Welcome back to another eye-opening episode of Ditch the Lab Coat with Dr. Mark Bonta! While we usually dig into the science behind medicine’s biggest questions, this week we’re tackling the latest health fads and “wellness” trends lighting up your social feeds—from infrared saunas and cold plunges to mouth taping and chlorophyll water.

Joining Mark is Dr. Samir Gupta, a leading Canadian health communicator, clinician, and respirologist known for translating the complex world of medical research into practical advice you can trust. Together, they sift fact from fiction on everything from the cardiovascular perks of sauna bathing (is it really the “new running”?), to the surprising metabolic effects of cold immersion, and what science truly says about intermittent fasting and its potential risks.

If you’ve ever wondered whether that daily cold plunge will actually boost your immune system, or if packing your cart with ultra-processed foods is as dangerous as smoking, this episode is for you. Mark and Samir unpack the real data—both the encouraging findings and the cautionary tales—behind today’s most viral wellness hacks, including why you might want to think twice before taping your mouth shut or spending a fortune on chlorophyll water.

They also take a deep dive into the gut microbiome—what it actually is, how it impacts cravings and disease risk, and why you shouldn’t rush to buy the latest “miracle” probiotic kit just yet. Plus, a frank discussion on the harms (and sometimes hilarity) of the social media health machine.

Whether you’re a wellness skeptic, a trend-chaser, or just someone confused by conflicting health advice, this episode delivers the scientifically sound, refreshingly honest perspective you’ve been looking for. Plug in for myth-busting, evidence-backed conversation—and a few laughs—about what it really takes to live healthier, longer, and smarter.

Episode Highlights

1. Sauna Science Surprises : Frequent sauna use, especially Finnish-style, is linked to reduced heart disease and dementia risk, with short- and long-term benefits.
2. Infrared vs. Traditional Saunas : Infrared saunas might differ from classic dry saunas; less data supports their health claims, especially regarding respiratory or cardiovascular outcomes.
3. Benefits and Limits of Cold Plunge : Cold plunges activate brown fat and may modulate immunity, but benefits depend on regular, protocol-based use—not occasional dips.
4. Intermittent Fasting: Mixed Signals : Intermittent fasting can offer metabolic perks and moderate weight loss, but recent studies raise concerns about potential long-term cardiovascular risks.
5. Ultra Processed Foods: New Tobacco : Growing evidence ties ultra processed foods to shorter lifespans, heart disease, cancers, and mental health risks—diet quality matters deeply.
6. Fad Diets: Caution Required : Trends like the carnivore diet or chlorophyll water lack solid evidence and may distract from proven, common-sense health choices.
7. Ancient Traditions, Modern Evidence : Heat and cold therapies are age-old practices; modern research is catching up to explain their physiological and health effects.
8. Gut Microbiome: Emerging Frontier : The diversity and health of your gut bacteria impact metabolism, immunity, cravings, and possibly mental health; much remains unknown.
9. Simple Habits Still Matter : Basic changes—better sleep, home cooking, activity, limiting processed foods—often have more impact than supplements or extreme regimens.

Episode Timestamps

• 06:00 – Sauna Benefits: Short and Long Term?
• 08:44 – Evaluating Health Trends Skeptically
• 13:19 – Ancient Health Benefits of Saunas
• 17:00 – WeGovy Microdosing: Affordability and Efficacy
• 19:52 – Intermittent Fasting: A Convenient Habit
• 21:49 – Metabolic Adaptation and Eating Habits
• 26:03 – Dangers of Ultra-Processed Foods
• 29:46 – Ultra-Processed Foods: Health Risks Highlighted
• 33:09 – Unexpected Health Outcomes: Smoking vs. Lifestyle
• 35:55 – Microbiome's Impact on Health and Cravings
• 38:14 – Gut Microbiome: Promising but Uncertain
• 42:41 – Investing in Health Improvements
• 44:33 – Rethinking Supplement Fads with Science

DISCLAMER >>>>>> The Ditch Lab Coat podcast serves solely for general informational purposes and does not serve as a substitute for professional medical services such as medicine or nursing. It does not establish a doctor/patient relationship, and the use of information from the podcast or linked materials is at the user's own risk. The content does not aim to replace professional medical advice, diagnosis, or treatment, and users should promptly seek guidance from healthcare professionals for any medical conditions.

>>>>>> The expressed opinions belong solely to the hosts and guests, and they do not necessarily reflect the views or opinions of the Hospitals, Clinics, Universities, or any other organization associated with the host or guests.

Disclosures: Ditch The Lab Coat podcast is produced by (Podkind.co) and is independent of Dr. Bonta's teaching and research roles at McMaster University, Temerty Faculty of Medicine and Queens University.