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PODCAST

The Wellness Blueprint: With Dr. Caleb Davis

Caleb Davis M.D.

Welcome to The Wellness Blueprint with Dr. Caleb Davis: Your guide to living strong, active, and with lasting longevity and quality of life. Hosted by orthopedic surgeon and fitness enthusiast Dr. Caleb Davis, this podcast explores musculoskeletal health, injury prevention, restorative medicine, and lifestyle modification. Each episode blends medical expertise with actionable habits to help you move better, recover faster, and avoid lasting injury. Tune in monthly for science-backed strategies to

health & fitness medicine

All Episodes

00:37:14

Hot Yoga Explained: Heart Rate, Balance, Stress, and...

The Wellness Blueprint: With Dr. Caleb Davis ·

2025/12/31

In this episode of The Wellness Blueprint Podcast, Dr. Caleb Davis sits down with his wife and co-host, Nicole Davis, for a practical, experience-backed breakdown of hot yoga.They walk through what hot yoga actually is, how Bikram-style classes are structured, why the room is heated to 105°, and how heart rate responds during long sessions. Dr. Davis explains what the research says about balance, fall prevention, flexibility, autonomic nervous system regulation, and cardiovascular effects, while

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40:30

Episode 26: Gut Check: How fiber impacts your health,...

The Wellness Blueprint: With Dr. Caleb Davis ·

2025/10/26

In this episode of The Wellness Blueprint, Dr. Caleb Davis and Nicole Davis delve into the importance of fiber. They explore why this often-overlooked nutrient is one of the biggest game changers for long-term health. From soluble vs. insoluble fiber to where you can actually find them in your diet, they break down how fiber supports everything from gut health and heart function to muscle strength and joint longevity. They uncover research showing that fiber-rich diets help reduce the risk of...

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26:14

Episode 25: We're Back, Baby!

The Wellness Blueprint: With Dr. Caleb Davis ·

2025/10/12

Five months, a big move, a new job—and the biggest change of all: becoming parents. We’re back with a candid look at how the early months of parenthood reshape your health—sleep, stress, and the subtle ways decision fatigue hijacks your day. As new adoptive parents, we compare what worked, what didn’t, and how small choices stack up when life runs on 90-minute intervals. We break down the physiology of broken sleep, why cortisol sticks around when you’re always on alert, and how stress drains...

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40:17

Episode 24: Sauna Secrets: The Heat Hack for Heart...

The Wellness Blueprint: With Dr. Caleb Davis ·

2025/04/23

Sweating it out in the sauna goes far beyond relaxation – Dr. Caleb and Nicole Davis unpack the surprising science behind sauna therapy and its remarkable impact on human health. The cardiovascular benefits alone are striking. Research from Finland following 2,300 participants over two decades found those using saunas 4-7 times weekly had 50% lower risk of dying from heart disease compared to once-weekly users. The physiological mechanisms make perfect sense: heart rates increase to 130-140 ...

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30:58

Episode 23: “Red Light Therapy: The Real Deal or Just...

The Wellness Blueprint: With Dr. Caleb Davis ·

2025/04/01

Decoding the science of red light therapy reveals surprising benefits and exposes the truth behind this popular wellness trend. Join Dr. Caleb Davis and Nicole as they illuminate the fascinating cellular mechanisms that make photobiomodulation more than just a beauty fad. The history of light therapy stretches back to 1903 when Nobel Prize winner Niels Ryberg Finsen pioneered using concentrated light rays for medical treatment. Today's red light therapy targets specific wavelengths (660-850 ...

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38:47

Episode 22: Creatine 101: The Most Powerful...

The Wellness Blueprint: With Dr. Caleb Davis ·

2025/03/12

Creatine is a well known strength and endurance supplement. While bodybuilders have sworn by it for decades, groundbreaking research reveals it could be the brain-saving, memory-enhancing supplement everyone should consider taking. This deep dive explores creatine beyond the gym walls. We break down the fascinating chemistry of how this small molecule serves as an energy reservoir for both muscle and brain cells by regenerating ATP – your body's primary energy currency. The research is stagg...

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42:23

Episode 21: Dark Delights: Unwrapping Chocolate's...

The Wellness Blueprint: With Dr. Caleb Davis ·

2025/02/24

Ever wondered if chocolate is really a super health food? Join Dr. Caleb Davis and Nicole Davis, as we embark on a tantalizing journey into the world of chocolate. In this episode, you'll gain a fresh perspective on this beloved indulgence. Curious about chocolate's health benefits? We'll tackle the science behind dark chocolate's potential to improve cardiovascular health, brain function, and even mood. As we explore the science, you'll learn about the differences between cocoa ...

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26:41

Episode 20: Protein Paradigm: Exploring Its Role in...

The Wellness Blueprint: With Dr. Caleb Davis ·

2025/02/17

Unlock the secrets of protein beyond the muscle-building hype. What if your protein intake could influence your hormones, immune function, and even your metabolism? Join us for a captivating journey through the history and science of protein. We explore the vast landscape of protein sources, from traditional meats to innovative supplements and discuss how protein bars and shakes have transitioned from niche bodybuilding products to everyday essentials. Nicole shares her personal experie...

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33:30

Episode 20: Vitamin D: Unlocking Strong Bones, Mighty...

The Wellness Blueprint: With Dr. Caleb Davis ·

2025/01/27

Unlock the secrets of vitamin D and its profound impact on your health. Imagine a world where a single nutrient could transform your bone, muscle, and immune health—it's not science fiction, it's vitamin D. Join us as we journey from the streets of 1600s England, where rickets was rampant, to the modern-day fortification of foods, unraveling the history and significance of this vital nutrient.But vitamin D isn't just about maintaining strong bones. We shine a light on its crucial role in musc...

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47:31

Episode 18: Caffeine Chronicles: The Risks and...

The Wellness Blueprint: With Dr. Caleb Davis ·

2025/01/19

Share your thoughts. Instagram @WellnessblueprintPodcastX @CalebDavisMDTikTok @WellnessblueprintPodcast

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51:51

Episode 17: Sip Smarter: The Secret to Optimal Hydration

The Wellness Blueprint: With Dr. Caleb Davis ·

2025/01/12

Can you achieve optimal hydration just by drinking more water? Explore the intricacies of fluid balance and electrolytes in our latest episode where we unravel this complex topic. From understanding the delicate dance of intracellular and extracellular fluids to the crucial roles of sodium and potassium, we provide a comprehensive guide to mastering your body's hydration needs. Our discussion highlights the importance of recognizing dehydration and the true benefits of electrolyte supplementa...

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36:49

Episode 16: Willpower Wisdom: Why Resolutions Fail...

The Wellness Blueprint: With Dr. Caleb Davis ·

2025/01/06

Can willpower alone help us stick to our New Year’s resolutions, or are there deeper psychological forces at play? Join Dr. Caleb Davis and Nicole Davis as we discuss common resolutions and the reasons they often falter. We'll guide you through the process of crafting specific, attainable goals that go beyond vague intentions, and explore how tools like vision boards can keep you motivated. Discover how nutrition and sleep influence your resolve and how the concept of "food drive," possibly r...

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35:59

Bonus Episode: "No Booze, No Blues: The Unexpected...

The Wellness Blueprint: With Dr. Caleb Davis ·

2025/01/01

Prepare to challenge your assumptions and reevaluate your relationship with alcohol as we embark on a journey through Dry January. Discover how a month of sobriety can serve as a powerful foundation for resilience and long-term success. We unpack startling statistics that link alcohol consumption to significant health and societal challenges, such as its contribution to 140,000 deaths annually in North America. By examining historical contexts like Prohibition and modern cultural phenome...

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40:53

Episode 15: Lifting Fundamentals: Building Strength...

The Wellness Blueprint: With Dr. Caleb Davis ·

2024/12/29

In this episode of The Wellness Blueprint, Dr. Caleb Davis and co-host Nicole Davis explore the most effective exercise methods for achieving optimal health and fitness, especially as people set new fitness goals for the New Year.Through personal anecdotes, Nicole shares her love for partner workouts and the exhilaration of high-intensity classes like CrossFit, despite their occasional mishaps. We also highlight the benefits of both solo and group exercise environments, and the unique role pe...

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54:43

Episode 14: The Cardio Controversy: HIIT vs....

The Wellness Blueprint: With Dr. Caleb Davis ·

2024/12/25

Ever wondered if your cardio routine is truly effective, or if there's a better way to boost your fitness goals? Join us on the Wellness Blueprint with Dr. Caleb Davis and co-host Nicole Davis, as we discuss the intricacies of cardio and fitness just in time for the new year. We take you on a journey through various exercise options, from the simplicity of jogging to the intensity of CrossFit, and compare the merits of steady-state cardio versus high-intensity interval training (HIIT). Discov...

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37:18

Episode 13: Slashing Sugar and Calories: The Cancer...

The Wellness Blueprint: With Dr. Caleb Davis ·

2024/12/16

Can reducing your sugar intake truly impact cancer growth, or is it just another dietary myth? This week on the Wellness Blueprint Podcast, we unravel the complexities behind lifestyle choices and cancer risk, focusing on the surprising potential of caloric restriction. Join us as we tackle the bold claims surrounding the ketogenic diet, intermittent fasting, and the role of sugar in cancer management. We'll reveal how sugar reduction might slow cancer cell growth and discuss the nuance...

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40:47

Episode 12: Sweet Deception: The Addictive Trap...

The Wellness Blueprint: With Dr. Caleb Davis ·

2024/12/12

Can sugar actually fuel cancer growth, or is the real culprit lurking elsewhere on your plate? Join us as we unravel the complexities of dietary fat and sugar, along with their controversial histories. This episode reveals the fascinating story of the 1960s Sugar Research Foundation's influence on public perception by demonizing fat to downplay sugar's health risks and how these events have shaped modern dietary habits, often leading to an increase in sugar and carbohydrate consumption.Our jo...

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61:55

Episode 11: "Squat Strong, Live Long: The Science of...

The Wellness Blueprint: With Dr. Caleb Davis ·

2024/12/04

Can maintaining your muscle mass truly be the fountain of youth? Join Dr. Caleb Davis and Nicole Davis in an eye-opening episode of the Wellness Blueprint as we unravel the mystery of sarcopenia—a condition not just impacting the elderly but creeping into the lives of those in their 30s and 40s. Discover how strength training, essential for both genders and all ages, can be your key to preserving vitality. Delve into the intricate world of muscle fibers and learn how their decline affects you...

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62:19

Episode 10: The Diabetes Blueprint: How to Prevent,...

The Wellness Blueprint: With Dr. Caleb Davis ·

2024/11/25

Get ready to transform your health with The Wellness Blueprint with Dr. Caleb Davis! Formerly known as the Dr. Big Guy podcast, this rebranding reflects our mission to empower you with practical tools and insights for building a strong health foundation. In this episode, we kick off by exploring the global impact of diabetes, challenging the common perception that it's irreversible. With actionable lifestyle changes and expert insights, we provide guidance on managing or preventing diabe...

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49:01

Episode 9: Beating Winter Blues: SAD Solutions & Joe...

The Wellness Blueprint: With Dr. Caleb Davis ·

2024/11/18

Joe Rogan discussed on his podcast how video games can improve surgical skills. As the Weather grows colder, Seasonal Affective Disorder is on the rise!Ever wondered how the lack of sunlight can turn those winter blues into something more severe? Nicole and Dr. Caleb Davis share their own battles with Seasonal Affective Disorder (SAD) and the surprising effects of geography on mood. Drawing from personal stories in sunny Orlando and the chilling winters of Rochester, this episode highlig...

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