Living Well with Multiple Sclerosis

A guide to the Fasting-Mimicking Diet with Dr Valter Longo | S2E1

We are pleased to welcome Dr Valter Longo to this episode of Living Well with MS. Dr Longo is the scientist behind the Fasting Mimicking Diet. He is a bio-gerontologist and cell biologist who serves as a professor at the USC Davis School of Gerontology and as the director of the USC Longevity Institute. He is the creator of the fasting-mimicking diet, a program that claims to mimic the effects of periodic fasting. To read Dr Longo’s full bio, click here. 
Topics and timestamps
02:08 Today’s rising fascination with fasting diets 
03:50 Main differences between the fasting-mimicking diet and other fasting diets 
05:03 Diving into blue zones, where a higher percentage of the population lives to 100 
06:55 The correlation between the centenarians and people who are fasting  
11:04 Does fast mimicking help people with MS live better and longer? 
14:03 The different types of fast-mimicking diets, including 5:2, 16:8 and occasional water fasting 
24:54 What should we eat between fasts? 
29:28 What is the ProLon diet, and for those on a budget, how can people get some of the benefits on their own? 
More info and links:
 Read Dr Longo’s full bio here 
Learn more about the ProLon diet 
Hear more about fasting in S5E07 with Steve Hendricks 
Juicing and the Overcoming MS diet 
New to Overcoming MS? Learn why lifestyle matters in MS – begin your journey at our ‘Get started’ page
Connect with others following Overcoming MS on the Live Well Hub
Visit the Overcoming MS website
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Feel free to share your comments and suggestions for future guests and episode topics by emailing podcast@overcomingms.org.
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Andy McKenna is Stoked on MS | S1E14

On this episode of the Living Well with MS podcast we are pleased to welcome Andy McKenna, who has been living with MS without the use of MS medication since 2007. He is the driving force behind ‘Stoked on MS’ and through this, hopes to shine a light of hope on the reality of leading a healthy, productive and active existence by adopting the Overcoming MS way of life. 
Watch this episode on YouTube here. Keep reading for the key episode takeaways.    
   
Topics and Timestamps    
01:39 About Andy McKenna 
03:32 Andy’s journey to becoming an avid mountain biker 
05:31 How MS changed Andy's relationship with cycling 
11:38 What limitations has your MS introduced to your active lifestyle, and how have you dealt with or overcome them? 
20:00 What is Stoked on MS?  
22:14 Discovering Overcoming MS and experience with a lifestyle approach to MS management 
33:38 A piece of wisdom or inspiration to impart to someone newly diagnosed with MS 
35:07 Professor Jelinek’s Overcoming MS book 
  
Want to learn more about living a full and happy life with multiple sclerosis? Sign up to our newsletter to hear our latest tips.        
More info and links:    
Learn more about Go where 
Learn more about Stoked on MS 
New to Overcoming MS? Visit our introductory page   
Connect with others following Overcoming MS on the Live Well Hub   
Visit the Overcoming MS website 
 
Follow us on social media:  
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Instagram  
YouTube  
Pinterest  
  
Don’t miss out:   
Subscribe to this podcast and never miss an episode. Listen to our archive of Living Well with MS episodes here. If you like Living Well with MS, please leave a 5-star review. Feel free to share your comments and suggestions for future guests and episode topics by emailing podcast@overcomingms.org. Make sure you sign up to our newsletter to hear our latest tips and news about living a full and happy life with MS. 
Support us: 
If you enjoy this podcast and want to support the ongoing work of Overcoming MS, we would really appreciate it if you could leave a donation here. Every donation, however small, helps us to share the podcast with more people on how to live well with MS.

Preventing MS in family members with Lorna Wilson | S1E13

If you’re diagnosed with MS, your thoughts naturally gravitate to your own health and what you can do to improve it post-diagnosis. Once you’ve settled into a course of action and considered positive steps you can take to improve your health outcome, such as the OMS 7 Step Recovery Program, you might start thinking about your family. Given there is a genetic component to MS, prevention in family members (and this doesn’t just apply to kids, but siblings too) is a vital topic when considering a comprehensive approach to MS management. In fact, prevention is so important that it constitutes an entire step in the OMS 7 Step Recovery Program. And there are specific steps you can take to help ensure that your genetically-related immediate family steers clear of MS.   Joining this crucial discussion on today’s episode is Lorna Wilson, who has firsthand experience with both MS and preventing it in family members. Lorna learned of Overcoming MS shortly after being diagnosed with Relapsing-Remitting MS (RRMS).  As a mother of three – with a love of family, food, travel and adventure – she enjoys life with family, friends and community. With a family keen on delicious food, the OMS diet keeps those she loves happy and well-fed while positively impacting her own health.  Lorna is focused on MS prevention and empowering her daughters to take measures for their future health and well-being.   Questions:   Tell us about the genetic component to MS. If you have MS and have children, how likely are they to get MS? How did you break the news of your diagnosis to your children? Have you changed how you act as a parent because of MS? What are they key factors in preventing children and family members from getting MS? If you follow the OMS program, should your kids and family members be following it too? Is it just diet or should they follow the other pillars? Should children follow the OMS diet to the letter? What do the numbers show in terms of reduced chance of getting MS if you are a child or sibling of someone with MS and you follow the OMS program? Teenagers can be quite rebellious in general, so what are some tips to encourage them to adopt the right lifestyle choices to aid prevention? How do you persuade children to continue with healthy practices once they leave home? Any other prevention tips for kids and family members of people with MS?   Subscribe to this podcast and never miss an episode. Please review our podcast on Apple Podcasts or your favorite podcast listening app. On the final episode of Living Well with MS’ first season, we welcome Scotland’s own Andy McKenna, mountain biker extraordinaire, owner of a cycling trekking business called Go-Where and creator of the inspiring documentary film, Stoked on MS. Thanks to all our listeners for making Season 1 of Living Well with MS such a big success. We are excited to have you back for Season 2, launching on January 15, 2020 with a special kickoff episode on intermittent fasting, featuring world-renowned expert on the subject, Prof. Valter Longo.

Top tips for Overcoming MS-friendly holiday meals with Ashley Madden | S1E12

The holidays will soon be upon us, and we all know food is a big part of the fun. Whether it’s Thanksgiving, Christmas, Hanukkah, New Year or any other festive occasion that you may celebrate, this time of year presents the temptation of delicious meals whose ingredients don’t always fit the dietary guidelines OMS recommends. So how do you draw the line between keeping your palate happy come holiday time versus sticking to a diet that will keep you healthy?   Well, that’s what we will discover by talking to Ashley Madden, a full-time food lover and health enthusiast. She’s a pharmacist, plant-based chef, certified holistic nutrition consultant and food photographer.  A diagnosis of MS in her early 20s triggered an overhaul of her personal and professional life and, ultimately, she traded prescriptions for plants! She shares her plant-based, gluten-free and oil-free recipes on her blog RiseShineCook.ca and creates recipes for health and wellness outlets like Forks Over Knives and Mind Body Green in addition to working on her first cookbook, to be released in the fall of 2020. Originally from Canada, Ashley has moved around the world over the last 10 years, from New York to the Netherlands, and currently she lives in Taiwan. You can learn more about Ashley and her taste bud-tempting work here and here.   Questions:   Can you tell us a little about your background and your passion for cooking? How long have you been following OMS? Has it been challenging to change your dietary habits? What are you best tips for making the transition to an OMS diet easier? Holidays can be a stressful time for meal preparation. What is some overall solid advice for reducing that pressure? Lots of holiday meals are heavy on ingredients that are not OMS-friendly, like meat and dairy. What are some tips for making holiday meals that are consistent with OMS guidelines yet still delicious? Would your tips for making OMS-friendly holiday meals differ if you’re talking about cooking for large groups versus smaller more intimate gatherings? Let’s talk about some specific holidays to see if you have any special tips or meal ideas for these: For our friends in Canada and the United States, Thanksgiving? Christmas? Hanukkah? New Year? Any other holidays come to mind that inspire any special advice? If there is one nugget of advice from your experience with preparing meals that you’d like to impart to our audience in closing, what would that be?   Recipe links:   Christmas Spice Cake:   https://riseshinecook.ca/blog/festive-vegan-christmas-spice-cake-gluten-free--oil-free   Some pudding recipes:   https://riseshinecook.ca/blog/5-minute-cashew-mango-mousse https://riseshinecook.ca/blog/vegan-chocolate-almond-pudding-5-minutes-5-ingredients   Kale Potato Pie:   https://riseshinecook.ca/blog/vegan-holiday-dinner-recipe-herbed-potato-kale-pie-with-savoury-buckwheat-crust-gluten-free--oil-free   Holiday Platter:   https://riseshinecook.ca/blog/plant-based-mezze-platter--vegan-gluten-free-sunflower-seed-falafel-balls-raw--baked   Subscribe to this podcast and never miss an episode. On the next installment of Living Well with MS, we tackle the vital topic of preventing MS in family members through a candid interview with from Lorna Wilson, a member of the OMS community who offers a firsthand perspective on taking the necessary steps to ensure her kids steer clear of MS.

Making the right medication choices with Dr Aaron Boster | S1E11

Navigating the range of medication choices for people with MS can feel like walking through a maze blindfolded. There are so many factors to consider – from effectiveness to side-effects – so we are fortunate to have Dr. Aaron Boster, an Ohio-based neurologist specializing in MS, as this episode’s guest to help demystify the sea of Disease Modifying Drugs that are presently available to manage the symptoms of MS.   Dr. Aaron Boster is an award-winning, widely published and Board-certified neurologist who currently serves as the Director of the Neuroscience Infusion Center at OhioHealth. Witnessing his uncle’s diagnosis with MS when he was 12, he and his family came to see a lack of coherence in the way MS was treated at the time. That experienced informed Dr. Boster’s drive to do things differently. At OhioHealth, he spearheads a revolutionary model in MS treatment and patient care drawing on interdisciplinary resources and putting patients and families first. Dr. Boster is also an Adjunct Assistant Professor of Neurology at Ohio University Heritage College of Osteopathic Medicine, and a former Assistant Professor of Neurology at The Ohio State University, where he also formerly headed the Neuroimmunology division. Dr. Boster received his MD from the University of Cincinnati College of Medicine. He also manages a popular YouTube channel covering all aspects of MS.   Questions in this episode include:   What are the levels that neurologists talk about when referring to medication? What does it mean to a patient if they are getting a level 1, 2 or 3 medication? Can you describe some of the most commonly prescribed disease modifying therapies that would help someone with MS make the right choice? Do you think that someone with MS should start with the mildest therapy first and then work up to a stronger therapy if symptoms progress, or use the strongest possible therapy at the outset? Do the most effective medications always have the most side-effects?   Subscribe to this podcast and never miss an episode. The cascade of holidays is around the corner, and you’re probably already prepping your palate for some rich meals. On our next episode, join Geoff as he chats with Ashley Madden about OMS-friendly holiday cooking tips, just in time to ensure your holiday meals will be healthy and delicious!

Research priorities in MS with Professor Gavin Giovannoni | S1E10

Multiple Sclerosis is the focus of burgeoning medical research, which can seem like a scientific maze to the layperson. So on this episode of Living Well with MS, we are fortunate to have as our special guest one of the most qualified guides through the MS research labyrinth, Professor Gavin Giovannoni.   Professor Giovannoni is an academic neurologist based at Barts and The London School of Medicine and Dentistry, Queen Mary University London. His current research is focused on Epstein Barr virus as a possible cause of multiple sclerosis, MS-related neurodegeneration, biomarker discovery and validation, and MS clinical outcomes. In his spare time when he is not busy pursuing new frontiers in MS research, Professor Giovannoni is an avid reader, blogger, runner, gardener, husband, father, dog-owner, cook and wine and food lover.   Questions in this episode include:   What got you interested in specializing in MS? In what ways have you seen MS clinical and research objectives shifting over the past decade? Do you see lifestyle modification as playing an increasing role in patient care? Why are lifestyle factors so critical in managing autoimmune conditions such as MS? Has generally accepted clinical practice for MS care been slow to adopt some of the best practices in terms of integrating lifestyle modification into mainstream care that we’ve seen in heart disease, diabetes and certain forms of cancer? If so, why? What are the most promising research frontiers in MS today? What can we expect to see as possible outcomes of today’s MS research in the next 10-20 years? What’s the most important advice would you give today to people newly diagnosed with MS?   Subscribe to this podcast and never miss an episode. Our next episode will feature Dr. Aaron Boster, an Ohio-based board-certified clinical neuroimmunologist specializing in MS. Dr. Boster will discuss how to navigate the array of medication choices available for managing the symptoms of MS, and how to make the right choices. Be sure to tune in!

The world of vitamin D and other supplements with Dr Conor Kerley | S1E9

Many experts believe that vitamin D is a key regulator of the incidence and severity of MS, and this is one of the reasons why ensuring sufficient intake of this critical natural resource is one of the pillars of the Overcoming MS Program. So, it’s timely that this episode of Living Well with MS picks the topic apart with a guest well-versed in his own right on the topic, Dr. Conor Kerley.  
 
For more information on the latest vitamin D research and advice check out our webpage: MS & Vitamin D Deficiency | Overcoming Multiple Sclerosis
 
Topics and Timestamps:   
01:29 General importance of Vitamin D 
02:18 Why is Vitamin D especially important if you have MS? 
02:44 Could MS cause low vitamin D rather than the other way around? 
06:01 How to measure your Vitamin D level?  
08:43 What’s a healthy level of Vitamin D to have?   
11:38 What type of vitamin D should I take? 
12:41 Balancing the benefits of getting Vitamin D from the sun with the risks of too much UV exposure 
22:22 How often do I check my Vitamin D levels? 
23:12 Anything else we should know about Vitamin D?  
26:12 Are there any other supplements someone with MS should consider taking? 
31:52 Is taking a multivitamin tablet better than individual vitamins? 
35:14 What minerals should be considered? 
37:51 Any future or current research into supplements? 
  
Want to learn more about living a full and happy life with multiple sclerosis? Sign up to our newsletter to hear our latest tips.        
More info and links:       
Learn more about Vitamin D as a key pillar of the Overcoming MS program    
Learn more about the Overcoming MS program  
New to Overcoming MS? Visit our introductory page   
Connect with others following Overcoming MS on the Live Well Hub   
Visit the Overcoming MS website   
For more information on the latest vitamin D research and advice check out our webpage: MS & Vitamin D Deficiency | Overcoming Multiple Sclerosis
Follow us on social media:  
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  Don’t miss out: 
Subscribe to this podcast and never miss an episode. Listen to our archive of Living Well with MS here.
Make sure you sign up to our newsletter to hear our latest tips and news about living a full and happy life with MS.
Feel free to share your comments and suggestions for future guests and episode topics by emailing podcast@overcomingms.org.
If you like Living Well with MS, please leave a 5-star review.
Support us:
If you enjoy this podcast and want to support the ongoing work of Overcoming MS, you can leave a donation here.

Running marathons with MS with Alex Tsirigotis | S1E8

Most people, regardless of whether or not they have MS, may think running a marathon is, simply put, crazy. While exercise is an important part of the Overcoming MS Program, many people with MS will have symptoms that preclude them from running long distances, or indeed running at all.
This Living Well with MS episode’s special guest, Alex Tsirigotis, is someone who not only runs, but has pushed his body to his limits by regularly running marathons. And the fact that he has MS is just a footnote in his story. 
Topics and timestamps
01:17 Alex’s symptoms, diagnosis, and experience with MS. 
04:20 What lifestyle changes Alex’s diagnosis led to.
06:09 Finding out about Overcoming MS and learnings. 
07:25 How long was it after you started following Overcoming MS did you start to see noticeable improvements?  
09:40 Tips on implementing the Overcoming MS program. 
12:39 Alex’s marathon running. 
17:02 Tips for people with symptoms that can affect their ability to run. 
20:10 Long-term side effects from running marathons. 
21:03 What is the most important piece of advice for anyone contemplating starting the Overcoming MS program? 
24:50 Reasons Alex runs marathons and what’s next. 
More info and links:
Learn more about exercise as a key pillar of the Overcoming MS program
Learn more about Alex’s running coach services. 
New to Overcoming MS? Visit our introductory page
Connect with others following Overcoming MS on the Live Well Hub  
Visit the Overcoming MS website   
Follow us on social media:
Facebook
Instagram
YouTube
 Don’t miss out:  
Subscribe to this podcast and never miss an episode. Listen to our archive of Living Well with MS here. 
Make sure you sign up to our newsletter to hear our latest tips and news about living a full and happy life with MS. 
Support us: 
If you enjoy this podcast and want to support the ongoing work of Overcoming MS, you can leave a donation here. 
Feel free to share your comments and suggestions for future guests and episode topics by emailing podcast@overcomingms.org. 
If you like Living Well with MS, please leave a 5-star review.  

Building a daily meditation practice with Dr Craig Hassed | S1E7

Meditation is an important facet of the Overcoming MS (OMS) 7-Step Recovery Program, but many people find it hard to work it into their daily lives, while others think that it might be too “out there” for their more practical sensibilities. We are very pleased to have Dr. Craig Hassed as our guest on this episode of Living Well with MS to demystify the practice of meditation and provide very sound reasons for why you should consider its wondrous stress-relieving effects as reason enough to consider trying it. Dr. Hassed, an expert on mindfulness-based stress reduction, will also provide some common sense tips about how to successfully work meditation into your daily life.   Dr. Hassed works at the Department of General Practice and is coordinator of mindfulness programs at Monash University in Melbourne, Australia. He is regularly invited to speak and run courses in Australia and overseas in health, professional and educational contexts. He is the author of 11 books, was the founding president of the Australian Teachers of Meditation Association and is a regular media commentator.   You can learn more about Dr. Hassed’s professional background here.   Questions include:   Is mindfulness really scientific? What happens to the body under stress? Is there a difference between long-term stress and short-term stress? Should you get professional help as well as mindfulness training if you experience anxiety or depression? Does religious faith reduce stress? Should we keep a journal? Is mindfulness the same as meditation? Is it necessary to follow guided meditations?   Subscribe to this podcast and never miss an episode. In our next installment, join Geoff as he interviews Alex Tsirigotis on how he has conquered running numerous marathons in spite of having MS.

The Overcoming MS guide to getting fit with Véronique Gauthier-Simmons | S1E6

You can probably feel your heart racing a bit, and that’s even before you’ve listened to episode 6 of the Living Well with MS podcast, which is all about getting and staying fit. In this episode, host Geoff Allix dons his proverbial trainers (or sneakers, depending on where in the world you’re wearing athletic shoes) to discuss the importance of implementing a balanced fitness regimen when you have MS. Joining Geoff is Véronique Gauthier-Simmons, originally from France and now residing in Portugal, is an OMS facilitator and qualified yoga instructor and yoga therapist. Véronique was diagnosed with MS at the age of 34, but through the Overcoming MS (OMS) 7-Step Recovery Program and her love of exercise found a way to make staying fit a meaningful part of her life. Since exercise is such a key pillar of the OMS approach, Véronique now helps others do the same, always hewing to her personal motto, “stop being afraid of what could go wrong and think of what could go right!”   You can learn more about Véronique’s professional background here.   Questions include:   How does you decide which exercise – running, swimming, biking, weights, yoga – is right for you? If you’re not fully mobile, what kind of exercises can you do? Should one stay within their comfort zone, or push their boundaries? Is it better to watch exercise videos or take a fitness class?   Subscribe to this podcast and never miss an episode. In our next installment, join Geoff as he speaks with mindfulness expert Assoc. Professor Craig Hassed on stress relief and working meditation into your daily routine.