The Dr. Josh Axe Show

Most people fail at health not because they lack willpower — they start in the wrong order. In this episode, Dr. Josh Axe walks through the exact 7-step sequence he would follow if he had to rebuild his health from zero: the things that make the biggest difference fastest, layered so each one makes the next easier.

 

**In this episode:**

- Why 88% of Americans are metabolically unhealthy — and the one blood marker most doctors skip that predicts disease a decade early

- The sleep fix that beats duration: why a consistent wake time (not more hours) cuts risk of death by up to 48%

- The ancient after-meal walk that matched a full 45-minute workout for 24-hour blood sugar control

- Why resistance training twice a week is the highest-return investment if you're over 40 — and why body weight and bands count

- The "crowd out, don't cut out" food strategy that helped Josh's patients reverse autoimmune disease and hypothyroidism without giving up the meals they loved

- Why guarding your peace isn't soft advice — church attendance alone was linked to a 33% lower risk of death over 16 years, and the physiology behind it is real

 

 

Uncover what’s really going on in your body with advanced biomarker testing for hormones, thyroid, and metabolism— plus a 1-hour consultation with a Senior Health Advisor! →  http://mybloodwork.com

 

Thank you to our sponsors!

Sunlighten Sauna: https://get.sunlighten.com/axepodcast

Manukora Manuka Honey: https://manukora.com/axe

 

Watch The Dr. Josh Axe Show every Monday & Thursday on YouTube: https://www.youtube.com/@drjoshaxe?sub_confirmation=1

 

🎧 Early Access!

Our listeners enjoy every episode before anyone else! Tune in below and join our exclusive group of listeners →

Spotify: https://bit.ly/DrJoshAxeSpotify

Apple Podcast: https://apple.co/3JDvWcS

 

Pre-order my NEW BOOK, Heal Your Cells → healyourcellsbook.com

 

Watch my free training on how to naturally balance your blood sugar and reverse your symptoms → http://DrAxeDiabetesClass.com

 

Discover practical steps you can take today to start healing your thyroid naturally →   http://DrAxeThyroidClass.com

 

If you’re ready to start feeling like yourself again and balance your hormones, take my free class → http://DrAxeHormoneClass.com

 

CONNECT WITH DR. JOSH AXE

Instagram → https://www.instagram.com/drjoshaxe/

Facebook → https://www.facebook.com/DrJoshAxe/

TikTok → https://www.tiktok.com/@thedrjoshaxeshow/

X → https://x.com/drjoshaxe/

LinkedIn → https://www.linkedin.com/in/joshaxe

Website →  http://thehealthinstitute.com

Sign up for my newsletter → https://bit.ly/4oE9Jf3

Ask Dr. Axe → http://speakpipe.com/drjoshaxe 

 

0:00 Introduction — why health is a sequencing problem

4:28 The 88% statistic — what metabolically healthy actually means

5:30 The 5 ordinary habits linked to 12–14 extra years of life

9:04 Step 1 — Know your numbers (the blood markers that matter most)

11:30 Step 2 — Anchor your wake-up time first

13:20 Step 3 — Walk after your meals

16:00 Step 4 — Lift twice a week (especially if you're over 40)

21:07 Step 5 — Crowd out, don't cut out

24:30 Step 6 — Fix your gut with fermented foods and fiber

28:00 Step 7 — Guard your peace and build joy

30:25 Weekly action plan + closing encouragement

30:48 Free resource: Top 25 Blood Markers PDF

 

 

DISCLAIMER

This content is strictly the opinion of Dr. Josh Axe and is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Axe nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.

 

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Most people treating anxiety are starting in the wrong place. Madison Prewett Troutt — author, speaker, and podcast host — makes the case that anxiety, loneliness, and chronic exhaustion are primarily spiritual battles, and that no supplement or protocol will produce lasting freedom until the foundation is addressed first.

**In this episode:**
- Why your body is a temple and what it actually means to steward it well — physically, spiritually, and relationally
- The three things every human needs to be truly healthy: connection to God, connection to people, and connection to the earth
- Satan's specific strategies to keep you stuck in fear, comparison, and compromise — and how to recognize them
- A real spiritual prescription for overcoming anxiety (prayer, confession, praise, gratitude, and addressing childhood trauma)
- How community, marriage, and mentorship shape your health just as much as what you eat
- The health habits Madison and Grant actually practice — cold plunge, infrared sauna, and the mindset behind all of it

Uncover what’s really going on in your body with advanced biomarker testing for hormones, thyroid, and metabolism— plus a 1-hour consultation with a Senior Health Advisor! →  http://mybloodwork.com

Thank you to our sponsors!
Sunlighten Sauna: https://get.sunlighten.com/axepodcast
Manukora Manuka Honey: https://manukora.com/axe

Watch The Dr. Josh Axe Show every Monday & Thursday on YouTube: https://www.youtube.com/@drjoshaxe?sub_confirmation=1

🎧 Early Access!
Our listeners enjoy every episode before anyone else! Tune in below and join our exclusive group of listeners → 
Spotify: https://bit.ly/DrJoshAxeSpotify
Apple Podcast: https://apple.co/3JDvWcS

Pre-order my NEW BOOK, Heal Your Cells → healyourcellsbook.com

Watch my free training on how to naturally balance your blood sugar and reverse your symptoms → http://DrAxeDiabetesClass.com

Discover practical steps you can take today to start healing your thyroid naturally →   http://DrAxeThyroidClass.com

If you’re ready to start feeling like yourself again and balance your hormones, take my free class → http://DrAxeHormoneClass.com

CONNECT WITH DR. JOSH AXE
Instagram → https://www.instagram.com/drjoshaxe/
Facebook → https://www.facebook.com/DrJoshAxe/
TikTok → https://www.tiktok.com/@thedrjoshaxeshow/
X → https://x.com/drjoshaxe/
LinkedIn → https://www.linkedin.com/in/joshaxe
Website →  http://thehealthinstitute.com
Sign up for my newsletter → https://bit.ly/4oE9Jf3
Ask Dr. Axe → http://speakpipe.com/drjoshaxe  

CONNECT WITH GUEST
Instagram → https://www.instagram.com/madiprew
Facebook → https://www.facebook.com/p/Madison_Prewett-100071149486251/
TikTok → https://www.facebook.com/p/Madison_Prewett-100071149486251/
Order Book → www.daretobetruebook.com

0:00 Introduction — Who Is Madison Prewett Troutt?
4:00 Why Christians Should Prioritize Physical Health
4:16 Your Body Is a Temple: What That Actually Means
7:37 The Loneliness and Anxiety Epidemic in a Younger Generation
10:33 The Three Pillars of True Health: God, People, Nature
12:15 A Spiritual Prescription for Overcoming Anxiety
15:03 Childhood Trauma and Breaking Negative Thought Patterns
26:57 Spiritual Warfare: What the Enemy Is Actually After
34:11 Community, Christian Schools, and Who You Surround Yourself With
41:53 People Worth Modeling Your Life After
45:36 What Great Marriages Teach Us
54:24 How Women Battle Comparison and Criticism Differently
1:05:08 Facing Public Criticism and Staying Grounded in Truth
1:08:48 Grant and Madison's Real Health Habits

DISCLAIMER
This content is strictly the opinion of Dr. Josh Axe and is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Axe nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.

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Are you eating well, moving your body, and trying to sleep better — but still feeling older than you should? Stiffer joints, lower energy, and a sense that the last few years have aged you faster than the years before? That feeling has a cause, and it is not laziness or bad genetics.

In this episode, we dive into why aging happens inside your cells first, and how your body catches up later. I walk through the 4 specific drivers that accelerate cellular aging and the 5 evidence-backed levers you can use to slow — and in some cases reverse — that process.

Stay until the end for the clinical trial where participants did not just slow cellular aging… but after five years, they measurably turned it backward.

In this episode, you'll learn:

• Why your biological age — not the number on your driver's license — determines how you feel, think, and move
• The 4 key mechanisms breaking down your cells right now, including telomere shortening, mitochondrial decline, slowed autophagy, and senescent cell buildup
• How telomeres work like the plastic tips on a shoelace, and why emotional stress wears them down faster than almost anything else
• What autophagy is, why your cellular cleanup crew slows with age, and how to switch it back on
• Why resistance training is the single most powerful tool for building new mitochondria and slowing cellular aging
• The specific fats that keep your cell membranes flexible and springy — and the ones that make them brittle
• How deep sleep triggers growth hormone release, clears damaged proteins, and runs the brain's overnight repair cycle
• The 9 blood biomarkers from a 2018 study in the journal Aging that predict longevity better than chronological age
• The five-year lifestyle trial where one group lengthened their telomeres by 10% while the control group's shortened by 3%

Download the FREE "Cellular Repair Guide" here: https://guide.thehealthinstitute.com/l-386

Find out what's really happening inside your body with advanced at-home biomarker testing — which includes a 60 minute consultation to review your results and learn about our cellular healing protocols at The Health Institute → http://mybloodwork.com

Thank you to our sponsors!
Sunlighten Sauna: https://get.sunlighten.com/axepodcast
Manukora Manuka Honey: https://manukora.com/axe

Watch The Dr. Josh Axe Show every Monday & Thursday on YouTube:
https://www.youtube.com/@drjoshaxe?sub_confirmation=1

🎧 Early Access!

Our listeners enjoy every episode before anyone else! Tune in below and join our exclusive group of listeners.

Spotify:
https://bit.ly/DrJoshAxeSpotify

Apple Podcasts:
https://apple.co/3JDvWcS

Pre-order my new book, Heal Your Cells:
http://healyourcellsbook.com/

Watch my free training on naturally balancing blood sugar:
http://DrAxeDiabetesClass.com

Discover practical steps you can take to support your thyroid naturally:
http://DrAxeThyroidClass.com

If you're ready to balance your hormones and restore your health:
http://DrAxeHormoneClass.com

CONNECT WITH DR. JOSH AXE

Instagram → https://www.instagram.com/drjoshaxe/

Facebook → https://www.facebook.com/DrJoshAxe/

TikTok → https://www.tiktok.com/@thedrjoshaxeshow/

X → https://x.com/drjoshaxe/

LinkedIn → https://www.linkedin.com/in/joshaxe

Website → http://thehealthinstitute.com

Sign up for my newsletter → https://bit.ly/4oE9Jf3

Ask Dr. Axe → http://speakpipe.com/drjoshaxe

TIMESTAMPS

0:00 Why Your Cells Age Faster Than You
1:08 Chronological vs. Biological Age
1:32 The 20-Year Gap Between Same-Age People
2:12 Dr. Axe's Father and the 76-Year-Old Stranger
4:18 Blood Biomarkers That Reveal Your Real Age
5:09 Genetics vs. Lifestyle: The Twin Study
8:35 Telomeres: Your Cellular Aging Clock
9:44 Autophagy and Your Cellular Cleanup Crew
10:47 Senescent Cells and Why They Must Go
12:31 Lever 1: Lift Heavy to Build Mitochondria
14:44 Lever 2: Eat Fats That Protect Cell Membranes
15:31 Lever 3: Feed the Repair, Not the Damage
17:05 Lever 4: Protect Deep Sleep
18:53 Lever 5: Manage Stress and Build Peace
21:35 The Study That Reversed Cellular Age
23:50 Your Simple Starting Plan This Week
24:56 Free Cellular Healing Guide and Book Recap

DISCLAIMER

This content is strictly the opinion of Dr. Josh Axe and is intended for informational and educational purposes only. It is not intended to provide medical advice or replace medical advice from a qualified healthcare professional. Anyone considering dietary, supplement, or lifestyle changes should consult their physician before beginning any program.

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Your gut lining is thinner than you think — and that single fact may explain your skin issues, hormonal chaos, and stubborn inflammation. Dr. Kellyann Petrucci, known as the Queen of Bone Broth, joins Dr. Axe to walk through the food-based protocols she has used with patients for 30 years to heal the gut, support collagen, and ease menopause symptoms naturally.

**In this episode:**
- Why bone broth and collagen directly repair the gut lining — and which amino acids (glycine, proline, hydroxyproline) are doing the work
- The counterintuitive reason raw vegetables can make gut problems worse, and what to eat instead when your digestion is already compromised
- How the HPA axis drives hot flashes and what cortisol management actually looks like in a menopause protocol
- Why blood sugar is almost always the upstream problem behind heart risk — and how metabolic flexibility through bone broth fasting addresses the root cause
- The case for a “mono diet” during acute gut distress, drawn from Dr. Kellyann’s clinical experience and her time studying at a Swiss healing clinic
- How spirituality, gratitude, and reducing chronic stress affect cellular healing — and why Dr. Kellyann considers this non-negotiable in practice

Uncover what’s really going on in your body with advanced biomarker testing for hormones, thyroid, and metabolism— plus a 1-hour consultation with a Senior Health Advisor! →  ⁠http://mybloodwork.com⁠

Thank you to our sponsors!
Sunlighten Sauna: ⁠https://get.sunlighten.com/axepodcast⁠
Manukora Manuka Honey: ⁠https://manukora.com/axe⁠

Watch The Dr. Josh Axe Show every Monday & Thursday on YouTube: ⁠   / @drjoshaxe  ⁠

🎧 Early Access!
Our listeners enjoy every episode before anyone else! Tune in below and join our exclusive group of listeners → 
Spotify: ⁠https://bit.ly/DrJoshAxeSpotify⁠
Apple Podcast: ⁠https://apple.co/3JDvWcS⁠

Pre-order my NEW BOOK, Heal Your Cells → ⁠http://healyourcellsbook.com/⁠

Watch my free training on how to naturally balance your blood sugar and reverse your symptoms → ⁠http://DrAxeDiabetesClass.com⁠

Discover practical steps you can take today to start healing your thyroid naturally →   ⁠http://DrAxeThyroidClass.com⁠

If you’re ready to start feeling like yourself again and balance your hormones, take my free class → ⁠http://DrAxeHormoneClass.com⁠

CONNECT WITH DR. JOSH AXE
Instagram → ⁠  / drjoshaxe  ⁠
Facebook → ⁠  / drjoshaxe  ⁠
TikTok → ⁠  / thedrjoshaxeshow  ⁠
X → ⁠https://x.com/drjoshaxe/⁠
LinkedIn → ⁠  / joshaxe  ⁠
Website →  ⁠http://thehealthinstitute.com⁠
Sign up for my newsletter → ⁠https://bit.ly/4oE9Jf3⁠
Ask Dr. Axe → ⁠http://speakpipe.com/drjoshaxe⁠  

CONNECT WITH GUEST
Instagram → ⁠ https://www.instagram.com/drkellyannofficial/⁠
Website → ⁠https://drkellyann.com/

CHAPTERS:
0:00 Pre-show conversation: peptides, blood work & personalized medicine
1:45 Introduction — Dr. Kellyann Petrucci, the Queen of Bone Broth
2:56 How bone broth became a category, not just a product
7:24 What bone broth actually does inside the gut lining
11:27 Glycine: the longevity amino acid hiding in your broth
13:05 Collagen, gut lining, and bone health in perimenopause
17:19 Why raw vegetables hurt a compromised gut
22:29 The single biggest driver of gut dysfunction today
28:36 Mono diet protocol: how to eat when you’re truly sick
50:09 Hot flashes, the HPA axis & cortisol’s role in menopause
57:17 Bone broth fasting, autophagy & metabolic flexibility
58:52 Why heart disease almost always starts with blood sugar
59:51 Spirituality, gratitude & healing at the cellular level

DISCLAIMER
This content is strictly the opinion of Dr. Josh Axe and is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Axe nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.

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Are you taking fish oil, turmeric, greens powders, and dozens of other supplements but still waking up feeling stiff, inflamed, and exhausted?

Dr. Josh Axe reveals a surprising truth: you can't supplement your way out of an inflammatory diet.

In this episode, Dr. Axe explains why the foods you eat every day have a far greater impact on inflammation than any pill ever could. Drawing from the latest research and years of clinical experience, he reveals the seven foods that naturally lower inflammation, activate your body's own healing pathways, and help protect against heart disease, diabetes, autoimmune disease, digestive disorders, and accelerated aging.

You'll discover why inflammation isn't always bad, how chronic inflammation quietly fuels disease, and why the Mediterranean diet consistently outperforms supplements in scientific studies.

In this episode, you'll learn:

• Why inflammation is the hidden driver behind most chronic illnesses

• Why whole foods outperform supplements

• The truth about fish oil versus eating wild-caught fish

• Why extra-virgin olive oil acts like a natural anti-inflammatory compound

• How berries, pomegranates, and tart cherries help switch off inflammatory genes

• Why cruciferous vegetables support detoxification and cellular repair

• How fermented foods help restore the gut microbiome

• The best nuts and seeds for reducing inflammation

• How herbs and spices such as turmeric, ginger, garlic, cinnamon, and rosemary work together to enhance healing

• Dr. Axe's blueprint for creating anti-inflammatory meals

Get Dr. Axe's FREE Anti-Inflammatory Food Guide: https://drive.google.com/file/d/1l14-wCcdPfx3oU3qgjlC7sLmVJcs24NO/view?usp=sharing

Uncover what's really happening inside your body with advanced biomarker testing for hormones, inflammation, thyroid function, and metabolism—plus a one-hour consultation with a Senior Health Advisor.

→ http://mybloodwork.com

Thank you to our sponsors!

Sunlighten Sauna: https://get.sunlighten.com/axepodcast

Manukora Manuka Honey: https://manukora.com/axe

Watch The Dr. Josh Axe Show every Monday & Thursday on YouTube:
https://www.youtube.com/@drjoshaxe?sub_confirmation=1

🎧 Early Access!

Our listeners enjoy every episode before anyone else! Tune in below and join our exclusive group of listeners.

Spotify:
https://bit.ly/DrJoshAxeSpotify

Apple Podcasts:
https://apple.co/3JDvWcS

Pre-order my new book, Heal Your Cells:
http://healyourcellsbook.com/

Watch my free training on naturally balancing blood sugar:
http://DrAxeDiabetesClass.com

Discover practical steps you can take to support your thyroid naturally:
http://DrAxeThyroidClass.com

If you're ready to balance your hormones and restore your health:
http://DrAxeHormoneClass.com

CONNECT WITH DR. JOSH AXE

Instagram → https://www.instagram.com/drjoshaxe/

Facebook → https://www.facebook.com/DrJoshAxe/

TikTok → https://www.tiktok.com/@thedrjoshaxeshow/

X → https://x.com/drjoshaxe/

LinkedIn → https://www.linkedin.com/in/joshaxe

Website → http://thehealthinstitute.com

Sign up for my newsletter → https://bit.ly/4oE9Jf3

Ask Dr. Axe → http://speakpipe.com/drjoshaxe

TIMESTAMPS

00:00 Why Supplements Aren't Working

01:05 Why Chronic Inflammation Is So Dangerous

03:11 Why Food Beats Supplements

05:10 The Food Matrix Explained

07:43 Food #1: Wild-Caught Salmon and Fatty Fish

11:01 Food #2: Extra-Virgin Olive Oil

13:39 Food #3: Berries, Tart Cherries, and Pomegranates

16:00 Food #4: Leafy Greens and Cruciferous Vegetables

18:21 Food #5: Fermented Foods

20:42 Food #6: Walnuts, Flax Seeds, and Pumpkin Seeds

22:33 Food #7: Turmeric, Ginger, Garlic, and Other Healing Spices

25:17 How to Build an Anti-Inflammatory Plate

26:33 God's Design for Healing Foods

27:15 Dr. Axe's Weekly Anti-Inflammation Plan

27:56 Why You Can't Supplement Your Way Out of a Poor Diet

28:25 The Anti-Inflammatory Food Guide

29:04 Final Thoughts

DISCLAIMER

This content is strictly the opinion of Dr. Josh Axe and is intended for informational and educational purposes only. It is not intended to provide medical advice or replace medical advice from a qualified healthcare professional. Anyone considering dietary, supplement, or lifestyle changes should consult their physician before beginning any program.

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