Ep. 22: The Surprising Link Between Your Gut, Brain & Heart — with Dr. Myrto Ashe, Functional Medicine Physician

Real health changes don’t have to be complicated or expensive. In this episode, Dr. Regina Druz talks with her friend and colleague Dr. Myrto Ashe, a functional medicine physician whose whole philosophy is simplicity — small, evidence-based steps that meet people exactly where they are. Dr. Ashe shares how she went from conventional family doctor to functional medicine after transforming her own health, and how the gut-heart-brain connection means that calming inflammation in the gut can ripple out to the heart, brain, joints, and mood. Then she walks through her favorite low-cost, high-impact interventions from her book The Simple Science of Wellness — the fasting-mimicking diet, two forms of therapeutic journaling, tapping (EFT), and a surprisingly powerful one: cleaner indoor air. The throughline is hopeful and practical: yes, you can.

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Episode Chapters

[00:00] Introduction & Meet Dr. Myrto Ashe
[01:26] Becoming a Functional Medicine Doctor
[03:46] Her Own Transformation
[06:05] The Gut-Heart-Brain Connection
[08:23] Learning on Real Patients
[12:27] Meeting Patients Where They Are
[16:06] The Book & the “Cost” Framing of Wellness
[18:54] Intervention #1: The Fasting-Mimicking Diet
[26:25] Fasting-Mimicking: How To, Cycles & Elimination Diet
[33:48] Intervention #2: Journaling
[38:57] Intervention #3: Tapping (EFT) & the Mind-Heart Core
[46:20] Bonus: Air Filtering + Closing & For Clinicians

Transcript

[00:00] Introduction & Meet Dr. Myrto Ashe

Dr. Regina Druz (00:02): Welcome to Own Your Heart Health. I’m Dr. Regina Druz, your holistic cardiologist. This week we’ll dive into common heart health concerns, uncovering root causes and unpacking scientific discoveries and controversies. The information provided does not constitute medical advice. Please contact your healthcare practitioner before making any changes that may impact your health.

Dr. Regina Druz (00:40): Hello, everybody — what a great Friday, because I’m here with a colleague, a long-term friend, and honestly one of the luminaries of the functional medicine world: Dr. Myrto Ashe. What makes Myrto special is that her take on functional medicine is all about simplicity — simple, actionable steps that are likely to change your health and help you embark on a whole new trajectory. Welcome, Myrto.

Dr. Myrto Ashe (01:10): Hi, thank you for having me — looking forward to it.

[01:26] Becoming a Functional Medicine Doctor

Dr. Regina Druz (01:13): I ask everybody the same question, so here it is: how did you grow up to be a functional medicine doctor?

Dr. Myrto Ashe (01:26): I was a conventional family doctor for about 20 years, working in community health centers in Massachusetts, then California, then Colorado. At one point life got complicated — three little kids, and my husband had just finished residency and was starting his own practice. I’d already been a doctor for 20 years, so I stepped back to let him build his — which gave me a lot of time to Google. One of our kids wasn’t doing well with conventional medicine, so I started searching, just like patients do. I happen to know Mark Hyman from the past, and one day at the library I picked up one of his books — The UltraMind Solution — just curious what Mark was up to. A table in it had information on exactly what we were struggling with that I’d never heard of.

Dr. Myrto Ashe (02:30): We have the internet now — there was a time you’d spend half a day in a medical library for one piece of information. So I fact-checked every unfamiliar claim in his book against the research, and to my surprise, it held up. Then I tried it on myself: the gluten-free, dairy-free, sugar-free diet and the supplements he recommended.

[03:46] Her Own Transformation

Dr. Myrto Ashe (03:47): It completely transformed my health within weeks to months. I had asthma at the time and it disappeared. I had a lot of joint pain — the beginning of osteoarthritis — and that went away. My energy and outlook improved dramatically, and I lost about 15 pounds without trying, back to a pre-pregnancy weight I hadn’t seen in about ten years. I’d had no idea I was gluten-sensitive. When I finally did the testing — back then the Cyrex panel was the only one we had — the result didn’t look that bad to me, but the specialist asked how much gluten I was eating. I said maybe pizza with the kids once or twice a week, and he laughed and said, ‘This is a horrible result.’ So I took it seriously and have stayed gluten-free since. I’d quit medicine by then, but I thought — if I can do this for people, that would be incredibly valuable, and a lot of fun.

[06:05] The Gut-Heart-Brain Connection

Dr. Regina Druz (06:05): Let me fill in the gap for listeners, because there’s a tremendous opportunity for heart and brain health that runs through the gut. There’s a gut-heart axis and a gut-brain axis, and the immune-system activation that happens in the gut clearly influences heart health, brain health, and so much else — the sensitivities, asthma, and osteoarthritis Myrto is describing. So how did you go from experimenting on yourself to building a path that works for patients?

Dr. Myrto Ashe (07:07): It took time, even with 20 years of clinical experience. In 2010 I started my own transformation; in 2011 I immersed myself in functional medicine — the annual conference plus modules on hormones, the immune system, GI, and detox, and the five-day AFMCP introduction. It was a deep immersion, but of course I didn’t yet have many functional medicine patients to practice on.

[08:23] Learning on Real Patients

Dr. Myrto Ashe (08:23): So midway through that year I went back to a community health center for income — and, thanks to Medicaid, I could order labs and learn without patients paying for my education. If I learned at a module that homocysteine reflects B-vitamin sufficiency, I could order it on everyone and actually see: how high are people, and does it drop with B vitamins?

Dr. Regina Druz (09:17): What did you find? I’ve seen some sky-high homocysteines in similar settings.

Dr. Myrto Ashe (09:21): Usually in the teens — which functional medicine considers too high — and yes, it dropped when I gave B vitamins. But more amazing was finally making headway with patients who’d been stuck on many medications. As a conventional doctor I’d think, I’d love to stop the proton-pump inhibitor, but I can’t because they’re on ibuprofen. Now I had tools: try a gluten-free diet, and suddenly we don’t need the ibuprofen, so we don’t need the proton-pump inhibitor — off two medications, and sometimes the antidepressant or a blood-pressure pill too. One man needed a third blood-pressure medication; instead I asked him to try two things for a month — a cup of produce at every meal, and a can of sardines a couple of times a week. He came back having lost weight, and we didn’t just avoid the third drug — we removed one of the two he was already on.

Dr. Myrto Ashe (11:14): It was striking how cheap, simple, basic functional medicine transformed the lives of people without a lot of money, time, or bandwidth — people with very stressful, complicated lives who were nonetheless willing to try. It really impressed on me the power of the simple basics.

[12:27] Meeting Patients Where They Are

Dr. Regina Druz (12:27): What I hear in that story is meeting patients where they are. When I was chief of cardiology in a community setting — the second-largest Medicaid population in New York State — we saw enormous rates of obesity, diabetes, hypertension, and heart failure, including young patients with non-ischemic cardiomyopathy: no blocked arteries, but a burden of risk factors and inflammation so severe their heart muscle weakened. One patient in his late 30s came in with his first heart-failure admission; he was so large we couldn’t complete our cardiac scans. He and I negotiated one change: no donuts for breakfast. That was the intervention. It took time, but he lost close to 50 pounds, we finished his workup, and — on top of standard cardiac medications — he went over a year without another heart-failure exacerbation, which those medications alone don’t guarantee.

Dr. Myrto Ashe (14:36): Losing weight is a multi-consequence intervention — it has benefits the medications don’t. Conventional doctors are sometimes missing a bit of that agency; they may not know how to make it happen, or aren’t fully convinced of its importance. That’s exactly why I want us all to remember we have tools that benefit people across the board — not just the heart, but the joints and the whole health trajectory. People love the shiny objects — ‘yes, but exosomes!’ — when the stronger, cheaper move is often diet, eating rhythm, and learning to handle stress so the body isn’t attacked by every passing thought and feeling.

[16:06] The Book & the “Cost” Framing of Wellness

Dr. Regina Druz (16:06): You’re all about simple interventions, and you recently wrote a book about it. What’s it called, and what’s the idea?

Dr. Myrto Ashe (16:40): It’s called The Simple Science of Wellness. My goal was to recommend only things with research behind them, so that the time and energy you invest is likely to pay off. The book is organized by cost. The first chapter is ‘cost-negative’ interventions — things like fasting that actually save you money. Then cost-free, skill-free interventions, like getting morning sunlight to set your circadian rhythm so you sleep better at night. And then interventions that take a bit more skill or money.

Dr. Regina Druz (18:14): I love that framing — cost-negative, cost-neutral, cost-positive. So what are your top cost-negative interventions, and why?

[18:54] Intervention #1: The Fasting-Mimicking Diet

Dr. Myrto Ashe (18:54): The one I like best is the fasting-mimicking diet — a five-day, very-low-calorie diet. Because you eat less than usual and can do it yourself, it’s cost-negative, though it takes some learning and thought. One patient said she couldn’t afford the ProLon kit; I told her not to do it that way — just eat less than you normally would; you’d have eaten that day anyway. Some say a water-only fast is cheaper, which is true, but I don’t think it’s as beneficial, and there’s less research behind it. The fasting-mimicking diet is Valter Longo’s work — he’s done tremendous research showing it improves metabolic and autoimmune markers.

Dr. Regina Druz (20:11): Hi everyone, it’s Dr. Regina here. I know there are contradictory opinions about nutrition for heart health and longevity — the discussion gets heated and confusing. Some push low-fat, low-cholesterol; others are fans of a ketogenic diet; and there are many voices urging vegan or vegetarian eating. To cut through the clutter, my team and I created Holistic Heart University: on-demand courses, nutrition and lifestyle resources, and supplement guidance to make healthy choices for your heart easier to understand. I’m especially proud of our open office hours and the Q&A feature where you can put us in the hot seat. Head to the show notes for the link and use promo code OWNER20 for 20% off our annual subscription. I’ll see you in office hours.

Dr. Regina Druz (20:50): Let’s put it in perspective. I agree water-only fasting lacks the benefits people assume and can even be detrimental. What about intermittent fasting — 12, 14, or 16 hours without food? My recollection of Longo’s work is that those are useful, but the stronger research supports the fasting-mimicking diet specifically. Would you suggest someone start with a 12- or 14-hour window if they’re not ready for the full five-day approach?

Dr. Myrto Ashe (22:11): Yes — that’s the cost-neutral chapter: time-restricted eating, which is really about how many hours you eat versus fast, and when in the day. There’s good data on alternate-day fasting — not a complete fast, but about 300 calories on ‘off’ days — for improving insulin resistance, though it’s a lot of work to sustain. A fairly safe time-restriction that won’t cause muscle loss is roughly an 11-hour eating window and 13 hours fasting, and moving it earlier in the day benefits metabolic health and insulin resistance more than eating late.

Dr. Regina Druz (24:29): I completely agree — and there’s a concept of over-fasting. If a patient pushes to 14 or 16 hours but the labs don’t show benefit, I bring them back to a 12-hour window, bracketed earlier in the day. Physiologically we’re meant to eat with daylight: by noon you’ve been awake and active for hours, so eating earlier and stopping early in the evening lets you settle, shift hormonally, and sleep better.

[26:25] Fasting-Mimicking: How To, Cycles & Elimination Diet

Dr. Myrto Ashe (26:25): So what exactly is the fasting-mimicking diet, and how do you use it? It’s recurring five-day episodes of eating vegan, very low protein, and very low calorie — roughly 9% protein, with the rest split between fat and carbohydrate. The first day is higher, around 1,100 calories, then days two through five are about 750. You can use the ProLon kit from the company L-Nutra, which provides soups and clearly labeled boxes. I personally can’t tolerate rice — it gives me joint pain worse than gluten — and the soups often contain rice powder, so I do a modified version I track on Cronometer: my usual small breakfast (just no cheese, since it must be vegan) plus measured organic vegetables. You can’t call it ‘fasting-mimicking’ since that’s trademarked, so we call it modified.

Dr. Myrto Ashe (29:05): My message is that this is such a valuable intervention that people should find a way to make it work. One patient losing weight with it couldn’t sleep on those days — so I had her add a hundred or two hundred calories near bedtime; the small amount won’t undo the benefits. I know, because I’ve ‘cheated’ and still seen the benefits: dropping cholesterol, improved insulin resistance, and reduced visceral fat over time. Patients reliably see results — psoriasis and eczema, interestingly, often remit.

Dr. Regina Druz (30:17): I’ve seen that too. Now, Longo emphasizes this is cyclical — typically three, sometimes four cycles. In my practice we repeat the five-day intervention monthly for about three consecutive months, and for some conditions, like heart failure, I’ve extended that to six to nine months with real benefit. The five days are the intervention; the rest of the time is an anti-inflammatory, cardiometabolic diet. What’s your take?

Dr. Myrto Ashe (31:38): I tell patients the research used three cycles, so we aim for three, then recheck insulin, glucose, and lipids about two to three weeks after the last cycle. And it pairs naturally with an elimination diet — a foundational functional medicine tool — so people struggling with metabolic, autoimmune, cholesterol, or weight issues often do both together for a short time, if they can handle the disruption. It’s not a one-and-done; you’ll choose some ongoing frequency, maybe twice a year, to repeat.

Dr. Regina Druz (32:39): Hi everyone, it’s Dr. Regina here. Many of my colleagues and I are seeing patients arrive with self-ordered blood tests. When this trend started, I thought it would help — who doesn’t want more access to their health data? But too often self-ordered labs lead to more confusion and frustration: patients come in with a pile of results and are no better off. That’s why we created HeartWell Toolkits — a curated collection of at-home blood and genetic markers focused on heart and brain health that gives you the data you need to make informed, actionable decisions. You can order them at the shop on holisticheartcenters.com — the link is in the show notes. Use code TESTING10 for 10% off and free shipping.

[33:48] Intervention #2: Journaling

Dr. Myrto Ashe (33:48): So fasting-mimicking is intervention one. What’s your second simple intervention? Some of the journaling interventions surprised me with how powerful they are — they target stress and mood. One is a week of asking yourself each night, ‘What went well today, and why?’ — and finding a ‘why’ that relates to something you did, so you start to see your own positive role in your life. Doing it for just a week has been shown to improve happiness scores six months later.

Dr. Myrto Ashe (35:21): So a focused gratitude — almost gratitude to yourself — for a week. Exactly: you’re focusing on what you did to make things go right, which counterbalances the brain’s natural tendency to fixate on what’s wrong. The other is James Pennebaker’s expressive writing: about 20 minutes, three times (not necessarily consecutive days), writing about the worst thing that’s happened to you. In the original work, students who did it had fewer visits to the campus health center, and later studies showed immune improvements. One hypothesis is that putting images into words encapsulates them, so they stop running your life.

Dr. Myrto Ashe (37:17): So negative thoughts need an outlet — you make room for more positive ones, and show grace to yourself. I first read about Pennebaker’s work in rheumatoid arthritis patients, where it improved pain scores; I recommended it for years, then forgot about it, so it was lovely to revisit. For me it’s doable: 20 minutes, three times.

[38:57] Intervention #3: Tapping (EFT) & the Mind-Heart Core

Dr. Myrto Ashe (38:57): My third favorite is tapping, also called the Emotional Freedom Technique — self-administered acupressure, where you tap a sequence of points. The Tapping Solution app gives you wording to repeat while you tap; it’s free for some topics like anxiety, with more options (meditations for sleep, weight, procrastination) if you pay, around $100 a year. There’s research showing a faster, more marked drop in cortisol with tapping, and you can feel the intensity of an emotion let go from the start to the end of a session.

Dr. Myrto Ashe (41:17): Breathwork is usually part of it — there’s a ‘tap and breathe’ I’ve used to get back to sleep — which connects to tools we use like HeartMath, the heart-coherence technique. The idea behind tapping is that as you recall and re-feel a difficult situation, it gets limbically separated, almost as if it happened to someone else, so your reactivity drops. The Tapping Solution — started by Nick Ortner and his family — has even been used with genocide survivors in Rwanda and after a local school shooting. It’s not about lying to yourself or not feeling; the situation is real. It’s about not being flooded or overwhelmed, so you can access something creative or positive in response.

Dr. Regina Druz (43:17): Right — processing your feelings. As functional medicine physicians, we work with the functional medicine matrix, and at its very center is mental, emotional, and spiritual health — the MES core. We align a patient’s story along antecedents, triggers, and mediators and focus on modifiable lifestyle factors, but so many of the arrows point back to that center. The more I do this, the more convinced I am there’s no real success without addressing it. Hypertension is a perfect example: cardiac literature increasingly links chronically elevated cortisol and chronic stress — not a full Cushing’s syndrome — to high blood pressure. We can literally lower blood pressure in the office with breathwork, and then extend it into a sustainable practice.

[46:20] Bonus: Air Filtering + Closing & For Clinicians

Dr. Myrto Ashe (46:20): Is there one more you’d recommend? The one that most surprised me while writing the book — it has some cost but little learning — is air filtering. The cheapest effective version is a box fan with a MERV 13 filter taped to the back; buy two filters so you can compare the color and see how much you’re capturing. It filters PM2.5 — particles 2.5 microns or smaller. Pricier units like the Air Doctor and IQ Air claim to go down to 0.003 microns, but air-quality experts say a MERV 13 is equivalent to many commercial filters.

Dr. Myrto Ashe (48:12): What does it actually do? Studies on air filters show improved sleep and cognition, fewer allergies, and better lung and kidney health. Blood pressure even improved in a study of students in Beijing after they added a home air filter — it’s remarkable.

Dr. Regina Druz (49:36): There’s growing evidence on microplastics — found even in carotid-artery plaque — and they’re aerosolized and inhaled. Would a MERV 13 filter capture microplastics?

Dr. Myrto Ashe (50:06): Great question — I don’t know the exact aerosolized size, but the 0.003-micron units would certainly capture some. Indoor air is a real problem, with plastics off-gassing from carpets and furniture, so it’s worth looking into.

Dr. Regina Druz (50:44): I love these simple hacks — dial them into your routine and, speaking as a patient, you’re likely to see improvement in things that may have eluded you for years. Any closing words for our audience?

Dr. Myrto Ashe (51:23): Just this: yes, you can. You can improve things — you have to find a little bandwidth, but yes, you can. I think of these as gateway practices: the first wins give you the creativity and bandwidth to add others. The book has 60 practices, including exercise (free — you can walk) and focused ways to improve sleep. As the tapping folks say: if a tiger is chasing you, you can’t brainstorm three ideas to fix your business — so when stress isn’t running the moment, you can finally think clearly.

Dr. Regina Druz (52:45): Let’s leave it there. For our listeners: simple hacks to optimize your health — we’ll link Dr. Ashe’s book, The Simple Science of Wellness, in the show notes. There are 60 techniques; we only had time for her top three. Put them to good use and let us know your thoughts. Myrto, thank you for being on the show.

Dr. Regina Druz (53:30): To the professionals listening: if you’re thinking of launching a cardiometabolic or integrative cardiology program in your practice, we can help. Holistic Heart Centers helps physicians expand into hybrid or concierge services — head to the show notes and click the application link; your intro call is entirely free. Ready to schedule a practice review? Use code DOC10 for 10% off our Practice Power Hour, a 60-minute coaching session. Thank you for tuning in to Own Your Heart Health with Dr. Regina Druz. This podcast is powered by Holistic Heart Centers. If you enjoyed the show, please rate and review us on your favorite platform, and visit holisticheartcenters.com and subscribe to our YouTube channel. See you next week.

Frequently Asked Questions

What is the gut-heart-brain connection?

It’s the idea that your gut is deeply linked to both your heart and your brain — the ‘gut-heart axis’ and ‘gut-brain axis.’ Dr. Druz explains that immune-system activation originating in the gut influences heart health, brain health, and much more, which is why calming gut inflammation can ripple outward. Dr. Ashe’s own story illustrates it: an elimination approach (going gluten-, dairy-, and sugar-free) resolved her asthma and early osteoarthritis, lifted her energy, and helped her lose weight — because she discovered an unsuspected gluten sensitivity that had been driving inflammation. In practice, both physicians use foundational tools like elimination diets to cool down that gut-driven immune activation, often allowing patients to reduce medications. This is educational information, not individualized medical advice; work with a qualified clinician on your own situation.

What is the fasting-mimicking diet, and how do you do it?

The fasting-mimicking diet, developed by researcher Valter Longo, is a recurring five-day, plant-based, very-low-calorie, very-low-protein regimen — roughly 9% protein, with the first day around 1,100 calories and days two through five around 750. You can use a commercial kit (ProLon, from L-Nutra) or, as Dr. Ashe does, a carefully measured ‘modified’ version tracked with an app like Cronometer. It’s typically done in cycles — the research used three — and Dr. Druz often repeats the five-day cycle monthly for about three months (longer for certain conditions), with an anti-inflammatory, cardiometabolic diet in between, then periodic maintenance cycles. Reported benefits include improved insulin resistance, lower cholesterol, reduced visceral fat, and sometimes remission of psoriasis or eczema. Fasting isn’t appropriate for everyone — discuss it with your physician before trying, especially if you take medications or have a medical condition.

Can journaling really improve your health?

Surprisingly, yes — Dr. Ashe highlights two evidence-based forms. The first is a week of writing each night about ‘what went well today, and why,’ finding a reason tied to something you did; this brief practice has been shown to improve happiness scores months later by counterbalancing the brain’s tendency to dwell on the negative. The second is James Pennebaker’s expressive writing: about 20 minutes, three times, writing about a difficult or worst experience. In the original research, students who did it had fewer health-center visits, and later studies showed immune benefits — possibly because putting painful images into words ‘encapsulates’ them so they no longer run your life. Both are essentially free. This is general education, not therapy or medical advice; anyone dealing with significant trauma should consider professional support.

What is tapping (EFT)?

Tapping, or the Emotional Freedom Technique, is a form of self-administered acupressure: you tap a learned sequence of points while focusing on a stressful feeling. Dr. Ashe uses the Tapping Solution app (free for some topics like anxiety; more options with a paid subscription) and notes research showing a faster, more marked drop in cortisol with tapping, often paired with breathwork. The proposed mechanism is that as you recall and re-feel a difficult situation, it becomes ‘limbically separated,’ lowering your reactivity — not to deny real feelings, but to keep you from being flooded so you can respond more creatively. Dr. Druz connects this to the functional medicine matrix, whose center is mental-emotional-spiritual health, and to the link between chronic stress, elevated cortisol, and high blood pressure. This is educational information, not a substitute for mental-health care.

Show Notes & Resources

Guest: Dr. Myrto Ashe, MD

Dr. Myrto Ashe is a functional medicine physician who spent about two decades as a conventional family doctor in community health centers before transforming her own health through functional medicine. Trained through the Institute for Functional Medicine, she now practices a simplicity-focused, root-cause approach and is the author of The Simple Science of Wellness (2025), a collection of accessible, evidence-based practices to restore health and vitality. Her emphasis is on small, affordable, high-impact changes — nutrition, fasting, journaling, stress tools, and environment — that meet people where they are.

The Simple Science of Wellness (Barnes & Noble) — search the title by Myrto Ashe
Dr. Ashe’s practice: Unconventional Medicine

Resources Mentioned in This Episode

The Simple Science of Wellness — Dr. Myrto Ashe’s book of accessible, evidence-based practices (available at Barnes & Noble; note: not sold on Amazon)
Fasting-mimicking diet — Valter Longo’s research; the ProLon kit from L-Nutra (or a measured ‘modified’ version)
Cronometer — a food-tracking app for a do-it-yourself modified fast
Time-restricted eating — an ~11-hour eating window, bracketed earlier in the day, as a gentler starting point
‘What went well, and why’ — a one-week nightly gratitude/journaling practice shown to raise happiness scores
James Pennebaker’s expressive writing — ~20 minutes, three times, on a difficult experience
The Tapping Solution (Nick Ortner) — app for tapping / Emotional Freedom Technique (free options; paid subscription ~$100/year)
HeartMath — a heart-coherence breathing tool (referenced)
Air filtration — a box fan with a MERV 13 filter for PM2.5 (a low-cost option); commercial units include Air Doctor and IQ Air
Holistic Heart University — on-demand courses and resources (use code OWNER20 for 20% off annual)
HeartWell Toolkits — at-home heart and brain health lab panels (use code TESTING10 for 10% off and free shipping)
For clinicians: Practice Power Hour coaching with Holistic Heart Centers (use code DOC10 for 10% off)

Holistic Heart Centers

holisticheartcenters.com
HeartWell.ai — AI-powered cardiovascular risk assessment
Address: 55 Bryant Avenue, Suite #6, Roslyn, NY 11576
Phone: 877-511-5166
YouTube: @reginadruzmd
Instagram: @dr.reginadruz
Podcast: Own Your Heart Health — available on Apple Podcasts, Spotify, and all major platforms

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