September 9, 2025 • 27 mins
Heart health tips are more than just diet advice - they’re about the everyday habits that keep your heart strong and resilient. In this episode of The Wellness Connection Podcast, Fiona Kane shares practical ways to protect your heart through better sleep, nutrition, exercise, stress management, and lifestyle choices.
From reducing harmful addictions like smoking or excessive caffeine, to understanding how gratitude and happiness improve heart health, you’ll discover simple, science-backed strategies that make a big difference. If you want to prevent heart disease, boost your energy, and improve your overall well-being, these tips are for you.
Jackson's Instagram (the toddler who has inspired me): https://www.instagram.com/jacksonsnm_journey/
Learn more about booking a nutrition consultation with Fiona: https://informedhealth.com.au/
Learn more about Fiona's speaking and media services: https://fionakane.com.au/
Sign up to receive our newsletter by clicking here.
Instagram
Facebook
LinkedIn
Credit for the music used in this podcast:
The Beat of Nature
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Fiona Kane (00:00):
Hello and welcome to the Wellness Connection Podcast
.
I'm your host, Fiona Kane.
I'm going to give you someheart health tips today.
So the first thing I wanted totalk about is one thing that
people don't think about toomuch and I've heard Dr Ross
Walker, the cardiologist,talking about some of these
things before as well is hetalks about addictions.
(00:21):
We forget sometimes thataddictions are part of the issue
.
So when I talk to my clientsabout whether or not you should
have more good fats or moreprotein or whatever they need to
do to support their hearthealth, part of the issue isn't
always.
It's not just about what youneed to add, it's what you need
to take away, and sometimesthere are other things that
(00:42):
you're using, that you're havingthem instead of actually just
having real food, or you'redoing those things instead of
doing things that are beneficialfor your health.
So, partly the things thatwe're addicted to, sometimes
take away the time or the moneyor the hunger or whatever it is
for the things that would bebeneficial to you, besides the
fact of those things potentiallybeing harmful to you as well.
(01:03):
So those addictions could bemany things.
It could be addiction to drugsor alcohol, which, of course, is
going to be really, reallydamaging to all of your health,
including your heart health.
It could be addiction to food,and I've talked about before
using the word addiction.
I don't really like using theword addiction in association
with food, because the idea, oursolution for addiction, is
(01:26):
avoiding the thing, and youcan't avoid food, so I generally
prefer to use the termhabituation but essentially
eating in an unhealthy way whereyou know you struggle to stop
the food.
Or addiction to drugs andalcohol, as I was talking about
before.
But it might also be otherthings.
It might be addiction to games,to scrolling on the internet,
(01:47):
being on TikTok all of the time,it might be gambling, whatever
it is.
But essentially when you'redoing something that takes up a
lot of your time and energy, andoften these things cause you a
lot of stress, so they eithercause you a lot of stress
because they themselves aredamaging, like the drugs and
alcohol, or they might cause youa lot of stress.
So they either cause you a lotof stress because they
(02:07):
themselves are damaging, likethe drugs and alcohol, or they
might cause you a lot of stressbecause, like the time and
effort, you're doing it.
So if you're spending all ofyour time on the internet and
you should be you could beworking or doing something
useful.
Well, that's going to bestressful because it's going to
reduce how much whether or notyou get a job, or whether or not
you get your work donethroughout the day, or whether
or not you just do life thingsright.
(02:27):
So if you're spending hours andhours every day on the internet
, you know there's a lot of lifethings that aren't happening
for you right?
So it's going to affect yourlife one way or the other,
whether it's your job or yourrelationships or your income or
whatever.
It is Also being online all thetime.
When you're in your onlineworld, sometimes it affects our
ability to actually haverelationships because we're not
dealing with people in the realworld, we're sort of just
(02:49):
dealing with this sort of onlinestuff.
So there's a lot of differentways that addictions can look,
but generally there are thingsthat take away your time and
energy, cause you stress and orcause you physical damage.
So when we're looking at hearthealth, we do need to look at
what are those things.
That could also include smokingor vaping or those kinds of
things, and I'm sure there'sthings I've missed out, but you
(03:10):
get the idea.
Basically it's something thatyou can possibly feel the need
to do, that is not adding toyour life in a positive way and
potentially is detracting.
And drugs too.
It's like one of those thingsthat sometimes I've had clients
come to see me and say you know,I want to learn how to eat
healthily.
(03:30):
And then they've got I don'tknow they're using cocaine or
something like that and lookeach to their own.
You do what you want to do, butdon't think using cocaine isn't
going to be damaging for yourheart health, right?
We know that caffeine itself isreally damaging to heart health
and people who overdo caffeineand it doesn't have to be that
much for some people they canend up having something like a
(03:52):
cardiac arrest, which not manypeople survive.
And that actually did happen tomy brother and he was overdoing
the pre-workout drinks andcaffeinated sort of energy
drinks and things like that.
I can't say for sure it's whatcaused it, but he was 33 and fit
and healthy and he had acardiac arrest.
(04:13):
He was lucky he survivedbecause at the time he was a
policeman and he was with otherpolicemen and they did CPR and
ambos came quickly and all thatsort of stuff.
So that's a story that endedwell.
But he was just overdoing thecaffeine, right?
So just caffeine itself can betoo much for your heart, let
(04:34):
alone something like cocaine.
So I've had clients say, oh, whyIs cocaine going to be a
problem for my heart?
Well, of course it is right,because what we've got to think
about with a lot of these drugs,a lot of these drugs will speed
up our heart or slow down ourheart, or sometimes they do both
.
People will have something likean upper at the same time as
they'll have it with alcohol,right.
So a lot of drugs people takewhen they drink alcohol.
(04:54):
So they're having something toslow down your system and
something to speed up at thesame time.
Not good for your heart, verypossible that it could kill you.
So please consider, you know,do what you want if you're an
adult, but just don't think thatyou're not damaging your heart
or you're not causing yourselfbig risk there.
Right, and it's great to have ahealthy diet.
But if you have a healthy dietand you're overdoing it on the
(05:15):
drugs or using those sorts ofdrugs at all, it could be an
issue, and actually not evenjust illicit drugs, it could
actually be prescribed drugs aswell.
You've always got to assesswhatever treatments you're using
and whether or not they aresuitable for you and whether or
not they're helping you orwhether or not they might be
causing you damage.
More often than not, it'sthings like kidney and liver
(05:36):
damage that drugs can cause.
But all damage in the body,those damage to any of your
organs, may or may not affectyour heart, ultimately the body.
Those damage to any of yourorgans may or may not affect
your heart ultimately.
So okay, addictions is onething.
So the next thing is you knowgood sleep habits.
So there is a lot of evidence tosay that.
You know people with sleepapnea, people who are sort of
(05:58):
not breathing properlythroughout the night.
There's a really high risk ofheart disease associated with
that, because you're just notgetting enough oxygen and you're
not getting enough qualitysleep.
And our sleep time is where alot of really important things
happen in the body.
So a lot of that rest anddigest stuff, where your body
detoxifies, where your brainkind of deals with maybe
(06:20):
whatever's going on throughoutthe day and files things in the
right spot and essentially yourbody does all of its processes
it needs to do to recover andreplenish.
And if you're not gettinghealthy sleep and you're awake a
lot of the night and notgetting oxygen, that's really
going to affect you.
So the other thing too is thatyou know, I see this with people
(06:41):
where they say that I'm tiredall of the time and then I ask
them what time they go to bedand they say, well, I've been
watching a TV show till two inthe morning or playing on the
internet or whatever it is.
It's just not feasible,especially not long-term.
So if you're wondering whyyou're tired and you're going to
bed at 2am, there's a clue,right, and it might sound like
(07:01):
it's something really silly tosay, but we often don't.
I don't know.
It's a weird thing how we kindof just go, oh I'm tired, and we
don't stop and look at our own,the choices that we've made and
how those choices impact.
So obviously, going to bed at areasonable time and getting you
know at least seven hours sleepis best for most people.
I don't think people, even thepeople who say they can do with
(07:23):
it I don't think you should begetting less than six hours and
it could be split up, especiallyas we get older.
We don't always sleep as well,but sometimes older people will
do two shifts or something butgetting enough sleep and having
really really good sleep habitsbecause if you're up until 2am
and then you're going to gettingup at 6am or 7am, that's not
enough sleep.
And the thing is then, whatadds to that then is then you're
(07:47):
going to be tired and becauseyou're going to be tired, you're
going to make poor choices.
So whether or not that's likehigher risk of having a car
accident, all those things whichis part of it, but it's also
you're going to be reaching forlots of caffeine and sugar and
stuff to pep you up becauseyou're going to feel tired.
So the more tired we are, wemake poor choices and either we
do exercise but we hurtourselves because we're fatigued
(08:10):
, or we don't exercise becausewe're too tired to right.
So it's kind of one of thosethings that these things seep
into each other, right?
So if you're doing theaddiction thing, you're probably
not taking time to do theexercise.
If you're up all night or notgetting enough sleep, then
you're probably too tired to dothe exercise or more likely to
hurt yourself, you're morelikely to eat junk food, that
sort of thing.
So it's kind of the thing withall of these things is they do,
(08:34):
like I said, they bleed intoeach other and drive each other.
So getting good quality sleepis really important.
So the next one on the list isnutrition, and of course I've
talked about nutrition a lothere and I'm not going to go
into it in a lot of detail here.
But essentially, good quality,healthy diet, real food, where
you're having protein with everymeal, you're having plenty of
(08:56):
colorful vegetables, a littlebit of fruit, especially the
colorful berry kind you know,like things like blueberries,
those things that are sort ofchock-block full of antioxidants
and lots of nutrition.
Eating things like eggs, whichare really healthy, not leaving
out the yolks and good qualityfats.
So that could be the oils thatare in fish and or, taking fish
(09:18):
oil, it could be your olive oil,the fats that come naturally in
food, like I said, like theeggs, things like walnuts, so
those avocados, that kind ofthing.
So basically, a healthy dietwith plenty of good fats, lovely
serves of protein and themajority of your carbs being
colorful vegetables and somefruit.
(09:39):
Generally speaking, that's areally, really healthy diet and
you might have a little bit ontop of that, a little bit of
bread or some other kind ofgrains or rice or whatever it is
for you that that works wellfor you.
But generally speaking, if thecore diet is, you know, the
protein, the good fats and thecolorful fruit and vegetables,
that's a really good way to be.
(09:59):
Now, what's happened here?
For some reason, my computerfell asleep.
Okay, we're back.
Don't think it stopped, it'sjust my computer went off.
So, anyway, that's just ageneral idea.
With eating a healthy diet,it's essentially a healthy diet
(10:19):
that helps balance your bloodglucose levels and when you're
balancing your blood glucoselevels, then that helps prevent
things like type 2 diabetes andinsulin resistance and that's
one of the biggest things from adietary point of view that
actually drives heart disease.
So it's a really good way to gois to eat a really really
balanced diet.
(10:40):
So the next thing on our list isactually exercise.
Exercise is really importantand it's amazing the number of
people you speak to and theyjust don't understand the
importance of exercise.
Exercise is really importantand it's amazing the number of
people you speak to and theyjust don't understand the
importance of exercise.
But it is really, reallyimportant for heart health.
So obviously we know most of ushave heard about it's called
cardio right, where youessentially get puffed.
(11:00):
You get puffed.
You do cardio, whether it'sgoing for a walk or whatever it
is, but moving your body enoughthat you get puffed, obviously
that's using your heart muscle.
It's good for your heart muscle.
Like all of the other muscles,they're there to be used, right.
So it's using them to the pointwhere they work well and
essentially what happens is whenwe do exercise.
(11:24):
So, in regards to heart health,I was looking up on Dr Avadia's
website and he was saying thatheart training is a central
component of metabolic health.
Which heart health is part ofmetabolic health, he says, one
of the most significant thingsyou can do to reduce your risk
of heart attack, strokes andsimilar illnesses.
He says that research showsthat 30 minutes of exercise per
(11:46):
day can vastly improvecardiovascular health,
strengthen muscle walls and,essentially, when you strengthen
those muscle walls, you're ableto pump more blood around your
body, therefore get more oxygenaround your body, and the more
blood you get with eachcontraction, the brain gets more
oxygen, right?
(12:07):
So the result is heart stressis reduced, blood pressure drops
and your body regains controlover its metabolic processes.
Right?
For those of you watching this,I'm sorry you're seeing me tap
on my screen.
I can't use my mouse at themoment so I'm having to touch
the screen, so it's a bit weirdwatching it.
Yeah, I apologize for that.
So anyway, he just said regularexercise may even lead to
(12:30):
improved myocardial perfusion.
So essentially, I think that isyour heart muscle actually
getting the nutrition andgetting the blood flow around
within the heart itself Anincreased high density
lipoprotein so HGL is consideredto be the healthy cholesterol
and reduce cardiac stress.
You know, he said you know heartfocus exercise is neither
(12:52):
complex nor time consuming,since exercise is a cumulative
function.
A few minutes of dedicated timethroughout the day can make a
significant difference in yourcardiovascular health and I've
really got to support this.
You know, I think that weunderestimate how important it
is to move our bodies and wethink that we need a whole lot
of time.
And look, it's great if you cantake half an hour out and go
(13:14):
for a walk, or half an hour andgo and do something, but you can
also include it in what you dodaily.
So it might be that whileyou're boiling the kettle,
you're leaning up against thewall and doing push-ups against
the wall or something like that.
You're leaning up against thewall and doing push-ups against
the wall or something like that.
Now, if you're at risk for fallsand fractures and you haven't
done much exercise before, getadvice from someone who knows
(13:38):
who's an exercise expert andwho's an expert and what's right
for you.
But the general idea would bejust moving your body and ways
to move your body that is safefor you, and if you're not quite
sure, get advice from aprofessional who knows how to,
who can tell you how to do that.
But part of that is also doingsort of some sort of resistance
training, and so what I justdescribed is resistance training
.
Any type of weight training isresistance training.
But weight training can even beif you're pushing your body up
(14:00):
against the wall.
That's a type of weighttraining, right, because you can
use your body for theresistance.
It might be pool walking Iactually really like pool
walking, I really enjoy thatexercise or it might be swimming
itself all right.
But just, we know that exerciseis really important and it's not
just important for your heartmuscle, so it's partly that.
So what we do know is, withresistance training you do get
(14:22):
improved muscle strength andtone and it does help protect
your joints from injury.
But the other thing that youget from resistance training is
you get better bone health.
I've talked about it herebefore.
So essentially, the more ofthat resistance training you do,
when you build up muscle andyou've got your joints working a
(14:43):
little bit better, your jointsare a bit stronger and your
bones are stronger, well thennow you are overall stronger and
usually then you're going to beless likely to fall, less
likely to hurt yourself when youfall, and just more stable, so
essentially functional.
(15:05):
So when you do exercise datingincluding resistance training
you really help to keep yourselffunctional, so you're able to
stay on your feet, you're ablenot to fall over, you're able to
do the basics of everyday life,so you're able to toilet
yourself, dress yourself, do allthe things you need to do, and
so doing the exercise reallyhelps you maintain that
independence.
The more independence you have,the more you can do those
things, the more you'll beregular exercising, because even
(15:26):
just getting up and doing allthose things is moving your body
, whereas if you're not doingthat and you're losing strength
and you lose your stability,then we tend to spend a lot more
time sitting, which is reallybad for heart health, right.
So also, regular exercise isjust helps.
It's part of helping youmaintain a healthy weight.
(15:46):
It's a little bit morecomplicated than that but it's
certainly part of it.
But also, you know when you'redoing exercise you're you know
you're getting blood flow and ofcourse you're getting blood
flow.
It's going to reduce thatcognitive decline.
So it's really good for yourheart because for your brain.
So you've got to think about ifyou have a healthy heart and
it's flowing properly and thevessels are clear and
(16:06):
everything's working the way itshould.
Well, that's pumping oxygen andnutrients around your body.
So that heart is actually whatkeeps all the other organs
healthy.
So you know it has that flow oneffect.
So it's also going to you knowthat's why metabolic health will
affect your brain function andquite often be a driver of
dementia or mini strokes orthings like that, where you're
(16:28):
just not getting that blood flowfrom your heart's, not pumping
the blood up to your brain.
So we do know that you're goingto maintain better cognitive
health.
Also, the other thing aboutexercise is it's because it
moves your body and gets yourbody moving.
Also you get those contractionsas far as moving your bowel.
So it kind of just keepseverything moving.
You get the flow where you needto go, the circulation where
(16:50):
you need to go, you get yourbody's able to.
You know you sweat out whateveryou don't need.
It moves your bowel so you movethings through.
So essentially, it getseverything working the way it's
supposed to.
Also, you know you just get anincrease of stamina and increase
of ability of what you can dowhen you're doing more exercise.
So you know exercise is reallyreally important and also
(17:11):
actually it's really good forblood sugar control, and blood
sugar control is part ofmetabolic health, and the more
you have blood sugar control,the more that you are going to
reduce your risk of heartdisease.
The other thing, too, isregular exercise also makes you
tired, and so you're more likelyto be tired and you're more
likely to sleep well.
So there's a lot of thingsthere that make it really,
(17:34):
really supportive of havingreally, really good heart health
in regards to exercise.
So don't underestimate exerciseas part of how you manage your
heart health.
Number five on this list isactually happiness.
Now, you know Dr Ross Walker.
He says you know, the best drugon the planet is happiness.
(17:54):
In each moment, cultivate theattitude of I choose peace over
this or I'm not going to giveyou the power to cause my heart
attack and, most importantly,develop service mentality, live
through each moment with theattitude of how may I serve
rather than what's in it for meand you know I've talked about
(18:14):
that before on here is that whatwe do know is that when we
release a hormone calledoxytocin, oxytocin is really
really good for heart healthbecause oxytocin helps widen
your blood vessels, so itreduces your blood pressure and
you've got that lovely flow ofof of blood going through.
(18:36):
And, uh, we get oxytocin fromservice.
Not service as in being forcedto do things, but actually kind
of just having the attitude ofoh, how can I help?
So you know, I'm going to goand volunteer today or I'm going
to um, going to do something,I'm going to do an act of
kindness to someone today,whatever it is.
But when we're in that place ofwhat can I do to help others?
(18:58):
How can I help others?
How can I be of service, whenwe're in that frame of mind, we
do produce more oxytocin fromthat.
Even just like things likebabies when you cuddle a baby,
when you breastfeed a baby, oreven just like when you're
playing with a with a baby, theysmile, whatever that smile you,
(19:18):
that gives you oxytocin, right?
So we get oxytocin from thingslike hugs, from things like cute
babies or might be cute animalsor a cute inspirational video.
So that's why those videos areso popular, of that guy who does
all those good deeds and givespeople millions of dollars and
it helps them.
You know or or you watch, evenjust watching videos of, you
know the doctor.
Is it Dr?
(19:38):
Is it Ted Knopfs who was goingoverseas and curing blindness in
people?
You know amazing, and you watchthose videos and you produce
oxytocin.
So partly we produce oxytocinfrom that kind of cuddle factor
or from that feeling happy andenjoyment and cute babies, that
sort of thing.
But we also get it from doinggood things.
But the other thing is too thatwhen we are thinking outwards as
(20:00):
far as how can I serve, we'renot in our head constantly.
So instead of being constantlyin our head and thinking, oh,
this, this, that, blah, blah,blah, we're kind of just
forgetting.
Forget that how can I helpsomeone else?
And because you're in the modeof doing something for someone
else, you're not obsessingyourself, you know, and so
sometimes it's a really, reallygood way of getting you out of
your head and you know I'vetalked before in regards to
(20:22):
happiness, and happiness isn't.
You know?
It doesn't mean you're walkingaround happy constantly.
No one's walking around happyconstantly.
It's more just a an attitude ofbeing grateful.
An attitude of being grateful,an attitude of service, an
attitude of looking for the goodin things and looking for I've
done a previous episode, notthat long ago, where I talked
about looking at glimmers versustriggers.
(20:44):
So looking for glimmers theglimmers is the butterfly,
whatever it is that you'reseeing and so we reduce our
stress and we are more happywhen we are able to just look
for the good in life, to, like Isaid, give service, see what is
what is beautiful, but alsojust to be, to be real.
(21:05):
Uh, being real doesn't meanbeing necessarily being cynical
and negative, because I knowthere is a lot of negative
things in the world, but beingreal is just a certain
acceptance.
Okay, I accept that this is asituation, but you know what can
I do?
And and just working withwithin that, you know.
Now I recently I saw a video, Isaw a few videos.
(21:29):
There's a Instagram channel.
I shall find the name of theInstagram channel and I'll link
it into the notes here becauseit's such a lovely channel.
So there's a little boy I thinkhe's in the US somewhere and
his name is Jackson and he's gotsome sort of muscular disease.
I think he's about two yearsold now and he's got some sort
of muscular disease where he hastrouble with swallowing and he
(21:52):
has trouble with everything thatyou need muscles for, which is
everything right, which is why Italk about muscles, so they're
so important.
You don't realize how importantthey are until you see someone
who has muscles that don't workproperly right, or until you
start getting older and youcan't do things.
But this baby is so cute, he'sabsolutely beautiful and his
(22:12):
parents are recording him.
He, I think they were told he'sgot the G-tube, which is
basically fed directly into hisstomach, and they were told he'd
never be able to eat.
But he's able to eat now.
He can't solely eat food, hehas to still have the tube but
which he calls tubey, so cute.
But he you know, it's a fact.
(22:33):
You can see how hard it is forhim to eat food and to swallow,
but he's just, he's happy andhe's and he's uh, he's got a
lovely spirit and you just seehim and you see him trying so
hard to do life, the basicthings in life.
He's still.
He's trying to get strongenough so he can hold his head
up.
He's trying to get strongenough so he can walk.
He's trying to be, you know, beable to swallow.
(22:54):
Probably he's really going tothink when he's swallowing and
really, you know, and you knowhe's had so much struggle in his
life but he's got such abeautiful spirit and beautiful
personality and sometimes thingslike that, like when I come
across a video like that, I sortof start thinking what problems
do I have?
Problems?
No, not compared to him, right?
So you know he's.
Not only is he beautiful,inspirational little boy, but
(23:16):
he's also um, and he's just likejust beautiful.
He exudes this beautiful,beautiful energy, uh, but also
he's just like.
It's a reality check, right.
What little boy is doing thebest he can.
His parents are doing the bestthey can by the looks of things
and um and good on them.
Uh and um, but just um, you know, uh, when we have a bit of a
(23:37):
reality check, when we're a bitmore in tune with what do we
have, so, if you're able to getup and walk around, if you're
able to swallow your food, ifyou're able to access clean,
good food, if you haveelectricity, all those things.
So just remembering sohappiness is important, but
happiness is not so much goinglike outwardly looking for other
people to make us happy orthings or whatever to make us,
you know.
So just remembering sohappiness is important, but
happiness is it's not so muchgoing like outwardly looking for
other people to make us happyor things or whatever to make us
(23:59):
happy.
It's more kind of if you'remore happy, if you're just in
general grateful for what you dohave, if you're grateful that
you can go out and get food andyou've got access to it and it's
safe and all of those things.
So, so, yeah, so, so that'spart of the sort of strategies
for the principles for goodheart health.
(24:19):
So I just thought it'simportant to mention all those
things.
I've talked to a lot aboutmanaging stress before.
You can find a lot of episodeswhere I talk about breathing or
different things in regards tofood and mood and whatever it is
.
But I think if you eat well andyou're moving your body and
you're making sure you'regetting plenty of sleep and
you're really kind of avoidingand reducing addictions and get
(24:42):
sort of support for those, ifthat's what you need to do, you
know, and we're sort ofembracing an attitude of
gratitude and kind of choosingto be happy and choosing to make
the best of things.
That is all really really goodfor your heart health.
So remember that it's reallyimportant.
Your heart is a muscle and itdoes need your support to stay
(25:05):
healthy and if your heart'sdoing well, it will support all
other things and, like I said,circulation to all the other
places, including your brain.
So it's funny because sometimeswhen we talk about brain health
and heart health, we talk abouttwo different things, and I get
that there might be slightlydifferent, but really not really
, because it all comes down tocirculation.
(25:26):
So you need all the nutrientsto go to your brain, so your
brain's got to function right.
So you need the circulation, soyou need the heart health.
But not only that.
It's like when we talk about,you know, healthy blood vessels
and all that, again it's heartand it's brain and you know.
So they're all connected and ahealthy heart diet is really a
(25:47):
diet that's really good for yourmetabolic health and really
healthy metabolic health isreally good for your brain.
So you know, I think that weforget sometimes, we separate
all of the bits and pieces andthink that they're different
things, but ultimately, the wayyou eat for heart health is
going to also be good for yourbrain and for other things as
well.
So, anyway, I hope that wasuseful for you and I thank you
(26:11):
for listening to the podcast.
Please like, share andsubscribe.
Share this episode with friendsor family and you can also
please you know comment on it.
Tell me what you do, what'shelpful for you, and just
remember, you know, this is apodcast where I like to have,
you know, real conversationsabout things that matter, and I
(26:33):
think that we've really got toget real about heart health.
And so, yeah, I hope you have awonderful week and I'll talk to
you all again next week.
Thanks, bye-bye.
Hello and welcome to the Wellness Connection Podcast
.
I'm your host, Fiona Kane.
I'm going to give you someheart health tips today.
So the first thing I wanted totalk about is one thing that
people don't think about toomuch and I've heard Dr Ross
Walker, the cardiologist,talking about some of these
things before as well is hetalks about addictions.
(00:21):
We forget sometimes thataddictions are part of the issue
.
So when I talk to my clientsabout whether or not you should
have more good fats or moreprotein or whatever they need to
do to support their hearthealth, part of the issue isn't
always.
It's not just about what youneed to add, it's what you need
to take away, and sometimesthere are other things that
(00:42):
you're using, that you're havingthem instead of actually just
having real food, or you'redoing those things instead of
doing things that are beneficialfor your health.
So, partly the things thatwe're addicted to, sometimes
take away the time or the moneyor the hunger or whatever it is
for the things that would bebeneficial to you, besides the
fact of those things potentiallybeing harmful to you as well.
(01:03):
So those addictions could bemany things.
It could be addiction to drugsor alcohol, which, of course, is
going to be really, reallydamaging to all of your health,
including your heart health.
It could be addiction to food,and I've talked about before
using the word addiction.
I don't really like using theword addiction in association
with food, because the idea, oursolution for addiction, is
(01:26):
avoiding the thing, and youcan't avoid food, so I generally
prefer to use the termhabituation but essentially
eating in an unhealthy way whereyou know you struggle to stop
the food.
Or addiction to drugs andalcohol, as I was talking about
before.
But it might also be otherthings.
It might be addiction to games,to scrolling on the internet,
(01:47):
being on TikTok all of the time,it might be gambling, whatever
it is.
But essentially when you'redoing something that takes up a
lot of your time and energy, andoften these things cause you a
lot of stress, so they eithercause you a lot of stress
because they themselves aredamaging, like the drugs and
alcohol, or they might cause youa lot of stress.
So they either cause you a lotof stress because they
(02:07):
themselves are damaging, likethe drugs and alcohol, or they
might cause you a lot of stressbecause, like the time and
effort, you're doing it.
So if you're spending all ofyour time on the internet and
you should be you could beworking or doing something
useful.
Well, that's going to bestressful because it's going to
reduce how much whether or notyou get a job, or whether or not
you get your work donethroughout the day, or whether
or not you just do life thingsright.
(02:27):
So if you're spending hours andhours every day on the internet
, you know there's a lot of lifethings that aren't happening
for you right?
So it's going to affect yourlife one way or the other,
whether it's your job or yourrelationships or your income or
whatever.
It is Also being online all thetime.
When you're in your onlineworld, sometimes it affects our
ability to actually haverelationships because we're not
dealing with people in the realworld, we're sort of just
(02:49):
dealing with this sort of onlinestuff.
So there's a lot of differentways that addictions can look,
but generally there are thingsthat take away your time and
energy, cause you stress and orcause you physical damage.
So when we're looking at hearthealth, we do need to look at
what are those things.
That could also include smokingor vaping or those kinds of
things, and I'm sure there'sthings I've missed out, but you
(03:10):
get the idea.
Basically it's something thatyou can possibly feel the need
to do, that is not adding toyour life in a positive way and
potentially is detracting.
And drugs too.
It's like one of those thingsthat sometimes I've had clients
come to see me and say you know,I want to learn how to eat
healthily.
(03:30):
And then they've got I don'tknow they're using cocaine or
something like that and lookeach to their own.
You do what you want to do, butdon't think using cocaine isn't
going to be damaging for yourheart health, right?
We know that caffeine itself isreally damaging to heart health
and people who overdo caffeineand it doesn't have to be that
much for some people they canend up having something like a
(03:52):
cardiac arrest, which not manypeople survive.
And that actually did happen tomy brother and he was overdoing
the pre-workout drinks andcaffeinated sort of energy
drinks and things like that.
I can't say for sure it's whatcaused it, but he was 33 and fit
and healthy and he had acardiac arrest.
(04:13):
He was lucky he survivedbecause at the time he was a
policeman and he was with otherpolicemen and they did CPR and
ambos came quickly and all thatsort of stuff.
So that's a story that endedwell.
But he was just overdoing thecaffeine, right?
So just caffeine itself can betoo much for your heart, let
(04:34):
alone something like cocaine.
So I've had clients say, oh, whyIs cocaine going to be a
problem for my heart?
Well, of course it is right,because what we've got to think
about with a lot of these drugs,a lot of these drugs will speed
up our heart or slow down ourheart, or sometimes they do both
.
People will have something likean upper at the same time as
they'll have it with alcohol,right.
So a lot of drugs people takewhen they drink alcohol.
(04:54):
So they're having something toslow down your system and
something to speed up at thesame time.
Not good for your heart, verypossible that it could kill you.
So please consider, you know,do what you want if you're an
adult, but just don't think thatyou're not damaging your heart
or you're not causing yourselfbig risk there.
Right, and it's great to have ahealthy diet.
But if you have a healthy dietand you're overdoing it on the
(05:15):
drugs or using those sorts ofdrugs at all, it could be an
issue, and actually not evenjust illicit drugs, it could
actually be prescribed drugs aswell.
You've always got to assesswhatever treatments you're using
and whether or not they aresuitable for you and whether or
not they're helping you orwhether or not they might be
causing you damage.
More often than not, it'sthings like kidney and liver
(05:36):
damage that drugs can cause.
But all damage in the body,those damage to any of your
organs, may or may not affectyour heart, ultimately the body.
Those damage to any of yourorgans may or may not affect
your heart ultimately.
So okay, addictions is onething.
So the next thing is you knowgood sleep habits.
So there is a lot of evidence tosay that.
You know people with sleepapnea, people who are sort of
(05:58):
not breathing properlythroughout the night.
There's a really high risk ofheart disease associated with
that, because you're just notgetting enough oxygen and you're
not getting enough qualitysleep.
And our sleep time is where alot of really important things
happen in the body.
So a lot of that rest anddigest stuff, where your body
detoxifies, where your brainkind of deals with maybe
(06:20):
whatever's going on throughoutthe day and files things in the
right spot and essentially yourbody does all of its processes
it needs to do to recover andreplenish.
And if you're not gettinghealthy sleep and you're awake a
lot of the night and notgetting oxygen, that's really
going to affect you.
So the other thing too is thatyou know, I see this with people
(06:41):
where they say that I'm tiredall of the time and then I ask
them what time they go to bedand they say, well, I've been
watching a TV show till two inthe morning or playing on the
internet or whatever it is.
It's just not feasible,especially not long-term.
So if you're wondering whyyou're tired and you're going to
bed at 2am, there's a clue,right, and it might sound like
(07:01):
it's something really silly tosay, but we often don't.
I don't know.
It's a weird thing how we kindof just go, oh I'm tired, and we
don't stop and look at our own,the choices that we've made and
how those choices impact.
So obviously, going to bed at areasonable time and getting you
know at least seven hours sleepis best for most people.
I don't think people, even thepeople who say they can do with
(07:23):
it I don't think you should begetting less than six hours and
it could be split up, especiallyas we get older.
We don't always sleep as well,but sometimes older people will
do two shifts or something butgetting enough sleep and having
really really good sleep habitsbecause if you're up until 2am
and then you're going to gettingup at 6am or 7am, that's not
enough sleep.
And the thing is then, whatadds to that then is then you're
(07:47):
going to be tired and becauseyou're going to be tired, you're
going to make poor choices.
So whether or not that's likehigher risk of having a car
accident, all those things whichis part of it, but it's also
you're going to be reaching forlots of caffeine and sugar and
stuff to pep you up becauseyou're going to feel tired.
So the more tired we are, wemake poor choices and either we
do exercise but we hurtourselves because we're fatigued
(08:10):
, or we don't exercise becausewe're too tired to right.
So it's kind of one of thosethings that these things seep
into each other, right?
So if you're doing theaddiction thing, you're probably
not taking time to do theexercise.
If you're up all night or notgetting enough sleep, then
you're probably too tired to dothe exercise or more likely to
hurt yourself, you're morelikely to eat junk food, that
sort of thing.
So it's kind of the thing withall of these things is they do,
(08:34):
like I said, they bleed intoeach other and drive each other.
So getting good quality sleepis really important.
So the next one on the list isnutrition, and of course I've
talked about nutrition a lothere and I'm not going to go
into it in a lot of detail here.
But essentially, good quality,healthy diet, real food, where
you're having protein with everymeal, you're having plenty of
(08:56):
colorful vegetables, a littlebit of fruit, especially the
colorful berry kind you know,like things like blueberries,
those things that are sort ofchock-block full of antioxidants
and lots of nutrition.
Eating things like eggs, whichare really healthy, not leaving
out the yolks and good qualityfats.
So that could be the oils thatare in fish and or, taking fish
(09:18):
oil, it could be your olive oil,the fats that come naturally in
food, like I said, like theeggs, things like walnuts, so
those avocados, that kind ofthing.
So basically, a healthy dietwith plenty of good fats, lovely
serves of protein and themajority of your carbs being
colorful vegetables and somefruit.
(09:39):
Generally speaking, that's areally, really healthy diet and
you might have a little bit ontop of that, a little bit of
bread or some other kind ofgrains or rice or whatever it is
for you that that works wellfor you.
But generally speaking, if thecore diet is, you know, the
protein, the good fats and thecolorful fruit and vegetables,
that's a really good way to be.
(09:59):
Now, what's happened here?
For some reason, my computerfell asleep.
Okay, we're back.
Don't think it stopped, it'sjust my computer went off.
So, anyway, that's just ageneral idea.
With eating a healthy diet,it's essentially a healthy diet
(10:19):
that helps balance your bloodglucose levels and when you're
balancing your blood glucoselevels, then that helps prevent
things like type 2 diabetes andinsulin resistance and that's
one of the biggest things from adietary point of view that
actually drives heart disease.
So it's a really good way to gois to eat a really really
balanced diet.
(10:40):
So the next thing on our list isactually exercise.
Exercise is really importantand it's amazing the number of
people you speak to and theyjust don't understand the
importance of exercise.
Exercise is really importantand it's amazing the number of
people you speak to and theyjust don't understand the
importance of exercise.
But it is really, reallyimportant for heart health.
So obviously we know most of ushave heard about it's called
cardio right, where youessentially get puffed.
(11:00):
You get puffed.
You do cardio, whether it'sgoing for a walk or whatever it
is, but moving your body enoughthat you get puffed, obviously
that's using your heart muscle.
It's good for your heart muscle.
Like all of the other muscles,they're there to be used, right.
So it's using them to the pointwhere they work well and
essentially what happens is whenwe do exercise.
(11:24):
So, in regards to heart health,I was looking up on Dr Avadia's
website and he was saying thatheart training is a central
component of metabolic health.
Which heart health is part ofmetabolic health, he says, one
of the most significant thingsyou can do to reduce your risk
of heart attack, strokes andsimilar illnesses.
He says that research showsthat 30 minutes of exercise per
(11:46):
day can vastly improvecardiovascular health,
strengthen muscle walls and,essentially, when you strengthen
those muscle walls, you're ableto pump more blood around your
body, therefore get more oxygenaround your body, and the more
blood you get with eachcontraction, the brain gets more
oxygen, right?
(12:07):
So the result is heart stressis reduced, blood pressure drops
and your body regains controlover its metabolic processes.
Right?
For those of you watching this,I'm sorry you're seeing me tap
on my screen.
I can't use my mouse at themoment so I'm having to touch
the screen, so it's a bit weirdwatching it.
Yeah, I apologize for that.
So anyway, he just said regularexercise may even lead to
(12:30):
improved myocardial perfusion.
So essentially, I think that isyour heart muscle actually
getting the nutrition andgetting the blood flow around
within the heart itself Anincreased high density
lipoprotein so HGL is consideredto be the healthy cholesterol
and reduce cardiac stress.
You know, he said you know heartfocus exercise is neither
(12:52):
complex nor time consuming,since exercise is a cumulative
function.
A few minutes of dedicated timethroughout the day can make a
significant difference in yourcardiovascular health and I've
really got to support this.
You know, I think that weunderestimate how important it
is to move our bodies and wethink that we need a whole lot
of time.
And look, it's great if you cantake half an hour out and go
(13:14):
for a walk, or half an hour andgo and do something, but you can
also include it in what you dodaily.
So it might be that whileyou're boiling the kettle,
you're leaning up against thewall and doing push-ups against
the wall or something like that.
You're leaning up against thewall and doing push-ups against
the wall or something like that.
Now, if you're at risk for fallsand fractures and you haven't
done much exercise before, getadvice from someone who knows
(13:38):
who's an exercise expert andwho's an expert and what's right
for you.
But the general idea would bejust moving your body and ways
to move your body that is safefor you, and if you're not quite
sure, get advice from aprofessional who knows how to,
who can tell you how to do that.
But part of that is also doingsort of some sort of resistance
training, and so what I justdescribed is resistance training
.
Any type of weight training isresistance training.
But weight training can even beif you're pushing your body up
(14:00):
against the wall.
That's a type of weighttraining, right, because you can
use your body for theresistance.
It might be pool walking Iactually really like pool
walking, I really enjoy thatexercise or it might be swimming
itself all right.
But just, we know that exerciseis really important and it's not
just important for your heartmuscle, so it's partly that.
So what we do know is, withresistance training you do get
(14:22):
improved muscle strength andtone and it does help protect
your joints from injury.
But the other thing that youget from resistance training is
you get better bone health.
I've talked about it herebefore.
So essentially, the more ofthat resistance training you do,
when you build up muscle andyou've got your joints working a
(14:43):
little bit better, your jointsare a bit stronger and your
bones are stronger, well thennow you are overall stronger and
usually then you're going to beless likely to fall, less
likely to hurt yourself when youfall, and just more stable, so
essentially functional.
(15:05):
So when you do exercise datingincluding resistance training
you really help to keep yourselffunctional, so you're able to
stay on your feet, you're ablenot to fall over, you're able to
do the basics of everyday life,so you're able to toilet
yourself, dress yourself, do allthe things you need to do, and
so doing the exercise reallyhelps you maintain that
independence.
The more independence you have,the more you can do those
things, the more you'll beregular exercising, because even
(15:26):
just getting up and doing allthose things is moving your body
, whereas if you're not doingthat and you're losing strength
and you lose your stability,then we tend to spend a lot more
time sitting, which is reallybad for heart health, right.
So also, regular exercise isjust helps.
It's part of helping youmaintain a healthy weight.
(15:46):
It's a little bit morecomplicated than that but it's
certainly part of it.
But also, you know when you'redoing exercise you're you know
you're getting blood flow and ofcourse you're getting blood
flow.
It's going to reduce thatcognitive decline.
So it's really good for yourheart because for your brain.
So you've got to think about ifyou have a healthy heart and
it's flowing properly and thevessels are clear and
(16:06):
everything's working the way itshould.
Well, that's pumping oxygen andnutrients around your body.
So that heart is actually whatkeeps all the other organs
healthy.
So you know it has that flow oneffect.
So it's also going to you knowthat's why metabolic health will
affect your brain function andquite often be a driver of
dementia or mini strokes orthings like that, where you're
(16:28):
just not getting that blood flowfrom your heart's, not pumping
the blood up to your brain.
So we do know that you're goingto maintain better cognitive
health.
Also, the other thing aboutexercise is it's because it
moves your body and gets yourbody moving.
Also you get those contractionsas far as moving your bowel.
So it kind of just keepseverything moving.
You get the flow where you needto go, the circulation where
(16:50):
you need to go, you get yourbody's able to.
You know you sweat out whateveryou don't need.
It moves your bowel so you movethings through.
So essentially, it getseverything working the way it's
supposed to.
Also, you know you just get anincrease of stamina and increase
of ability of what you can dowhen you're doing more exercise.
So you know exercise is reallyreally important and also
(17:11):
actually it's really good forblood sugar control, and blood
sugar control is part ofmetabolic health, and the more
you have blood sugar control,the more that you are going to
reduce your risk of heartdisease.
The other thing, too, isregular exercise also makes you
tired, and so you're more likelyto be tired and you're more
likely to sleep well.
So there's a lot of thingsthere that make it really,
(17:34):
really supportive of havingreally, really good heart health
in regards to exercise.
So don't underestimate exerciseas part of how you manage your
heart health.
Number five on this list isactually happiness.
Now, you know Dr Ross Walker.
He says you know, the best drugon the planet is happiness.
(17:54):
In each moment, cultivate theattitude of I choose peace over
this or I'm not going to giveyou the power to cause my heart
attack and, most importantly,develop service mentality, live
through each moment with theattitude of how may I serve
rather than what's in it for meand you know I've talked about
(18:14):
that before on here is that whatwe do know is that when we
release a hormone calledoxytocin, oxytocin is really
really good for heart healthbecause oxytocin helps widen
your blood vessels, so itreduces your blood pressure and
you've got that lovely flow ofof of blood going through.
(18:36):
And, uh, we get oxytocin fromservice.
Not service as in being forcedto do things, but actually kind
of just having the attitude ofoh, how can I help?
So you know, I'm going to goand volunteer today or I'm going
to um, going to do something,I'm going to do an act of
kindness to someone today,whatever it is.
But when we're in that place ofwhat can I do to help others?
(18:58):
How can I help others?
How can I be of service, whenwe're in that frame of mind, we
do produce more oxytocin fromthat.
Even just like things likebabies when you cuddle a baby,
when you breastfeed a baby, oreven just like when you're
playing with a with a baby, theysmile, whatever that smile you,
(19:18):
that gives you oxytocin, right?
So we get oxytocin from thingslike hugs, from things like cute
babies or might be cute animalsor a cute inspirational video.
So that's why those videos areso popular, of that guy who does
all those good deeds and givespeople millions of dollars and
it helps them.
You know or or you watch, evenjust watching videos of, you
know the doctor.
Is it Dr?
(19:38):
Is it Ted Knopfs who was goingoverseas and curing blindness in
people?
You know amazing, and you watchthose videos and you produce
oxytocin.
So partly we produce oxytocinfrom that kind of cuddle factor
or from that feeling happy andenjoyment and cute babies, that
sort of thing.
But we also get it from doinggood things.
But the other thing is too thatwhen we are thinking outwards as
(20:00):
far as how can I serve, we'renot in our head constantly.
So instead of being constantlyin our head and thinking, oh,
this, this, that, blah, blah,blah, we're kind of just
forgetting.
Forget that how can I helpsomeone else?
And because you're in the modeof doing something for someone
else, you're not obsessingyourself, you know, and so
sometimes it's a really, reallygood way of getting you out of
your head and you know I'vetalked before in regards to
(20:22):
happiness, and happiness isn't.
You know?
It doesn't mean you're walkingaround happy constantly.
No one's walking around happyconstantly.
It's more just a an attitude ofbeing grateful.
An attitude of being grateful,an attitude of service, an
attitude of looking for the goodin things and looking for I've
done a previous episode, notthat long ago, where I talked
about looking at glimmers versustriggers.
(20:44):
So looking for glimmers theglimmers is the butterfly,
whatever it is that you'reseeing and so we reduce our
stress and we are more happywhen we are able to just look
for the good in life, to, like Isaid, give service, see what is
what is beautiful, but alsojust to be, to be real.
(21:05):
Uh, being real doesn't meanbeing necessarily being cynical
and negative, because I knowthere is a lot of negative
things in the world, but beingreal is just a certain
acceptance.
Okay, I accept that this is asituation, but you know what can
I do?
And and just working withwithin that, you know.
Now I recently I saw a video, Isaw a few videos.
(21:29):
There's a Instagram channel.
I shall find the name of theInstagram channel and I'll link
it into the notes here becauseit's such a lovely channel.
So there's a little boy I thinkhe's in the US somewhere and
his name is Jackson and he's gotsome sort of muscular disease.
I think he's about two yearsold now and he's got some sort
of muscular disease where he hastrouble with swallowing and he
(21:52):
has trouble with everything thatyou need muscles for, which is
everything right, which is why Italk about muscles, so they're
so important.
You don't realize how importantthey are until you see someone
who has muscles that don't workproperly right, or until you
start getting older and youcan't do things.
But this baby is so cute, he'sabsolutely beautiful and his
(22:12):
parents are recording him.
He, I think they were told he'sgot the G-tube, which is
basically fed directly into hisstomach, and they were told he'd
never be able to eat.
But he's able to eat now.
He can't solely eat food, hehas to still have the tube but
which he calls tubey, so cute.
But he you know, it's a fact.
(22:33):
You can see how hard it is forhim to eat food and to swallow,
but he's just, he's happy andhe's and he's uh, he's got a
lovely spirit and you just seehim and you see him trying so
hard to do life, the basicthings in life.
He's still.
He's trying to get strongenough so he can hold his head
up.
He's trying to get strongenough so he can walk.
He's trying to be, you know, beable to swallow.
(22:54):
Probably he's really going tothink when he's swallowing and
really, you know, and you knowhe's had so much struggle in his
life but he's got such abeautiful spirit and beautiful
personality and sometimes thingslike that, like when I come
across a video like that, I sortof start thinking what problems
do I have?
Problems?
No, not compared to him, right?
So you know he's.
Not only is he beautiful,inspirational little boy, but
(23:16):
he's also um, and he's just likejust beautiful.
He exudes this beautiful,beautiful energy, uh, but also
he's just like.
It's a reality check, right.
What little boy is doing thebest he can.
His parents are doing the bestthey can by the looks of things
and um and good on them.
Uh and um, but just um, you know, uh, when we have a bit of a
(23:37):
reality check, when we're a bitmore in tune with what do we
have, so, if you're able to getup and walk around, if you're
able to swallow your food, ifyou're able to access clean,
good food, if you haveelectricity, all those things.
So just remembering sohappiness is important, but
happiness is not so much goinglike outwardly looking for other
people to make us happy orthings or whatever to make us,
you know.
So just remembering sohappiness is important, but
happiness is it's not so muchgoing like outwardly looking for
other people to make us happyor things or whatever to make us
(23:59):
happy.
It's more kind of if you'remore happy, if you're just in
general grateful for what you dohave, if you're grateful that
you can go out and get food andyou've got access to it and it's
safe and all of those things.
So, so, yeah, so, so that'spart of the sort of strategies
for the principles for goodheart health.
(24:19):
So I just thought it'simportant to mention all those
things.
I've talked to a lot aboutmanaging stress before.
You can find a lot of episodeswhere I talk about breathing or
different things in regards tofood and mood and whatever it is
.
But I think if you eat well andyou're moving your body and
you're making sure you'regetting plenty of sleep and
you're really kind of avoidingand reducing addictions and get
(24:42):
sort of support for those, ifthat's what you need to do, you
know, and we're sort ofembracing an attitude of
gratitude and kind of choosingto be happy and choosing to make
the best of things.
That is all really really goodfor your heart health.
So remember that it's reallyimportant.
Your heart is a muscle and itdoes need your support to stay
(25:05):
healthy and if your heart'sdoing well, it will support all
other things and, like I said,circulation to all the other
places, including your brain.
So it's funny because sometimeswhen we talk about brain health
and heart health, we talk abouttwo different things, and I get
that there might be slightlydifferent, but really not really
, because it all comes down tocirculation.
(25:26):
So you need all the nutrientsto go to your brain, so your
brain's got to function right.
So you need the circulation, soyou need the heart health.
But not only that.
It's like when we talk about,you know, healthy blood vessels
and all that, again it's heartand it's brain and you know.
So they're all connected and ahealthy heart diet is really a
(25:47):
diet that's really good for yourmetabolic health and really
healthy metabolic health isreally good for your brain.
So you know, I think that weforget sometimes, we separate
all of the bits and pieces andthink that they're different
things, but ultimately, the wayyou eat for heart health is
going to also be good for yourbrain and for other things as
well.
So, anyway, I hope that wasuseful for you and I thank you
(26:11):
for listening to the podcast.
Please like, share andsubscribe.
Share this episode with friendsor family and you can also
please you know comment on it.
Tell me what you do, what'shelpful for you, and just
remember, you know, this is apodcast where I like to have,
you know, real conversationsabout things that matter, and I
(26:33):
think that we've really got toget real about heart health.
And so, yeah, I hope you have awonderful week and I'll talk to
you all again next week.
Thanks, bye-bye.
Popular Podcasts
24/7 News: The Latest
The latest news in 4 minutes updated every hour, every day.
Dateline NBC
Current and classic episodes, featuring compelling true-crime mysteries, powerful documentaries and in-depth investigations. Follow now to get the latest episodes of Dateline NBC completely free, or subscribe to Dateline Premium for ad-free listening and exclusive bonus content: DatelinePremium.com
The Clay Travis and Buck Sexton Show
The Clay Travis and Buck Sexton Show. Clay Travis and Buck Sexton tackle the biggest stories in news, politics and current events with intelligence and humor. From the border crisis, to the madness of cancel culture and far-left missteps, Clay and Buck guide listeners through the latest headlines and hot topics with fun and entertaining conversations and opinions.