Episode Details

In this episode of Healthy Waves, Dr. Amanda Adkins—double-board certified in internal and lifestyle medicine with a certificate in plant-based nutrition—breaks down practical, evidence-based steps women can use to reduce risk of diabetes, hypertension and chronic inflammation. We cover high-impact foods (leafy greens, beans, whole-food plants), simple habit swaps for busy caregivers, how to avoid restriction cycles, and how lifestyle choices influence gene expression (epigenetics). If you want clear, scalable strategies that combine science and faith for long-term health, this episode delivers actionable guidance you can start this week.

About the guest:

Dr. Amanda Adkins is a lifestyle medicine physician and health strategist who helps women prevent — and sometimes reverse — chronic conditions through plant-forward nutrition, movement, sleep and stress management. She blends clinical evidence with spiritual grounding to create sustainable, habit-based care.

Key takeaways:

• Prioritize leafy greens daily: they supply nitrates and antioxidants that support vascular health and blood pressure control.

• Add beans and legumes for fiber to stabilise blood glucose — plant protein and fibre lower insulin resistance.

• Reduce saturated fat and refined carbs; most benefits come from adding whole plants rather than punitive restriction.

• When pressed for time, choose fresh, pre-made foods cautiously: check ingredients for added sugar, salt, and fats.

• Build habits by adding before subtracting — introduce plant foods first, then crowd out less healthy options to avoid restriction cycles.

• Measure health with function metrics (energy, BP, sleep) rather than only scale weight to prevent shame and perfectionism.

• Protein concerns on plant diets are typically overstated — most people meet needs via beans, lentils, nuts and whole grains.

• Epigenetics: genes are a deck of cards — lifestyle (diet, sleep, stress, movement) helps “play the hand” differently and can reduce disease risk.

• Self-care is not selfish: short, consistent investment in rest, food prep, and movement improves long-term capacity to care for others.

• Small, repeatable keystone habits + tracking two feel/function metrics yield sustainable improvement vs big, short-term overhauls.

How listeners can connect with Dr. Amanda Adkins:  

Website & bookings: https://www.dramandamd.com/

Educational only. Not medical advice. Do not start/stop medication or supplements without guidance from a qualified clinician.

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Disclaimer: This video is for educational and informational purposes only. The views expressed are the personal opinions of the guest and do not reflect the views of the host or Healthy Mind By Avik™️. We do not intend to harm, defame, or discredit any p