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In this episode, we sit down with Ashley Hinton, certified wellness coach, owner of 859 WELL, and Director of Health Promotion at Centre College, to explore the unique challenges facing today’s young adults.

Ashley works closely with college students, helping them navigate stress, build healthier coping strategies, and develop a more balanced relationship with food through intuitive eating.

We discuss how parents can begin encouraging healthy habits early, what’s changing on college campuses—including shifts in substance use—and how social media is impacting mental health. We also dive into practical ways to support your child, including one simple but powerful question: “Do you want help solving this, or do you just need me to listen?”

You’ll also hear how mindfulness can look different for everyone, why modeling healthy stress management matters, and how to help your child build a lifelong “toolkit” for resilience.

Find Ashley Hinton, MS, MPH at 859 W.E.L.L Coaching & Consulting

www.859wellky.com

859.433.6321

Additional Resources:

T-Break Guide: Take a cannabis tolerance break for 21 days

Grok cards

Mindfulness Institute for Emerging Adults

Intuitive Eating workbook

thestartinggatepodcast.com

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The content in this podcast is for general reference and educational purposes only. It is not meant to be complete or exhaustive, or to be applicable to any
specific individual’s medical condition. No information provided in this podcast constitutes medical advice and is not an attempt to practice medicine or to provide specific medical advice, diagnosis or treatment. This podcast does not create a physician- patient relationship and is not a substitute for professional medical advice, diagnosis or treatment. Please do not rely on this podcast for emergency medical treatment. Remember that everyone is different so make sure you consult your own healthcare professional before seeking any new treatment and before you alter, suspend, or initiate a new change in your routine.

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What can we learn from people who stay active, competitive, and engaged as they age?

In this episode, Dustin Jones, DPT, joins us to share powerful lessons from master’s athletes—individuals who don’t just exercise, but stay in the game for life. We talk about how social connection, self-efficacy, and a willingness to adapt—not quit—keep them moving through injuries, life changes, and aging.

We also explore why combining different types of movement—from endurance training to sports that challenge balance and agility—can support long-term health and independence.

Whether you’re in a busy season of life or feel like it’s too late to start, this episode is a powerful reminder that movement isn’t just about exercise—it’s about staying connected, capable, and engaged in the life you want to live.

If you’ve been on the sidelines, consider this your invitation to get back in the game!

Find Dustin Jones, DPT at Hyphen

Links to stay in the game:

National Senior Games

Kentucky Senior Games

Link to SAFE : Sustained Athlete Fitness Exam

thestartinggatepodcast.com

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contact@thestartinggatepodcast.com

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The content in this podcast is for general reference and educational purposes only. It is not meant to be complete or exhaustive, or to be applicable to any
specific individual’s medical condition. No information provided in this podcast constitutes medical advice and is not an attempt to practice medicine or to provide specific medical advice, diagnosis or treatment. This podcast does not create a physician- patient relationship and is not a substitute for professional medical advice, diagnosis or treatment. Please do not rely on this podcast for emergency medical treatment. Remember that everyone is different so make sure you consult your own healthcare professional before seeking any new treatment and before you alter, suspend, or initiate a new change in your routine.

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In this episode, we sit down with precision medicine physician Dr. Meghan Jones to explore how personalized health data can guide lifestyle decisions.

Dr. Jones explains what happens during a precision medicine evaluation and the types of data that are analyzed—from genetic testing to metabolic markers and wearable data. We discuss what your genes can reveal about things like insulin sensitivity, optimal eating patterns, cardiovascular risk, and even dementia risk.

But perhaps the most interesting takeaway? Even with all of this personalized data, the core recommendations are often the same. The foundational pillars of health—nutrition, movement, sleep, and stress management—remain essential for nearly everyone.

Precision medicine doesn’t replace these basics. Instead, it helps fine-tune the final pieces and can be a powerful motivator for people trying to make meaningful lifestyle changes.

thestartinggatepodcast.com

Email us with questions and topics you want us to cover at
contact@thestartinggatepodcast.com

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The content in this podcast is for general reference and educational purposes only. It is not meant to be complete or exhaustive, or to be applicable to any
specific individual’s medical condition. No information provided in this podcast constitutes medical advice and is not an attempt to practice medicine or to provide specific medical advice, diagnosis or treatment. This podcast does not create a physician- patient relationship and is not a substitute for professional medical advice, diagnosis or treatment. Please do not rely on this podcast for emergency medical treatment. Remember that everyone is different so make sure you consult your own healthcare professional before seeking any new treatment and before you alter, suspend, or initiate a new change in your routine.

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Exercise isn’t just about burning calories — it’s about building capacity for the decades ahead.

In this episode, we sit down with cardiologist Dr. Kelly Waespe to talk about exercise as medicine for the heart — and for longevity. We break down the specific benefits of Zone 2 training, HIIT, and resistance training, and how each one uniquely strengthens your cardiovascular system.

We talk about:

• The powerful link between VO₂ max and longevity
• Heart rate variability and what it reveals about stress and recovery
• How cardiovascular risk shifts for women during menopause
• When hormone therapy may be helpful
• How objective testing can help you train smarter — not just harder

Most importantly, we remind you: you don’t have to overhaul your life overnight. One intentional change today can build the heart health you’ll rely on tomorrow.

Calculate your own cardiac risk here: ASCVD risk calculator

Find Dr. Waespe at Baptist Health

Find Revive Longevity:

on instagram: @revivelongevity

on facebook: Revive Longevity Center

email: revivelongevitycenter@gmail.com

website coming soon: revivelongevitycenter.com

thestartinggatepodcast.com

Email us with questions and topics you want us to cover at
contact@thestartinggatepodcast.com

Follow us on social media @thestartinggatepodcast




The content in this podcast is for general reference and educational purposes only. It is not meant to be complete or exhaustive, or to be applicable to any
specific individual’s medical condition. No information provided in this podcast constitutes medical advice and is not an attempt to practice medicine or to provide specific medical advice, diagnosis or treatment. This podcast does not create a physician- patient relationship and is not a substitute for professional medical advice, diagnosis or treatment. Please do not rely on this podcast for emergency medical treatment. Remember that everyone is different so make sure you consult your own healthcare professional before seeking any new treatment and before you alter, suspend, or initiate a new change in your routine.

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Heart disease is largely preventable — so why aren’t we preventing it?

Dr. Kim Williams, Chair of Medicine at UofL and former President of the American College of Cardiology, joins us to discuss why lifestyle must be the foundation of cardiovascular care. From nutrition and plant-based eating to exercise, sleep, and stress, he explains how daily habits shape long-term outcomes.

Dr. Williams explains why:

• Nutrition isn’t optional in heart prevention — it’s central
• A plant-forward diet can rival medications in effectiveness
• Medications and lifestyle together can be even more powerful
• His concerns about the newest dietary guidelines
• Why prevention deserves more attention in modern medicine

If you’ve ever wondered what a prevention-focused cardiologist really thinks, this conversation is both eye-opening and practical.

Find Dr. Kim Williams, MD

Cooking For Your Heart and Soul cookbook

Study by Dr. Esselstyn on disease reversal with plant based diet

Life's Essential 8 from the American Heart Association

thestartinggatepodcast.com

Email us with questions and topics you want us to cover at
contact@thestartinggatepodcast.com

Follow us on social media @thestartinggatepodcast




The content in this podcast is for general reference and educational purposes only. It is not meant to be complete or exhaustive, or to be applicable to any
specific individual’s medical condition. No information provided in this podcast constitutes medical advice and is not an attempt to practice medicine or to provide specific medical advice, diagnosis or treatment. This podcast does not create a physician- patient relationship and is not a substitute for professional medical advice, diagnosis or treatment. Please do not rely on this podcast for emergency medical treatment. Remember that everyone is different so make sure you consult your own healthcare professional before seeking any new treatment and before you alter, suspend, or initiate a new change in your routine.

Send us Fan Mail

If you’ve ever picked up your phone without knowing why—or felt more drained after “relaxing” with a screen—this episode is for you.

We live in a world of constant pings, scrolling, and screens—but what is that doing to our brains, our emotions, and our sense of control? In this episode of The Starting Gate, we’re joined by digital wellness specialist Dr. Mary Donohue to explore how nonstop screen exposure is reshaping the way we think, feel, and cope.

We talk about how digital overload dulls creativity, trains us to numb uncomfortable emotions, and pulls us away from the present moment. Dr. Donohue shares why even brief “micro breaks” can make a meaningful difference, how to build healthy guardrails around things like social media, gaming, and online gambling, and why awareness—not perfection—is the key to digital wellness.

If you’ve been feeling overstimulated, unfocused, or uneasy about your family’s screen habits, this episode will help you rethink your relationship with technology—without guilt or extremes.

Find Dr. Mary Donohue:

Dr. Mary Donohue on Linked in

@drmarydonohue

email: maryedonohue@gmail.com

Find out more about the Digital Wellness Center

thedigitalwellnesscdenter.com

@thedigitalwellnesscenter

thestartinggatepodcast.com

Email us with questions and topics you want us to cover at
contact@thestartinggatepodcast.com

Follow us on social media @thestartinggatepodcast




The content in this podcast is for general reference and educational purposes only. It is not meant to be complete or exhaustive, or to be applicable to any
specific individual’s medical condition. No information provided in this podcast constitutes medical advice and is not an attempt to practice medicine or to provide specific medical advice, diagnosis or treatment. This podcast does not create a physician- patient relationship and is not a substitute for professional medical advice, diagnosis or treatment. Please do not rely on this podcast for emergency medical treatment. Remember that everyone is different so make sure you consult your own healthcare professional before seeking any new treatment and before you alter, suspend, or initiate a new change in your routine.

Send us Fan Mail

What does it look like when lifestyle medicine works in real life?

In this episode, Dr. Sarah Schuetz interviews her patient, Kam, whose journey through lifestyle medicine led to a 50-pound weight loss, fewer medications, and a life filled with more energy, movement, and confidence.

Kam shares how she learned to truly understand nutrition, not just follow a guide, how she gradually built physical activity into her life through Pilates and weight training, and how she learned to navigate real-world challenges like large family gatherings without falling off track.

Dr. Schuetz reflects on how lifestyle medicine shifts the power back to the patient — providing tools instead of temporary fixes — and why this model creates lasting change.

This conversation is honest, hopeful, and deeply motivating for anyone who wants to believe that change is still possible.

thestartinggatepodcast.com

Email us with questions and topics you want us to cover at
contact@thestartinggatepodcast.com

Follow us on social media @thestartinggatepodcast




The content in this podcast is for general reference and educational purposes only. It is not meant to be complete or exhaustive, or to be applicable to any
specific individual’s medical condition. No information provided in this podcast constitutes medical advice and is not an attempt to practice medicine or to provide specific medical advice, diagnosis or treatment. This podcast does not create a physician- patient relationship and is not a substitute for professional medical advice, diagnosis or treatment. Please do not rely on this podcast for emergency medical treatment. Remember that everyone is different so make sure you consult your own healthcare professional before seeking any new treatment and before you alter, suspend, or initiate a new change in your routine.

Send us Fan Mail

In this episode, we talk with a physician whose frustration with the health of Kentuckians — and the way our healthcare system responds to it — became the catalyst for real change. Instead of accepting a system that often waits until patients are critically ill, she began searching for solutions that focus on prevention and early intervention.

That journey led to the creation of Prevent Scripts, an innovative app designed to identify disease risk and support true behavior change through personalized, practical strategies. We discuss why upstream care matters, how small habit changes can lead to meaningful health improvements, and how technology can finally support — not replace — human-centered medicine.

This conversation is about moving from complaint to action, and about empowering patients to take control of their health one small step at a time.

Find out more about Prevent Scripts at www.preventscripts.com

and find Dr. Natalie Davis at NatalieDavismd.com

thestartinggatepodcast.com

Email us with questions and topics you want us to cover at
contact@thestartinggatepodcast.com

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The content in this podcast is for general reference and educational purposes only. It is not meant to be complete or exhaustive, or to be applicable to any
specific individual’s medical condition. No information provided in this podcast constitutes medical advice and is not an attempt to practice medicine or to provide specific medical advice, diagnosis or treatment. This podcast does not create a physician- patient relationship and is not a substitute for professional medical advice, diagnosis or treatment. Please do not rely on this podcast for emergency medical treatment. Remember that everyone is different so make sure you consult your own healthcare professional before seeking any new treatment and before you alter, suspend, or initiate a new change in your routine.