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Lyt når som helst, hvor som helst 

Dr Max Gulhane

I speak with world leaders on circadian & quantum biology, metabolic medicine & regenerative farming in search of the most effective ways of optimising health and reversing chronic disease.

Regenerative Health with Max Gulhane, MD

Geoffrey Guy is a medical doctor, former Pharmaceutical executive and millionaire philanthropist of the Guy Foundation, aimed at advancing medicine through quantum biology.

This interview is an introduction to quantum biology, quantum biological phenomena in life and the key role of the mitochondrion in health and disease. 

The Guy Foundation recently released a report on Spaceflight & human health through a quantum biology lens - see my previous episode for my analysis of that report.

Follow the GUY FOUNDATION
Website: https://www.theguyfoundation.org/
YouTube: https://youtube.com/@theguyfoundation

LEARN about Light & Health with me....

🎤 Ask me Anything live in my Private Skool Community group - weekly Q&A, free download ofmy 52-page eBook & bunch of PDF resources. AUD30/month, cancel anytime
 https://www.skool.com/dr-maxs-circadian-reset

📚 Learn how to improve your health with Sunlight & Circadian rhythms
SOLAR CALLUS Course - https://www.drmaxgulhane.com/store

SUPPORT my work by purchasing from the following links:

🚨 BON CHARGE. Blue blockers, EMF laptop pads, circadian friendly lighting, and more. Code DRMAX for 15% off. https://boncharge.com/?rfsn=7170569.687e6d

🚨 CHROMA. Advanced photobiomodulation devices including D-light (Vitamin D-generating) & Lux vital with OPN3-5 stimulation, cold pillow for the ultimate night's sleep. Use code DRMAX for 11% off. 
https://getchroma.co/?ref=i6p39fn0

🚨 MIDWEST RED LIGHT THERAPY. Blue blockers, photobiomodulation devices, shipping to USA. Code DRMAX for 10% off https://midwestredlighttherapy.com/affiliate/DRMAX/

Follow DR MAX
Website: https://drmaxgulhane.com/
Private Group: https://www.skool.com/dr-maxs-circadian-reset
Courses: https://drmaxgulhane.com/collections/courses
Twitter: https://twitter.com/MaxGulhaneMD
Instagram: https://www.instagram.com/dr_max_gulhane/
Apple Podcasts: https://podcasts.apple.com/podcast/id1661751206
Spotify: https://open.spotify.com/show/6edRmG3IFafTYnwQiJjhwR
Linktree: https://linktr.ee/maxgulhanemd

DISCLAIMER: The content in this podcast is purely for informational purposes and is not a substitute for professional medical advice, diagnosis, or treatment. Never disregard professional medical advice or delay in seeking it because of something you have heard on this podcast or YouTube channel. Do not make medication changes without first consulting your treating clinician.

#quantumbiology #mitochondria #decentralizedhealth

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Purchase tickets to Regenerate here - https://regenerateaus.com/
 
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84. Quantum Biology, Mitochondria and Light In Health & Disease | Prof. Geoffrey Guy

Aligning your lifestyle to natural light cycles has the potential to transform your health. I speak with Roudy Nassif, who shares his seven steps for improving your light environment for optimal circadian health and we discuss why light is the missing piece in the health & longevity puzzle.

Roudy is the founder of blue light blocking glasses company VivaRays. Purchase a pair of VivaRays here and use the code DRMAX for 10% off https://vivarays.com/dr-maxgulhane

LEARN about Light & Health with me....

🎤 Ask me Anything live in my Private Skool Community group - weekly Q&A, free download ofmy 52-page eBook & bunch of PDF resources. https://www.skool.com/dr-maxs-circadian-reset

📚 Learn how to improve your health with Sunlight & Circadian rhythms
SOLAR CALLUS Course - https://www.drmaxgulhane.com/store

TIMESTAMPS

0:00:00 Understanding Circadian Biology and Light
0:17:20 The Power of Natural Light
0:24:42 The Impact of Nature on Health
0:42:28 Living a Circadian Intentional Lifestyle
0:47:08 Optimizing Circadian Lifestyle With Nature
0:56:49 The Importance of Light and Darkness
01:10:02 Embodying Circadian Knowledge Through Technology
01:14:39 Simple Steps for Living Intentionally

Follow Roudy
VivaRays Webstore - https://vivarays.com/
VivaRays Youtube - https://www.youtube.com/@vivarays6391

Follow DR MAX
Website: https://drmaxgulhane.com/
Private Group: https://www.skool.com/dr-maxs-circadian-reset
Courses: https://drmaxgulhane.com/collections/courses
Twitter: https://twitter.com/MaxGulhaneMD
Instagram: https://www.instagram.com/dr_max_gulhane/
Apple Podcasts: https://podcasts.apple.com/podcast/id1661751206
Spotify: https://open.spotify.com/show/6edRmG3IFafTYnwQiJjhwR
Linktree: https://linktr.ee/maxgulhanemd

DISCLAIMER: The content in this podcast is purely for informational purposes and is not a substitute for professional medical advice, diagnosis, or treatment. Never disregard professional medical advice or delay in seeking it because of something you have heard on this podcast or YouTube channel. Do not make medication changes without first consulting your treating clinician.

#light #sun #circadianrhythms #circadianbiology

#sunlight #decentralizedhealth

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Purchase tickets to Regenerate here - https://regenerateaus.com/
 
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85. Optimal Circadian Living | Roudy Nassif

I share the most downloaded podcast episodes of last year, what’s happening in 2025 and some recent thoughts about cattle feed additives and sunlight/UV light.

Send us a text

Purchase tickets to Regenerate here - https://regenerateaus.com/
 
Support the show

Recap of 2024 & January thoughts

We discuss the amazing finding that exercise post cold exposure dramatically raises serum testosterone levels & implications for medicine, how cold boosts mitochondrial function, the use of green light to mitigate migraine headache and more.

Thomas P. Seager, PhD is an engineer and Associate Professor in the School of Sustainable Engineering at Arizona State University. He is the expert in cold water therapy and the founder of ice bath manufacturer Morozko Forge and migraine-phototherapy company MyGreenLamp. 

Follow THOMAS
Morozko forge Ice baths: https://www.morozkoforge.com/
MyGreenLamp migraine phototherapy devices: https://www.mygreenlamp.com/
Newsletter: https://seagertp.substack.com/
Twitter: https://twitter.com/seagertp
Instagram: https://www.instagram.com/seagertp/

LEARN about Light & Health with me....

🎤 Ask me Anything live in my Private Skool Community group - weekly Q&A, free download ofmy 52-page eBook & bunch of PDF resources. https://www.skool.com/dr-maxs-circadian-reset

📚 Learn how to improve your health with Sunlight & Circadian rhythms
SOLAR CALLUS Course - https://www.drmaxgulhane.com/store

Follow DR MAX
Website: https://drmaxgulhane.com/
Private Group: https://www.skool.com/dr-maxs-circadian-reset
Courses: https://drmaxgulhane.com/collections/courses
Twitter: https://twitter.com/MaxGulhaneMD
Instagram: https://www.instagram.com/dr_max_gulhane/
Apple Podcasts: https://podcasts.apple.com/podcast/id1661751206
Spotify: https://open.spotify.com/show/6edRmG3IFafTYnwQiJjhwR
Linktree: https://linktr.ee/maxgulhanemd

DISCLAIMER: The content in this podcast is purely for informational purposes and is not a substitute for professional medical advice, diagnosis, or treatment. Never disregard professional medical advice or delay in seeking it because of something you have heard on this podcast or YouTube channel. Do not make medication changes without first consulting your treating clinician.

Send us a text

Purchase tickets to Regenerate here - https://regenerateaus.com/
 
Support the show

86. Cold Exposure for Optimal Testosterone & Mitochondrial Health | Thomas Seager, PhD

Two world-leading experts in photobiology join me to discuss the negative health effects indoor lighting, what we currently know about how light interacts with biological systems and what this means for your health.

Watch my previous episodes with Scott and Andrew:
Scott Zimmerman I - Near Infrared Light & Melatonin https://www.youtube.com/watch?v=qYqT7i8teGs
Scott Zimmerman II - Problem of Indoor Lighting & NIR deficiency https://www.youtube.com/watch?v=JXiOEGuIDfM
Andrew LaTour I - Introduction to Photobiomodulation & Red Light Therapy https://www.youtube.com/watch?v=alntrkUDq8E
Andrew LaTour II - Best Lighting for Optimal Health & Circadian Rhythms https://www.youtube.com/watch?v=fR1GMyFETuU

TIMESTAMPS

00:00 Introduction to Indoor Lighting and Health
05:04 Government Regulations and LED Lighting Challenges
07:10 Addressing Near-Infrared Deficiency
12:23 The Importance of Wavelengths and Dosing in Light Therapy
16:02 Circadian Rhythms and Light Exposure
21:06 Melatonin Production and Its Implications
24:06 The Role of Dimming and Spectrum in Lighting
28:54 The Need for Bright Light During the Day
35:02 The Body as a Solar Collector
40:47 The Evolution of Human Light Exposure
49:17 Exploring Systemic Effects of Light Therapy
52:40 The Historical Context of Light and Health
54:22 Understanding the Impact of Sunlight on Health
59:59 Dosing and Indoor Lighting: A Historical Perspective
01:06:15 Photobiomodulation vs. Ambient Light Exposure
01:17:49 Mechanisms of Light Interaction with the Body
01:35:50 The Importance of Near Infrared in Photobiology
01:36:35 Understanding Energy at the Molecular Level
01:39:12 The Role of Light in Biological Evolution
01:40:28 Photon Behavior and Biological Implications
01:46:28 Criteria for Human-Friendly Lighting
01:58:42 The Importance of Balanced Blue Light
02:01:41 Integrating Light into the Health Movement

Follow SCOTT ZIMMERMAN
Twitter - https://twitter.com/SZimmZoo
Linkedin - https://www.linkedin.com/in/scott-zimmerman-29b7b59?trk=public_post_feed-actor-name

Follow ANDREW LATOUR
GembaRed YouTube: https://www.youtube.com/@gembaredllc9115
Website: https://gembared.com/
Instagram: https://www.instagram.com/gembared/

Follow DR MAX
Website: https://drmaxgulhane.com/
Private Group: https://www.skool.com/dr-maxs-circadian-reset
Courses: https://drmaxgulhane.com/collections/courses
Twitter: https://twitter.com/MaxGulhaneMD
Instagram: https://www.instagram.com/dr_max_gulhane/
Apple Podcasts: https://podcasts.apple.com/podcast/id1661751206
Spotify: https://open.spotify.com/show/6edRmG3IFafTYnwQiJjhwR
Linktree: https://linktr.ee/maxgulhanemd

DISCLAIMER: The content in this podcast is purely for informational purposes and is not a substitute for professional medical advice, diagnosis, or treatment. Never disregard professional medical advice or delay in seeking it because of something you have heard on this podcast or YouTube channel.

#indoorlighting #humanhealth #nearinfrared #melatonin #circadianrhythm #LEDlighting, #photobiomodulation #lighttherapy #exclusionzone #humanfriendlylighting #circadianrhythms #circadianrhythm

Send us a text

Purchase tickets to Regenerate here - https://regenerateaus.com/
 
Support the show

87. Biology of Human-Friendly Lighting | Scott Zimmerman & Andrew LaTour

In this conversation, Dr. Gary Fettke shares his journey from conventional orthopedic surgeon to a prominent advocate for dietary changes in managing diabetes and obesity. He discusses the challenges he faced from regulatory bodies and the food industry while promoting a low-carb, high-fat diet as a solution to the problem of diabetic foot ulcers and metabolic dysfunction more broadly.

See Dr Fettke speak live in person at Regenerate Melbourne Summit 2025
https://regenerateaus.com/
 
TIMESTAMPS
05:27 The Backlash Against Dietary Changes
08:27 The Role of Vested Interests in Medical Guidelines
11:34 The Importance of Nutritional Education
17:35 The Challenges of Medical Regulation
20:43 The Impact of the APRA Process
26:40 The Influence of Pharmaceutical Industry on Education
29:40 The Role of Red Light Therapy in Healing
39:13 Optimizing Metabolic Health
39:45 The Role of Mitochondria in Health
43:35 Real-World Success Stories in Diabetes Management
47:35 Individualized Patient Care vs. Guidelines
50:31 The Importance of Questioning in Medicine
53:31 Siloing in Medicine and Its Consequences
57:25 The Need for Holistic Approaches

Follow DR FETTKE
Belinda's website - https://www.nofructose.com/gary-fettke/
X - https://x.com/FructoseNo

Follow DR MAX
Website: https://drmaxgulhane.com/
Private Group: https://www.skool.com/dr-maxs-circadian-reset
Courses: https://drmaxgulhane.com/collections/courses
Twitter: https://twitter.com/MaxGulhaneMD
Instagram: https://www.instagram.com/dr_max_gulhane/
Apple Podcasts: https://podcasts.apple.com/podcast/id1661751206
Spotify: https://open.spotify.com/show/6edRmG3IFafTYnwQiJjhwR
Linktree: https://linktr.ee/maxgulhanemd

DISCLAIMER: The content in this podcast is purely for informational purposes and is not a substitute for professional medical advice, diagnosis, or treatment. Never disregard professional medical advice or delay in seeking it because of something you have heard on this podcast or YouTube channel.

#diabetes #obesity #dietaryguidelines #lowcarb #redlighttherapy #nutrition

Send us a text

Purchase tickets to Regenerate here - https://regenerateaus.com/
 
Support the show

88. Fighting To Reverse His Patients' Diabetes: Orthopaedic Surgeon Dr Gary Fettke on Nutrition & Medicine

Dr Rob Szabo is General Practitioner and Metabolic Health Physician in Albury, NSW, Australia. He is the director of Diversa Health, a diabetes reversal telemedicine service that uses health coaching and close medical follow up to safely guide people through low carb eating and safely de-prescribe lifelong medications.

Dr Rob Szabo outlines his personal experience of diabetes, his journey from conventional to lifestyle GP with a focus on ancestral health, how patients are being let down by current dietary recommendations, the power of low carbohydrate and carnivore diets, and much more.

TIMESTAMPS
00:00:34 Introduction
00:03:45 Dr Rob's initial diagnosis of diabetes at age 37
00:09:54 Lifestyle practice is more demanding than conventional prescription approach
00:13:20 Dr Rob's criteria for metabolic health 
00:16:45 Triglyceride HDL ratio as marker of insulin resistance
00:18:00 Low urea as a marker of inadequate protein consumption
00:21:50 Failing to make a diagnosis of metabolic syndrome is failing patients
00:29:40 Carb induced brain fog is the norm
00:32:55 Holistic health improvements on low carb
00:35:20 Failings of conventional high carb dietary recommendations 
00:37:30 The power of relationship building with patients
00:39:20 Being sick is a normal outcome
00:42:00 Dr Rob's recommendations for patients with metabolic syndrome
00:43: 39 The challenges of low carb for vegans and vegetarians
00:48:20 Dr Rob’s take on plant consumption
00:50:45 Humans have evolved to digest meat
00:57:27 Plant toxins and anti-nutrients
1:01:40 Dr Rob’s clinical experience with the carnivore diet
1:05:00 The poor digestibility of dietary fibre
1:08:16 The importance of self-experimentation
1:12:15 Dr Rob’s advice for those looking to adopt dietary change

DR ROB

Gardens Medical Group, Albury NSW (for local patients) 
https://thegardensmedical.com.au/

DR MAX
Twitter - https://twitter.com/MaxGulhaneMD

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Purchase tickets to Regenerate here - https://regenerateaus.com/
 
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1. Dr. Rob Szabo: Reversing Diabetes with Low Carb and Carnivore Diet

Jake Wolki is a regenerative farmer from Albury, NSW, Australia. He raises beef cattle, pastured pork, laying hens and meat chickens using holistic and regenerative techniques. He sells direct to his community via a self-owned butchery.

In this podcast he and Dr Max discuss conventional vs regenerative grazing approaches, the challenges of operating small scale agriculture, the parallels between human and animal health and many other topics.

TIMESTAMPS

00:00:36 Jake’s backstory
00:03:58 Wolki’s multi-faceted farming operation
00:10:15 Rationale for intensive rotational grazing
00:11:34 Food quality and digestibility of Wolki produce
00:13:09 Similarities in human and animal health 
00:15:20 Regulatory obstacles to expanding holistic/regenerative meat production
00:17:56 Inherent lack of sustainability of factory farming
00:21:05 The disconnect of people from their food
00:22:54 Nutrient quality of supermarket vs pastured eggs
00:26:04 One customer cures her food intolerance with Wolki beef
00:31:04 Additive harm of conventional agricultural practices 
00:32:14 Respecting natural processes = healthy animals
00:32:20 Analogy of conventional agriculture to human development of insulin resistance 
00:34:56 Humans are inseparable from Nature
00:36:37 Simple rules for healthy eating 
00:46:26 Jake’s early success with a carnivore diet
00:49:37 Customer preferences influence for food sourcing
00:53:50 How to increase the number of farmers selling direct to consumer
00:58:30 Five pillars of Wolki Farm
01:00:00 Jake's idea of hard work and environmental ‘backbone’
01:01:04 The need for profit and economic viability in regenerative farming
01:04:39 Jake’s five year vision for Wolki Farm

LINKS

Wolki Farm - https://www.wolkifarm.com.au/
Jake Wolki Facebook - https://www.facebook.com/wolkifarm

SHOW NOTES

Justin Rhodes Blog - https://youtube.com/c/JustinRhodesVlog
Polyface Farm - https://www.polyfacefarms.com/our-story/
Joel Salatin on folate level of Polyface eggs - https://www.youtube.com/watch?v=wXXMvxvFN_I
Allan Savory TED Talk - https://www.youtube.com/watch?v=vpTHi7O66pI
Will Harris One Thousand Beating Hearts - https://www.youtube.com/watch?v=qpvegapd1T4

DR MAX
https://www.twitter.com/MaxGulhaneMD

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Purchase tickets to Regenerate here - https://regenerateaus.com/
 
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2. Regenerative Grazing at Wolki Farm with Jake Wolki

Dr. Andrew McIntyre is a Gastroenterologist from QLD, Australia. He began treating his patients with low-carbohydrate and ketogenic diets over six years ago, seeing marked improvements in conditions as wide irritable bowel syndrome, fatty liver disease, PCOS, ulcerative colitis and Crohn’s disease. 

In this conversation they discuss metabolic health and the causes of metabolic dysfunction, the importance of waist measurement, the link between insulin resistance and pancreatic and biliary cancers, nutritional guidelines, vested interests and much more.

TIMESTAMPS

00:03:05 Pancreatic cancer patients almost always have markers of metabolic dysfunction
00:03:54 Fatty liver responds spectacularly to low carb diets
00:04:51 What is metabolic health?
00:07:00 Vegetable oils as a cause of type II diabetes
00:07:52 Obesity as an adaptive mechanism to metabolic dysfunction
00:09:21 Insulin resistance manifesting as PCOS and IBS in people with normal BMI
00:09:51 Body fat is a buffer for excess energy
00:11:57 Cutting out seed oils improves markers of metabolic dysfunction 
00:14:48 The dangers of visceral vs peripheral fat
00:17:01 Rising incidence of bowel and pancreatic cancers 
00:18:56 Persistent and outdated narratives about the harms of animal foods are harming people
00:23:00 Seed oil consumption and macular degeneration 
00:24:01 Vested interests are headwinds to people eating healthy diet
00:30:52 Dr McIntyre's advice to a patient with metabolic dysfunction 
00:32:25 Metabolic dysfunction and effects on fertility
00:35:47 Vegan and vegetarian eating causes irritable bowel syndrome
00:39:50 Nutrient deficiencies on vegetarian diets
00:42:59 Dr McIntyre on carnivore dieting
00:46:54 Closing thoughts

DR MCINTYRE
https://www.twitter.com/akmcintyre

DR MAX
https://twitter.com/MaxGulhaneMD

LINKS
Dr. Andrew McIntyre - 'Implementing Low Carb In Gastroenterology Practice' - https://www.youtube.com/watch?v=hhRTAWxoJPc

Ditch The Carbs - https://www.ditchthecarbs.com/

Dr David Unwin's Sugar infographics - https://phcuk.org/sugar/

Send us a text

Purchase tickets to Regenerate here - https://regenerateaus.com/
 
Support the show

3. Gastroenterologist on Seed oils, Cancer and Metabolic Disease with Dr Andrew McIntyre

Dr Penny Figtree is General Practitioner from Port Macquarie, NSW, Australia. She has been employing ketogenic and low carbohydrate diets for the past several years in her suburban medical practice to reverse a range of chronic diseases, often de-prescribing large numbers of medications. 

In this conversation she and Dr Max discuss the her transition from conventional GP to metabolic practitioner, the role of refined carbs in driving chronic disease, how mainstream guidelines are failing patients, and much more.

TIMESTAMPS
 
00:00:35 Starches and refined sugar drives insulin resistance and obesity
00:04:10 Conventional GP’s prescribing pills for problems caused by lifestyle
00:07:23 Conventional ‘lifestyle’ advice is ineffective 
00:10:15 Dr Figtree’s transition from conventional to metabolic GP 
00:16:25 Fragmentation of care for each broken organ system
00:18:52 Insulin therapy for Type II diabetics is only necessary on a high carb diet
00:21:13 Insulin drives insulin resistance 
00:23:55 Low carb diets for gestational diabetes
00:27:48 Contribution of seed oils to insulin resistance
00:30:08 Metabolic health theory vs practice
00:35:02 Failing to inform patients of effective dietary strategies is harming them
00:38:25 Chronic disease reversal with low carb will be a GP led revolution
00:40:00 Dr Figtree’s advice for patients embarking on low carb
00:42:40 Dr Figtree’s advice for medical colleagues 

DR FIGTREE

https://www.twitter.com/PenelopeFigtree
https://www.lowcarbpmq.com 

DR MAX

https://www.twitter.com/maxgulhaneMD

LINKS

Dr. Penny Figtree - 'The Life of a Low Carb GP'- https://www.youtube.com/watch?v=11x9PhlZuK0

Dr. Tim O’Dowd - ‘PCOS and Insulin Resistance: A lifetime of opportunities' - https://www.youtube.com/watch?v=N2KD-nTiJ14

Reversing Type 2 diabetes starts with ignoring the guidelines | Sarah Hallberg | TEDxPurdueU - https://www.youtube.com/watch?v=da1vvigy5tQ

Dr. Jason Fung YouTube channel - https://www.youtube.com/c/drjasonfung1

Dr Eric Westman YouTube channel - https://www.youtube.com/c/AdaptYourLife/videos

Lily Nichols Real Food For Pregnancy - https://lilynicholsrdn.com/real-food-for-pregnancy/

Always Hungry by Dr David Ludwig - https://www.drdavidludwig.com/books/

Diversa Health - https://diversahealth.com.au/

Defeat Diabetes - https://www.defeatdiabetes.com.au/ 

Diet Doctor - https://www.dietdoctor.com/

Send us a text

Purchase tickets to Regenerate here - https://regenerateaus.com/
 
Support the show

4. Dr Penny Figtree "Chronic Disease is Just Carbohydrate Intolerance"

In this episode I provide a comprehensive analysis of claims made in an internet blog post titled 'Ask the Expert: What Is a Solar Callus? By Skin Cancer Foundation, which advocates for total sun and UV light avoidance. This episode comes with slides and images, so is best watched on YouTube.

Learn more about the cardiovascular benefits of sunlight my talk, ' What Your Cardiologist Doesn't Know About Sunlight & Heart Health': https://youtu.be/NaeqPHEM-d0?si=dmYJrmsQB6oYdhAS

This presentation is also the final lesson of SOLAR CALLUS, my course on how to safely get deliberate sun exposure for health & longevity optimisation. Purchase SOLAR CALLUS here - https://www.drmaxgulhane.com/offers/MbTx2Siw

Follow DR MAX
Website: https://drmaxgulhane.com/ (SIGN UP TO MY EMAIL LIST)
Private Group: https://www.skool.com/dr-maxs-circadian-reset
Courses: https://drmaxgulhane.com/collections/courses
Twitter: https://twitter.com/MaxGulhaneMD
Instagram: https://www.instagram.com/dr_max_gulhane/
Apple Podcasts: https://podcasts.apple.com/podcast/id1661751206
Spotify: https://open.spotify.com/show/6edRmG3IFafTYnwQiJjhwR
Linktree: https://linktr.ee/maxgulhanemd

DISCLAIMER: The content in this podcast is purely for informational purposes and is not a substitute for professional medical advice, diagnosis, or treatment. Never disregard professional medical advice or delay in seeking it because of something you have heard on this podcast or YouTube channel. Do not make medication changes without first consulting your treating clinician.

#sun #solarcallus #tan

Send us a text

Purchase tickets to Regenerate here - https://regenerateaus.com/
 
Support the show

70. Debunking Incorrect Claims About Sunlight, Tanning & Health

Lyt når som helst, hvor som helst

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