Saturated Fat in 2025: What the Evidence Shows
Doctor Turned Health Coach
Saturated fat has become one of the most debated nutrition topics in recent years. Some people believe it has no role in heart disease. Others believe it should be avoided entirely. In this episode, I walk through what current evidence actually suggests, without absolutes or fear-based messaging. We discuss: Why medicine works on evidence, not certainty Who saturated fat may be a problem for and who it may not be Why individual risk matters more than blanket rules How saturated fat adds up across the day Practical percentage targets based on risk and calorie intake Why replacing...
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How to Build Healthy Habits Without Burning Out
Doctor Turned Health Coach
Many adults in their 30-50s start a healthy lifestyle feeling motivated, excited, and ready to change everything at once. And then they burn out. In this episode, I explain the most common reasons health coaching clients give up on healthy habits, even when they are doing “the right things.” We talk about: Why taking on too much too quickly leads to burnout How the brain is wired to resist rapid change Why slow, almost unnoticeable changes work better long term How to stay motivated when results feel slow The importance of believing in the process, not just the outcome If you...
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Why Consistency Beats Motivation Every Time
Doctor Turned Health Coach
Most long-term health success comes from boring, repeatable habits. In this episode, I talk about something that sounds simple but is incredibly powerful: consistency and persistence. When it comes to health, most of the outcomes we admire later in life are not the result of extreme effort or dramatic sacrifice. They come from small, repeatable habits done over many years. This is hard to appreciate when you are younger because it is difficult to imagine yourself decades into the future. I share examples from health, business, athletics, and my own experience with rock climbing to explain how...
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Is Intermittent Fasting Really the Secret to Health?
Doctor Turned Health Coach
Most of the benefits people credit to fasting come from fewer calories. In this episode, I answer a question I get often from clients about intermittent fasting. I review the research, look at the data, and share how I personally think about fasting from a health coaching perspective. Intermittent fasting does not have one strict definition. Simply not eating overnight already counts. Many people overlook this, even though late-night and early-morning eating is very common and often tied to blood sugar instability. I explain why much of the benefit attributed to fasting comes down to calorie...
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My Simple Grocery Philosophy for Eating Better on Less
Doctor Turned Health Coach
A simpler grocery strategy saves money and improves health. In this episode, I share my personal approach to grocery shopping, eating at home, and keeping food simple. This is not a strict diet plan or a list of trendy superfoods. It is a practical way of eating that saves money and supports long-term health. I talk about why bulk foods like potatoes, onions, beans, and rice form a strong nutritional foundation. With just a few staple items, most of your nutritional needs can be met without relying on expensive or heavily marketed foods. I also explain why shopping seasonally matters, how...
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Lonely or Just Alone? The Difference That Changes Everything
Doctor Turned Health Coach
You can be surrounded by people and still feel deeply lonely. In this episode, I record a quiet reflection while walking through a park in Bend, Oregon. I notice people connecting in small ways, waving, walking dogs, sharing space. It sparks a conversation about loneliness, and how different it is from simply being alone. Being alone can be a chapter of life. A breakup. Loss. Aging. A season where more responsibility falls on you and there is less time or energy for deep social connection. That does not automatically mean loneliness. Loneliness often comes from feeling separate. From believing...
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A Glass of Wine Could Change Everything - A Case Story in My Health Coaching Practice
Doctor Turned Health Coach
In this episode, I explore the impactful small changes that can lead to significant improvements in weight management and overall well-being. Sometimes all it takes is a glass of wine! Drawing from my experience as a former family medicine physician turned health coach, I share a transformative client story where minor adjustments, such as reevaluating one glass of wine, can help navigate challenges during life transitions like menopause. We discuss the importance of listening to our bodies, the gradual replacement of indulgences with healthier alternatives, and the necessity of...
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How to Get Your Blood Sugar Back Down
Doctor Turned Health Coach
So you were told that your blood sugar is high or that you are diabetic, what do you do now? The good news is that in the early stages of this disease there is a lot that you can do to help reverse the damage from elevated blood sugars. The most important thing is to understand that the decisions you make will have the biggest overall impact on your insulin and serum glucose. Website and Health Coaching: Subscribe to my free Healthy Aging newsletter: Follow me on Instagram: Join me on Facebook: --------------------------- If you are looking for a guide to help you navigate your...
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Training Your Brain to Accomplish Your Goals - Rewiring Your Brain
Doctor Turned Health Coach
In this episode, I discuss the concept of brain rewiring and how our environments influence it. Using insights from neuroscience, I explain the importance of mindset in incorporating exercise into daily routines. By reframing perceptions and employing techniques like mindfulness, I highlight ways to foster a positive relationship with physical activity. Additionally, I connect these ideas to emotional relationships and dietary choices, offering strategies to support healthy aging and facilitate smoother changes in health and wellness. Introduction to Brain Rewiring Transforming Health...
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Healthy Aging Score - What's Yours? Take the Quiz Today
Doctor Turned Health Coach
To know for sure whether you're doing the right things to take care of your health it's good to have some metrics to follow. I designed this interactive quiz for you to take to find out if you are on track to age well, stay healthy comma and avoid all the common chronic diseases in the US. Take the quiz below: Website and Health Coaching: Subscribe to my free Healthy Aging newsletter: Follow me on Instagram: Join me on Facebook: --------------------------- If you are looking for a guide to help you navigate your health, with me. If you're not quite ready and want to get to...
info_outlineIn this short episode I explain the real purpose of meal planning: control in a world of constant food options, steady energy without long gaps between meals, and better nutrient-to-calorie choices so your body can do what it does best, which is to heal. I share how I start clients with one meal or one day each week, why fewer choices lower stress, and how basic pantry items like grains, beans, frozen veg, a good spread let you build quick, high-quality meals. Next episode, I’ll cover how to start a simple meal plan that actually sticks.
Website and Health Coaching:
https://www.drashori.com
Subscribe to my free Healthy Aging newsletter:
https://newsletter.drashori.com/
Follow me on Instagram:
https://www.instagram.com/DrAshoriMD
Join me on Facebook:
https://www.facebook.com/DrAshoriMD
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If you are looking for a guide to help you navigate your health, book a 1-hour paid session with me. If you're not quite ready and want to get to know me better, book a free 15-minute introduction session.
Not ready to book a session? Get your healthy aging score or find out your healthy aging type by taking these fun, free quizes on my website.
Thank you for listening to this week's episode of Doctor Turned Health Coach by Mohammad Ashori MD. I would love your support by subscribing to this podcast, sharing it with someone you love, and leaving me a review on your favorite podcast app.
-Dr. Ashori MD