blood Pressure Correctly — The “perfect conditions” checklist: seated 5 minutes, empty bladder, proper cuff size, heart-level arm positioning, and more.Primary vs. Secondary Hypertension — The 90–95% of cases caused by genetics/lifestyle vs. reversible causes like renal artery stenosis and sleep apnea.The True Damage of High Blood Pressure — How every 20/10 mmHg rise doubles the risk of death from heart attack or stroke.Lifestyle Strategies That Actually Work — Weight loss, the DASH diet, low sodium, adequate potassium, resistance training, aerobic training, sauna, meditation, breath work, and key supplements.When Medication Is Necessary — How to think about meds vs. lifestyle changes, and which drug classes are typically first-line.Debunking Myths — Why guidelines didn’t tighten “to prescribe more meds,” and valuable insights from the SPRINT trial.Key TakeawayHypertension doesn’t scream—it whispers. And that silence makes it deadly. But the good news is that blood pressure is one of the most modifiable risk factors in medicine. Through intentional lifestyle changes and early detection, most people can dramatically reduce their risk—and many can achieve normal pressures without medications. Small daily choices can restore vascular health, protect the heart and brain, and prevent the long-term consequences of uncontrolled hypertension.ReferencesWhelton PK, Carey RM, Aronow WS, et al. 2017 ACC/AHA/AAPA/ABC/ACPM/AGS/APhA/ASH/ASPC/NMA/PCNA Guideline for the Prevention, Detection, Evaluation, and Management of High Blood Pressure in Adults. J Am Coll Cardiol. 2018;71(19):e127–e248. doi:10.1016/j.jacc.2017.11.006 SPRINT Research Group. A randomized trial of intensive versus standard blood-pressure control. N Engl J Med. 2015;373(22):2103–2116. doi:10.1056/NEJMoa1511939Lewington S, Clarke R, Qizilbash N, Peto R, Collins R; Prospective Studies Collaboration. Age-specific relevance of usual blood pressure to vascular mortality. Lancet. 2002;360(9349):1903–1913. doi:10.1016/S0140-6736(02)11911-8Law MR, Morris JK, Wald NJ. Use of blood pressure–lowering drugs in the prevention of cardiovascular disease: meta-analysis of 147 randomized trials. Lancet. 2003;362(9395):1527–1535. doi:10.1016/S0140-6736(03)14739-3Cornelissen V, Smart N. Exercise training for blood pressure: a systematic review and meta-analysis. J Am Heart Assoc. 2013;2:e004473.Appel LJ. Lifestyle modification as a means to prevent and treat high blood pressure. J Am Soc Nephrol. 2003;14(Suppl 2):S99–S102.Suadoni MT, Atherton I. Berberine for the treatment of hypertension: a systematic review. Complement Ther Clin Pract. 2021;42:101287.Rosenfeldt FL, Haas SJ, Krum H, et al. Coenzyme Q10 in the treatment of hypertension. J Hum Hypertens. 2007;21(4):297–306.Zaccardi F, Laukkanen T, Willeit P, et al. Sauna bathing and incident hypertension. Am J Hypertens. 2017;30(11):1120–1125.Gayda M, Paillard F, Sosner P, et al. Effects of sauna alone and postexercise sauna on blood pressure and hemodynamics in untreated hypertension. J Clin Hypertens. 2012;14(8):553–560.Laukkanen T, Khan H, Zaccardi F, et al. Association between sauna bathing and cardiovascular/all-cause mortality. JAMA Intern Med. 2015;175(4):...
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    31 min
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