Healing Steps to Wellness with Dr. J & Mei

A Lifestyle Medicine & Functional Medicine Podcast for Whole-Person Health Hosted by Meiping Liu and Dr. Jengyu Lai, the show explores evidence-based lifestyle medicine, functional medicine, regenerative medicine, and biomechanics to help listeners prevent chronic disease, improve mobility, and optimize long-term wellness. Each episode translates clinical science into practical daily habits that support metabolic health, immune resilience, healthy aging, wound healing, and foot and ankle function. Our approach consists of 7 Healthy Lifestyle Pillars that we strongly value. Learn more at https://healingstepstowellness.com

45 episodes

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Episodes 46

Stop Feeling Stuck: Simple Changes for a Healthier Life
6d ago · 32:06
Stop Feeling Stuck: Simple Changes for a Healthier Life Stop Feeling Stuck: Simple Changes for a Healthier Life is the topic of today’s episode of Healing Steps to Wellness with Mei L:iu & Dr Jengyu Lai. Learn practical healing steps to wellness with actionable strategies from the experts at Rochester Clinic. This presentation offers a clear guide to improving your overall health through structured wellness tips. Mei Liu and Dr. Jengyu Lai break down essential concepts to help you navigate your path to better health, focusing on sustainable habits rather than quick fixes. Whether you are begin
More Than Medicine: Movement, Connection & Healthy Aging
13d ago · 56:25
More Than Medicine: Movement, Connection & Healthy Aging More Than Medicine: Movement, Connection & Healthy Aging. What does it really mean to age well? It’s about more than treating illness. It’s about creating a life that keeps us moving, connected, engaged, and supported. In this episode of Healing Steps to Wellness, Dr. Jengyu Lai and Mei Liu welcome Sylwia Bujak Oliver, Executive Director of 125 LIVE, for a lively conversation about healthy aging and the powerful role community can play in our overall well-being. Sylwia shares how 125 LIVE has grown into much more than a fitness center, b
What a Brain Tumor Taught the AMA President About Health
1mo ago · 52:20
What a Brain Tumor Taught the AMA President About Health What a Brain Tumor Taught the AMA President About Health is the topic of this episode, the AMA President opens up about how a brain tumor changed the way he thinks about health, medicine, and what it really means to care for people. Rather than focusing only on treatment after illness begins, he makes a strong case for prevention, lifestyle medicine, nutrition, and the community factors that shape long-term well-being. The conversation explores why so many health problems are connected to what happens outside the exam room, from access t
Blue Zones, Longevity, and Whole-Person Health with Dr. Wayne Dysinger
1mo ago · 48:52
Blue Zones, Longevity, and Whole-Person Health with Dr. Wayne Dysinger Blue Zones, Longevity, and Whole-Person Health is the topic of this episode of Healing Steps to Wellness. Dr. Jengyu Lai and Mei Liu welcome Dr. Wayne Dysinger for a deep conversation on Blue Zones, longevity, and whole-person health. They explore how lifestyle medicine is reshaping the future of care through nutrition, movement, sleep, stress management, and social connection. Dr. Dysinger shares how the Blue Zones approach helps communities live longer, healthier lives by focusing on practical habits that support vitality
The Hidden Hormone Shifts Behind Anxiety, Brain Fog and Fatigue
1mo ago · 57:09
The Hidden Hormone Shifts Behind Anxiety, Brain Fog and Fatigue The Hidden Hormone Shifts Behind Anxiety, Brain Fog and Fatigue is the topic of this episode of Healing Steps to Wellness, Mei Liu and Dr. Jengyu Lai sit down with guest Denise Stegall to explore the hidden hormone shifts that can contribute to anxiety, brain fog, fatigue, sleep changes, mood swings, inflammation, and midlife weight gain. Denise shares how hormone changes can begin earlier than many people realize, why nutrition matters more during midlife, and how stress, sleep, and blood sugar all connect to hormone health. Toge
Morning Movement, Sunlight, and Brain Health Habits That Work
1mo ago
Morning Movement, Sunlight, and Brain Health Habits That Work Morning Movement, Sunlight, and Brain Health Habits That Work is the topic of this episode of Healing Steps to Wellness, Dr. J and Mei explore the powerful connection between heart health, brain health, plantar fasciitis, insulin resistance, and inflammation. They discuss how muscle health affects glucose use, why walking after meals can help reduce blood sugar spikes, and how daily movement supports whole-body wellness. The conversation also includes practical lifestyle tips, healing strategies, and delicious food as medicine ideas
What Young Adults Really Think About Healthy Eating and Lifestyle Medicine
2mo ago · 59:09
What Young Adults Really Think About Healthy Eating and Lifestyle Medicine What Young Adults Really Think About Healthy Eating and Lifestyle Medicine is the topic of this episode of Healing Steps to Wellness with Mei & Dr. Jengyu Lai, the family sits down for a real and practical conversation about how healthy habits develop across life stages. Mei and Dr. Jengyu Lai are joined by their children, Elden and Hannah, to talk about transitioning from a standard American diet to a whole food plant-based lifestyle, learning to cook, staying active, and making better food choices in college and beyon
Healing the Body: Regenerative Medicine and Root-Cause Care
2mo ago · 30:59
Healing the Body: Regenerative Medicine and Root-Cause Care In this episode – Healing the Body: Regenerative Medicine and Root-Cause Care, Mei Liu interviews Dr. Jengyu Lai about one of the biggest health topics right now: chronic inflammation and how it may be affecting your energy, weight, brain fog, pain, and overall wellness. They explore how inflammation is connected to gut health, insulin resistance, sleep, stress, movement, and the foods we eat — all themes that continue to resonate strongly with health-conscious YouTube audiences. Dr. Lai explains why many people feel “off” even when t
Chronic Pain Won’t Go Away? The Regenerative Medicine Approach that Actually Works
2mo ago · 35:09
Chronic Pain Won’t Go Away? The Regenerative Medicine Approach that Actually Works Chronic Pain Won’t Go Away? The Regenerative Medicine Approach that Actually Works. Most people are told their labs are “normal” — but normal isn’t the same as optimal. In this episode, Dr. Jengyu Lai (board-certified podiatrist and lifestyle medicine physician) reveals why chronic, low-grade inflammation is silently driving fatigue, brain fog, weight gain, and some of today’s most serious diseases — and why your doctor may not be catching it. What You’ll Learn in This Episode: The difference between acute infla
How to Enjoy a Cruise without Sacrificing Your Health Gains
2mo ago · 46:42
How do you enjoy a cruise without sacrificing your health gains? In this episode, Dr. J and Mei share practical, real-life strategies for staying healthy before, during, and after a cruise — from researching your ship and ports, to packing smart snacks, hydrating well, and navigating buffets with intention. They also talk about avoiding the “vacation trap” of overeating, drinking too much, and returning home exhausted. Instead, they focus on simple habits like choosing whole foods, walking the ship, using the stairs, protecting yourself from motion sickness, and giving your body time to recove
Reclaiming the Plate: A Navajo Wellness Story
3mo ago · 59:31
Join us for a powerful Healing Steps to Wellness conversation on healing, food sovereignty, and Indigenous wisdom in action. In this episode of Healing Steps to Wellness, Dr Jengyu Lai & Mei Liu explore how traditional foods, cultural teachings, and community-driven policy are helping reclaim health in Native American communities. Our guests Former President Jonathan […] The post Reclaiming the Plate: A Navajo Wellness Story appeared first on Healing Steps to Wellness.
Habits That Could Change How You Age from the 2026 Health & Wellness Symposium
3mo ago · 39:11
The post Habits That Could Change How You Age from the 2026 Health & Wellness Symposium appeared first on Healing Steps to Wellness.
How to Eat for Longevity: Practical Plant-Based Nutrition for Busy Adults
4mo ago · 38:37
How can busy adults eat for longevity without spending hours in the kitchen? In this conversation, Dr. Jengyu Lai and Mei Liu speak with Dr. Laura Rhaney about practical, evidence-based strategies for building a plant-forward diet, improving healthspan, and making sustainable nutrition changes that actually fit real life. We discuss: – How to make plant-based […] The post How to Eat for Longevity: Practical Plant-Based Nutrition for Busy Adults appeared first on Healing Steps to Wellness.
The Hidden Power of Nutrition, Connection, and Care
4mo ago · 44:19
In this inspiring conversation, Tiffany Olson shares her journey from working as an X-ray technologist and project manager at Mayo Clinic to becoming a powerful force in her community through nonprofit leadership, volunteer service, and whole-person wellness advocacy. Tiffany discusses her work with Elder Network, Lotus Health Foundation, and the Small Business Referral Group (SBR), […] The post The Hidden Power of Nutrition, Connection, and Care appeared first on Healing Steps to Wellness.
Three Weeks to Change Your Health: Dr. Neal Barnard’s Plant-Based Blueprint
5mo ago · 56:02
Discover how a low‑fat, whole‑food plant‑based diet can transform your blood sugar, weight, and long‑term health in as little as three weeks with Dr. Neal Barnard. In this powerful conversation, Dr. Barnard shares the research behind plant‑based nutrition for type 2 diabetes, heart health, brain protection, and sustainable weight loss. You will learn why fat […] The post Three Weeks to Change Your Health: Dr. Neal Barnard’s Plant-Based Blueprint appeared first on Healing Steps to Wellness.
Lotus Health Foundation: Building Community Wellness One Soul at a Time
5mo ago · 55:26
Mei Liu, Dr Jengyu Lai, Suzanne Koepplinger Healing Steps to Wellness In this heartfelt episode of Healing Steps To Wellness, Mei Liu and Dr. Jengyu Lai sit down with Suzanne Koepplinger, the early funder and champion who helped them secure seed grants to launch the very first Lotus Health Foundation Community One Symposium and gala […] The post Lotus Health Foundation: Building Community Wellness One Soul at a Time appeared first on Healing Steps to Wellness.
Off Meds and Truly Well: How Dr. Fuhrman Uses Food to Heal
5mo ago · 58:51
Discover how world‑renowned physician and bestselling author Dr. Joel Fuhrman helps patients reduce or eliminate medications by using a Nutritarian, food‑as‑medicine approach. In this in‑depth conversation with hosts Mei Liu and Dr. Jengyu Lai on Healing Step to Wellness, he shares his journey from elite figure skater to pioneer in nutritional medicine, and why so […] The post Off Meds and Truly Well: How Dr. Fuhrman Uses Food to Heal appeared first on Healing Steps to Wellness.
Leaky Gut, Inflammation and Autoimmune Disease: What Your Doctor Isn’t Telling You
5mo ago · 1:02:51
In this powerful episode of Healing Step to Wellness, hosts Dr. Jengyu Lai and Mei sit down with triple board–certified gastroenterologist and best-selling author Dr. Will Bulsiewicz (“Dr. B”) to unpack the missing links between leaky gut, chronic inflammation, and autoimmune disease. You’ll hear Dr. B explain how the gut barrier works, what “leaky gut” […] The post Leaky Gut, Inflammation and Autoimmune Disease: What Your Doctor Isn’t Telling You appeared first on Healing Steps to Wellness.
Can Diet Reverse Type 2 Diabetes? A Real Patient Experience
6mo ago · 44:53
In this episode of the Healing Steps to Wellness podcast, we share a powerful real life story of diagnosis, lifestyle change, and renewed health. Guest Steve Thompson discusses how a Type 2 diabetes diagnosis shortly before retirement became a turning point rather than an endpoint. Facing strong family history and rising health risks, he explains […] The post Can Diet Reverse Type 2 Diabetes? A Real Patient Experience appeared first on Healing Steps to Wellness.
Why Your Foot Pain Keeps Coming Back: Root Cause Functional Medicine Explained”
6mo ago · 58:40
In this episode of “Healing Step to Wellness,” Dr. Jengyu Lai and Mei Liu sit down with Dr. Robert Kornfeld, a pioneer in functional podiatric medicine, to explore how treating the whole person—not just the foot—can radically change outcomes for chronic foot and ankle pain. Dr. Kornfeld shares his unconventional journey from aspiring rock star […] The post Why Your Foot Pain Keeps Coming Back: Root Cause Functional Medicine Explained” appeared first on Healing Steps to Wellness.
Can Breathing Help Prevent Alzheimer’s? New Brain Research Explained
6mo ago · 53:18
Breathing is something we do all day without thinking about it—but what if changing how you breathe could support your brain, your mood, and even your long‑term risk for dementia? In this episode of Healing Step 2 Wellness, Dr. J and Mei sit down with Dr. Paul Min, a Mayo Clinic neuroscientist who spends his […] The post Can Breathing Help Prevent Alzheimer’s? New Brain Research Explained appeared first on Healing Steps to Wellness.
GBOMBS, Rainbows, and 30 Plants a Week: A Fun Guide to Gut Health
7mo ago · 40:01
The post GBOMBS, Rainbows, and 30 Plants a Week: A Fun Guide to Gut Health appeared first on Healing Steps to Wellness.
Zero-Time Fitness? How to Build Muscle with No Extra Gym Time
7mo ago · 31:36
Many professionals feel they “don’t have time” for regular workouts, yet they worry about losing muscle, strength, and energy. This live session with Dr. J explores the concept of “Zero‑Time Fitness” — integrating brief, strength‑supporting movements into your existing day so you can build and maintain muscle without extra gym time. Using a lifestyle medicine […] The post Zero-Time Fitness? How to Build Muscle with No Extra Gym Time appeared first on Healing Steps to Wellness.
Hand‑Swing Qigong: The “Boring” 30‑Minute Practice That Transforms Your Health
7mo ago · 34:39
In this episode of Healing Step to Wellness, Mei & Dr J explore why gentle, sustainable movement can be more healing than high‑intensity workouts. They explain how over‑exercise can lead to muscle breakdown, inflammation, free radicals, hormone disruption and immune imbalance, and why movement should create energy, not exhaustion. You’ll learn about: Hand‑swing Qigong (Pin […] The post Hand‑Swing Qigong: The “Boring” 30‑Minute Practice That Transforms Your Health appeared first on Healing Steps to Wellness.
Rethinking Fitness Exercise for Brain, Body, and Longevity
7mo ago · 28:43
Discover how to rethink fitness beyond six-pack abs and step into a lifestyle that protects your brain, strengthens your body, and supports long-term vitality. In this Healing Steps to Wellness episode, Dr. J and Mei unpack how movement, daily habits, and whole-person health choices can prevent chronic disease, improve circulation, support skin and foot health, […] The post Rethinking Fitness Exercise for Brain, Body, and Longevity appeared first on Healing Steps to Wellness.

Episodes

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Healing Steps to Wellness with Dr. J & Mei

Episodes 46

Stop Feeling Stuck: Simple Changes for a Healthier Life

More Than Medicine: Movement, Connection & Healthy Aging

What a Brain Tumor Taught the AMA President About Health

Blue Zones, Longevity, and Whole-Person Health with Dr. Wayne Dysinger

The Hidden Hormone Shifts Behind Anxiety, Brain Fog and Fatigue

Morning Movement, Sunlight, and Brain Health Habits That Work

What Young Adults Really Think About Healthy Eating and Lifestyle Medicine

Healing the Body: Regenerative Medicine and Root-Cause Care

Chronic Pain Won’t Go Away? The Regenerative Medicine Approach that Actually Works

How to Enjoy a Cruise without Sacrificing Your Health Gains

Reclaiming the Plate: A Navajo Wellness Story

Habits That Could Change How You Age from the 2026 Health & Wellness Symposium

How to Eat for Longevity: Practical Plant-Based Nutrition for Busy Adults

The Hidden Power of Nutrition, Connection, and Care

Three Weeks to Change Your Health: Dr. Neal Barnard’s Plant-Based Blueprint

Lotus Health Foundation: Building Community Wellness One Soul at a Time

Off Meds and Truly Well: How Dr. Fuhrman Uses Food to Heal

Leaky Gut, Inflammation and Autoimmune Disease: What Your Doctor Isn’t Telling You

Can Diet Reverse Type 2 Diabetes? A Real Patient Experience

Why Your Foot Pain Keeps Coming Back: Root Cause Functional Medicine Explained”

Can Breathing Help Prevent Alzheimer’s? New Brain Research Explained

GBOMBS, Rainbows, and 30 Plants a Week: A Fun Guide to Gut Health

Zero-Time Fitness? How to Build Muscle with No Extra Gym Time

Hand‑Swing Qigong: The “Boring” 30‑Minute Practice That Transforms Your Health

Rethinking Fitness Exercise for Brain, Body, and Longevity

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Episodes 46

Stop Feeling Stuck: Simple Changes for a Healthier Life

More Than Medicine: Movement, Connection & Healthy Aging

What a Brain Tumor Taught the AMA President About Health

Blue Zones, Longevity, and Whole-Person Health with Dr. Wayne Dysinger

The Hidden Hormone Shifts Behind Anxiety, Brain Fog and Fatigue

Morning Movement, Sunlight, and Brain Health Habits That Work

What Young Adults Really Think About Healthy Eating and Lifestyle Medicine

Healing the Body: Regenerative Medicine and Root-Cause Care

Chronic Pain Won’t Go Away? The Regenerative Medicine Approach that Actually Works

How to Enjoy a Cruise without Sacrificing Your Health Gains

Reclaiming the Plate: A Navajo Wellness Story

Habits That Could Change How You Age from the 2026 Health & Wellness Symposium

How to Eat for Longevity: Practical Plant-Based Nutrition for Busy Adults

The Hidden Power of Nutrition, Connection, and Care

Three Weeks to Change Your Health: Dr. Neal Barnard’s Plant-Based Blueprint

Lotus Health Foundation: Building Community Wellness One Soul at a Time

Off Meds and Truly Well: How Dr. Fuhrman Uses Food to Heal

Leaky Gut, Inflammation and Autoimmune Disease: What Your Doctor Isn’t Telling You

Can Diet Reverse Type 2 Diabetes? A Real Patient Experience

Why Your Foot Pain Keeps Coming Back: Root Cause Functional Medicine Explained”

Can Breathing Help Prevent Alzheimer’s? New Brain Research Explained

GBOMBS, Rainbows, and 30 Plants a Week: A Fun Guide to Gut Health

Zero-Time Fitness? How to Build Muscle with No Extra Gym Time

Hand‑Swing Qigong: The “Boring” 30‑Minute Practice That Transforms Your Health

Rethinking Fitness Exercise for Brain, Body, and Longevity