Perflow – Détails, épisodes et analyse

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Perflow

Dr Paul Ch'en & Dr Wafaa Abdel-Hadi

Forme & Santé

Fréquence : 1 épisode/6j. Total Éps: 6

The Perflow Podcast explores what truly shapes our health—and how we can take a more active role in it. In a world of conflicting advice and complex health messaging, Perflow exists to bring clarity, context and practical insight to listeners who want to understand their health more deeply.

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Apple Podcasts

🇬🇧 Grande Bretagne - medicine
19/05/2026
#63
🇬🇧 Grande Bretagne - medicine
18/05/2026
#40
🇬🇧 Grande Bretagne - medicine
07/05/2026
#93
🇬🇧 Grande Bretagne - medicine
27/04/2026
#92
🇬🇧 Grande Bretagne - medicine
24/04/2026
#62
🇬🇧 Grande Bretagne - medicine
23/04/2026
#88

Spotify

Aucun classement récent disponible

Liens partagés entre épisodes et podcasts

Liens présents dans les descriptions d'épisodes et autres podcasts les utilisant également.

https://www.havening.org/
2 partages
https://www.arcadia-praxisklinik.de/en/the-therapy-team/dr-med-henning-saupe/
2 partages
https://doi.org/10.1210/edrv.21.1.0389
2 partages

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Évaluation technique de la qualité et de la structure du flux RSS.

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À améliorer

Score global : 63%

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Répartition mensuelle des publications d'épisodes au fil des années.

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Derniers épisodes publiés

Liste des épisodes récents, avec titres, durées et descriptions.

Episode 1- Self-Care and Well-Being: Practical Strategies From Healthcare Professionals

Saison 1 · Épisode 1

lundi 20 avril 2026 • Durée 24:09

Overview

In this episode of Perflow, Dr. Paul and Wafaa discuss the importance of self-care in healthcare, sharing personal stories, practical tips, and insights to help professionals prioritize their well-being amidst busy schedules. Learn how small daily habits can make a significant difference in health, happiness, and longevity.

Key Topics:

The challenge of balancing self-care with professional and personal responsibilities
The role of lifestyle medicine in preventing disease and promoting well-being
Practical steps to incorporate movement and hydration into daily routines
The impact of stress and sympathetic overactivity on health
Personal stories illustrating the power of self-care, including Patricia Daly’s inspiring example
How to start with small, achievable habits like walking and mindful breathing
The importance of self-awareness, self-acceptance, and intrinsic motivation in health behavior change

Resources:

Patricia Daly - Nutritional Therapy (or search for her story online)

Jane Fonda Workouts on YouTube

Jane Fonda: Walking Cardio Workout : Level 1

Association between long working hours and liver enzymes: evidence from the Korea National Health and Nutrition Examination Survey, 2007–2017 - PMC Song JH, Kim HR, et. al. Ann Occup Environ Med. 2022 May 13;34:e9. doi: 10.35371/aoem.2022.34.e9. PMID: 35801225; PMCID: PMC9209099.

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Episode 0- Unlocking Self-Care: The PerFlow Podcast Introduction

Saison 1

lundi 20 avril 2026 • Durée 18:40

Overview

Join Dr. Paul Ch'en and Dr. Wafaa Abdel-Hadi as they introduce the PerFlow podcast, exploring self-care, lifestyle medicine, and holistic health. Discover their backgrounds, the purpose of the series, and practical tips for better health and personal growth.

Key Topics

Self-care and personal growth

The role of lifestyle medicine in health

The concept and origin of PerFlow

Importance of habits and habit formation

Preventive healthcare and patient empowerment

Takeaways

Self-care encompasses self-help, self-reliance, self-awareness, and self-actualization.

Genes are not the sole determinants of health; lifestyle and habits play a crucial role.

PerFlow stands for Personal Growth and Development and Flow, emphasizing holistic well-being.

Habit formation is key to sustainable health improvements, including sleep, exercise, and social connection.

The podcast aims to challenge conventional health narratives and empower individuals to take control of their health.

Chapters

00:00 Exploring Functional Medicine and Its Impact

02:59 The Role of Prevention in Healthcare

09:04 The Concept of Perflow and Its Significance

14:20 Conclusion and Next Steps

15:37 The Importance of Sleep and Daily Routines

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Episode 2- Navigating Nutrition: Practical Insights from a Functional Medicine Perspective

Saison 1 · Épisode 2

lundi 27 avril 2026 • Durée 26:15

Overview:

Discover easy-to-implement strategies to improve your diet and manage blood sugar levels effectively. In this episode, Dr. Paul and Dr. Wafaa share expert tips on personalized nutrition, mindful eating, and the science behind blood sugar and inflammation.

Key Topics

The importance of personalized nutrition and bio-individual eating habits
How blood sugar spikes influence insulin, cortisol, and stress responses
The role of glycemic index and food sequencing in blood sugar management
Practical tips for mindful eating: slowing down with chopsticks and smaller utensils
The impact of ultra-processed foods and hidden sugars on health
The benefits of steaming vegetables and using herbs like curcumin and cumin
Using continuous glucose monitoring (CGM) for self-experimentation and awareness
Food combinations that minimize blood sugar spikes, such as eating vegetables and meats before rice
The concept of "Hara Hachibu" and eating to 80% for better digestion and satiety
Simple meal prep ideas: stir-fries with buckwheat noodles, homemade guacamole and crackers
The importance of trial and error to discover what foods make you feel good
How to politely decline unwanted foods using neuro-linguistic techniques
The mental shift: building awareness and intentionality in food choices

Resources:

What is HbA1c? | Blood Test | Target Levels | Diabetes UK

Role of Sugars in Human Neutrophillic Phagocytosis

Food Order Has a Significant Impact on Postprandial Glucose and Insulin Levels - PMC

Episode 3- How Thoughts Shape Your Body: Mindset and Health

Saison 1 · Épisode 3

lundi 4 mai 2026 • Durée 24:29

Overview:

This episode explores the profound impact of mindset on health, stress, and disease management. Dr. Paul Ch'en and Dr. Wafaa discuss how thoughts influence physical health, the importance of resilience, and practical ways to cultivate a positive mindset.

Key Topics

Mindset's role in health and disease

Impact of stress and automatic negative thoughts

Resilience and emotional well-being

The influence of diet, sleep, and exercise on mindset

Practical strategies to improve mental health

Resources

A placebo effect on postprandial glycaemia - PubMed

Dr. David Unwin's work on diabetes reversal: Long-Term Efficacy and Safety of a Low-Carbohydrate Diet in Type 2 Diabetes Remission: A Systematic Review - PubMed

TOWARD, a metabolic health intervention, demonstrates robust 1-year weight loss and cost-savings through deprescription - PubMed

Jeremy Hoic: The Doctor You

Episode 5- Unlocking Better Sleep: Managing Rest and Circadian Rhythms

Saison 1 · Épisode 5

lundi 18 mai 2026 • Durée 29:36

Overview:

In this episode, Paul and Wafaa explore the science and practical strategies behind improving sleep quality. Discover how lifestyle choices, sleep hygiene, circadian rhythm management, and mindfulness techniques can transform your rest and overall well-being.

Key Topics Covered:

The crucial role of sleep in physical and psychological health

How stress impacts sleep and simple mental shifts to reduce stress

The science of circadian rhythms and influencing light exposure

Practical tools: blue light blocking glasses, sleep gadgets, and wearables

The significance of melatonin for immune regulation, cancer protection, and pregnancy

The benefits of meditation, Havening techniques, and pet therapy for relaxation

Medications: when they might help and their limitations

Lifestyle modifications to optimize sleep hygiene and biological repair during sleep

The impact of electromagnetic waves and environmental factors on sleep quality

Simple daily habits to enhance sleep, including light modulation and consistent routines

Timestamps:

00:00 - Introduction to the importance of sleep and recent reflections on stress management

02:20 - Challenges with sleep, stress, and its impact on health

03:47 - Why sleep is fundamental, ranked high among life domains

04:16 - Non-medication strategies for improving sleep hygiene (blue light, gadgets, CBT)

05:20 - Personal routines and the significance of prioritizing sleep as a mother

References:

Episode 4- Stress and Health: Practical Strategies for Better Living

Saison 1 · Épisode 4

lundi 11 mai 2026 • Durée 21:15

Overview:

This episode explores the science of stress, its impact on health, and practical strategies for management. Dr. Wafaa and Dr. Paul share insights on how to handle stress effectively, emphasizing mindset, gratitude, and reflection.

Key Topics:

The biological impact of stress on the body

Practical stress management techniques

The importance of mindset and gratitude

Stress is a natural process, but chronic stress damages health.

Taking pauses, breathing, and reflecting can reduce stress.

Gratitude and positive reframing help manage stress.

Richard Carlsson- Don’t Sweat the Small Stuff

Stress is a universal human experience

The fight-or-flight response (Cannon, W.B. The Wisdom of the Body)

Stress increases cortisol via activation of the HPA axis

Long-term cortisol exposure suppresses immune function

Resilience affects how individuals respond to stress

Genetic variation influences stress response

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Perflow – Détails, épisodes et analyse

Détails du podcast

Classements récents

Apple Podcasts

Spotify

Liens partagés entre épisodes et podcasts

Other12

Qualité et score du flux RSS

Historique des publications

Derniers épisodes publiés

Podcasts et contenus similaires

Podcasts Similaires Basées sur le Contenu

Apple Podcasts

Spotify

Podcasts Similaires Basées sur le Contenu

Other12

ncbi.nlm.nih4

PubMed3