{"type":"rich","version":"1.0","provider_name":"Transistor","provider_url":"https://transistor.fm","author_name":"White Coat Black Sheep","title":"The Pace of Life | Ep. 9","html":"","width":"100%","height":180,"duration":2968,"description":"In This EpisodeDr. Civelli sits down with Tim Pace — physician assistant, 20-plus year clinical veteran in orthopedic surgery, and doctoral candidate in lifestyle medicine graduating in 2027. What starts as a catch-up between colleagues turns into a deep, honest conversation about stress, burnout, the six pillars of lifestyle medicine, and why the people most qualified to give health advice are often the last ones following it.Topics CoveredWhat Is Lifestyle Medicine? Lifestyle medicine is built on six pillars: adequate nutrition, avoiding risky substances, restorative sleep, physical activity, stress management, and social connectedness. Tim's two favorites — stress management and social connection — are also the two most overlooked. The field goes far deeper than it sounds, because the problem isn't that people don't know what to do. It's that they don't do it.The Lifestyle Medicine Assessment When Tim completed the long-form intake questionnaire for his own program, he discovered he scored off the charts on anxiety — something he'd never considered a diagnosis. That moment of stopping, reading, and looking inward changed how he thinks about both himself and his patients. The American College of Lifestyle Medicine holds providers to living the lifestyle themselves, which Tim calls one of the most therapeutic parts of his doctorate.Box Breathing — The One-Minute Reset Box breathing is simple: inhale for four seconds, hold for four, exhale for four, hold for four — and repeat while visualizing a box in your mind. The benefits are measurable: increased oxygen, decreased blood pressure, reduced cortisol and adrenaline, activated prefrontal cortex for clearer decision-making, and a calmed amygdala — your brain's fear center. You can do it at a red light, between patients, or the moment you feel yourself flooding with stress.Your Brain Can't Tell Real From Imagined When you run a stressful scenario in your head — even one that never happens — your body responds with...","thumbnail_url":"https://img.transistorcdn.com/r7Fg59MgUhATCba7AaSRKVP-0dmWKpcE4ZsKXb08Qjs/rs:fill:0:0:1/w:400/h:400/q:60/mb:500000/aHR0cHM6Ly9pbWct/dXBsb2FkLXByb2R1/Y3Rpb24udHJhbnNp/c3Rvci5mbS9mOGVl/NmI3Yzg5ZDdlOGIz/NDcyYTdmZjY4ZDIw/N2E3NC5qcGc.webp","thumbnail_width":300,"thumbnail_height":300}