In this episode of The Wellness Blueprint, Dr. Caleb Davis and Nicole Davis delve into the importance of fiber. They explore why this often-overlooked nutrient is one of the biggest game changers for long-term health.

From soluble vs. insoluble fiber to where you can actually find them in your diet, they break down how fiber supports everything from gut health and heart function to muscle strength and joint longevity. They uncover research showing that fiber-rich diets help reduce the risk of diabetes, colorectal cancer, and even osteoarthritis, all while keeping you feeling stronger and more energized.

You’ll also hear their best real-world tips for increasing fiber without digestive backlash — and a few words of caution for those tempted to go overboard. It’s an episode packed with practical insight, humor, and an empowering message: what you eat today builds the foundation for your future health.

If you want to understand how a simple dietary shift can improve nearly every system in your body, this is the episode to tune into.

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Five months, a big move, a new job—and the biggest change of all: becoming parents. We’re back with a candid look at how the early months of parenthood reshape your health—sleep, stress, and the subtle ways decision fatigue hijacks your day. As new adoptive parents, we compare what worked, what didn’t, and how small choices stack up when life runs on 90-minute intervals.

We break down the physiology of broken sleep, why cortisol sticks around when you’re always on alert, and how stress drains willpower and fuels poor choices. Then we pivot to practical fixes that fit newborn chaos: full-night trade-offs, simple sleep hygiene, and light exercise like stroller walks that lower blood pressure and steady mood. We also flag warning signs of sleep apnea and when to get screened.

Mental health sits at the core. We talk openly about postpartum depression, how screening has evolved, and why asking for help is strength, not failure. Community becomes medicine—family, friends, faith, and neighbors—and we share what rebuilding support looked like after moving away.

Finally, we explore research linking parenthood to meaning and longevity, and the small habits that bring back balance: prepping the diaper bag at night, easy meals on autopilot, and giving yourself grace to drop what doesn’t matter.

If you’re a new parent—or love one—this episode blends science, strategy, and solidarity. Subscribe, share with a 2 a.m. friend, and leave your best tip—we’ll feature our favorites in a future episode.

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Sweating it out in the sauna goes far beyond relaxation – Dr. Caleb and Nicole Davis unpack the surprising science behind sauna therapy and its remarkable impact on human health.

The cardiovascular benefits alone are striking. Research from Finland following 2,300 participants over two decades found those using saunas 4-7 times weekly had 50% lower risk of dying from heart disease compared to once-weekly users. The physiological mechanisms make perfect sense: heart rates increase to 130-140 BPM (similar to brisk walking), blood vessels dilate, and vascular flexibility improves dramatically over time.

But the most fascinating aspect might be heat shock proteins – specialized cellular protectors your body produces when exposed to high temperatures. These proteins prevent cell damage and potentially reduce Alzheimer's risk by up to 60%. For athletes, post-workout sauna sessions have been shown to improve recovery time, increase blood volume, and enhance performance metrics like jump height and endurance capacity.

We share our personal journey from sauna skeptics to enthusiasts, break down the different types (traditional Finnish, infrared, steam), discuss realistic costs, and provide practical guidelines for temperature, session length, and frequency. Perfect for wellness-minded individuals who appreciate evidence-based approaches to health optimization.

Ready to experience the "butter baby" phenomenon? Listen now to discover if sauna therapy deserves a place in your wellness routine.

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