Travel and event weeks do not have to wreck your routine. Physician and “Longevity Architect” Dr. Gautam Gulati shares a portable version of his 7 Levers of Bioharmony: sleep, movement and recovery, meals, connection, mindfulness, purpose, and environment and safety. Learn how to design days that work anywhere, at home, in hotels, and across conferences. Expect practical plays and a 7-day “Design Your Defaults” plan you can start this week.

Chapters

• 00:00 Intro, design beats discipline on the road
• 02:00 Bioharmony defined
• 06:00 Sleep, simple protections for jet-lagged nights
• 12:00 Movement and recovery, tiny snacks between sessions
• 18:00 Meals, how to stack your plate at the buffet in a beneficial way
• 24:00 Mindfulness, a 60-second reset you will use
• 30:00 Connection, easy and human rituals
• 36:00 Purpose, make it visible away from home
• 42:00 Environment and safety, light and noise and flow in venues
• 48:00 Home to events, five conference-ready plays
• 52:00 Seven-day Design Your Defaults travel edition
• 56:00 One non-negotiable and close

About Dr. GDr. Gautam “Dr. G” Gulati is a physician, innovation executive, and the Founder of The Well Home, where he designs environments that make health, longevity, and wellbeing the default. Often called a “Longevity Architect,” he keynotes on designing health into everyday life at home, in hotels, and across event venues. Connect with him here: Website: https://www.drgautamgulati.comThe Well Home: https://www.thewellho.meLinkedIn: https://www.linkedin.com/in/gautamgulati Instagram: @drgautamgulati

Most conferences quietly work against human health. In this episode, Dr David Bilstrom, MD joins me to unpack how light, sleep, food, stress and design choices can harm or heal attendees, and what it looks like when events start supporting real human biology instead of fighting it.

Conferences are supposed to help people connect, learn and grow. Too often they leave people wrecked.

In this episode of Return on Wellness, I sit down with Dr David Bilstrom, MD to talk candidly about what corporate events are doing to the human body, and what needs to change.

No shaming, no fluff, no wellness theater. Just an honest look at the patterns we have normalized:

Red-eyes and compressed travel. Windowless rooms. Over scheduled agendas. Heavy food, nonstop caffeine, late receptions. No movement, no daylight, no recovery.

Dr Bilstrom is a board certified physician who specializes in autoimmune and complex chronic disease. He sees what chronic stress and inflammation do long term. In this conversation, he connects that clinical reality to the environments we build for meetings, conferences, and incentives.

We get into:

• Why so many attendees arrive already depleted, inflamed and sleep deprived

• How schedule design, light exposure, meal timing, and environment impact immune function and brain performance in just a few days

• The difference between science based wellness and cosmetic activations that only look good in photos

• Practical shifts planners, venues and sponsors can make without blowing up budgets or agendas

• Why wellness at events now sits in the same lane as risk management, performance, public health and long term brand trust

This is not about blaming planners or suppliers. Most of us were handed broken templates and told to repeat them.

It is about accountability. We have enough information now to do better.

If you:

• Plan or approve conferences, incentives, sales kickoffs or internal meetings

• Run hotels or venues that host them

• Sell or sponsor wellness experiences

• Or you are just tired of leaving events exhausted or sick

This episode will give you a sharper lens and a starting point.

Listen in, pull one idea, and ask a simple question about your next program:

Are we harming, or are we helping?

Then adjust accordingly.

0:00 Intro: Why We Need To Rethink Corporate Events

1:42 Meet Dr David Bilstrom: Chronic Disease, Immunology And Events

4:20 The Uncomfortable Truth: How Traditional Conferences Harm Health

8:05 Attendees Arrive Depleted: Stress, Travel And Baseline Inflammation

12:30 Sleep, Light And Hormones: The Science Event Pros Ignore

17:55 Food As Fuel Or Failure: Rethinking Menus And Coffee Culture

23:10 Movement, Breaks And Brain Performance At Events

28:40 Science Based Wellness vs Shiny Wellness Theater

34:15 Designing Conferences That Heal: Practical, Budget Friendly Shifts

41:20 Risk Management, Liability And Brand Trust

47:05 What Planners, Venues And Sponsors Can Do Right Now\

52:30 Final Challenge: Are Your Events Helping Or Hurting?

This Movember, I wanted to look at something we don’t talk about enough: men’s health.

In this episode of Return on Wellness, I sit down with Dr. Elliot Justin, MD, FACEP to look at the data on why men avoid the doctor, what screenings actually save lives, and how lifestyle medicine connects the dots between prevention, performance, and longevity.

We get into:• The cultural and social habits that keep men from asking for help• What science says about testosterone, stress, and sleep• Real numbers on heart disease and preventable illness• How nutrition and exercise can truly change healthspan• Simple steps any man can take to take charge of his health

I hope this one inspires you to check in, speak up, and start seeing your health as an investment, not a chore.

Listen in and share it with the men in your life who might need the reminder.

00:00 — Welcome & Caesars Wellness partnership00:52 — Guest intro: Dr. Elliot Justin, MD, FACEP02:19 — Why men delay care and how culture shapes behavior04:09 — Cardiovascular health and everyday prevention05:00 — Movember, hormones, and men’s mental health22:00 — Nutrition and lifestyle medicine that work28:38 — Early detection mindset and personal stories50:08 — The screenings that actually save lives01:07:07 — Closing thoughts and Movember call to action

men’s health, Movember, preventive medicine, testosterone, heart disease, mental health, lifestyle medicine, longevity, Return on Wellness, David T Stevens, Dr. Elliot Justin, wellness at events, public health, men’s health awareness month