Dr. Joel Kahn is a holistic cardiologist, clinical professor of medicine, and author who is known as “America’s Healthy Heart Doc.” With Sounds True, he has published The Plant-Based Solution: America’s Healthy Heart Doc’s Plan to Power Your Health. In this episode of Insights at the Edge, Joel and Tami Simon discuss why making the switch to a whole-food, vegan diet is the best decision you can make for your long-term heart health—as well as for diabetes prevention, sexual energy, and overall longevity. They compare a plant-based diet to other contemporary methods such as the keto and paleo diets, and Joel explains how to address what’s missing in purely vegan foods. Finally, Tami and Joel talk about how the switch to a vegan diet is especially important for contemporary environmental crises and why a plant-based lifestyle will soon be a social standard. (58 minutes)
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Founded Sounds True in 1985 as a multimedia publishing house with a mission to disseminate spiritual wisdom. She hosts a popular weekly podcast called Insights at the Edge, where she has interviewed many of today's leading teachers. Tami lives with her wife, Julie M. Kramer, and their two spoodles, Rasberry and Bula, in Boulder, Colorado.
Dr. Joel Kahn is a holistic cardiologist, clinical professor of medicine, and author who is known as “America’s Healthy Heart Doc.” With Sounds True, he has published The Plant-Based Solution: America’s Healthy Heart Doc’s Plan to Power Your Health. In this episode of Insights at the Edge, Joel and Tami Simon discuss why making the switch to a whole-food, vegan diet is the best decision you can make for your long-term heart health—as well as for diabetes prevention, sexual energy, and overall longevity. They compare a plant-based diet to other contemporary methods such as the keto and paleo diets, and Joel explains how to address what’s missing in purely vegan foods. Finally, Tami and Joel talk about how the switch to a vegan diet is especially important for contemporary environmental crises and why a plant-based lifestyle will soon be a social standard. (58 minutes)
For many heart patients, stress is the elephant in the room – not only around the holidays, but all the time. When we discuss why they missed their goals for proper exercise, nutrition, abstinence from smoking, and proper sleep, stress is often the reason. Here are some stress-management tips taken from a series of lectures I’ve given – I share them with the hope that they help manage stresses in your life.
Adaptogens
When I talk to patients about stress, I begin by describing adaptogens, or herbs that appear useful in stabilizing physiology and improving anxiety and stress. I do this because so many of them are already using pills — typically benzodiazepines like Xanax and Ativan — and my goal is to get them off those prescription medications ASAP. Frankly, substituting one pill for another is something most patients accept faster than any other technique. I’ve had success in many patients using L-theanine 200 mg twice a day and ashwagandha 500 mg twice daily, usually together. Even elderly patients report they feel less stressed and more functional. Rhodiola is another adaptogen I like because it’s been studied in heart patients and shows benefits for their symptoms. I recommend 100 mg a day.
Breath-work
There are many styles of breath-work, but I find I can teach my patients the 4-7-8 breathing practice in the office in just a few minutes, and they use it right away. I refer them to an online video created for children, and ask them to practice this at home and use it in their daily routine:
Meditation
Teaching meditation is a longer process than the first two techniques, but has been shown to benefit heart patients and should be taught routinely. I ask them to study the Kirtan Kriya taught by Dr. Khalsa because it’s only 12 minutes and is supported by great research results at UCLA. When I tell them that they may slow aging and improve their memory while dealing with their stress, they’re eager to use it in their lives.
HeartMath
This is an online program using heart-centered breathing and positive emotions to restore balance between the sympathetic and parasympathetic nervous systems. It requires purchasing a cable that clips on the earlobe and connects to a smartphone, tablet or a PC. I recommend it to patients because it resembles a game, is easy to learn, and is supported by published scientific studies showing lower blood pressure, lower cortisol levels, improved memory, and better school performance.
Yoga
Different styles of yoga have been studied in a variety of serious stress disorders including cancer, post-trauma, and addictions, and has been found to be beneficial even when tested using rigorous scientific study design. Yoga can be adapted for the elderly using only a chair; it provides a sense of community, and offers some cardio benefit as well.
Massage
My patients ask me if massage is worthwhile, and when I tell them that medical benefits have been identified for this therapy, including blood pressure and stress reduction, they’re excited.
Will these six tips help offer something for everyone? Unfortunately, there are people who aren’t willing to try and stick with these practices, and others who have unrealistic expectations. There are other approaches to consider, including essential oils, music, exercise proper nutrition, hormonal balance, and improved GI tract function. I refer challenging patients to holistic psychiatrists and counselors.
I remind my patients of a story about a man speaking to a religious leader repeating over and over that he was frustrated with the stresses in life. The leader suggested they take a walk, and stopped in front of a cemetery. The man asked why they stopped there and the leader replied, “They are the only people who have no worries and stress, for the rest of us, we need to manage and work out the issues.”
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Dr. Kahn is a Clinical Professor of Medicine at Wayne State University School of Medicine and Director of Cardiac Wellness, Michigan Healthcare Professionals PC. He is a graduate Summa Cum Laude of the University of Michigan School of Medicine. He lectures widely on the cardiac benefits of vegan nutrition, mind body practices and heart attack prevention. He writes blogs for MindBodyGreen, OneGreenPlanet, Aloha.com, Forksoverknives.com, and for Readers Digest Magazine as the Holistic Heart Doc. His latest book, The Plant-Based Solution will be released in January 2018.
My lifelong aspiration–and the goal of my new book, Joyfully Just: Black Wisdom and Buddhist Insights for Liberated Living–is to support people from all spiritual traditions and cultural backgrounds in using meditative practices to reclaim joy. Our spirits, bodies, minds, and hearts need to be buoyant to navigate the unceasing waves of grief, fear, doubt, prejudice, and devaluation that we experience internally, interpersonally, and communally. Joyfully Just is about tapping into that buoyancy, that levity, with diverse meditative practices.
In particular, Joyfully Just highlights practices, teachings, and insights from Buddhism and Black contemplative traditions. Black contemplative traditions include practices that bring forth insight and joy. You may have heard the expression “Black joy” and wondered, What is that, exactly? Black joy is self-transcendence. It is embodied resistance to shame, despair, and anything else that would limit our capacity to be just towards ourselves and those around us. It is the insistence on and expression of internal freedom despite external restrictions. Black joy is resilient creativity that creatively grows more resilience.
The Black wisdom traditions I explore in Joyfully Just include those shared through music such as Gospel, Blues, Rock, Jazz, R&B, and Hip-Hop; language and dialect practices; and dance and communicative kinesic (movement and gesture) practices. The musical genres developed by Black Americans are universally embraced because they help all people engage creatively with the joys and pains of life. As such, Black music is often a contemplative practice that can ground us in empowered well-being, even amidst our worst pain. As we sing our Blues, we invigorate our lives with joy. That joy creates spaciousness around our suffering so that we can develop insight into its meaning and value. Take a moment now and see if you can think of one song from any African American musical genre that deepens your insight, helps you navigate your suffering, or expands your joy. Write it down so that you remember that it is but one example of how listening to Black music is a contemplative practice that enriches your life.
Black contemplative practices are often misunderstood—especially when they are appropriated. Sometimes they are underestimated as simply entertainment or frivolity. In Joyfully Just, I offer practices to shed light on how much insight and guidance for wise, courageous living we can–and do–receive from Black cultural traditions.
I explore Buddhism and Black wisdom together because although the spiritual and religious traditions of Black people are diverse, as are Buddhist lineages, many secular Black wisdom traditions and overarching Buddhist principles share common insights. For example, Black musical traditions illustrate the unity of suffering and joy and the possibility for self-transcendence and enlightenment in any circumstance. The creative, lively resilience of Black life shows us, in so many ways, what enlightenment looks like in daily living.
Many African cultures, including African American culture, have rituals and practices that are uniquely contemplative and seamlessly integrated into everyday life. African dance is one example of this. African dancing is listening to the body, trusting the body to tell its story. African dance teacher Wyoma speaks of it as praying with the body.
How do you avoid cultural appropriation of Black contemplative practices? It’s simple, but not easy. When you engage with Black music, dialect, dance, or other cultural practices, reiteratively reflect on how you demonstrate or could begin to demonstrate love for and solidarity with Black people.
I invite you to ask yourself:
How is solidarity with and love for Black people already a part of my inner dialogue? Of my relationships? Of how I experience the world with joy?
How can I strengthen my connections with Black people and Black wisdom practices?
With these as lifelong inquiries, we gain insight into how Black contemplative practices enrich our lives, actualize our interdependence, and deepen our sense of connection with ourselves and the world.
Dr. Kamilah Majied is a mental health therapist, clinical educator, researcher, and consultant on advancing equity and inclusion using meditative practices. Drawing from her decades of contemplative practice and leadership, Dr. Majied engages people in experiencing wonder, humor, and insight through transforming oppressive patterns and deepening relationships toward ever-improving individual, familial, organizational, and communal wellness. To find out more visit kamilahmajied.com.
We recorded this conversation just after news broke of the Biden administration’s approval of the controversial Willow Project, opening up millions of wilderness acres in Alaska to new fossil fuel drilling. Jess captured in real time how Joanna processes the fresh outrage and sorrow of this insult to the planet from the very culpable powers that be. It’s a master class in being present with these feelings—feelings that can give rise to determination, courage, and recommitment to our shared purpose.
In this episode:
As the news of the Willow Project breaks, Joanna flows through outrage and sorrow
The second step on the spiral: what does it mean to honor our pain, and how do we do it?
We recommend starting a podcast club with friends or family to do these practices together. Links and assets to help prompt reflection and build community can be found with every episode on WeAreTheGreatTurning.com.
When things are at their darkest, what is it that “allows you to see promise and allows you to see beauty?” Joanna begins her exploration of some of the most difficult emotions and circumstances we face in a surprising place: with gratitude. This episode introduces the concept of the spiral, the basic structure of the Work That Reconnects.
In this episode:
Why it’s necessary to speak our darkest thoughts out loud
How to follow our fear and pain into a state of profound gratitude
The spiral of the Work That Reconnects: gratitude, honoring our pain, seeing with new eyes, and going forth
We recommend starting a podcast club with friends or family to do these practices together. Links and assets to help prompt reflection and build community can be found with every episode on WeAreTheGreatTurning.com.
