High Intensity Health with Mike Mutzel, MS: Recent Episodes
Author Mike Mutzel interviews Jeff Bland, Datis Kharrazian, Ben Greenfield, Abel James, Dave Asprey, Ben Lynch, Jade Teta and Corey chuler
High Intensity Health features breakthrough health tips and hacks from respected authorities in the Fitness, Nutrition and Functional Medicine fields. Our expert guests have shared insider information that has helped thousands of Moms, Dads, Executives, Health Care Professionals and High-Performing Athletes optimize their metabolism, belly fat, gut bacteria, immune system,both physical and mental performance and overall health. No matter where you sit on the health and nutrition spectrum, you’ll benefit from our cutting-edge discussions, 2-days per week.
Dr. Bill Schindler discuss how ancestral tools shaped our diet and digestive evolution.
Crush your Workouts and stay hydrated with the Creatine + Electrolyte Combo by MYOXCIENCE: https://bit.ly/electrolyte-stix *Save with code podcast at checkout
Time Stamps:
04:45 Ancestral dietary past built us.
07:00 Ancestral tools focused on food. 10:15 Tools changed our diet. 13:30 Blood, organs, and fat are more nutrient dense and bioavailable than anything else. 15:30 Agriculture and industrial revolution brought negative diet impacts. 17:00 Blue zones: eat few vegetables and eat meat daily. 27:30 Original food processing was to make food safe, nutrient dense, and bioavailable. 31:20 Being a fully nourished human is complicated. 33:12 Every plant has a toxin. 37:00 Ripe fruit attracts a consumer to spread seeds. 41:45 Unprocessed maize/corn can promote disease and death. 50:00 All grains, nuts, seeds, and legumes should be processed. 51:01 Sourdough fermentation should be used with grains/wheat.
Let's break down key insights from a recent two-hour and 20-minute conversation between Dr. Peter Attia and renowned lipidologist Tom Dayspring.
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Show Notes: https://bit.ly/4hrDc72
Time Stamps:
0:00 Intro 0:52 Cholesterol’s Role in Atherosclerosis 1:51 Triglycerides & Insulin Resistance: The Overlooked Risk Markers 3:28 Lipoprotein Exchange & Insulin Resistance 7:18 Triglycerides to HDL Ratio as a Risk Indicator 8:36 Metabolically Healthy Phenotype & LDL: 9:20 Sauna Therapy for Cardiovascular Health: 11:00 Cholesterol, Endothelial Health & Plaque Formation: 14:53 Case Study: A 24-Year-Old Athlete with High LDL 21:00 Lipoprotein(a) (LP(a)) and Its Role in Cardiovascular Risk:
New studies reveal that meat from grass-fed beef contains higher levels of micronutrients and health-promoting compounds compared to pasture-raised alternatives.
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Link to Research: https://bit.ly/3PRn9nz
Research Mentioned:
Vliet, S. van, Provenza, F. D. & Kronberg, S. L. Health-Promoting Phytonutrients Are Higher in Grass-Fed Meat and Milk. Front. Sustain. Food Syst. 4, 555426 (2021).
Vliet, S. van et al. Pasture-finishing of bison improves animal metabolic health and potential health-promoting compounds in meat. J. Anim. Sci. Biotechnol. 14, 49 (2023).
Time Stamps:
0:00 - Intro 0:04: Grass fed meat versus the conventional feedlot meat? 1:00 Pasture Raised Bison 2:04 Polyphenols in meat 3:07 Human Health 3:45 Nads Organic Cotton Boxers 5:00 Grass-fed VS Grain fed differences 5:30 Metabolic Health of Animals 6:48 Buy local 6:52 The Rumen 9:55 Metabolites
New studies reveal that meat from grass-fed beef contains higher levels of micronutrients and health-promoting compounds compared to pasture-raised alternatives.
Support your Intermittent Fasting lifestyle with the Berberine Fasting Accelerator by MYOXCIENCE: Use code podcast to save 12%
Save on microplastic free underwear from nadsunder.com Coupon Code: HIH
Link to Research: https://bit.ly/3PRn9nz
Research Mentioned:
Vliet, S. van, Provenza, F. D. & Kronberg, S. L. Health-Promoting Phytonutrients Are Higher in Grass-Fed Meat and Milk. Front. Sustain. Food Syst. 4, 555426 (2021).
Vliet, S. van et al. Pasture-finishing of bison improves animal metabolic health and potential health-promoting compounds in meat. J. Anim. Sci. Biotechnol. 14, 49 (2023).
Time Stamps:
0:00 - Intro 0:04: Grass fed meat versus the conventional feedlot meat? 1:00 Pasture Raised Bison 2:04 Polyphenols in meat 3:07 Human Health 3:45 Nads Organic Cotton Boxers 5:00 Grass-fed VS Grain fed differences 5:30 Metabolic Health of Animals 6:48 Buy local 6:52 The Rumen 9:55 Metabolites
New studies reveal that meat from grass-fed beef contains higher levels of micronutrients and health-promoting compounds compared to pasture-raised alternatives.
Support your Intermittent Fasting lifestyle with the Berberine Fasting Accelerator by MYOXCIENCE: Use code podcast to save 12%
Save on microplastic free underwear from nadsunder.com Coupon Code: HIH
Link to Research: https://bit.ly/3PRn9nz
Research Mentioned:
Vliet, S. van, Provenza, F. D. & Kronberg, S. L. Health-Promoting Phytonutrients Are Higher in Grass-Fed Meat and Milk. Front. Sustain. Food Syst. 4, 555426 (2021).
Vliet, S. van et al. Pasture-finishing of bison improves animal metabolic health and potential health-promoting compounds in meat. J. Anim. Sci. Biotechnol. 14, 49 (2023).
Time Stamps:
0:00 - Intro 0:04: Grass fed meat versus the conventional feedlot meat? 1:00 Pasture Raised Bison 2:04 Polyphenols in meat 3:07 Human Health 3:45 Nads Organic Cotton Boxers 5:00 Grass-fed VS Grain fed differences 5:30 Metabolic Health of Animals 6:48 Buy local 6:52 The Rumen 9:55 Metabolites
New studies reveal that meat from grass-fed beef contains higher levels of micronutrients and health-promoting compounds compared to pasture-raised alternatives.
Support your Intermittent Fasting lifestyle with the Berberine Fasting Accelerator by MYOXCIENCE: Use code podcast to save 12%
Save on microplastic free underwear from nadsunder.com Coupon Code: HIH
Link to Research: https://bit.ly/3PRn9nz
Research Mentioned:
Vliet, S. van, Provenza, F. D. & Kronberg, S. L. Health-Promoting Phytonutrients Are Higher in Grass-Fed Meat and Milk. Front. Sustain. Food Syst. 4, 555426 (2021).
Vliet, S. van et al. Pasture-finishing of bison improves animal metabolic health and potential health-promoting compounds in meat. J. Anim. Sci. Biotechnol. 14, 49 (2023).
Time Stamps:
0:00 - Intro 0:04: Grass fed meat versus the conventional feedlot meat? 1:00 Pasture Raised Bison 2:04 Polyphenols in meat 3:07 Human Health 3:45 Nads Organic Cotton Boxers 5:00 Grass-fed VS Grain fed differences 5:30 Metabolic Health of Animals 6:48 Buy local 6:52 The Rumen 9:55 Metabolites
New studies reveal that meat from grass-fed beef contains higher levels of micronutrients and health-promoting compounds compared to pasture-raised alternatives.
Support your Intermittent Fasting lifestyle with the Berberine Fasting Accelerator by MYOXCIENCE: Use code podcast to save 12%
Save on microplastic free underwear from nadsunder.com Coupon Code: HIH
Link to Research: https://bit.ly/3PRn9nz
Research Mentioned:
Vliet, S. van, Provenza, F. D. & Kronberg, S. L. Health-Promoting Phytonutrients Are Higher in Grass-Fed Meat and Milk. Front. Sustain. Food Syst. 4, 555426 (2021).
Vliet, S. van et al. Pasture-finishing of bison improves animal metabolic health and potential health-promoting compounds in meat. J. Anim. Sci. Biotechnol. 14, 49 (2023).
Time Stamps:
0:00 - Intro 0:04: Grass fed meat versus the conventional feedlot meat? 1:00 Pasture Raised Bison 2:04 Polyphenols in meat 3:07 Human Health 3:45 Nads Organic Cotton Boxers 5:00 Grass-fed VS Grain fed differences 5:30 Metabolic Health of Animals 6:48 Buy local 6:52 The Rumen 9:55 Metabolites
New studies reveal that meat from grass-fed beef contains higher levels of micronutrients and health-promoting compounds compared to pasture-raised alternatives.
Support your Intermittent Fasting lifestyle with the Berberine Fasting Accelerator by MYOXCIENCE: Use code podcast to save 12%
Save on microplastic free underwear from nadsunder.com Coupon Code: HIH
Link to Research: https://bit.ly/3PRn9nz
Research Mentioned:
Vliet, S. van, Provenza, F. D. & Kronberg, S. L. Health-Promoting Phytonutrients Are Higher in Grass-Fed Meat and Milk. Front. Sustain. Food Syst. 4, 555426 (2021).
Vliet, S. van et al. Pasture-finishing of bison improves animal metabolic health and potential health-promoting compounds in meat. J. Anim. Sci. Biotechnol. 14, 49 (2023).
Time Stamps:
0:00 - Intro 0:04: Grass fed meat versus the conventional feedlot meat? 1:00 Pasture Raised Bison 2:04 Polyphenols in meat 3:07 Human Health 3:45 Nads Organic Cotton Boxers 5:00 Grass-fed VS Grain fed differences 5:30 Metabolic Health of Animals 6:48 Buy local 6:52 The Rumen 9:55 Metabolites
New studies reveal that meat from grass-fed beef contains higher levels of micronutrients and health-promoting compounds compared to pasture-raised alternatives.
Support your Intermittent Fasting lifestyle with the Berberine Fasting Accelerator by MYOXCIENCE: Use code podcast to save 12%
Save on microplastic free underwear from nadsunder.com Coupon Code: HIH
Link to Research: https://bit.ly/3PRn9nz
Research Mentioned:
Vliet, S. van, Provenza, F. D. & Kronberg, S. L. Health-Promoting Phytonutrients Are Higher in Grass-Fed Meat and Milk. Front. Sustain. Food Syst. 4, 555426 (2021).
Vliet, S. van et al. Pasture-finishing of bison improves animal metabolic health and potential health-promoting compounds in meat. J. Anim. Sci. Biotechnol. 14, 49 (2023).
Time Stamps:
0:00 - Intro 0:04: Grass fed meat versus the conventional feedlot meat? 1:00 Pasture Raised Bison 2:04 Polyphenols in meat 3:07 Human Health 3:45 Nads Organic Cotton Boxers 5:00 Grass-fed VS Grain fed differences 5:30 Metabolic Health of Animals 6:48 Buy local 6:52 The Rumen 9:55 Metabolites
New studies reveal that meat from grass-fed beef contains higher levels of micronutrients and health-promoting compounds compared to pasture-raised alternatives.
Support your Intermittent Fasting lifestyle with the Berberine Fasting Accelerator by MYOXCIENCE: Use code podcast to save 12%
Save on microplastic free underwear from nadsunder.com Coupon Code: HIH
Link to Research: https://bit.ly/3PRn9nz
Research Mentioned:
Vliet, S. van, Provenza, F. D. & Kronberg, S. L. Health-Promoting Phytonutrients Are Higher in Grass-Fed Meat and Milk. Front. Sustain. Food Syst. 4, 555426 (2021).
Vliet, S. van et al. Pasture-finishing of bison improves animal metabolic health and potential health-promoting compounds in meat. J. Anim. Sci. Biotechnol. 14, 49 (2023).
Time Stamps:
0:00 - Intro 0:04: Grass fed meat versus the conventional feedlot meat? 1:00 Pasture Raised Bison 2:04 Polyphenols in meat 3:07 Human Health 3:45 Nads Organic Cotton Boxers 5:00 Grass-fed VS Grain fed differences 5:30 Metabolic Health of Animals 6:48 Buy local 6:52 The Rumen 9:55 Metabolites
Today's show is brought to you by MYOXCIENCE.
In this episode, heart surgeon and best selling author Dr. Phil Ovadia discusses the foods and lifestyle factors driving a new wave of early-onset heart disease.
Sponsored by MYOXCIENCE:
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Link to full show notes and articles: https://bit.ly/3uKRKMC
Connect with Dr. Ovadia: https://ifixhearts.com/quiz/
Show Notes:
0:00 Intro 1:30 Up to 95% of people with cardiac disease are insulin resistant. 4:45 Processed foods and high carbs are the two primary drivers of metabolic disease, the primary driver of heart disease. 6:53 Insulin resistance damages blood vessels. 11:18 Exercise is indirectly helpful in preventing atherosclerosis. 13:10 The better you can maintain muscle as you age, the better you can deal with the aging process. 14:30 It is possible to reverse atherosclerosis. 16:30 Tests: coronary artery calcium scan (CAC) and coronary CT angiogram (CCTA). 18:30 People in their 30s and 40s now end up on the cardiac operating table. 20:30 High LDL may not be dangerous in a person who is metabolically healthy. 21:00 The quality of your LDL particles is important. 22:54 90% of adults are metabolically unhealthy, so their high LDL is likely dangerous. 24:05 Statin use for over 10 years increases your risk of developing insulin resistance and type 2 diabetes, primary drivers of heart disease. 26:30 Inflammation is an important part of the development of heart disease. 27:40 High blood pressure root cause is insulin resistance/metabolic disease. 31:41 Ferritin testing measures total body iron stores. It is also an inflammation marker. 35:50 Linoleic acid LDL oxidation hypothesis 37:30 Plant-based diets 40:25 Lowering your intake of omega 6 improves your omega 3 index. 41:10 Low vitamin D 42:00 Sun exposure has been misunderstood. 44:10 Triglycerides is a higher risk than LDL. 48:30 Bioidentical hormones are superior to synthetic. 50:03 Low testosterone is a risk factor for heart disease. 53:10 Heart surgery does not fix the underlying problem.
A new study finds poor metabolic health and low HDL is a greater predictor of coronary artery calcium than LDL cholesterol.
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Video & Links to study: https://bit.ly/3Zj56fA
Time Stamps:
0:00 Intro 0:30 LDL does not correlate with the degree of coronary artery plaque. 1:02 HDL is protective against coronary artery disease and plaquing. 2:10 Triglycerides correlate with diabetes, coronary artery disease and plaquing. 3:45 HDL size is highly predictive. 5:15 LDL, vLDL, and IDL had no strong association. 8:00 LDL may be lower with prediabetes and diabetes, reflecting imbalance. 12:10 HDL is increased by lifestyle. 13:00 Plaquing is more common in diabetics. 15:47 High triglycerides increase odds of metabolic disease by 100%. 18:00 The smaller HDL particles become, the less protective they are. 19:13 Coronary artery calcium is associated with HDL size, concentration and composition. 21:20 High HDL with low triglycerides is linked with better metabolic health. 23:10 Exercise increases the size and number of your protective HDL.
We dive into the latest research on creatine, covering loading phases, optimal timing, individualized dosing, benefits beyond muscle health—including cognitive performance for kids—and special considerations for various diets like vegan and carnivore.
Crush your Workouts and stay hydrated with the Creatine + Electrolyte Combo by MYOXCIENCE: https://bit.ly/electrolyte-stix *Save with code podcast at checkout
Link to Video and Study: https://bit.ly/3UOb8lY
Time Stamps:
0:00 Introduction to Creatine and Recent Paper Review - Discussion on creatine's popularity and personal experience with it since 2000. Introduction to a recent paper titled "Does One Dose of Creatine Supplement Fit All," covering topics like loading phases, benefits, and optimal timing.
0:55 Loading Phase and Early Practices - Problems with early creatine loading practices that involved high sugar content, causing issues like pre-diabetes. The discussion on whether a loading phase is necessary and who might benefit from it.
1:46 Who Might Need a Creatine Load Phase - Explanation of who might benefit from a creatine load phase, such as young athletes, football players, or those with low red meat intake. Overview of the benefits of creatine on exercise performance.
2:58 Creatine Uptake and Transport Proteins - Discussion on creatine uptake, the role of transport proteins, and the benefits of pairing creatine with electrolytes. Introduction of Myo Science's creatine product paired with electrolytes.
3:53 Best Timing for Taking Creatine - Importance of taking creatine around exercise sessions to enhance muscle uptake. Suggestions on timing, with emphasis on taking creatine before or during workouts rather than with coffee in the morning.
4:36 Creatine Benefits for Kids and Cognitive Performance - Creatine's benefits for athletic children in high-demand sports and cognitive tasks, including its impact on brain energy during intensive activities like learning or giving presentations.
5:56 Individualized Dosing Based on Body Weight - The need to tailor creatine doses based on body weight and muscle mass. Heavier, more muscular individuals may require higher doses compared to lighter individuals.
6:41 Special Considerations for Vegans, Vegetarians, and Carnivores - The impact of diet on creatine needs. Vegans and vegetarians might see greater benefits from supplementation, while carnivores may already get sufficient creatine from red meat.
7:38 Non-Muscular Benefits of Creatine - Potential non-muscular benefits of creatine, such as improvements in verbal acuity, cognitive performance, mood changes, and post-concussive recovery.
8:30 Conclusion and Recommendations - Summary of key points: no need for dextrose to enhance creatine absorption, tailored dosing based on diet and body weight, and the importance of taking creatine with electrolytes around exercise.
This study found that ultra-processed foods lead to higher energy intake, faster eating rates, and increased weight gain compared to unprocessed real foods, even when calories and macronutrients are matched.
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Link to Video: https://bit.ly/3Yxgx2R
Time Stamps:
0:00 Intro
1:30 Triglycerides and liver enzymes rise.
3:40 About 68% of calories kids eat are from junk food.
6:00 UPF study overconsumption occurred mainly at dinner.
7:10 UPF was eaten faster.
10:10 Triglycerides rose with UPF.
10:40 Liver enzymes rose with UPF.
12:25 38% of adults are about to develop non-alcoholic fatty liver disease.
12:45 2.5 pounds of body weight gained on UPF in one week.
14:30 Chewing 40 times before swallowing increases release of GLP-1.
17:30 Make your food at home from scratch.
Relationship coach Kim Anami shares transformative insights on how to elevate your relationship and enrich your life through the power of authentic, high-quality physical intimacy.
Optimize your hormones and libido with the Morning Wood by MYOXCIENCE: https://bit.ly/morning-wood-upgrade
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Link to the video interview: https://bit.ly/3Nnrfmp
Time Stamps:
0:00 Intro
13:30 Kim is a holistic sex and relationship coach.
15:19 Physical health impacts vitality, libido and your sex life.
17:00 Beliefs, programming, or trauma blocks pure expression of sexual energy.
19:26 Orgasm is the most effective, biggest and fastest nervous system reset.
22:50 Clitoral orgasm is superficial compared with cervical and vaginal orgasm.
29:10 Having a cervical orgasm opens a neuropathway which can be accessed repeatedly.
31:15 Surrender is the key ingredient in gourmet sex.
33:24 Casual sex is not safe or healthy for either partner.
32:52 Conscious celibacy is advised during healing.
36:47 If you are attracting people who do not reflect your ideals, there is more work to do.
41:02 Long-term relationships can have high frequency gourmet sex.
43:17 Conscious monogamy produces the ultimate utilization of sexual power.
45:37 Schedule a weekly 3-hour sex date.
55:42 Male orgasm without ejaculation is regenerating.
Let's discuss a study comparing plant-based, flexitarian, and omnivorous diets, focusing on their effects on cardiovascular risk factors and body composition.
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Link to research: https://bit.ly/4ebrkFB
----------------Show Notes------------------------------
0:00 Intro 0:20 Study on plant-based diets and cardiovascular risk factors. 0:58 Discussion of higher alcohol and sweets consumption in omnivores. 1:55 Meat consumption differences among vegans, flexitarians, and omnivores. 4:48 Differences in body composition between omnivores, flexitarians, and vegans. 5:39 Insights on fruit and vegetable consumption as a proxy for diet quality. 6:35 LDL cholesterol and triglycerides are higher in omnivores. 7:49 Study limitations: sweets, alcohol, and calorie consumption impact results. 8:41 Flexitarian diets and pulse wave velocity compared to other groups.
This episode is brought to you by MYOXCIENCE Nutrition.
JJ Virgin dispels the myth that women will get bulky from resistance training and highlights the benefits of supplements like creatine and herbs like Ashwagandha and more.
Sponsored Message:
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Link to show notes: https://bit.ly/4gzSqrs
Time Stamps:
0:15 Discussion on inspiration for staying fit, thoughts on aging and fitness, and research on muscle building over 40.
1:57 Noticing changes in strength, adapting workouts, and the importance of power in fitness routines.
04:00 Structuring workouts to mimic daily activities and observations on everyday strength challenges.
06:15 Adapting workouts while traveling and benefits of portable workout equipment.
08:56 Addressing concerns about muscle gain in women and misconceptions about resistance training.
11:36 Strategies for body recomposition and testing metabolic rates.
12:49 Managing calorie intake, discussing protein importance, and debating protein recommendations.
16:18 Need for protein in muscle maintenance and the role of protein turnover.
20:48 Discussion on older athletes and the benefits of regular exercise for longevity and cancer risk reduction.
21:43 Importance of focusing on overall health and separating protein discussions from environmental concerns.
22:48 Emphasis on eating seasonal and local foods for better quality and addressing misconceptions about protein needs.
25:40 Focus on improving skeletal muscle and recommended protein intake.
27:42 Personal preferences for protein sources and the nutrient density of red meat.
30:02 Observations on food quality in different regions and the impact of ultra-processed foods.
31:43 Importance of whole foods and local eating for health.
34:26 Value of tracking daily steps and incorporating intensity with rucking vests.
37:48 Discussing outdoor activities with kids and the benefits of nature.
39:37 Using creatine for enhancing energy and cognitive function, esp while traveling.
43:37 Emphasizing the importance of muscle over weight in health discussions.
46:01 Questioning societal standards of beauty and discussing hydration.
47:18 Talking about foundational nutrients and the importance of a balanced approach to supplementation.
51:47 Highlighting the significance of exercise for overall health and cellular processes.
53:10 Discussion on the benefits of exercise and the challenges of modern comfort.
54:30 Talk about thermal stress and personal recovery routines.
55:13 Experiences with red light therapy and its uncertain effects.
57:07 Insights on dietary habits and supplementation.
59:15 Discussion on hormone therapy and personal experiences.
01:04:29 Importance of hormone sensitivity and resistance training for health.
01:08:03 Discussion on individual hormone variations and the effects of hormonal fluctuations during menopause, including recovery challenges.
01:09:22 Importance of estrogen in muscle health and preferred hormone delivery methods.
Today’s show is brought to you by MYOXCIENCE Nutrition. Mike challenges mainstream dietary advice, pointing out that despite cutting red meat and saturated fats, we're seeing more health issues due to processed foods and vegetable oils. A reevaluation of diet guidelines is needed to address the real culprits: industrial seed oils and processed snacks.
Support your Intermittent Fasting lifestyle with the updated Berberine Fasting Accelerator by MYOXCIENCE: https://bit.ly/berberine-fasting-accelerator
Use code podcast at checkout to save 12%
Link to Video and Show Notes: https://bit.ly/3ZqDohH
Time Stamps:
0:00 Intro
0:10 Overview of dietary changes and their impact on health
0:57 Introduction to non-communicable diseases and historical dietary shifts
1:54 Decline in animal fats and rise in plant-based fats
2:49 Correlation between dietary changes and public health trends
3:45 Increase in processed foods and vegetable oils, despite dietary recommendations
4:39 Trends in meat consumption and obesity rates
5:30 Discussion on the confusion surrounding healthy eating and the role of Berberine
6:14 Berberine Benefits
7:06 Changes in food consumption among different age groups and rising health issues
7:53 The impact of processed foods and industrial seed oils on health
8:50 Historical context of dietary guidelines and rising health problems
9:56 Increasing rates of metabolic and mental health issues in children
10:58 The disparity between dietary recommendations and actual food consumption
11:53 Observations on food choices and their impact on health
12:39 Conclusion and call to action for dietary change
Today’s show is brought to you by MYOXCIENCE Nutrition. In this episode Matt Kaeberlein, PhD, CEO of Optispan, discusses the significance of enhancing health span through interventions like rapamycin and highlights the role of senescent cells in chronic inflammation and age-related diseases.
Crush your workouts with the Creatine+ Electrolyte Combo by MYOXCIENCE: https://bit.ly/Electrolyte-Stix-Jar *Save with code podcast at checkout
Link to show notes: https://bit.ly/4gdmxES
Key Takeaways:
- 02:44 Pillars of health: eat, sleep, move, connect.
- 10:30 Eating protein and exercise can turn up mTOR.
- 15:20 High dietary protein and resistance training preserves muscle while aging.
- 19:20 Longevity research is underfunded.
- 25:10 Obesity was rare 50 years ago.
- 26:25 Fasting, and time restricting eating may not increase longevity.
- 30:45 Smoking, sedentary life, alcohol consumption and obesity shorten lifespan.
- 34:40 Resveratrol is not a longevity drug.
- 36:45 Spermidine is an autophagy booster.
- 38:10 Alpha ketoglutarate, urolithin A, and NAD precursors, may increase lifespan.
- 42:45 Acarbose, SGLT-2 inhibitors, and estrogens can increase lifespan.
- 44:45 Metformin does not corelate to reduced all-cause mortality.
- 47:30 NAD is a co-factor required for thousands of metabolic reactions.
- 52:55 Some epigenetic signatures are predictive of future health outcomes.
- 54:17 Facial imaging using AI can predict future health outcomes.
- 58:17 Dunedin Pace measures the rate of aging.
- 59:40 Optispan looks at epigenetics, blood glycan, and immune resilience/aging.
- 01:04:00 Senescent cells are cells that do not do their job and refuse to die.
- 01:07:50 Rapamycin impacts senescent cells, autoimmunity, and inflammation.
Today’s show is brought to you by MYOXCIENCE Nutrition. In this episode Matt Kaeberlein, PhD, CEO of Optispan, discusses the significance of enhancing health span through interventions like rapamycin and highlights the role of senescent cells in chronic inflammation and age-related diseases.
Crush your workouts with the Creatine+ Electrolyte Combo by MYOXCIENCE: https://bit.ly/Electrolyte-Stix-Jar *Save with code podcast at checkout
Link to show notes: https://bit.ly/4gdmxES
Key Takeaways:
02:44 Pillars of health: eat, sleep, move, connect. 10:30 Eating protein and exercise can turn up mTOR. 15:20 High dietary protein and resistance training preserves muscle while aging. 19:20 Longevity research is underfunded. 25:10 Obesity was rare 50 years ago. 26:25 Fasting, and time restricting eating may not increase longevity. 30:45 Smoking, sedentary life, alcohol consumption and obesity shorten lifespan. 34:40 Resveratrol is not a longevity drug. 36:45 Spermidine is an autophagy booster. 38:10 Alpha ketoglutarate, urolithin A, and NAD precursors, may increase lifespan. 42:45 Acarbose, SGLT-2 inhibitors, and estrogens can increase lifespan. 44:45 Metformin does not corelate to reduced all-cause mortality. 47:30 NAD is a co-factor required for thousands of metabolic reactions. 52:55 Some epigenetic signatures are predictive of future health outcomes. 54:17 Facial imaging using AI can predict future health outcomes. 58:17 Dunedin Pace measures the rate of aging. 59:40 Optispan looks at epigenetics, blood glycan, and immune resilience/aging. 01:04:00 Senescent cells are cells that do not do their job and refuse to die. 01:07:50 Rapamycin impacts senescent cells, autoimmunity, and inflammation.
Brian Sanders, creator of the film "Food Lies," discusses how traditional diets rich in animal-based nutrition contribute to better health and height.
Support your Intermittent Fasting lifestyle with the updated Berberine Fasting Accelerator by MYOXCIENCE: https://bit.ly/berberine-fasting-accelerator Use code podcast at checkout to save
Show Notes and Video: https://bit.ly/3yN22Om
Research Mentioned:
Grasgruber, P., Sebera, M., Hrazdíra, E., Cacek, J. & Kalina, T. Major correlates of male height: A study of 105 countries. Econ. Hum. Biol. 21, 172–195 (2016).
Time Stamps:
03:30 Cooking by the food pyramid led to chronic illness.
08:10 People eating traditional diets are lean, tall, and muscular.
09:20 Only vegan documentaries make it to mainstream.
13:25 Funding goes to developing meat and protein alternatives.
14:30 The top four industries in the US are sick care/pharma.
15:30 There is big money in blaming red meat for processed foods problems.
23:00 Cattle upcycle nutrition from inedible food, creating a high-quality food.
35:30 Blue Zone diets are animal-based, by calories.
37:50 Animal nutrition is the foundation of any healthy diet.
39:30 You can adapt to a plant-based diet for a year or two, tapping our biologic storage.
45:00 The optimal diet of any species is the one they lived on the longest.
45:50 The more animal protein a population eats, the taller they are.
52:15 The low meat intake results in stunted growth, shorter life expectancy, and higher infant mortality.
54:40 Food is protein, nutrients, and energy.
57:30 Eat animal foods with whole foods on the side.
57:50 In a low protein environment, all animals will overeat to ingest the required amount of protein.
01:03:00Food industry pays to keep you in the energy calorie paradigm.
01:06:30 High carb intake is linked with greater odds of dying from all causes, especially cancer.
01:15:40 Long term satiety is from protein and fat. Short term is from volume.
01:20:50 Seed oil trans fats are harmful.
01:25:30 Mental health is tied to food choices/consumption.
Rancher Michaela Mann discusses the balance between grass and grain finishing in cattle and challenges faced by U.S. agriculture including land loss and sustainability efforts.
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-----------------Show Notes-------------------
0:00 Intro 1:30 Ranchers care about their animals and treat them well. 7:30 Ranchers get emotionally attached to some of the animals. 8:30 Michaela’s goal for her animals is to have them only have one bad day. 10:20 The US has high processing standards. 11:30 Pre-slaughter stress changes the pH and changes the meat. 15:30 The beef calf stays with its mother for 6 to 8 months. 16:43 Northern states do not have year-long grass for grazing. 17:55 Grain finished cattle only had 11% grain in their diet. 18:20 80 to 90% of grass finished beef sold in the US is from overseas. 19:30 Antibiotics are only used when an animal is sick or injured. 22:38 Large meat packing plants test meat for antibiotics. 23:50 Older cows/bulls are used for cheaper grocery store meat or dog food. 30:30 Cattle dogs and flashing ear tags deter predators. 34:00 Bison are different to raise and harvest from cattle. 41:45 Regenerative and sustainable farming is done by most ranchers and farmers to some extent. 43:40 Ranching utilizes natural grassland and provides habitat for wildlife. 53:15 The US has lost 100,00 farms/ranches between 2011 and 2018. 53:30 Bill Gates is the largest landowner in the state of Nebraska. 56:30 The US has lost 31 million acres of ag land since 1982. 01:00:40 Avian flu can be a problem with poultry, but not in cattle production.
Learn the connections between mouth breathing, sleep disorder breathing, and their impact on nighttime urination, heart health, and overall sleep quality.
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Time Stamps:
0:00 Intro 0:40 - Case Study: Client with Sleep Disordered Breathing 1:30 - Tips for Nasal Breathing and Sleep Optimization 2:31 - Connection Between Sleep Disordered Breathing and Nocturnal Polyurea 4:29 - Women, Sleep Apnea, and Overactive Bladder Syndrome 6:16 - Visual Explanation of Airway Obstruction 7:01 - Symptoms of Sleep Disordered Breathing 8:00 - Bon charge 8:46 - Importance of Addressing Sleep Disordered Breathing 9:31 - Introduction to Mouth Taping 10:13 - Impact of Mouth Breathing on Children 11:03 - Prevalence and Consequences of Sleep Apnea 12:45 - Immediate and Long-term Consequences of Sleep Apnea 13:41 - Link Between Leptin and Sleep Apnea 15:30 - Practical Solutions for Sleep Disordered Breathing 16:15 - Mechanical Impact of Mouth Breathing 17:05 - Research Supporting Mouth Taping 18:46 - Connection Between Obesity and Sleep Apnea 20:23 - Leptin and Breathing in Obesity 21:06 - Introduction to Mouth Taping and Myofunctional Therapy 23:00 How to use mouth tape during the day and night to train nasal breathing.
A reanalysis of the Minnesota Coronary Experiment, a large randomized controlled trial, which found that reducing saturated fat and replacing it with vegetable oils did not lower the risk of heart disease or death despite lowering cholesterol levels. Let's dive into the details.
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------------------------Show Notes----------------
0:00 Intro 2:26 Lower Saturated Fat isn’t better 3:04 Autopsy studies 4:09 Berberine 4:48 Data was omitted 5:05 Main finding of the study 8:20 Unpublished documents 9:06 Autopsy findings 11:00 Mortality rates 12:21 How much oil are we eating? 13:00 Concluding remarks 13:06 Mechanisms
A new study finds over 40% of cancer deaths in the US are preventable through lifestyle changes such as reducing smoking, alcohol consumption, and obesity, while promoting exercise and a healthy diet, with a specific focus on the protective benefits of exercise for women against breast cancer.
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Research Mentioned:
Islami, F. et al. Proportion and number of cancer cases and deaths attributable to potentially modifiable risk factors in the United States, 2019. CA: A Cancer J. Clin. (2024) doi:10.3322/caac.21858.
Key Takeaways:
CNN Article Overview (00:53):
Specific Risk Factors (01:46):
Cancer Prevention Strategies (02:48):
Role of Exercise (04:25):
2019 Study Findings (06:15):
Alcohol Consumption Impact (10:07):
Diet and Cancer Risk (10:59):
Conclusion (11:53):
For the past 60 years the medical community has obsessively focused on lowering LDL-cholesterol levels…
Research shows these five preventable health conditions make LDL-Cholesterol more likely to cause artery plaque build-up, even if your LDL-Cholesterol levels are low.
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Research Mentioned:
Zanoni, P., Velagapudi, S., Yalcinkaya, M., Rohrer, L. & Eckardstein, A. von. Endocytosis of lipoproteins. Atherosclerosis 275, 273–295 (2018).
Ference, B. A., Braunwald, E. & Catapano, A. L. The LDL cumulative exposure hypothesis: evidence and practical applications. Nat. Rev. Cardiol. 1–16 (2024) doi:10.1038/s41569-024-01039-5.
Time Stamps:
00:45 LDL's link with atherosclerosis is nuanced.
02:30 Initial damage to the arterial wall makes LDL levels problematic.
03:45 Increases risk of arterial wall damage: elevated blood pressure, insulin resistance/diabetes, smoking/vaping, obesity, elevated blood viscosity, consuming oxidizableoils.
08:40 High LDL and high triglycerides suggest insulin resistance and increased cardiovascular risk.
09:50 Start with diet and exercise together.
11:20 Statins have concerning side effects.
13:15 Plaque formation begins early in life.
13:50 High LDL is found in centenarians.
14:44 Centenarians are metabolically healthy.
15:40 Your liver makes LDL cholesterol.
16:10 Every cell in your body requires cholesterol.
18:00 Diets high in seed oils make your LDL more likely to be oxidized.
20:55 30-50% of people who have heart attacks have optimal serum cholesterol.
New research suggests vitamin D and A work better when they're taken together. Here's more food for thought...
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Link to study: https://medicinskiglasnik.ba/article/36
------------Show Notes-------------------------
0:00 Intro 0:20 Vitamin D receptor binding requires vitamin A. 0:50 Retinol is found in animal-based products. Pre-vitamin A is from vegetables. 1:40 Pairing vitamin A and vitamin D supports immune system, brain, and blood sugar health. 2:40 Excessive supplemental vitamin A in pregnant women can affect fetal growth. 4:25 There are fewer micronutrients in your food. 5:45 Paired vitamin D and vitamin A balance the anti-inflammatory mechanisms of the immune system. 7:25 Mike suggests that you supplement with a retinol, not a beta carotenoid version of pre-vitamin A.
Mark Bell and Nsima Inyang delve into the transformative benefits of sunlight and outdoor activity for enhancing hormone levels, accelerating fat loss, and improving overall health.
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Time Stamps
0:00 Intro 2:30 Exercise snacks 4:30 Cardio helps you get shredded 5:30 Movement between sets 7:30 Exercise capacity 8:22 Fat loss and diet 10:40 How Nsima stays shredded 12:17 Cycling Carbs 13:26 Calories VS Carbs 15:45 Protein for muscle gain 18:00 How much protein do you need 19:41 Red meat VS Fish VS Chicken 25:00 Cheat meals 27:00 the power of being outside
A recent study has revealed the presence of microplastics in the male penis, linking these particles to erectile dysfunction.
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--------------Show Notes----------------------------
0:00 Intro 0:05 microplastic particles make their way to the male penis 0:49 study detected microplastic particles 1:46 microplastic particles in the carotid artery plaque 2:12 microplastics and erectile dysfunction 3:55 Study Title 4:11 Top prevention tips 4:58 face masks and microplastics 6:18 small plastics still absorbed 6:37 Key ways to avoid
Dr. Zinkov discusses ways to use peptides therapeutically to improve tissue rejuvenation and repair, promote longevity, enhance muscle growth, and boost mood, vitality, and libido. She discusses the benefits and risks, sourcing, dosages, cycling, administration routes, and how they work in combination w/ hormone optimization.
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Link to Video, Show Notes and Research: https://bit.ly/4bcEks6
Show Notes:
02:45 Peptides stimulate your endogenous production of growth hormone.
03:10 Sermorelin does not increase growth hormone beyond super physiologic levels.
04:35 Peptides can improve hormone health, longevity, reverse aging-related processes of inflammation and injury recovery.
08:45 Growth hormone improves cell function.
11:05 Sermorelin stimulates growth hormone secretion for about 12 minutes.
12:30 Growth hormone peaks are nighttime and post-workout.
14:30 Symptoms of suboptimal growth hormone.
15:45 IGF-1 is a biproduct of growth hormone breakdown.
18:30 Additional strategies.
22:05 Poor diet and lifestyle choices reduce growth hormone.
25:10 Women in their teens and 20s may have suboptimal production of hormones.
30:30 Progesterone receptors can be stimulated with herbal treatments.
31:30 Xenoestrogens cause more disruptive receptor stimulation.
33:15 Obesity is one of the biggest risk factors for breast cancer.
34:30 Growth hormone stimulates collagen production.
37:15 Low dose Rapamycin slows the aging process.
40:30 Methylene Blue has been used as a nootropic.
43:55 Nicotine directly and quickly stimulates the vagal nerve.
53:00 Growth hormone does not cause cancer.
The relationship between breakfast, sleep, and weight is complex. While skipping breakfast has been traditionally linked with weight gain, new evidence emphasizes the critical role of adequate sleep in maintaining a healthy weight. By focusing on good sleep hygiene and balanced nutrition, individuals can better manage their weight and overall health.
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Research Mentioned: Yang, W. et al. Short sleep time may be the main reason for irregular breakfast to cause overweight—a cross-sectional study. Front. Nutr. 11, 1310155 (2024).
Time Stamps:
00:00 Irregular breakfast eaters have increased body mass indexes.
01:00 Food influences your circadian clock system like light does.
02:00 Change of energy balance is one cause of overweight.
02:15 Irregular meal timing perturbs your circadian rhythm.
04:10 Time eating and exercise consistently.
05:45 Regular breakfast eating habits (eating or not eating) are linked to lower body mass index.
06:45 Exercise outdoors.
07:20 Regular exercise impacts sleep.
08:30 Irregular sleep duration and timing influences irregular feeding timing.
A new study finds insulin resistance and reduced glucose uptake in the heart is linked with early-onset atherosclerosis and heart issues.
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Research Mentioned:
Devesa, A. et al. Cardiac Insulin Resistance in Subjects With Metabolic Syndrome Traits and Early Subclinical Atherosclerosis. Diabetes Care 46, 2050–2057 (2023).
Time Stamps:
00:00 FDG = Fluorodeoxyglucose
00:30 Reduced glucose uptake in the heart is tethered to atherosclerosis.
01:20 LDL levels are not strongly associated with poor outcomes.
02:00 Your heart becomes insulin resistant.
03:05 Those with no glucose uptake in the heart had higher fasting glucose.
03:45 Those with more cardiovascular risk factors had lower LDL.
04:35 The heart can generate energy from fatty acids, carbs, and ketones.
05:00 Cardiac abnormalities are associated with metabolic syndrome.
07:00 Insulin resistance changes muscle and heart muscle.
09:16 Insulin resistance is associated with a progressive decrease of myocardial FDG uptake.
09:50 Cardiovascular risk increases with the decline of FDG uptake.
11:30 Your heart loses the ability to pump blood effectively as it loses ability to utilize different energy substrates.
12:40 Support your heart by supporting your metabolism.
New studies show sedentary individuals don't experience significant increases in fat oxidation with acute exercise, but those who maintain higher step counts exhibit notable health improvements, including reduced triglycerides and blood lactate levels.
With an optimal step count of 8600 steps per day, the episode highlights the serious health risks associated with chronic inactivity.
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Key Takeaways:
00:00 If you are sedentary, it is hard to burn fat during exercise.
01:10 Move throughout the day.
02:05 Exercise inactivity is the 4th leading cause of death.
03:30 If you are sedentary, an acute round of exercise does not increase fat oxidation.
04:30 Triglycerides were lower by 27% in the high step count group.
09:20 Blood lactate is reduced by 11% in the high step count group.
10:00 Fat oxidation increases with the higher step count.
11:10 Optimal step count is 8600/day or more.
12:00 Atherosclerosis is impacted by chronic inactivity.
12:45 Brain health is impacted by chronic inactivity.
13:00 Intermittent exercise does not mitigate chronic inactivity.
A 22-year follow-up study involving 177,000 individuals reveals that low LDL cholesterol is associated with higher cardiovascular-specific mortality.
The authors of this study write, "...the lowest risk for long-term mortality appears to exist in the wide LDL-C range of 100–189 mg/dL, which is much higher than current recommendations."
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Key Takeaways:
0:00 Intro 0:04 22 Year Study 0:22 Study Title 0:52 Study Findings 1:52 Probability of survival 2:12 Counterintuitive Findings 3:42 High LDL and odds of death 3:59 U-Shaped Curve 5:50 Metabolic Health 6:34 Study of 177,000 people 8:09 Lowest risk of mortality 9:17 Watch this! 11:01 Lipid paradox
Younger generations are facing higher cancer risk due to accelerated biologic aging, new study finds.
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Key Timestamps:
0:00 Intro
0:07 The rise in cancer
1:13 Cancer and Biologic aging
1:47 High profile cancer case in young people
2:12 Biomarkers that predict cancer
2:49 Berberine for food cravings
3:49 New Study
5:02 Low Albumin
6:00 Creatinine
7:04 Glucose
8:16 MCV and MCH
8:50 Inflammation and high WBC
11:11 Preventing cancer
12:30 Metabolic Health
Holly Hines, a renowned fitness model, defies age stereotypes by showcasing her journey of losing fat and building muscle after turning 40 with nutrition and lifestyle change.
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Time Stamps:
09:00 A varied whole food approach to fitness contest dieting is gaining traction.
12:20 Weight loss is best addressed with quality nutrition and appropriate digestion. Prioritize quality protein. You need to fuel your workout. Sleep, rest, proper hydration, and recovery are also needed.
16:30 Holly consumes 1.25 grams per pound of protein in the building phase. General protein recommendations were 1 gram of protein for 1 pound of ideal body weight. In the cutting phase of caloric restriction, protein becomes even more important.
19:00 Holly has increased her fiber intake (with minimal lectins). It has changed her digestion. Basil seeds have twice the fiber, iron, and potassium as chia seeds and no lectins.
26:30 Holly’s carb consumption is dependent upon the exercise she is doing. In prep phase, Holly eats Japanese sweet potatoes and has no digestive issues with it. She eats plantains.
30:00 Holly’s breakfast is always protein and fat, eating no carbs at breakfast.
31:00 Holly trains in the afternoon after eating. She does a 14 to 18 hour fast daily.
34:15 Holly trains lower body 3 times per week. She trains heavy with longer rests for 2 hours on Saturdays. Time under tension, tempo work, and progressive overload are her focus.
**
37:44 Walking lunges and Bulgarian split squats work well for those with long femurs. You don’t need to be a barbell back squatter. Embrace your anatomy.
39:14 Pendulum squat is called the great equalizer. It builds your quads and does not affect the lumbar spine.
42:34 Reps are all contextual to your goals. Your last few reps should be a struggle.
43:34 Many women hold back to avoid over-developing the upper body.
45:24 In a caloric deficit, you can’t gain much muscle. You can’t build something from nothing. You need to eat and gain weight, muscle, and body fat.
53:09 A regular menstrual cycle is a vital sign. Work with a qualified practitioner to help you optimize your hormones.
53:34 Bioidentical hormone replacement therapy helped Holly balance her hormones, thus improve her energy levels, sleep, libido, and ability to train hard consistently.
56:44 Women need testosterone and men need estrogen. DHEA has an anti-cortisol effect and is a precursor to testosterone and estrogen. 10 mg for decade of life dosage for men. 75% less for women.
01:06:29 Holly eats 3 to 4 times a day, prioritizing protein and fat and compressing it into a 6 to 8 hour eating window.
Arthritis isn't just about wear and tear of the joints; it's now being seen as a metabolic disease, affecting more than just where it hurts. Treating it effectively means considering both joint health and as well as blood sugar and metabolic health.
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Research:
Mobasheri, A. et al. The role of metabolism in the pathogenesis of osteoarthritis. Nat. Rev. Rheumatol.13, 302–311 (2017).
Kong, H., Wang, X.-Q. & Zhang, X.-A. Exercise for Osteoarthritis: A Literature Review of Pathology and Mechanism. Front. Aging Neurosci. 14, 854026 (2022).
Show Notes:
00:00 Osteoarthritis has metabolic origins.
00:30 Exercise and a low carb diet support joint health.
02:20 Exercise more, if you have arthritis.
03:50 Inflammation and body weight are involved in the breakdown of joints.
05:00 Leptin, released from fat tissue, triggers chronic inflammation.
07:05 Glucose and insulin parallel with leptin levels.
08:45 Compress your feeding window.
Scientists explored how dietary patterns impacted a number of brain health areas in 184,000 people, including: mood, cognitive function, and brain structure measured using MRI.
They found individuals who preferred a vegetarian diet (lower protein diet) and diets high in sugary beverages and snacks had the worst mental and cognitive health scores.
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Time Stamps:
0:00 Intro 0:20 Foods impact the health of your brain 0:50 Vegans have higher scores of anxiety, depression, and mental health issues 1:10 Processed meats and sugars have poorer cognitive health and higher levels of anxiety and depression 2:24 Whole foods style diet is linked with better cognitive health 3:39 Berberine for metabolic health 5:34 Protein enhances executive function and working memory 6:00 Unhealthy diets and anxiety, depression 6:53 Food categories in this study 7:37 Sugar sweetened beverages 8:00 Diet impacts brain structure 8:55 Structure equals function 9:56 Diet impacts the structure and function of your brain 11:25 Vegetarian diets and mental health
Dr. Amy West, a Sports Medicine Physiatrist, is at the forefront of a paradigm shift in understanding the root causes of joint pain, tendon issues, and other musculoskeletal problems.
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Show Notes:
02:00 CrossFit trains all three energy pathways: glycolytic, anaerobic, and aerobic. It is based on function. Physiatry and CrossFit focus on function and living better. 08:00 Metabolic health impacts recovery, injury propensity, pain levels and physical function. Leptin worsens osteoarthritis and pain issues. 12:15 Osteoarthritis is from the dysfunction of chondrocytes within the joint from inflammation and fragility of cartilage within the joint. Metabolic disease causes a downward spiral. There is more inflammation and more cartilage damage and more boney hypertrophy. 14:00 Trigger finger is often a first sign of metabolic disease. Tendons are also impacted by the inflammation of metabolic disease. Healing process is impacted by the chronic inflammation of metabolic disease. 14:54 Bone and bone density are impacted inflammation. This can appear as stress fractures. Treat the fracture and the reason why. 17:00 Hemoglobin A1C is a marker of overall glycation in the body. Non-painful things become painful with increased glycation. 17:30 The burden of age-related changes is dependent upon your metabolic state and physical wellbeing. 96% of American adults have some sort of metabolic dysfunction, making them predisposed to accelerated aging and physical decline. 23:00 Time is a major reason for not exercising. Short 20-minute bouts of more intense exercise are easier to fit in and you get the same metabolic benefits in a shorter time. 23:40 Functional movement training increases strength and supports life functions. It uses multiple joints and practices coordination. 24:30 Heavy resistance training induces the benefits of bone density and muscle integrity. 24:45 Osteosarcopenic obesity: as you gain weight, you lose muscle mass and bone. 26:00 Weakened tendons, tendonitis, and fibrosis are often a result of chronic inflammation from metabolic dysfunction like diabetes. Arthritis is the leading cause of disability in the US. 27:25 Cortisone is a potent anti-inflammatory that brings short-term pain relief. It can raise blood sugar. Repeated cortisone injections can further degrade cartilage, worsening arthritis. You can build up a tolerance to it. 29:00 Hormones affect joint pain. Menopausal decreased estrogen levels correlate to increased joint pain. 29:40 Turmeric, omega 3s, vitamin D anti-inflammatory effects can be effective in a person with a small amount of inflammation. 31:00 PRP can be beneficial in the right patient with mild arthritis or chronic tendinopathy. It is only as good as whatever is attached to it. PRP efficacy depends upon your metabolic health. 34:10 Athletes have more muscle mass around the joints making the joint more functional and eases the load bearing on the joint. Muscle secretes myokines, which affect pain perception. 34:50 Chronic inflammation from metabolic disease around your joints can affect levels of inflammation and how the inflammation is received by your brain. It can affect brain serotonin signaling. 36:00 Low carb diets produce less leptin signaling which reduces pain and inflammation signaling. 39:50 Dr. West prioritizes protein. Traditional medicine protein recommendations are just enough to keep you alive. Protein helps with satiety and powers workout gains. 41:25 Animal protein, over plant protein, can help you feel stronger. It is challenging to get enough plant protein without eating a lot of carbs. Chronic vegan/vegetarian dieting can cause collagen and bone breakdown. 50:30 Eccentric loading of the Achilles tendon can help build capacity and be more effective than chronic stretching. Tight hamstrings can be addressed with hip extension, pelvic tilting, and hip adduction. 55:25 There can be some risk to doing isolated heavy bicep work. You can develop bicep tendonitis. Over time, it can result in rupture of the bicep tendon. 58:36 Shoulder: Drill down on technique before adding load or intensity. 01:00:10 Hanging is important for grip strength and being able to manage your own body load. 01:01:10 Deadlift/hip hinge can be done using a platform to limit range of motion to maintain form. Push with your legs rather than pulling with your back. 01:02:30 Have a physical biomarker. Do an annual measure of functional movement or movements to track your strength and fitness, along with your labs. Continue to improve. Physical goals are important. 01:06:30 Coca Cola/Gatorade has invested heavily in healthcare, exercise science and exercise guidelines. Fitness professionals are pressured not to make nutritional recommendations. Coca Cola is involved in the American Cancer Society and American College of Cardiology.
Hormones play a pivotal role in every aspect of a woman's life, from mood to fertility and beyond, understanding how to optimize their function is paramount. Dr. Elena Zinkov shares actionable strategies and insights that empower women to take control of their hormonal health and thrive.
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Show Notes:
0:00 Intro 4:50 Hormonal birth control and xenoestrogens from our environment push women into perimenopause and premature ovarian failure. 6:30 Women who come off birth control may experience early perimenopause. 9:30 Bioidentical hormones can help women coming off hormonal birth control to recuperate. 11:30 Women have more testosterone than estrogen. 13:40 PCOS is an insulin and low progesterone issue. 15:40 Women’s estrogen and progesterone are produced in the ovarian follicles. Adrenal glands also produce estrogen, progesterone, and testosterone. 18:25 AMH levels reflect the ovarian reserve. 18:50 Egg quality depends upon balanced levels of estrogen and testosterone. 21:30 DHEA is important for energy, healthy estrogen levels, blood sugar metabolism, immune system, muscle mass, and post workout recovery. 29:05 All hormones are at their peak between 8 and 10 am. 29:45 Blood/serum testing is the most accurate. 32:30 Follicle-stimulating hormone FSH helps the egg to mature and stimulates the release of estrogen and progesterone. 34:15 We are starting to see late perimenopause and menopause levels of FSH in young women. 34:40 Optimal estradiol is between 70 to 150. 35:00 The follicular phase starts on day one of bleeding and luteal starts with ovulation. 37:15 Body temperature and cervical fluid are effective ways to determine if you are ovulating. 42:00 Signs of low progesterone 46:50 Bioidentical oral progesterone 50:00 Helps with sleep: valerian root, CBD, magnesium, GABA, and L-theanine (am and pm). 53:30 Growth hormone peptides can help you sleep through the night. 58:45 Oxytocin nasal spray is neuroprotective and can help with stress management and resilience, anxiety, and depression. 59:50 Women should consume 30 to 40 grams of protein at least 3 to 4 times per day, with a minimum of 120 grams/day.
A Cochrane review of randomized controlled trials finds saturated fat doesn't clog arteries or impact your risk of heart disease.
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Research Cited:
Hooper, L. et al. Reduction in saturated fat intake for cardiovascular disease. Cochrane Database Syst. Rev. 5, CD011737 (2020).
Show Notes:
00:00 A review of randomized control trials of at least 24-month duration. 00:45 There are nutrients/vitamins in fat. 01:30 There was little or no effect on cardiovascular or all-cause mortality by reducing saturated fat for 2 years. 01:38 Reducing saturated fat possibly reduced cardiovascular events. 04:00 Heart attack risk and saturated fat reduction has no clear correlation. 05:30 Replacing saturated fat with polyunsaturated or monounsaturated fat, carbs, or protein effects did not differ. 06:15 There may be a prevention of second heart attacks with saturated fat reduction. 07:00 Other cardiovascular events and cancer outcomes effects were very small or unclear. 08:00 Carbohydrates and processed foods are often used to replace saturated fat in the diet.
'Intermittent fasting may raise risk of heart disease death,' sensational headlines read.
Not so fast...
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Video, Images and Research Cited:
Time Stamps:
0:00 Intro 0:03 Sensational headlines
0:57 Statistical details
1:30 Nutritional epidemiology
2:54 Study period was 2003 to 2018
3:22 Only 414 people in 8 hour feeding arm
4:30 Smoking
6:47 20% died, why?
8:41 AHA Conflicts of interest
New evidence suggests fructose and sugar are major drivers of obesity and metabolic disease.
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Video, Research and Show Notes: https://bit.ly/3PK2BxZ
Show Notes:
0:00 Intro 0:25 The Fructose Survival Hypothesis theory of obesity. 1:10 Fructose reduces the active energy within your cells. 2:50 Table sugar contains glucose and fructose. 2:55 Excessive glucose can be converted into fructose. 4:10 Fructose kinase enzyme is a key initiator of deleterious fructose/glucose effects. 4:55 Leptin causes you to seek more food. Excess fructose/glucose drives hyperleptinemia. 6:45 Fruit sugar increases body fat storage to help you survive the winter. 7:24 Aging pathways are disrupted with high levels of blood sugar. 10:00 Uric acid, and liver enzyme elevation may be biomarkers. 12:10 High carb/high salt diets increase risk of diabetes.
Diets high in seed oils are linked with migraines, chronic pain and developmental delay in children. Here’s the truth about seed oils and their impact on your health.
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Time Stamps:
00:00 Linoleic acid oxidizes easily. 00:50 Linoleic acid is stored in your fat tissue with a half life of over 680 days. 01:40 25% of total fatty acids in your fat cells comes from linoleic acid. 02:30 Soy, cotton seed, canola, and sunflower oil are in most processed foods. 03:05 Pain can be influenced by chronic seed oil consumption. 05:30 Adipose tissue linoleic acid has doubled. 06:00 We are eating less beef, pork, butter, and lard, and more chicken and seed oils. 07:25 Adipocytes become inflamed. 08:10 Inflammation from fat worsens metabolic health. 09:20 Oxidation of lipids in LDL is a major risk factor for coronary heart disease. 10:20 High intake of omega 6 fats from seed oils is associated with depression and poor mental health. 12:00 Omega 6 fat is liked to persistent pain, headaches, irritable bowel, low back pain, and rheumatoid arthritis. 12:45 Omega 3 fats are linked with reduced pain.
Sensational media coverage of a new study claims ‘protein damages your arteries' but upon deeper inspection, the study didn't even look at artery health.
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Time Stamps:
0:00 Intro 0:07 Media Coverage 0:44 Actual study 1:34 Junk protein and canola oil 3:44 Graphical abstract 5:00 Immune cells and arterial plaque 6:04 Human arm of study 7:44 Mice prone to heart disease 8:50 Plant VS Animal protein 9:27 mTOR in immune cells 10:02 New mechanism of heart disease? 11:20 Human arm of study 12:13 Protein used in study 14:13 Protein stimulates mTOR 15:40 Study conclusions
A new 27 year study highlights how junk food, not red meat, is the primary driver of heart disease.
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Show Notes: 00:00 High consumption of ultra processed foods is the main risk factor in coronary artery disease. 01:20 You can have normal LDL and still have atherosclerotic cardiovascular disease. 01:45 Junk foods negatively impact inflammation and your microbiome. 06:55 7 to 8 servings of junk food increases risk of developing coronary artery disease by 20%. 08:10 Consume real food. 09:00 Most plant-based foods are ultra processed. 09:45 Increased higher all-cause mortality is linked to junk food consumption. 10:40 Intestinal inflammation can be instigated by junk food and its packaging. 12:00 Food processing contaminants and food additives may elevate coronary disease risk. 13:20 Non-calorie sweeteners accelerate atherosclerosis.
Heart Surgeon and best selling author Dr. Phil Ovadia discusses the foods and lifestyle factors driving a new wave of early-onset heart disease.
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Show Notes:
0:00 Intro 1:30 Up to 95% of people with cardiac disease are insulin resistant. 4:45 Processed foods and high carbs are the two primary drivers of metabolic disease, the primary driver of heart disease. 6:53 Insulin resistance damages blood vessels. 11:18 Exercise is indirectly helpful in preventing atherosclerosis. 13:10 The better you can maintain muscle as you age, the better you can deal with the aging process. 14:30 It is possible to reverse atherosclerosis. 16:30 Tests: coronary artery calcium scan (CAC) and coronary CT angiogram (CCTA). 18:30 People in their 30s and 40s now end up on the cardiac operating table. 20:30 High LDL may not be dangerous in a person who is metabolically healthy. 21:00 The quality of your LDL particles is important. 22:54 90% of adults are metabolically unhealthy, so their high LDL is likely dangerous. 24:05 Statin use for over 10 years increases your risk of developing insulin resistance and type 2 diabetes, primary drivers of heart disease. 26:30 Inflammation is an important part of the development of heart disease. 27:40 High blood pressure root cause is insulin resistance/metabolic disease. 31:41 Ferritin testing measures total body iron stores. It is also an inflammation marker. 35:50 Linoleic acid LDL oxidation hypothesis 37:30 Plant-based diets 40:25 Lowering your intake of omega 6 improves your omega 3 index. 41:10 Low vitamin D 42:00 Sun exposure has been misunderstood. 44:10 Triglycerides is a higher risk than LDL. 48:30 Bioidentical hormones are superior to synthetic. 50:03 Low testosterone is a risk factor for heart disease. 53:10 Heart surgery does not fix the underlying problem.
Recent revelations have shed light on a disturbing chapter in the history of nutrition science: the collusion between the sugar industry and Harvard scientists to vilify fat and deflect attention from the true culprit—sugar. Here's the details...
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A new concept has suggested that a high fiber diet is an aggravator of constipation and other colorectal disorders, including diverticulosis. It has been reported that reducing fiber from one’s diet can alleviate constipation, bloating and associated symptoms.
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Research Cited: Ho, K.-S. et al Stopping or reducing dietary fiber intake reduces constipation and its associated symptoms. World J. Gastroenterol. 18, 4593–4596 (2012).
Show Notes:
00:50 Reducing fiber in your diet may improve constipation, bowel movements, and bloating.
01:25 Fiber is an intestinal traffic jam.
02:00 Daily bowel movements occurred for most zero fiber study participants.
03:30 Consider reducing fiber if you have digestive issues.
09:26 Returning to high fiber diets brought a return of digestive symptoms.
11:40 Bloating was present in 0% of zero fiber group and 100% in the high fiber group.
12:20 Fiber aggravates constipation, pain, bloating, and gas.
A recent study has unveiled compelling insights into the correlation between eating patterns and accelerated biological aging in women. These findings suggest a noteworthy connection between unhealthy eating patterns and an accelerated pace of biological aging.
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Research Cited:
Reynolds, L. M. et al. Diet Quality and Epigenetic Aging in the Women’s Health Initiative. J. Acad. Nutr. Diet. (2024) doi:10.1016/j.jand.2024.01.002.
Time Stamps:
00:00 High quality diets are linked to a slower pace of biologic aging.
01:00 Dunedin Pace of Aging Methylation Profile
01:50 Nine hallmarks of aging reflect physiologic dysfunction.
02:20 Poor quality diets enriched in processed foods are linked with faster aging.
03:56 Sauna therapy is an exercise memetic, mimicking what exercise does.
04:30 You can slow aging by taking Metformin and DHEA.
05:00 Positive thoughts of aging is associated with a slower pace of biologic aging.
06:00 Foods not found in nature are problematic for your health.
7:00 TruDiagnostics Aging test: Save 12 with this link
While high levels of cholesterol are often associated with an increased risk of cardiovascular disease, the paradox arises when studies reveal unexpected relationships between low cholesterol levels and certain health issues.
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References:
Wang, S.-S. et al. Cholesterol paradox in the community-living old adults: is higher better? J. Geriatr. Cardiol. 20, 837–844 (2023).
Murata, S. et al. Blood biomarker profiles and exceptional longevity: comparison of centenarians and non-centenarians in a 35-year follow-up of the Swedish AMORIS cohort. GeroScience 1–10 (2023) doi:10.1007/s11357-023-00936-w.
Time Stamps:
00:00 High cholesterol, as you age, is protective.
01:10 Higher HDL and higher total cholesterol is associated with greater longevity and reduction in death from cardiovascular disease.
02:00 Middle aged men have a risk from high LDL and high total cholesterol.
02:25 Low Cholesterol is associated with mortality from stroke, heart disease and cancer.
05:40 Your LDL goes up as you become more metabolically healthy.
05:50 Triglycerides enrich cholesterol particles in the insulin resistant
06:15 Test your ApoB to A1 ratio. HDL and triglycerides should be close to 1:1.
07:00 Low cholesterol is a risk factor for poor prognosis for cancer.
Let's discuss the history of canola oil and how this repurposed motor oil became a staple in our food supply.
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Time Stamps:
00:00 Canola is repurposed motor oil.
00:33 Linoleic acid in canola likely increases your risk for cardiovascular disease and atherosclerosis.
00:50 Canola contains high amounts of toxic fatty acid, erucic acid.
01:20 Canola is derived from rapeseed.
04:30 Consume fruit oils, not oils from seeds.
05:10 Linoleic acid prevents conversion of alpha linolenic acid into omega 3 fats EPA and DHA.
06:00 High in linoleic acid: sunflower oil, corn oil, soy oil, cotton seed oil, canola.
07:50 Omega 6 vegetable oils likely causes atherosclerosis and coronary heart disease.
08:30 Reducing linoleic laden seed oils in your diet may help prevent LDL oxidation.
A new study challenges the assumption that you can only absorb and utilize 25 grams of protein in one meal.
Anything more than this won’t increase muscle protein synthesis or anabolic signaling—those excess amino acids will be oxidized (broken down), the thinking went.
Scientists in the Netherlands challenged this old paradigm…
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Episode Time Stamps:
0:00 Higher protein after exercise increases muscle protein synthesis.
0:45 Essential amino acids do not become oxidized even after 100 grams of protein.
2:00 You do not have to spread out your protein consumption.
3:45 Anabolic resistance is a phenomenon of aging, requiring more protein.
6:00 The more protein you have, the more anabolism you have.
8:00 Exercise and protein both build muscle.
9:10 Animals consume large amounts of protein infrequently.
12:18 There is no scientific proof that excess amino acids are being oxidized.
13:30 There are progressively increased levels of amino acids if you have sufficient protein, over the course of 12 hours.
17:00 There was a transient rise in insulin in the 100-gram group.
18:25 More protein translates into increased muscle protein synthesis at the level of the muscle tissue.
20:56 Amino acids are not preferentially oxidized as fuel or converted into glucose.
Cottonseed oil, once considered a waste product in the cotton industry, was transformed into ‘food' in the early 1900s by refining and hydrogenation. The acceptance of cottonseed oil as a suitable replacement for butter and animal fat was made possibly by effective propaganda and marketing strategies employed by Proctor and Gamble.
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Episode Time Stamps:
00:00 Crisco is hydrogenated cotton seed oil, originally a waste product.
00:57 Hydrogenated oils increase your risk for cardiovascular disease, cognitive decline, and possibly cancer.
01:20 Plant-based doesn’t mean it’s healthy.
02:22 There is a toxic to humans and animals, natural insecticide in cotton seed.
05:00 Proctor and Gamble convinced Americans that industrial processing was more like purification.
06:15 Hydrogenated oils make foods crispier and more palatable.
07:45 Doctors, dietitians, health experts, media, and influencers of the day were paid to promote Crisco as a superior food.
10:25 80 years later, we learned that animal fat is superior and more health promoting.
11:50 Focus on ingredients and how humans historically ate.
Shawn Stevenson discusses why socializing during meals can contribute to a sense of community, reduce feelings of loneliness, and provide emotional support. Sharing meals with others can also influence your eating habits, fostering healthier choices.
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Episode Time Stamps:
03:30 We are the most chronically diseased nation in history. CDC says 60% of all US adults have at least 1 chronic disease. 40% have two or more. Being well is now not normal. 75% of US citizens are overweight or obese. 60% have some degree of heart disease.
04:45 Behavior change is not the solution. It is difficult to make diet changes in an environment of ultra processed foods.
06:55 Create a microenvironment around yourself that makes healthy choices easy. Behavior can become automatic. The root cause is the culture, shared values, attitudes, beliefs, and behaviors shared by a group of people that are passed to the next generations.
08:30 Childhood obesity has tripled in the past few decades. In 1999 the average child had a diet of 61% ultra processed food. By 2018 it was almost 70%.
09:30 People who eat together with their family consistently consume more real whole nutrient dense foods.
11:00 3 meals a week eaten with family can dramatically reduce the incidence of obesity and developing eating disorders in children. For adults, eating family dinners results in work morale staying high, stress staying negligible, and higher productivity.
13:05 Only 30% of families eat together on a regular basis. We evolved to eat together. We communicated and shared family history and knowledge.
15:20 Our devices divide us and should be supplemental communication. Our genes expect us to connect with real humans.
16:20 60 to 80% of all physician visits today are for stress-related illnesses.
17:00 Downregulate stress: Being with people we care about produces more oxytocin, the love hormone. It neutralizes the effects of cortisol.
17:50 The parasympathetic state is rest and digest. When you are with people you care about, you digest and assimilate your food better and have better elimination.
18:30 Frequent eating in isolation causes poor diet quality and lower intake of vital nutrients that help prevent disease.
19:30 Eating at home with your children regularly gives you time to discover, observe, and communicate, to have them truly be seen.
22:30 Make healthy food taste good, to help with the transition from junk food. Our flavor receptor system is complicated and intertwined with our ability to smell.
23:20 Post-ingestive feedback is where your cells take notes on the nutrition in your food. Cravings are cultural. We crave what we have been around.
23:50 Flavor is a language. Food scientists manipulate our flavor associations.
25:25 Shawn’s simple recipes focus on 40 foods that improve metabolic health, cardiovascular health, mental health, and sleep quality.
28:00 People who eat less than 4 grams of DHEA/EPA omega 3s each day have the highest rate of brain shrinkage.
29:30 Impossible burgers are ultra processed and packed with unhealthy ingredients.
32:00 Every culture eats cultured foods. Eating kimchi can reduce belly fat, weight, and BMI.
36:25 Animals stressed before slaughter have different and unpalatable meat. Everything and everyone is made of energy. Our attention on things affects the outcome.
42:30 Virtual Family Health & Fitness Summit access is part of your book purchase.
53:00 We outsource our care to entities that profit from our sickness.
The recent Stanford Twin Study highlights how easy it is to misinterpret and misrepresent the findings from nutrition research.
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Time Stamps
00:00 An 8-week clinical trial with twins compared vegan diets with omnivorous diets. 02:15 LDL cholesterol levels improved in the vegans. 03:10 LDL is not a significant risk factor for cardiovascular disease. 04:40 Triglyceride and HDL levels shifted in the wrong direction in the vegans. 04:50 Waist circumference was tracked, but not reported in study results. 07:28 Prepared meals were given for the first 4 weeks, then they had to prepare their own. 09:20 HDL decreased in the vegan dieters. 09:45 Triglycerides increased with the vegan dieters, not omnivores. 12:45 Study protein, carb, and fat levels were similar between the diets, but calories differed. 14:25 Meat intake was mostly chicken. 15:05 Meat alternatives are ultra processed. 15:30 Only 1 participant chose to remain on the vegan diet after the study.
New research finds dementia is diabetes of the brain, here's the science and ways to optimized brain health and prevent cognitive decline.
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Studies Mentioned:
Pereira, J. D. et al. Alzheimer’s disease and type 2 diabetes mellitus: A systematic review of proteomic studies. J. Neurochem. 156, 753–776 (2021).
Borovcanin, M. M., Vesic, K., Petrovic, I., Jovanovic, I. P. & Mijailović, N. R. Diabetes mellitus type 2 as an underlying, comorbid or consequent state of mental disorders. World J. Diabetes 14, 481–493 (2023).
Show Notes:
00:00 Alzheimer’s may be a neuro-endocrine disease associated with dysfunctional insulin signaling.
01:30 Long-term alcohol consumption can correlate with early onset dementia.
03:30 Weight gained in your 30s and 40s correlates with a much higher risk of developing Alzheimer’s in your 60s and 70s.
06:05 Type 3 diabetes represents a form of diabetes that selectively involves the brain.
07:30 Pre-diabetes in the elderly is 75%. This predisposes them to cognitive decline.
08:05 Insulin resistance strongly correlates with depression.
08:30 Diabetes predisposes you to cognitive decline.
09:00 Low carb/ketogenic diet significantly improves cognition and quality of life.
11:20 Insulin plays critical roles in the health of your brain.
11:40 Under muscled people over 60 have increased risk for cognitive decline.
12:00 Dementia starts in your 30s.
Sought after coach Erika Gasztonyi shares strength training and nutrition tips to help push your limits to reach your fitness and body composition goals.
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Link to Video and Show Notes: https://bit.ly/49VZpYr
---------Show Notes-----------------------
0:00 Intro 1:30 Women falsely believe that weight training will bulk them into looking like men. 3:40 Working your glutes is the secret solution to most back problems. 5:50 Erika has a rare bone disease in her wrist. 10:55 The results of the science of progressive overload and intelligent programming feel like magic. 12:10 Strength training is glycolytic. You need carbs. 13:10 Erika’s macros: 2800 total calories, 160 grams of protein, 80 grams of fat, and 340 grams of carbs. 15:30 Undereating and over-training are common. 20:30 Fueling before a workout helps you to burn more calories and build more muscle. Your fat loss journey will be better. 24:17 Creatine positively affects training and recovery. 27:30 Erika works lower body 3 days a week, occasionally 4 days a week. 32:20 Muscular endurance translates into strength. 37:40 Erika does no cardio. 39:00 When you lift weights, you are burn fat post workout. 44:10 Erika’s sciatica has disappeared since she started lifting heavy weights. 45:25 The 3 best exercises for glutes are hip thrust, squats, and deadlifts. 49:10 Bands do not build you a butt. 53:00 If you are not getting CNS stimulation, you are not getting the hypertrophy. 53:10 Men often have back problems because they do not also develop their glutes. 55:00 Belt squats are a great alternative if you have back problems.
Studies suggest that the link between saturated fat consumption and heart disease may not be as straightforward as once thought, and that other factors, such as the overall diet and lifestyle, may play significant roles. In today's show we dive into these details.
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Study Mentioned
Souza, R. J. de et al. Intake of saturated and trans unsaturated fatty acids and risk of all cause mortality, cardiovascular disease, and type 2 diabetes: systematic review and meta-analysis of observational studies. BMJ : Br. Méd. J. 351, h3978 (2015).
Harcombe, Z. et al. Evidence from randomised controlled trials did not support the introduction of dietary fat guidelines in 1977 and 1983: a systematic review and meta-analysis. Open Hear. 2, e000196 (2015).
Time Stamps
00:00 There is no evidence that a low saturated fat diet improves or reduces cardiovascular disease.
03:10 Trans fats are problematic.
05:30 Government dietary advice initially focused on reducing fat and saturated fat consumption.
07:15 Randomized control trials done before government recommendations showed no statistical difference in mortality.
09:30 The control group in the Rose Corn Oil Study had a lower death rate than the intervention group.
11:50 Mean serum cholesterol levels were higher in the intervention groups but did not result in significant differences in cardiovascular disease or all-cause mortality.
14:00 At the time dietary advice was introduced despite having no evidence to support it.
15:30 More than 600,000 people die from cardiovascular disease every year.
Coach Tara Garrison discusses the best tactics and strategies to burn fat and build muscle with resistance exercise.
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---------------Time Stamps-----------------------
0:00 Intro 2:40 Weightlifting was empowering. But Tara’s body really changed when she dialed in her nutrition. 7:05 Your body does not thrive in an environment of self-hatred. 13:40 Mental health inner work and physical health/fitness outer work grow in parallel. 15:07 Be curious about what your body is capable of. 19:50 Tara lost 40 lbs from weightlifting and eating whole foods. 22:20 Women, work as hard as you can toward muscle growth, and you will lean out and have a toned look. 26:10 If you are pursuing muscle growth, you can have a little protein or carbs sometime in the hour after your workout. 26:50 In an intense workout, you are in fight/flight mode. 28:10 Skeletal muscle and hormones adapt to your biologic rhythm. Be consistent with workout timing. 30:50 Tara does not take days off from going to the gym at her scheduled time. 32:40 Tara rotates workout focus through strength (1-4 heavy reps), hypertrophy (8-12 rep) and muscular endurance (12-15 reps). 35:20 The reason most people do not get results in a short period is because they do not go intense enough.. 40:10 Compound movements get the most activation and are good if you are traveling. 41:40 Heavy compound movements creates a hormonal adaptation response afterward. 42:30 True high intensity cannot be maintained for 30 seconds. 49:33 Muscles are carb-sponges. 53:00 Going to bed early has been life-changing for Tara. 58:40 Ask your body what it needs, listen and act.
Joel Gould, DDS shares a wealth of information on topics ranging from vitamin D, airway health, mitochondria function to deuterium and its impact on your health.
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Key Takeaways:
0:00 Intro 7:15 Vitamin D bolsters your immune system. 9:50 Pediatric sleep apnea symptoms: teeth clinching and grinding at night, snoring, poor behavior, ADHD, bed wetting. 11:30 You can change the trajectory of your child’s life by understanding vitamin D3, vitamin K2, magnesium, and sulfur. 13:45 Vitamin D is one of the most important hormones in your body. 17:15 Complete sun avoidance raises your risk of melanoma. 20:40 We are made of 20 amino acids. 22:10 Hydrogen has 3 isotopes: protium, deuterium, and tritium. 28:20 The lower the deuterium in your food the healthier it is for you. 29:50 Fasting allows the mitochondria electron transport chain to create enzymes in deuterium depleted water. 30:00 Glyphosate and deuterium destroy your mitochondria’s ability to generate high levels of electron flow. 31:30 The Krebs cycle steps are a dehydration step for removing deuterium, replacing it with a hydrogen. 32:00 When your deuterium levels are high, your cells will want to replicate. 32:40 Being in the sun, intermittent fasting, and eating ketogenic/high fat quality foods depletes deuterium. 33:30 We evolved from plants. 35:10 Glyphosate poisons the soil and our gut microbiome. 35:30 Mitochondria came into existence as a light sensing bacterium which was engulfed by another bacteria. 36:10 Deuterium is twice the weight of hydrogen, so it breaks or slows the mitochondrial rotor. 40:30 Autophagy requires vitamin D to function. 45:30 Water your body produces is preferred by your body for reactions. 0:30 Deuterium-rich foods: flour, carbohydrates, starches. 52:30 Sleep apnea syndrome comes from the gut microbiome, which is regulated by vitamin D. 55:10 Ruminant meat and dairy are the foods lowest in deuterium. 59:30 The enzymes that make vitamin D active are destroyed by glyphosate. 01:03:00 Seed oils are from plants high in deuterium.
Let's discus the latest epidemiological study attempting to vilify meat yet ignoring healthy user bias of study participants.
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Studies Mentioned:
Gu, X. et al. Red meat intake and risk of type 2 diabetes in a prospective cohort study of United States females and males. Am. J. Clin. Nutr. (2023) doi:10.1016/j.ajcnut.2023.08.021.
Study Time Stamps:
00:55 The Harvard study is flawed, comparing a healthy population to an unhealthy population.
04:18 Hazard ratio is the odds of an event or lifestyle contributing to a disease.
05:35 Red meat does not spike glucose and insulin to the same degree as soda.
06:45 Look at the baseline characteristics of study participants.
12:55 Processed meats are generally unhealthy.
16:25 Increasing red meat consumption usually results in less body fat.
20:05 They did not track sugar-sweetened beverages, which increase the risk of diabetes.
22:25 The study was funded by an NIH grant.
22:35 Vegans and vegetarians eat the most ultra processed food.
Michelle Hurn, RD unravels the science, debunks myths, and provides you with practical insights into how your diet can be a powerful ally in your mental health journey. Michelle shares how she went from feeling trapped by depression and anxiety to finding a sense of hope and vitality after making simple dietary changes.
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Show Notes:
0:00 Intro 01:30 Michelle was a carb fueled athlete. 06:50 Vitamins and cofactors from meat are crucial for your brain. 12:00 Processed foods are designed to override your body and brain’s ability to eat in moderation. 13:50 96% of Americans are metabolically unhealthy. Food stamps are spent mostly on soda. 16:15 Insulin stops your body from burning fat for fuel. 19:10 Start with high animal protein and high fat foods that you can afford. 24:10 Metabolic labs: CBG panel, blood glucose, electrolytes, A1C, fasting insulin, triglycerides, HDL/LDL. 26:15 Continuous glucose monitors give real time feedback. 28:40 The national target A1C is under 7%, which is very high. 30:44 Damage is taking place with 6.5% A1C. 32:30 High protein consumption does not drive blood sugar. 34:10 Vegans and vegetarians have higher rates of mental health issues. 38:30 Nutrition drives mental health. 44:30 Ultra-processed carbohydrates spike glucose and alter the neurotransmitters in your brain. 55:00 Ultra endurance burns stored body fat, for Michelle as a low carb athlete. 01:03:20 Carb loading is best done after your last workout before the event. 01:06:30 You need more protein as you get older. 01:12:40 Spread your protein consumption throughout your meals. Only eat 3 meals.
Dietary protein must be prioritized to prevent overconsumption of processed junk foods due to a phenomenon known as protein leverage. Let's dive into the details of this research.
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Time Stamps:
0:00 Intro 09:00 Problems with decreased protein 19:00 Protein leverage hypothesis 01:00 Insufficient Protein 01:54 Over consuming junk food 02:34 Protein is satiating 02:51 Creatine is found in meat products 03:47 Energy expenditure is decreasing leading to obesity 05:03 Problems with protein dilution in the diet 06:15 14-day low protein diet feeding study 07:18 Protein targets
Intermittent fasting (IF) and prolonged fasting are wonderful tools that can improve blood sugar health and support longevity. However, both fasting and calorie restriction can accelerate muscle loss and compromise exercise performance.
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Study Mentioned:
Williamson, E. & Moore, D. R. A Muscle-Centric Perspective on Intermittent Fasting: A Suboptimal Dietary Strategy for Supporting Muscle Protein Remodeling and Muscle Mass? Front. Nutr. 8, 640621 (2021).
Show Notes:
00:00 Fasting is counterproductive to preserving and building muscle.
00:40 Extended fasting may have metabolic health benefits for people who are morbidly obese or sedentary.
01:30 Insulin helps build and preserve muscle.
05:00 If you have little body fat, excessive fasting may impact lean muscle mass.
06:00 The more muscle mass you have, the higher your resting metabolic rate will be.
07:12 If you feel weaker, try decreasing your fasting and increase your exercise.
08:00 Muscle mass is inversely correlated with all-cause mortality.
08:30 Quick weight loss can include loss of lean muscle tissue.
10:45 If you are fasting, you may want to increase your protein intake.
A fascinating new study finds common biomarkers predict the odds of living to 100 years of age.
This 35-year study in 44,000 adults found high-cholesterol and low blood glucose were linked with higher odds of reaching 100 years of age.
Here’s a breakdown of these interesting findings: https://bit.ly/3LI6PnM
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Show Notes:
03:00 2.7% of participants reached their 100th birthday.
03:30 Non-centenarians had double or triple the rates of common conditions.
04:00 Cardiovascular disease decreases your health span and life span.
05:30 Higher total cholesterol is associated with becoming a centenarian.
07:30 Centenarians had lower levels of blood glucose.
08:20 GGT liver enzyme test reflects the turnover of glutathione and oxidative stress.
10:40 Uric acid is an indirect marker of inflammation, and is low in centenarians.
12:00 Cholesterol may be protective.
15:45 Higher levels of total cholesterol and iron, and lower levels of glucose, creatinine, uric acid, AST, GGT, and ALP, total iron binding capacity and LDH were associated with a greater likelihood of becoming a centenarian.
17:30 Improve GGT levels by improving glutathione health and avoiding drinking alcohol.
18:30 Minimize intrahepatic fat with fasting, exercise, and low carb nutrition.
24:45 ApoB to A1 ratio gives insight into lipoprotein health.
27:50 A short term cold can raise iron levels.
Early onset cancers are on the rise in young adults, yet experts claim they 'don't know what's driving the surge.' Research finds Millennials have more chronic health conditions compared to other generations, likely from early introduction of processed foods.
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Link to Studies: https://bit.ly/3sMkdAu
Tripping Over the Truth Book: https://amzn.to/3ENhbiG
----------------------Show Notes--------------------------
00:00 Intro 06:94: early onset cancers in young 30:00 Rise in Cancers 1:15 Global increase 2:23 Metabolic health and cancer 3:00 Berberine and food cravings 3:50 Cancer no longer a disease of the elderly 4:15 Warburg Effect 5:11 High glucose is linked with cancer 6:35 Mainstream medicine food suggestions 7:20 Poor metabolic health and cancer 8:11 Otto Warburg 9:47 High A1C and Cancer 10:39 Glucose intake and mortality 11:15 Carbohydrate intake and cancer 12:00 Conclusions
Let's take a deep dive into protein, how much you need for your bodyweight, muscle gain, fat loss and why aging increases protein requirements.
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Link to Studies: https://bit.ly/3PmKE7r
-----------Show Notes----------------------
00:00 Intro 0:17 Protein Deep Dive 0:22 Protein thresholds 1:04 Protein, muscle and weight loss 1:32 Strength and mortality 2:23 RDA for protein is low 3:32 Protein targets for healthy people 4:39 Pre-exercise protein 5:27 Creatine 6:43 Protein intake for all ages 7:27 Important table to consider 8:02 Over 65 need more protein 8:45 Protein timing for muscle gain 10:00 Protein around exercise 10:12 Pulse VS even distribution 12:21 Protein pulse as you get older 13:29 Pre-bed protein 15:29 Protein and diabetes 16:17 How much protein you need
A new study finds vegan dieters have higher concentrations of omega-6 fatty acids and lower quantities of health-promoting omega-3 fatty acids, including pro-resolving lipid mediators, in their cell membranes when compared to omnivores.
Resolvins are bioactive lipids made from dietary omega-3 fatty acids that help resolve inflammation.
Resolvins were not detected in the plasma of any vegan subjects, whereas nine out of twenty-four omnivores had detectable concentrations.
These new findings have important implications for heart, brain and prenatal health.
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Link to Studies: https://bit.ly/3sMkdAu
----------------Show Notes--------------------
00:00 Intro
0:17 Vegan VS Omnivore health-promoting omega-3 fatty acids
0:36 Omega-3 Index
0:50 HRV in Vegan VS Omnivore
1:32 Main takeaway
2:10 Linoleic acid decreases conversion of Omega-3
3:42 Importance of your omega-3 index
4:10 HRV in vegans VS Omnivores
5:10 Omega-3 Index and HRV
6:04 Seed oils lower conversion of ALA to EPA and DHA
6:31 Main findings
7:30 ALA conversion is low
8:02 Creatine is low in vegan dieters
9:57 LISTEN TO THIS!
The health benefits of ‘weight loss’ are cancelled out if the weight that you’re losing is from muscle. Here's why you should prioritize protein and resistance training to lose body fat instead.
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Studies Mentioned:
Christoffersen, B. Ø. et al. Beyond appetite regulation: Targeting energy expenditure, fat oxidation, and lean mass preservation for sustainable weight loss. Obesity 30, 841–857 (2022).
Time Stamps:
0:20 Weight Regain due to muscle loss
0:45 Prioritize muscle health with fat loss
1:47 Stimulants have side-effects
2:24 GLP-1 agonists aren’t great
3:23 Metabolic Adaptations with dieting
4:00 Brown fat activation
4:55 Lean tissue loss
6:10 Aerobic VS Resistance Training
6:23 Preventing muscle loss
7:27 This image explains all
8:15 Preventing fat gain
9:50 Brown fat activation
11:59 Consistency is key with brown fat activation
12:45 Cold plunges and heart health
After years of intensive LDL-lowering therapies heart disease is still the leading cause of death, claiming over 600,000 lives annually in the USA alone. It's time to focus more on triglycerides and metabolic health.
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Here’s a few key takeaways:
01:45 LDL lowering drugs do not affect triglycerides.
03:41 Triglycerides and remnant cholesterol are associated with the formation of plaque in vessels throughout your body.
05:45 Total cholesterol minus HDL minus LDL helps you determine your remnant cholesterol.
11:20 Triglyceride rich lipoproteins promote inflammation and adhesion.
12:00 High triglycerides (fasted and non-fasted) are associated with higher risk of atherosclerotic cardiovascular disease.
14:40 Increased triglyceride concentration is associated with a 37% increased risk of cardiovascular disease.
New research shows exercise is one of the most important tools for fighting off respiratory infections, including COVID-19. Here's a summary of the most recent data...
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-
Torres, G., Constantinou, D., Gradidge, P., Patel, D. & Patricios, J. Exercise is the Most Important Medicine for COVID-19. Curr. Sports Med. Rep. 22, 284–289 (2023).
-
Jimeno-Almazán, A. et al. Effects of a concurrent training, respiratory muscle exercise, and self-management recommendations on recovery from post-COVID-19 conditions: the RECOVE trial. J. Appl. Physiol. 134, 95–104 (2023).
Time Stamps:
00:00 Exercise is the most important medicine for COVID19.
02:10 Exercise reduces the severity of upper respiratory tract infections.
02:30 Exercise reduces odds of contracting COVID, being hospitalized, being in the ICU, and risk of death.
05:10 Exercise reduces inflammation.
07:30 Autophagy and mitophagy occur with every exercise session, optimizing energy production.
09:20 Exercise prevents the accumulation of exhausted T cells.
10:45 Exercise releases myokines that help the thymus gland release T cells.
11:00 T cells and B cells are mobilized in the blood by increased catecholamines during exercise, and likely cold exposure.
11:20 Natural killer cells and viral specific T cells occur with each exercise session.
12:00 Aerobic exercise mobilizes T lymphocytes, T cells, and effector cells.
13:00 Exercise exerts anti-inflammatory effects within the heart.
13:50 Stem cells from muscle are released during intense exercise.
14:35 Your frontline mucosal defense is impacted by exercise.
15:30 Myokines from exercise increase BDNF.
Let's discuss how creatine works to support muscle growth, dispel common myths and how creatine may boost athletic performance in hot weather.
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Show Notes:
00:00 Intro
02:00 Creatine draws water into cells.
04:00 Creatine and the phosphagen system are an ATP buffer for short term high intensity activities.
05:10 High intensity activities utilize creatine.
06:10 Creatine helps with the resynthesis of ATP during short duration high intensity exercise.
06:45 Hydration and plasma volume improves with creatine.
08:45 Creatine was discovered in 1835 in meat.
09:00 Creatine is stored in the placenta and impacts female hormones.
12:11 Renal function is not negatively impacted by creatine.
14:00 Creatine is osmotically active and alters body fluid dynamics.
14:40 Two to 5 grams per day around exercise should be sufficient.
15:10 Creatine does not promote muscle cramps or dehydration.
16:00 It does not hinder thermal regulation.
19:30 Creatine increases intracellular, extracellular, and total body water.
20:10 Creatine is associated with increased power and output.
21:00 Pediatric patients with systemic Lupus and muscular dystrophy improved with creatine.
21:45 Creatine may enhance the anabolic environment from resistance training.
23:00 Hair loss was indicated in one creatine study, but the cause was not explored.
A new review paper highlights science-based exercise tips for building muscle and strength over 40 with limited time.
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Studies Mentioned:
Iversen, V. M., Norum, M., Schoenfeld, B. J. & Fimland, M. S. No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review. Sports Med. 51, 2079–2095 (2021).
Time Stamps:
00:00 Muscle is important for metabolic health, burning fat, improving resting energy expenditure, and helping with aging and longevity.
00:35 Recommend: minimum of 4 weekly sets of 6 – 15 reps per major muscle group.
01:40 Super sets, drop sets, and rest pause training can cut your time.
02:13 Do exercise specific warmup to prime your muscles.
04:00 For hypertrophy, focus on lower rep ranges.
05:00 Perform at least 1 lower body exercise, one pulling, and one pushing exercise for the upper body.
07:50 Compound movements incorporate 2 or more joints during exercise.
08:20 Train multi-joint exercises.
08:45 Training volume is more important than frequency.
10:10 Training for speed may boost strength gains.
A new review paper highlights science-based exercise tips for building muscle and strength over 40 with limited time.
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Studies Mentioned:
Iversen, V. M., Norum, M., Schoenfeld, B. J. & Fimland, M. S. No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review. Sports Med. 51, 2079–2095 (2021).
Time Stamps:
00:00 Muscle is important for metabolic health, burning fat, improving resting energy expenditure, and helping with aging and longevity.
00:35 Recommend: minimum of 4 weekly sets of 6 – 15 reps per major muscle group.
01:40 Super sets, drop sets, and rest pause training can cut your time.
02:13 Do exercise specific warmup to prime your muscles.
04:00 For hypertrophy, focus on lower rep ranges.
05:00 Perform at least 1 lower body exercise, one pulling, and one pushing exercise for the upper body.
07:50 Compound movements incorporate 2 or more joints during exercise.
08:20 Train multi-joint exercises.
08:45 Training volume is more important than frequency.
10:10 Training for speed may boost strength gains.
Dr. Seager discusses science and best-practices with cold immersions for supporting hormonal health.
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Show Notes:
2:25 Surprise is a basic human emotion that opens all your senses. Surprise updates your belief systems.
03:20 Complete freedom from stress is death. Stress is part of what makes us alive. There is a systemic beneficial response.
03:40 Thermal contrast is used to measure physiologic responses to stress. Adapting to this kind of stress is a measure of your resilience.
04:40 It is your beliefs about stress being harmful that cause harm to your health.
05:00 Our ancestors lived in discomfort and sought comfort. We should be seeking discomfort. Intentional discomfort with recovery makes us more resilient.
07:10 Water cold as 60 degrees will help your metabolism. Psychological resilience begins at water about 39 degrees.
09:50 HRV improves with cold exposure. Your heart rate should expand or contract to adjust to the demands of your body. HRV is a physiologic measure of your psychological resilience. It makes your heart more resilient.
11:30 Ice cold water exposure activates thermogenesis, the autonomic nervous system, and production of neurotransmitters and hormones that your body needs when your fight/flight system is on high alert.
13:10 When you come out of the ice water, you feel like superman.
14:30 Autonomic conflict theory: You will gasp. Gasp reflex activates fight/flight, increases your heart rate. If you cannot calm your breath, you may hyperventilate. A countervailing reflex is the dive reflex where you automatically shut down your breath and metabolism goes into conservation mode. It conserves oxygen and builds up carbon dioxide and slows your metabolism.
61:10 Your heart rate goes up In an ice water bath, and your liver releases glycogen into your bloodstream to fuel your muscles.
16:30 Tipton’s hypothesis is that if you are subject to both the gasp and the dive at the same time, it will create an autonomic conflict that may cause your heart to skip a beat. It is potentially an issue with people with arrythmia. However, there are no documented cases of heart arrythmia and cold emersion causing issues.
17:25 Contraindications of cold exposure: drowning, hyperventilation, and breath hold. Hyperventilation purges the carbon dioxide from your system and can shut down the receptors that give you the urge to breathe.
18:40 Go feet first. Bathe sober. Breathe continuously.
20:25 Primary Raynaud is a complex extreme over reaction to cold. It is partly physiological and part psychological. In general, cold induces vasal restriction. To protect your core, your body changes the circulation of your blood, shutting off circulation to your fingers, toes, and limbs. It reduces heat extraction. Secondary Raynaud is a vascular disorder caused by some other disease.
22:10 Anxiety makes a Raynaud response worse, which makes the anxiety worse.
22:25 Exposure therapy has been a successful method for overcoming primary Raynaud.
28:40 You can micro dose cold exposure. The first 15 seconds bring on an autonomic response, fight/flight. Consistency is important.
32:14 Tom brought down his PSA to 0.8 with keto and more consistent ice baths.
32:40 Testosterone goes up when a cold bath is done before exercise. Do not ice bath for recovery if you are trying to build muscle mass.
36:00 Precool (cold exposure) before exercise for peak muscle power, endurance. Precooling protects mitochondria. Testosterone response goes way up.
36:55 Cold stimulation in women raises saliva testosterone. Testosterone is the dominant sex hormone in women, but not to the same levels as men. Testosterone is important for women at all ages. Menopausal women who experience a testosterone deficiency have no FDA approved treatments.
42:40 Brown fat is an essential organ. 30% of babies’ weight is brown fat.
43:40 Without regular cold exposure, you will lose all your brown fat. By age 40, 95% of Americans have 0 detectable brown fat.
43:55 Metabolic disorders are associated with a lack of brown fat. It is a secretory organ. It makes hormones. It makes more thyroid stimulating hormone than any other thing in your body. Thyroid and brown fat work together. If your brown fat has dissipated, there is nothing to modulate thyroid activity. Hyper or hypothyroidism is common in people with no brown fat.
44:40 Cold exposure is a potential remedy for thyroid disorder that does not require a lifetime of RX meds.
45:00 Beiging white fat, recruits more brown fat into your body. Brown fat produces neuroprotective hormones for your brain, thyroid stimulating hormone, and it will modulate your metabolism to bring it back to order.
46:55 Everyone’s body is evolutionarily designed to expect cold exposure, exercise, and certain nutrition.
48:25 People who live in thermal neutral environments generally have a higher rate of adiposity.
49:00 Cold exposure burns fat and calories when you are in it, but your body compensates for the caloric deficit after.
50:10 Cold exposure remodels your fat. It changes visceral fat into subcutaneous fat. Subcutaneous fat can be benign. Visceral fat (pot belly fat) can kill you.
50:40 Electrical impedance meter is not calibrated for brown fat. Don’t worry about absolute numbers.
54:40 Eleven minutes a week is enough time to keep brown fat working.
59:44 Ice bath can provide the emotional arousal needed to consolidate short-term memory into vivid long-term memory.
01:00:40 Shivering can be for thermogenesis, and it can be for nervous system release. Your nervous system can release trauma via trembling. PTSD is unresolved stress. Trauma is when stress has no release or resolution.
01:06:55When buying an ice bath: What is its temperature? Is it grounded? The tub must be electrically connected to the earth. What kind of water treatment does it have? Ozone is the most powerful water disinfectant for cold water.
01:10:40 Tom adds Epsom salt, potassium sulfate, zinc sulfate, and he does not shower after. Magnesium is stored in your bones, not your blood. Keep chloride out of your ice bath.
Let's discuss several new studies comparing how amino acids from plants VS animals differ in their ability to stimulate muscle protein synthesis.
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Links to Studies: https://bit.ly/3OHm024
Show Notes:
00:50 Strength, body composition, muscle size, and muscle circumference did not differ between chronic vegan and omnivorous diets.
01:30 Resistance training and consuming protein stimulates muscle protein synthesis.
02:00 Plant and animal-based proteins differ in essential amino acid content and digestibility.
02:35 Higher levels of leucine and essential amino acids are in animal foods. Plants are a poor source.
05:20 It is more difficult to get essential amino acids in a small number of calories in plants. You need to eat a lot more calories of plants.
08:40 Plant-based proteins are more directed toward oxidation than muscle protein synthesis.
09:20 Plant-based proteins result in lower muscle protein synthesis response compared to an equivalent amount of animal protein.
11:45 You can get enough essential amino acids on a vegan diet, but at the expense of added calories and agricultural chemicals.
12:00 Soy protein tanked Mike’s digestion and testosterone levels when he was young.
13:25 There were no significant differences in strength, muscle cross-sectional area and leg mass between vegan and omnivore diets with matched amounts of protein.
15:30 Vegans will likely need to supplement with protein to support muscle protein synthesis.
16:30 Catabolism of bone, joints, and collagen is higher with a vegan diet.
Serum creatinine is an indicator of lean body mass and muscle quality, new studies find.
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Time Stamps:
00:00 Creatinine is independently associated with lean body mass, muscle strength, and muscle quality.
00:25 Serum creatinine is a marker of impaired kidney function.
00:40 Creatinine is a normal waste product of muscle metabolism.
00:50 Levels can be impacted by declining kidney function, inflammation, and blood pressure reduction medications.
01:00 Concentrations are impacted by age, sex, and body size.
01:30 Average muscle protein per kilo of body weight was higher in omnivores.
02:10 Serum creatinine is significantly lower in vegetarians.
03:00 There are statistically significant differences in hand grip strength between omnivores and vegetarians.
05:10 Creatinine levels over 1.4 mg/dl may be a marker of chronic kidney disease and poor kidney function.
06:00 Abnormal urinary creatinine to albumin ratio is a marker of kidney dysfunction.
07:05 Low serum creatinine can indicate acute illness, severe liver disease, loss of muscle mass, malnutrition, muscular dysfunction, dehydration, or sarcopenia.
07:30 Vegetarian diet, low body mass, and reduced strength are linked to low serum creatinine.
08:30 There is a correlation between quality of protein, quality of muscle tissue, and serum creatinine.
09:05 Omnivores have significantly greater dietary protein intake, serum creatinine levels, and grip strength.
09:45 Increasing protein above the RDA has beneficial effects on strength level in vegetarians.
Let's discuss ways to keep belly fat off as you get older and why protein, exercise is so critical when you diet.
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References and Video: https://bit.ly/3NZlmeN
Show Notes:
00:00 Intro
2:49 There is a cycle with aging of reduction of muscle mass and increase of fat mass.
3:30 Hormonal changes of aging change body composition, leading to the acceleration of muscle loss.
5:00 Diets should be paired with resistance and aerobic training.
6:00 Changes in muscle precedes fat gains.
7:30 Focus on muscle and protein intake.
9:55 Adipocyte number is set during adolescence.
10:10 Health at any size is a fallacy.
10:51 Fat cells become hypertrophied and become necrotic and die.
11:30 Excessive amounts of energy cause fat cells to become inflamed.
12:05 Overfilled fat cells spill lipids, and greatly affect your liver.
12:45 Dead fat cells cause metabolic immune debris.
14:00 Immune cells infiltrate your fat, creating inflammation.
14:45 Exercise helps prevent fat cell inflammation.
15:30 Belly fat is not benign.
15:50 Obesity causes changes in muscle tissue.
17:30 Walking builds capillary and mitochondrial density in muscles.
19:00 Leg training provides greater anabolic responses.
20:00 Age-related loss of muscle strength is 3x faster than loss of muscle mass.
21:30 Compound movements move 2 or more joints at the same time.
22:40 Combination of diet and exercise may be the most effective intervention.
Dr. Elly Michelle discusses the importance of tracking ovulation and using your cycle to gauge exercise volume and intensity as well as prioritizing protein for body composition.
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------Show Notes----------------------
00:00 Intro
02:50 The phases of a menstrual cycle
03:50 Ovulation requires a rise in LH and a rise in estrogen.
04:50 The drop in progesterone causes the shedding of the uterine lining.
05:15 You are only fertile for a 6-day window.
06:00 Basal body temperature is an accurate method for tracking fertility.
10:00 An anovulatory cycle is when a woman does not ovulate.
11:10 Signs of ovulation
15:50 You have to ovulate to have a true period.
17:15 Unopposed estrogen is linked to gut issues.
19:30 Hormonal IUDs only have synthetic progestin.
22:45 Hormones influence your overall wellbeing, mood, and sense of vitality.
23:45 Going off hormonal birth control
24:45 Your brain controls your hormones and your ovaries.
27:10 Pharmaceutical substances are not hormones.
28:00 Progesterone keeps estrogen in balance.
28:15 Ovulation is about more than reproduction.
29:00 Testing hormones
38:10 Low progesterone can be caused by stress, poor nutrition, and over training.
42:40 Estrogen is anabolic and helps build and maintain muscle mass.
44:20 Post menopause
44:40 Muscle building and recovery in a cycling woman
48:50 Anti-mullerian hormone
52:00 To support hormones, prioritize consuming protein.
55:30 Adaptogens can be useful, but they are not the magic fix.
Learn new strategies and tactics to slow the greying of hair and prevent hair loss as you age.
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Link to study: https://bit.ly/3PHGxVp
References:
Fernandez‐Flores, A., Saeb‐Lima, M. & Cassarino, D. S. Histopathology of aging of the hair follicle. J. Cutan. Pathol. 46, 508–519 (2019).
Papaccio, F., D′Arino, A., Caputo, S. & Bellei, B. Focus on the Contribution of Oxidative Stress in Skin Aging. Antioxidants 11, 1121 (2022).
Williams, R., Pawlus, A. D. & Thornton, M. J. Getting under the skin of hair aging: the impact of the hair follicle environment. Exp. Dermatol. 29, 588–597 (2020).
Show Notes:
01:00 We may slow hair graying and hair loss by decreasing chronic inflammation.
02:00 By age 50, 50% of us will have 50% of our hair gray.
02:00 Over 1 year you lose .25% of your hair follicles.
03:00 post-menopausal women have a dramatic increase in follicle loss.
03:30 Oxidative stress can influence gray hair.
04:20 UV stress can affect the hair bulb.
04:40 There is a correlation between graying of hair, facial wrinkling, and crown top baldness and myocardial infarction in men.
08:00 With age, hairs are reduced in diameter and experience follicle miniaturization.
08:55 Chronic inflammation increases damage to DNA proteins and lipids within the hair follicle environment.
10:05 Collagen may be effective in preventing premature wrinkling of the skin and hair loss.
10:55 Bone mineral density correlates with hair loss and hair graying.
11:20 Slowing senescence and purging senescent cells happen with fasting and exercise.
12:25 Minimize exposure to pollution. Avoid excessive sun exposure. Avoid nutrition deficiencies.
13:30 Insulin resistance and PCOS can exacerbate hair loss.
14:00 Sometimes graying from environmental factors may be reversed.
14:30 52% of post-menopausal women experience hair loss.
14:40 Micronized progesterone can help women preserve the integrity of skin and hair follicle.
15:20 Lack of estrogen accelerates changes in hair follicle and skin aging.
17:45 Some shampoos can accelerate graying and hair loss.
18:35 Men with high levels of DHT, consider a ketoconazole shampoo.
Let's discuss ways to prevent fat gain with age, focusing specifically on age-related hormonal and metabolic changes as well as fat cell physiology.
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Show Notes:
01:00 There are cellular changes within adipose tissue and skeletal muscle linked with aging.
01:47 As fat cells get older, they hold fat more tightly.
01:55 There is infiltration of immune cells within fat tissue.
02:35 Mitochondrial function decreases with aging.
03:00 Exercise purges senescent cells.
03:50 Serum DHEA decreases with age.
04:52 Hormonal changes in aging cause fat cells to misbehave leading to metabolic derangement.
08:45 Reduced testosterone and DHEA effect post meal fat storage in men.
09:40 Your upper body is more sensitive to storing lipids after a meal but can become overfilled.
10:30 Fat tissue inflammation can be linked to reduced physical activity.
11:12 As you get older and stop exercising, decrease protein, your fat cells become infiltrated and enlarged.
12:25 The more body fat you have, the more proinflammatory immune cells you have within your fat tissue.
13:20 Overfilled fat cells cause muscle cells to onboard more fat.
14:00 Physical training has a huge impact on preserving muscle protein synthesis.
15:50 Exercised muscles become more sensitive to nutrients.
16:30 Increase your protein intake as you get older.
17:30 Protein intake should be between 1.2 and 1.5. Grams per kilo of ideal bodyweight per day.
18:10 Fast twitch muscle fibers are preferentially lost with aging.
Studies show testosterone fluctuates seasonally, peaking in the summer months and declining in the winter.
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Key Takeaways:
02:35 Testosterone levels peak during August and September and decline in winter.
03:30 More sunlight and higher temperature correspond with higher testosterone.
05:15 Changes in melatonin byproducts impact testosterone.
06:05 Physical activity is a potent stimulus of testosterone production.
08:44 Chronic UV exposure, in animal models, increased levels of sex hormones and more sexual responsiveness in humans.
10:10 Tentacle tanning may work, but it needs study.
12:45 Lower disease risk and mortality in men is linked with higher testosterone.
13:00 Low fat diets decrease T in men.
14:40 Zinc, boron, vitamin D, and magnesium impact testosterone.
New data suggests the age of your face as well as your perception of aging predicts your inner, biologic age.
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Link to Show Notes & Video: https://bit.ly/the-dunedin-study
References:
Elliott, M. L. et al. Disparities in the pace of biological aging among midlife adults of the same chronological age have implications for future frailty risk and policy. Nat Aging 1, 295–308 (2021).
Key Takeaways:
00:00 The age of your face reflects your inner biologic age.
01:10 Negative thoughts of aging are linked with accelerated aging.
03:05 People who age faster, had significantly decreased cognitive function.
04:00 Will your future self approve of your habits of today?
04:43 Accelerated aging of your face reflects accelerated aging in your brain.
06:50 Disease states associated with acerated aging: High blood pressure, chronic kidney disease, cardiovascular disease, obesity, and loss of strength.
08:20 You can slow the aging of your face and body by changing your habits.
08:40 Reduce your feeding window.
09:30 Biologic aging impacts organs.
Age related muscle loss is accelerated by underuse, new studies find.
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Link to study: https://bit.ly/slow-muscle-loss
Show Notes:
0:00 Intro
0:30 As you age, you move less.
2:40 Aging is associated with changes in muscle metabolism and a decline in functional capacity.
3:45 There is an increase in insulin resistance as you age.
6:00 Aging is associated with declines in skeletal muscle mass, sarcopenia and dynapenia.
6:50 Lean muscle loss occurs at .7 to .8%/year during your 70s.
7:30 Rate of muscle loss is greater in legs and lower extremities as you age.
8:10 Hand grip strength reflects your habits.
9:45 Increase your physical activity as you get older.
10:15 You preferentially lose fast twitch muscle fibers as you age.
13:10 Increase protein intake as you get older.
16:20 Do resistance training 3 to 4 days per week and walk 10,000 to 12,000 steps on most days.
16:47 You can overcome the age-associated declines in muscle protein synthesis and changes in muscle fiber type.
Removing all animal foods from your diet usually causes unfavorable health consequences, studies suggest. Let's discuss ways to avoid the micronutrient deficiencies that my be present on a plant-based diet.
Related:
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Show Notes:
01:28 Deficiencies from these diets cause hair loss (for women too), hormonal changes, skin issues, hypothyroidism, sarcopenia (muscle loss) osteoporosis, and bone fractures.
06:45 Professional medical organizations are promoting vegan and plant-based diets, despite evidence to the contrary.
09:33 There are 5x more former vegans or vegetarians than current ones.
10:00 Plant-based diets do not signify a reduction in all-cause mortality.
11:20 Linked with anxiety, neurologic dysfunction, cognitive impairment, Musculo-skeletal, and immunological issues.
12:00 Supplement with B12, zinc, omega 3 fats, selenium, iodine, and protein.
12:15 Depressive disorders are significantly more common in vegans and vegetarians.
13:30 Eating disorder occurrences are higher in vegans and vegetarians.
16:20 Humans are omnivores.
18:10 Vegans/vegetarians may be more health conscious, which overestimates the health benefits of the diet when compared to other diets.
19:20 Nose to tail eating.
22:25 Supplementing with collagen, organic bone meal, omega 3 fats, and glycosaminoglycan chondroitin may be helpful.
22:50 Processed, overcooked, or burned meat is harmful.
23:20 Fermented foods are more digestible.
25:30 The scientists promote a plant forward omnivorous diet.
Zinc is an essential mineral involved in over 200 enzymatic reactions. Science shows it may help support hormonal health in men.
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Time Stamps:
00:30 Zinc supplementation can increase Testosterone levels.
01:55 Zinc is an essential nutrient that plays many roles.
02:10 Testosterone is an androgen that plays many roles.
02:35 Zinc deficiency leads to structural changes within testicles and impairs testosterone synthesis.
04:00 The conversion of testosterone to its active form requires 5 alpha reductase, which is dependent upon zinc.
04:30 Zinc deficiency may lead to decreased male hormone receptor activity.
05:30 Mike recommends zinc bisglycinate chelate bound to glycine.
07:30 Zinc is lost in sweat and ejaculate.
09:30 Consider your zinc-copper ratio.
09:58 Low testosterone increases risk of cardiovascular disease, depression, cerebral vascular disease, insulin resistance, and increased belly fat.
Charles Poliquin shares key insights from his four decades of experience training elite athletes and Olympians.
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Show Notes
0:00 Intro 4:19 To win the war on fat, you need to win the insulin war. 5:43 Athletes’ Alzheimer’s propensity 6:19 Profound benefits of strength training 7:39 You don’t need carbs. 8:41 Risk/benefit of peptides like SARMs (Selective Androgen Receptor Modulator) 10:12 The beneficial hormonal influence of doing squats 11:30 DHEA Sulfate, the mother of all androgens 13:50 DHEA for women 15:37 The best anabolic agent is sleep. 17:03 Screen time affects androgens, sleep, weight gain, fitness, and information retention. 21:50 Carbohydrates are not for everyone. 26:20 Managing stress hormones with carbohydrates 26:40 Meat, wild and domestic, sources of protein 29:06 Meal timing and frequency 31:13 Athletic performance with intermittent fasting and protein/fat consumption 35:39 Regular blood work is a lie detector. 39:18 Leucine and branch chain amino acids for hypertrophy 42:08 Fish oil for weight loss 44:26 GLA (Gamma-linolenic acid), the healthy Omega 6 45:05 Periodization for burning fat and building muscle 51:23 Mindset and quality over quantity 59:55 Charles’ morning routine 01:04:04 Charles’ favorite nutrients/foods are brain-ready carnitine, curcumin and water buffalo. 01:05:54 Charles’ elevator pitch would be to ban soda and look to the Finns for education reform.
Remnant lipoproteins are being recognized as a better proxy for metabolic health.
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00:00 Remnant cholesterol is an atherogenic lipid. 01:10 Remnant cholesterol is linked with metabolic dysfunction. 02:10 Remnant cholesterol is a good assessment for non-alcoholic fatty liver disease, diabetes, hypertension, chronic kidney disease, and atherosclerosis diseases. 02:27 Total cholesterol – HDL – LDL = Remnant Cholesterol. 07:45 Remnant cholesterol levels, with high accuracy, identify metabolic syndrome. 08:50 Remnant cholesterol is a measure of the triglyceride enriched atherogenic lipoprotein. 10:00 Industrialized seed oils increase the propensity of your atherogenic lipoproteins to become oxidized. 10:50 Women have a higher risk of metabolic syndrome related to remnant cholesterol. 11:50 Older women have significantly higher bodyfat percentage, worse lipid profiles, and worse lipid metabolism then men and younger women. 13:30 Skeletal muscle is important to metabolic health. 14:40 Menopausal bioidentical HRT reduces the risk of a number of diseases.
Record numbers of young women are experiencing early menopause, also known as Premature Ovarian Failure, in their 20s and 30s. Here's the science and details you should know.
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Time Stamps:
00:00 Young women in their 20s and teen girls are going through menopause, premature ovarian insufficiency.
00:37 Nearly 11% of women in North America go through POI.
01:45 POI is a symptom of endocrine disrupting chemical exposure, poor metabolic health, and malnutrition.
03:45 Long-term health issues are caused by low estrogen, progesterone and testosterone.
04:50 Early symptoms
05:30 Indicators: elevated FSH, between 25 IU and 40 IU, and low AMH, below 3.5 picomoles/liter.
06:24 Exposure to certain environmental chemicals compromise reproductive health in women.
10:35 POI is ovarian failure, not early menopause.
Heart disease and cancer have long held the top two causes of death, 2022, 2021 and 2020 were no different, new data suggests. According to the CDC’s recently released 2022 figures, these two health conditions claimed a combined 7 times more lives than COVID-19 in 2022.
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Link to video review and notes: https://bit.ly/top-cause-of-death-2022
References:
Ahmad, F. B., Cisewski, J. A. & Anderson, R. N. Provisional Mortality Data — United States, 2021. Morbidity Mortal Wkly Rep 71, 597–600 (2022).
Hormonal birth control is linked with altered mood states, including anxiety and depression as well as exaggerated responses to stress. Sponsored Message:
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Time Stamps:
00:00 Altered mood states are linked with hormonal birth control.
00:50 IUD’s, other than copper, contain progestins and some have estrogens.
02:00 Elevated depression and stress scores, elevated CRP, and plasma cortisol, are found from hormonal birth control.
04:00 Exaggerated basal neuroendocrine and inflammatory profiles are found with hormonal contraceptive users.
04:20 Hormone users had double the amount of cortisol compared to non-users.
04:40 Synthetic progestins and estrogens are not the same as biologically identical progesterone and estradiol.
07:20 Depression increases your risk from dying from all causes, particularly from cardiovascular disease.
07:45 Neurotransmitter GABA is sensitive to changes in progesterone.
10:50 Neuroactive steroid hormones and the HPAG axis are altered with synthetic hormonal contraceptives.
13:10 History of psychiatric illness increases likelihood of poor mental health while using hormonal contraception.
14:30 Explore birth control alternatives.
Studies Mentioned:
1.Skovlund, C. W., Mørch, L. S., Kessing, L. V. & Lidegaard, Ø. Association of Hormonal Contraception With Depression. Jama Psychiat73, 1154 (2016).
2.Lewis, C. A. et al. Effects of Hormonal Contraceptives on Mood: A Focus on Emotion Recognition and Reactivity, Reward Processing, and Stress Response. Curr Psychiat Rep 21, 115 (2019).
3.Elsayed, M. et al. The potential association between psychiatric symptoms and the use of levonorgestrel intrauterine devices (LNG-IUDs): A systematic review. World J Biological Psychiatry 1–19 (2022) doi:10.1080/15622975.2022.2145354.
4.Raeder, F. et al. Do oral contraceptives modulate the effects of stress induction on one-session exposure efficacy and generalization in women? Psychopharmacology 240, 1075–1089 (2023).
5.Lacasse, J. M., Ismail, N. & Tronson, N. C. Editorial overview: Hormonal contraceptives and the brain: A call for translational research. Front Neuroendocrin 69, 101063 (2023).
6.Martell, S., Marini, C., Kondas, C. A. & Deutch, A. B. Psychological side effects of hormonal contraception: a disconnect between patients and providers. Contracept Reproductive Medicine 8, 9 (2023).
7.Zettermark, S. et al. Population heterogeneity in associations between hormonal contraception and antidepressant use in Sweden: a prospective cohort study applying intersectional multilevel analysis of individual heterogeneity and discriminatory accuracy (MAIHDA). Bmj Open 11, e049553 (2021).
Dr. Staci Whitman, DDS discusses the importance of nose breathing, harms linked with fluoride in water and ways to support airway health for your whole body.
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Detailed Show Notes: https://bit.ly/3LvGoBW
Time Stamps:
0:00 Intro 3:48 Up to 90% of children have some dysregulated breathing. 5:45 We aren’t chewing enough. 6:40 Breastfeeding creates optimal craniofacial respiratory development. How your face and jaw grow effects how you breathe. 7:40 Our jaws are shrinking. 8:00 Not getting deep Stage 3 sleep 8:25 If your child is showing behavioral issues, have an airway and sleep screening done. 11:00 Your tongue position 12:05 Orthodontics can start at age 2 or 3 to change growth patterns. 16:04 Chronic mouth breathing in adults has far reaching impacts. 17:44 Any amount of snoring is abnormal. 19:50 Use a sleep tracker. 20:30 Observe your child sleeping. 22:15 You can see sleep deprivation in children’s faces. 23:50 Fluoride is a neurotoxin. 28:13 Hydroxyapatite is effective for re-mineralizing your teeth. 30:45 Cavities are a bacterial infection. 39:00 Your oral microbiome feeds your gut microbiome. 41:30 Mouth is a gateway into your body. 42:25 Oral health impacts: Alzheimer’s, erectile dysfunction, fertility in both men and women. 47:35 There are oral microbiome tests. 48:40 Ozone helps with periodontal disease, gum disease, and cavities. 51:52 A baking soda rinse will neutralize acids and can help with candida. 55:00 Children whose mothers were vegetarian or vegan while pregnant will likely have under-mineralized enamel and deficiencies. 58:10 Tongue scraping 59:05 Floss. 59:25 Leaky gums 01:04:27 Bentonite clay benefits remineralization and your microbiome. 01:09:10 Start flossing kid’s teeth at about 2 or 2 ½.
Dr. Geoff Lecovin shares strategies to improve mental and emotional health with breathing techniques and psychedelics.
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Time Stamps
05:00 Micro dose of psilocybin is a sub intoxicating dose. Under 500 mg is considered a micro dose. Over 2 grams is a psychedelic experience.
10:00 Holotropic breathwork can lead to an altered state with no entheogens. It can make changes in your brain, upregulating anandamide, dopamine, oxytocin, serotonin, and endorphins.
11:30 Sativa effects the mind and can make you anxious. Indica effects the body in a way that is called the Couch Slouch. They can be combined to bring about the benefits of both.
14:00 Your pH is changed with the blow off of carbon dioxide with breathwork
16:00 Mouth breathing during breathwork brings a more emotional and sympathetic response in continuous breathwork. Nasal breathing increases nitric oxide and prepares the breath for your lungs.
16:50 There are two types of breath holds: one on inspiration and one on expiration. Expiration breath holds bring short term hypoxia, which stimulates healthy chemicals and neurotransmitters. On the inspiration hold, is for connecting with spiritual collective.
20:00 With breathwork you are in a higher suggestible state and more connected state.
21:30 Contraindications for breathwork can be heart problems, uncontrolled high blood pressure, or schizophrenia.
25:52 Breathwork can positively impact HIIT, repair and increases in red blood cells and stem cells. It is anti-inflammatory and anti-ageing.
27:00 Mindset changes your physiology.
27:50 Entheogens are substances that when ingested bring about a non-ordinary state.
29:00 A “threshold dose” of psilocybin is 3 ½ grams.
34:40 During his psychedelic journeys Dr. Lecovin feels gets messages for people.
35:30 The mystical experience of the journey is what helps with the healing.
40:35 Psychedelics do not stimulate the reward centers in your brain, so they are not addictive.
47:15 You don’t lose control when you are experiencing a psychedelic journey. You will come back.
50:30 People who recreationally use mushrooms have significantly lower feelings of anxiety or depression.
53:55 Psychedelics bring neuroplasticity. You feel better the next day.
Evidence suggests diets rich in omega-6 seed oils increase LDL susceptibility to oxidation, which is known to initiate the process of atherosclerosis leading to heart disease.
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Time Stamps:
0:00 Intro 1:00 Industrial seed oils make your LDL more prone to oxidation. 2:00 Omega 6 linoleic acid is from vegetable oil. 3:20 The half life of linoleic acid in fat tissue is about 2 ½ years. 5:30 There is a link between consuming omega 6 vegetable oils and heart disease. 6:30 Linoleic acid is in higher concentrations in people with coronary artery disease. 6:45 LDL must be oxidized for the development of atherosclerosis. 8:25 Oxidation of LDL is initiated by the oxidation of linoleic acid contained within the LDL particles. 9:25 Oxidized LDL is toxic to endothelial cells of your cardiovascular system and more. 10:20 A diet higher in oleic acid, decrease LDL susceptibility to oxidation. 11:00 Oxidized LDL creates secondary product that that causes damage within the vessels. 11:08 When saturated fat plus trans fat is replaced with omega 6 vegetable oils, there is an increase in all cause mortality and cardiovascular mortality. 13:05 Exposure of the endothelium to linoleic acid is an initial step in the creation of atherosclerosis. 13:30 Consuming more linoleic acid increases the amount of linoleic acid within the aortic plaques.
Emerging data suggests using is ApoB as well as the ApoB/ ApoA1 ratio more accurately assess cardiometabolic disease risk than standard LDL-cholesterol testing.
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----------------Show Notes-------------------------------
0:00 Intro 0:03 Standard LDL cholesterol measurements are estimates. 0:15 Every atherogenic lipoprotein has one ApoB100. 1:10 ApoB is causally related to atherosclerosis. 2:08 Optimal ApoB is under 60. 4:05 LDL measurements do not correlate to risk. 6:40 Biomarkers of oxidative stress are linked with risk of atherosclerosis. 7:30 Focus on ApoB levels and the ratio or ApoB to apoA1. 8:50 Many people who die of heart disease have low or normal LDL cholesterol. 10:15 Look for biomarker patterns. 11:30 Atherogenic cholesterol is made by your liver. 12:43 Prevent oxidation and do not ingest oxidated seed oils. 15:30 Triglycerides skew LDL measures.
A recently published study finds Berberine might help reverse might atherosclerotic plaque in humans.
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Time Stamps:
0:00 Intro 0:05 Berberine has been used in medicine for 3,000 years. 0:23 Berberine treats atherosclerosis. 0:52 Berberine has been shown to regress plaque by 3.8% over 16 weeks. 1:14 Berberine has been used to treat bacterial-caused diarrhea. 1:34 It is a safe and effective treatment for hyperlipidemia treatment and type 2 diabetes. 2:14 Study dose 500 mg 2 times per day. 3:34 A reduction in TMAO was shown in a mouse study. 5:24 Berberine acts on intestinal bacteria. 7:04 Berberine may upregulate LDL receptors on the liver.
Alan Green, MD has been using low-dose rapamycin in his clinical practice for years. We discuss the many potential health benefits and ways this compound can be used as a tool to support healthspan and prevent age-associated diseases.
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Show Notes:
05:05 Rapamycin stops this deterioration and the development of dementia. 09:47 Pharmaceuticals do not treat end-stage disease. 11:15 Rapamycin is anti-mTOR. mTOR is involved in all age-related diseases. 19:35 Evolution’s way to promote new gene variations is to eliminate those with old variations with a short lifespan. 24:40 Ageing is a programed genetic timebomb. 30:50 Slowing mTOR with rapamycin slows ageing. 37:40 Transplant patients do not get the age/health benefits because the dosing of rapamycin is too high. 40:18 Once a week dosing gives a high level at the beginning of the week to knock out mTOR1 and it was low enough at the end of the week to not interfere with mTOR2. 41:15 Reducing mTOR1 reduces the activity of the innate immune system. 42:45 Decreasing the innate immune system is good for stopping chronic inflammation and age-related diseases. 48:30 A typical dose is 6 mg. It is less for a smaller healthy person. 50:17 Rapamycin is good for sports performance because it is good for cardiac performance. 54:10 Rapamycin helps maintain strength and quality of muscles. 55:30 Bodybuilders do not benefit from rapamycin.
Low muscle mass is higher than expected in people recently diagnosed with cancer and cardiovascular disease. Resistance exercise and nutrition may help prevent these chronic diseases.
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References:
Morlino, D. et al. Prevalence of Sarcopenia in Women with Breast Cancer. Nutrients 14, 1839 (2022).
Jeznach-Steinhagen, A. et al. Higher Muscle Mass and Higher Serum Prealbumin Levels Are Associated with Better Survival in Hemodialysis Patients during a Five-Year Observation Period. Nutrients 15, 1237 (2023).
Key Takeaways:
00:36 Muscle enhances survivability from chronic disease.
01:10 There was a significant survival benefit from higher quantities of muscle. In chronic kidney disease.
02:00 Resistance training enhances longevity and prevents a variety of disease states.
02:10 Independent of fat mass, survival was higher in those with higher muscle mass.
02:45 Lower muscle mass reflected a worse survival rate in dialysis patients.
03:30 A sudden drop in albumin is an ominous marker, indicating lower survival rates.
07:20 Sarcopenia is found in 14% of breast cancer patients and 1 in 3 had pre-sarcopenia.
08:30 People with low muscle mass have a higher toxicity associated with chemotherapy drugs and have worse outcomes.
10:02 We need to prioritize protein, sleep, recovery, and intense physical activity that involves resistance training.
10:50 Loss of lean mass better predicts a cardiovascular event compared to fat gain.
Dr. Alexis Cowan shares tips about how to improve your gut health and thus metabolic health on a low-carb diet.
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Show Notes:
01:50 Your body maintains flux through all metabolic pathways for rapid adaption should the fuel source change. 06:54 Glycerol contributes to glucose production in your liver when you are keto. 07:20 Your neurotransmitters are either made from amino acids or they are amino acids. 09:55 Glutamate can be directly made into GABA. 11:20 Serotonin levels do not correlate with depression. 14:25 Some SSRI’s directly modulate the microbiome. 15:40 Groups of microbes within the gut make lipid amides that interact with peripheral nerves to stimulate the release of dopamine in the area of the brain the encourages movement. 18:45 Human milk oligosaccharides are a potent food source of bifidobacterium. 21:25 Your colon is supposed to be low oxygen. 30:30 During exercise, changes in blood flow can promote the growth of bacteria. 33:12 Regular exercise shifts your immune response to be more anti-inflammatory. 34:45 Carnivore diet, done short term, is beneficial. 39:01 A high fermented food diet is more effective than a high fiber diet. 43:00 Independent scientists in independent labs require crowd or private funding. 46:20 The biggest cause of cavities is dry mouth. 48:30 Using antiseptic mouthwash, can acutely influence exercise performance. 50:00 Ground meat protein is more bioavailable than eating a whole cut of meat. 50:30 There is a connection between antiseptic mouthwash and erectile dysfunction.
Deaths in children have increased 20% as a result of lockdowns and so called safety measures 'to flatten the curve.
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References:
Woolf SH, Wolf ER, Rivara FP. The New Crisis of Increasing All-Cause Mortality in US Children and Adolescents. JAMA. Published online March 13, 2023. doi:10.1001/jama.2023.3517
Time Stamps:
00:21 There has been a dramatic increase in the death rate of children and adolescents.
01:45 COVID had little to do with the surge in death rates.
02:30 An increase of nearly 20% in all-cause mortality for children ages 1 to 19 years old between has taken place between 2019 and 2022.
03:30 All cause mortality for children 9 and under increased in 2021 by 8.4%.
04:10 Significantly more children died from suicide, homicide, overdoses, and injuries, than died from COVID.
06:45 Injury mortality for ages 10 to 19 rose 22.6% between 2019 and 2020.
06:55 Homicides for ages 10 to 19 rose 39.1% and drug overdose deaths increased by 113.5%.
07:45 Transportation-related deaths increased by 15.6%.
A new study found daily intermittent fasting for ~ 17-19 hours was sufficient to enhance fat loss, metabolic health and bio-markers linked longevity as well as cancer prevention.
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Time Stamps:
00:00 Fasting 17 to 19 hours per day for 30 days increased autophagy and increased tumor suppressor P53.
02:10 Autophagy increased, favorable changes were made in the inflammasome hub, and there was a decrease in senescence-associated-signaling molecules.
03:00 P53 helps repair DNA damage, prevents senescence, and contributes to reduced atherogenic risk.
06:05 Autophagy has tissue-specific benefits, especially in the liver and brain.
07:35 Regular exercisers have a great increase in fasted-associated autophagy initiation proteins.
08:35 Long duration fasts can catabolize lean mass, possibly increasing risk for cardiovascular disease.
After years of demonizing dietary cholesterol, the consensus in the medical community is finally shifting: cholesterol-rich foods have a minimal impact on serum LDL or total cholesterol.
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---------------------------Show Notes-----------------------
0:00 Intro 1:10 Insulin regulates the enzyme that synthesizes endogenous cholesterol. 1:50 Dietary cholesterol does not have a significant impact on serum cholesterol. 2:45 Carbohydrates increase LDL and total cholesterol and insulin. 3:30 Cholesterol has powerful benefits. 5:00 Low cholesterol diets can increase endogenous production of cholesterol and the expression of LDL receptors. 5:40 High cholesterol diet expresses fewer LDL receptors. 8:00 Eggs and meat consumption has a minimal impact on serum cholesterol. 8:53 Increased LDL cholesterol may be from of increased fat metabolism. 10:30 Type 2 diabetes and insulin resistance modifies LDL particles to be smaller and denser and more likely to become atherogenic. 13:50 Diabetes can be a side effect of Statin drugs. 14:20 Cholesterol is used to make bile. 16:20 A diet rich in seed oils may foster the modification of LDL cholesterol that can make the atherogenic. 17:45 LDL cholesterol has antiviral properties. 19:30 Insulin resistance and physical inactivity increase triglyceride production, leading to the formation of fats in the liver and elevated triglycerides and elevated vLDL cholesterol.
Let's discuss how how different macronutrients and blood sugar issues can regulate aging and the induction of cellular senescence. We also discuss how various dietary interventions can achieve prevention of disease and extension of lifespan by modulating senescence.
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Show Notes:
00:25 Cellular senescence accelerates biologic ageing.
02:00 Senescent cells are enlarged, have dysfunctional mitochondria, and release pro-inflammatory signaling molecules.
02:30 Senescence manifests as wrinkles, memory loss, muscle loss, gray hair, fatty liver, excessive visceral adipose tissue.
03:45 Senescence occurs in response to stressors or developmental signals and behave similar to cancer cells.
05:45 Dysfunctional mitochondria influences glycolysis in cells.
06:15 Give your cells less fuel, glucose, for the proliferation of inflammation.
07:45 Hyperglycemia decreases nitric oxide, which helps prevent cellular senescence.
08:00 Sirtuins can inhibit the formation of senescent cells.
08:55 Berberine, Metformin, and low dose rapamycin, have been used to mitigate hyperglycemia.
10:30 Hyperglycemia also impacts your cardiovascular system and endothelial cells.
12:00 Fat cells can become senescent.
13:00 Ketones (BHB) can help inhibit cellular senescence.
13:25 Optimized omega 3 to omega 6 ratio can help.
14:00 Exercise counters age-related accumulation of senescent cells.
14:40 Senescence within your immune cells is linked with cancer and poor response to infection.
Several new studies find NAC and Glycine combinations can support biologic aging and more. Let's dive into these details.
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Episode Time Stamps
00:00 Glutathione is one of your body’s most important antioxidant and detox molecules.
00:30 Supplement with raw materials, instead of directly supplementing with glutathione.
01:00 N-acetylcysteine and glycine are rate limiting amino acids in glutathione production.
01:00 Glutathione is comprised of glutamine, cystine, and glycine.
02:40 Glycine-NAC supplementation improves glutathione deficiency, oxidative stress, mitochondrial dysfunction, inflammation, ageing hallmarks, metabolic defects, muscle strength, cognitive decline and body composition.
05:20 Taking direct antioxidants has conflicting evidence.
07:30 GGT liver enzyme is a marker of glutathione turnover.
11:00 Take antioxidant supplements in the evening.
According to the media, erythritol purportedly causes heart attacks. In actuality, metabolically unhealthy people convert glucose to erythritol. Here's the details about high blood levels of erythritol and heart disease.
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Courtney Swan, MS shares tips to create a toxin-free home that supports hormonal health and more.
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Show Notes
0:00 Intro 4:30 Forever chemicals wreak havoc on your endocrine system. 6:28 Products applied directly to your skin go into your bloodstream. 6:35 The fact that something is on the shelf at the store does not mean that it is safe. 7:40 Women are exposed to 160 different chemicals daily. 8:40 Obesogens are chemicals stored in your fat which disrupt your hormones that directly impact your metabolism. 9:40 Courtney likes clean cosmetic brands: ILIA, Kosas, Tower 28, and RMS. 15:00 Many food additives we use are banned in other countries. 18:00 BPA chemicals found in plastic cause your body to make more estrogen in both males and females. 19:35 Food and beverage packaging often has a plastic lining that, when exposed to heat, causes them to leach into your food. 24:40 Avoid seed oils. 25:20 Agave and high fructose corn syrup are higher in fructose than glucose. 30:40 Fragrances disrupt your endocrine system, raising our estrogen levels. 32:00 Branch Basics is a safe and effective cleaning product. 36:10 Parabens, a preservative in cosmetics, are linked to breast cancer and others. 36:50 Women are exposed to BPAs in sports bras and fitness gear. 38:30 We need our good bacteria. 39:10 Conventional tampons are a mix of microplastics and microfibers. 41:30 Hormonal birth control shuts down ovulation and deters women from choosing healthy partners. 43:00 Natural Cycles is an FDA cleared ap for birth control. It is about 98% effective. 46:30 Hormonal birth control affects your brain chemistry. 49:40 Charcoal is a great detox agent. Sweat every day. 51:15 Support your liver for effective detoxification. 53:15 Alcohol is a toxin.
Let's discuss more about cancer, sugar and The Warburg effect.
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Show Notes:
0:00 Intro 0:05 Breast, lung, colon, and brain cancer have been linked with deranged cellular metabolism. 0:27 Cancer is the second leading cause of mortality in the US. 1:00 Normal cells aerobically breakdown carbohydrates and fats to create ATP. 1:50 Cancer cells, in the presence of oxygen, ferment glucose to make pyruvate and lactate. 3:10 Mitochondria regulate preprogrammed cell death. 5:10 Dysregulated glucose metabolism fosters a tumor microenvironment that favors expansive growth. 5:35 PET scan is diagnostic imaging tool which uses a radioisotope glucose, fluorodeoxyglucose, that helps to diagnose cancer. 7:00 Metformin, which decreases glucose, is being used in cancer treatment and therapeutics. 9:10 Tumors require a chronic overexpression of lactate. Exercise is a transient acute increase in lactate. 10:04 Lactate can cause a cascade of events which helps the tumor grow more blood vessels. 11:25 By circumventing mitochondria for energy, it’s ability to induce apoptosis is inhibited. 13:00 Your microenvironment can foster or inhibit the growth of a tumor. 14:45 Cold immersion is a mitochondrial therapy. 15:40 There is an association with a lower risk for breast cancer, total cancers and colorectal cancers for people who follow dietary prevention guidelines.
A new study finds muscle loss raises risk of a heart attack some 281% over a 5 year period--highlighting the importance of muscle and strength training with age.
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A new study finds muscle loss raises risk of a heart attack some 281% over a 5 year period--highlighting the importance of muscle and strength training with age.
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We can prevent 500 million new cases of major chronic diseases in the next 8 years by incentivizing exercise and physical activity.
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Video and Images: https://highintensityhealth.com/ignoring-exercise-will-claim-500m-lives-in-the-next-8-years-study-finds/
Link to study: https://www.thelancet.com/journals/langlo/article/PIIS2214-109X(22)00464-8/fulltext
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A new analysis finds the death rate (IFR) is 0.03% which is much, much lower than media and experts claimed.
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A damning new investigation finds the Academy of Nutrition and Dietetics takes money from, and invests in, food companies that make processed-food products that are harmful to your health, documents show.
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Show Notes:
00:00 86% of authors or co-authors have financial ties to pharmaceutical companies when drug trials are reported.
01:31 About 30% of the revenue of the Academy of Nutrition and Dietetics, which certifies over 100,000 dietitians, comes from major big food and pharmaceutical companies.
03:10 The FDA, CDC, and NIH receive industry funding and hire from the industry they regulate.
04:00 About 67% of calories consumed by children are processed foods.
05:10 Adults eat 57% of calories from processed foods.
05:30 The association that makes dietary guidelines has stock in food companies and creates favorable research.
07:35 About 86% of scientific studies have authors or scientists who are direct employees of pharmaceutical companies on the paper.
09:00 The average Medicare eligible person is on at least 5 pharmaceutical medications.
09:40 Pharma donated an average of 6 to 7 million dollars to congressional campaigns.
10:30 Major networks received a total of 1 billion dollars from government to promote the vaccine.
11:00 We need more transparency.
Dr. Gabrielle Lyon discusses protein requirements needed to maintain healthy muscle as you age and the latest research about muscle science.
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Key Takeaways:
0:00 Intro 2:20 Dietary protein and muscle are critical factors in longevity and ageing. 2:55 mTOR’s purpose is growth promotion, not growth initiation. 5:15 Your ability to survive cancer is directly related to muscle. 10:50 Higher IGF-1 is linked with lower all-cause mortality. 14:15 RDA protein recommendation has not changed in 30 years. 15:30 Dr. Lyon recommends 1.6 grams/kilogram, or 1 gram per pound ideal body weight daily. 16:30 The capacity to store protein, other than amino acid reservoir in our muscles, does not exist. 18:10 You should not be doing fasting or protein restriction when you are in your 60s. 20:05 We have no consistent way to look at skeletal muscle. 22:05 A new equivalent for muscle mass has subjects ingest D3 creatine and measure the urinary output of creatinine. 22:30 Improvements in lean body mass do not necessarily correlate to improved or performance. 24:25 Mass of skeletal muscle does not indicate the quality of the tissue. 26:25 Adiposity is a symptom of impaired muscle. 27:55 Skeletal muscle accounts for 40% of your body. 28:40 Skeletal muscle insulin resistance can begin decades before symptoms. 30:25 Obese individuals have more muscle mass, but it says nothing about the quality of that muscle. 31:15 Irrespective of weight loss, exercise can improve triglycerides and HDL. 32:35 Muscle is an endocrine system. 36:45Muscle mass is more important in fracture risk than bone quality. 38:15 Loss of muscle is linked with accelerated degradation of bone. 40:25 Bloodwork should include heart and arteries. 43:45 There is benefit to cardio. 45:45 You need to lift weights. 48:30 Women build muscle mass at half the rate of men. 52:35 Dr. Lyon recommends supplemental creatine, vitamin D, fish oil, and urolithin A. 54:30 Vegans should take branch chain amino acids. 57:25 Your first meal of the day should contain between 30 to 50 grams of protein. 58:35 The minimum amount of protein needed to stimulate muscle protein synthesis is about 30 grams, optimally 50 grams. 01:00:25 We cannot eat our way out of climate change. 01:06:50 As children grow, a critical natural strength develops.
Semaglutide aka Ozempic is a GLP-1 agonist that's been around for a long time, suddenly Hollywood elites are now promoting it for fat loss. Here's the science you need to know.
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Research Mentioned:
Wilding, J. P. H. et al. Once-Weekly Semaglutide in Adults with Overweight or Obesity. New Engl J Med 384, 989–1002 (2021).
Sharma, D., Verma, S., Vaidya, S., Kalia, K. & Tiwari, V. Recent updates on GLP-1 agonists: Current advancements & challenges. Biomed Pharmacother 108, 952–962 (2018).
Show Notes:
0:20 Semiglutide is a GLP-1 agonist.
00:30 GLP-1, glucagon like peptide 1, functions under the category of gastrointestinal incretin hormones that helps you process the foods you eat. It improves insulin sensitivity. Decreases glucagon.
01:30 About 80% of the mechanisms of bariatric surgery is by amplifying the release of incretin hormones.
02:00 There was a 14% loss of body weight in study participants.
02:50 Semiglutide exerts stress on pancreatic beta cells, with an increased prevalence of pancreatitis and potentially pancreatic cancer.
04:40 GIP and GLP-1 are released after eating to increase insulin secretion from beta cells and prevent post-meal glucose excursions.
05:50 The diminished activity of GIP and GLP-1 is a feature of type-2 diabetes, beta cell insulin resistance, an obesity.
07:10 Exercise increases the release of gastrointestinal incretin hormones.
07:25 Berberine increases gut hormones and changes your microbiome.
07:40 These incretin hormones control the ecosystem of your gut microbiome and can improve function of immune cells around your gut.
08:10 Bifidobacterium can lead to a healthier GI incretin response.
09:00 GABA and L-glycine.
09:45 Protein and fat.
10:30 Polyphenols
Louisa Nicola is a neurophysiologist and brain coach for many professional athletes and Wall Street execs. She discusses science-based tools and strategies to boost brain health and mental performance.
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Show Notes:
03:10 Louisa was elite triathlete when she realized the impact the brain had on all aspects of performance. She and her fellow athletes were not taught about sleep or nutrition.
04:20 The nervous system must be optimized to optimize performance throughout the body and as a person.
05:35 We used to sleep about 12 hours a day in prehistoric times. Sleep regenerates our brains.
06:20 There are 4 stages of sleep. Stage one is as you are falling asleep. Stage 2 is light sleep. Stage 3 is deep sleep/slow wave sleep/non-REM sleep. Stage 4 is REM sleep. Stages 3 and 4 are the most important stages for our brains.
06:52 During deep sleep, hormones are secreted: testosterone, estrogen, growth hormone. The glymphatic system is your brains sewage system. It cleans toxins, including amyloid beta. A buildup of these toxins can lead to neurodegenerative diseases.
07:50 Your brain is comprised of neurons and others. Glial cells bind neurons together. During deep sleep, glial cells shrink, making way for the cerebral spinal fluid in your brain to wash out the trash.
08:55 A groggy wakeup may be an indication that you are not getting into deep sleep. 30% of your total sleep time should be deep sleep. 20% of total sleep time should be REM sleep.
09:30 REM sleep is where memory consolidation and learning take place.
10:30 The biggest disruptor of sleep is anxiety and stress. This activation of the sympathetic nervous system may prevent you from falling asleep or wake you in the night.
10:55 Alcohol is the biggest inhibitor of REM sleep. Blue light blocking glasses are helpful, but do not block out all light.
12:00 Eating less than 2 hours before bed keeps us awake through digestion and the increase in our core body temperature. Core body temperature must drop at least 2 degrees for us to go to sleep and stay asleep.
15:00 Alcohol inhibits the action of GABA, our calming neurotransmitter. Cortisol peaks with alcohol. Alcohol and marijuana sedate you. It does not elicit sleep stages.
16:15 You are preparing for sleep the minute you wake up. Consistency is key.
17:20 Try to get as much sleep as possible before you get on a plane. It is called Sleep Banking.
18:10 Your prefrontal cortex is the ruler of your brain. It is where cognition happens: attention, reaction time, processing speed. 6 hours of sleep is a sleep deprived state, in the scientific literature.
10:20 As we age, we have a lower efficacy of our frontal lobe. There is a thinning of our cerebral cortex. Thinning in the prefrontal cortex causes a lower decision rate and worsening of our processing speed, inhibition and impulse control.
21:20 We can slow brain ageing through lifestyle interventions, such as sleep, good nutrition and exercise.
21:40 There is an atrophy of our brain white matter, where our myelinated neurons live, as we get older. Our processing speed declines. This can be seen using an EEG.
25:50 Mild cognitive impairment is a predementia state.
27:30 You should be working on your brain. It is the control center of your entire body.
27:50 You can stave off predementia states and the slowing of cognition through exercise.
29:45 Head trauma can cause an accumulation of talc proteins tolC proteins and amyloid beta, which is somewhat comparable to Alzheimer’s disease.
30:30 A hard hit may require a month’s recovery. Within 24 hours post trauma, decreasing the temperature of the brain, eating a high fat diet, or having exogenous ketones can help heal the brain.
33:40 Ingesting exogenous ketones can help prevent trauma from happening to the brain.
36:00 EPA/DHA are anti-inflammatory. If you have a high omega 3 index of 8% or more, you can increase your life expectancy by 5 years.
37:10 A risk factor for all-cause mortality is a low omega 3 index.
37:40 Quality supplements reduce risk of oxidation and toxicity. EPA/DHA feeds your brain what it is made of. It is made of water and fat. A high omega 3 index helps with cell membrane fluidity.
39:25 A standard omega 3 blood panel does not test the red blood cell. Red blood cell cycle lasts about 120 days. You need to ingest EPA/DHA daily for cardiac, brain and overall health.
41:20 Farm raised seafood does not contain the same amount of nutrients.
41:30 Omega 3 is made of EPA, DHA and ALA. ALA is the plant form found in flax and chia seeds. To get the recommended dose of omega 3 through ALA is a lot of food. ALA gets converted into DHA.
42:20 Your eyes are the only neurologic tissue outside your brain. Vision changes may be a way to indirectly assess brain health.
45:05 Most 2019 deaths were attributable to heart disease and brain diseases.
45:40 A healthy performing brain can make sound decisions, be rational and practice impulse control.
47:00 Your brain fatigues faster if you are not eating well, sleeping well, and exercising. You need brain energy. Stress and an inflamed brain disrupts pathways in the brain.
48:50 People who have type 2 diabetes and obesity have a higher rate of neural inflammation.
49:50 When we exercise there is a release of myokines, muscle-based proteins (peptide hormones). They act on different organs in positive ways. They are water soluble, and some can pass the blood-brain barrier. Binding receptors to myokines are on heart muscle, spleen, liver and more. Once bound, they create a chemical reaction.
51:10 Interleukin 6 myokine, is secreted with the contraction of a muscle. It is pro-inflammatory cytokine… unless it is released from a muscle – where it is released as anti-inflammatory. It affects immunity and different areas of the brain.
52:00 Irisin myokine is a messenger molecule. It crosses the blood-brain barrier to the prefrontal cortex, where it affects cognition, and hippocampus, where it induces BDNF, that induces neurogenesis.
53:56 When you learn something and immediately exercise, you can have greater capacity to remember. If you sleep for 20 minutes after learning something, you will embed everything you learned.
54:30 Irisin release is increased 1 hour after exercise.
54:50 Workouts of 70 to 80% of you one rep max for a robust release of irisin. More of a release is given during resistance training, than aerobic. The more resistance, the more the release.
58:10 You can stave of neurodegenerative diseases and states by 20 years by inducing exercise protocols that impact myokine release.
58:50 50 million people worldwide are affected by Alzheimer’s disease. That rate is set to triple by 2050.
59:30 EPA/DHA can clear accumulated proteins in your brain.
00:01:00 Demyelinating diseases, MS, are becoming more prevalent. Chronic stress and chronic cortisol may be the cause.
A new study found cardio primes leg your muscles, enhancing the benefits of resistance training.
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Key Time Stamps:
0:05 Cardio helps with muscle hypertrophy by from resistance training by increasing capillary density in the muscle
0:44 Cardio (aerobic conditioning) didn’t interfere with hypertrophy from resistance training, it actually enhanced it
1:15 Capillary density increases from cardio help with muscular hypertrophy from resistance training
2:47 Most import quote to hear from the study
3:30 How to conceptualize pairing cardio with resistance training during your workout sessions
The American Academy of Pediatrics published new guidelines, now recommending gastric bypass surgery and pharmaceutical weight loss drugs for young children to help address the childhood obesity epidemic.
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Creatine is an essential nutrient. New research highlights how creatine is involved in a range of processes linked with heart, brain and muscle health.
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Time Stamps:
00:00 Creatine is a conditionally essential nutrient for children and adults of all ages. 00:20 Electrolytes help enhance the absorption of creatine through the sodium citrate creatine transport protein. 00:40 Creatine is involved in energy synthesis and re-phosphorylation of ATP. 01:10 Creatine is utilized for explosive intense exercise. 01:40 Creatine is conditionally essential for cognitive function, overall health, and heart health. 02:00 Vegans and vegetarians do not get sufficient creatine and may want to consider supplementation. 03:20 Creatine is involved in methylation and the formation of SAMe, and thus may impact fertility and healthy offspring. 03:45 Creatine supplementation improves memory, executive function, and cognition in people over 65. 05:20 Exercising muscle improves creatine uptake by about 20%. 06:35 Insulin is involved in creatine uptake. 07:10 Early creatine supplements were paired with high levels of dextrose, leading to other issues. 08:10 You may not need 5 grams per day of creatine if you are getting sufficient protein in your diet.
Alan Aargon is a sought after nutrition researcher and educator. He shares methods to lose body fat and sustainably keep it off with nutrition and exercise.
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Episode Time Stamps
01:55 Get sun in your eyes within 20 minutes of waking to kickstart and entrain your circadian rhythm.
02:55 The ideal morning includes movement, grounding, and breathwork. You can change your state by altering the way that you breathe. Running is breathwork.
06:55 You can alter your blood pressure with 6 deep breaths.
08:10 Bowel movements help remove toxins, spent hormones, and other waste. Bowel movements are easier after breath work and movement. Your GI tract has a circadian rhythm.
14:52 Workout fasted or supplemented? Mike says – do what helps you have the best workout. Creating an oxygen debt and hypertrophy through exercise is more important than metabolic debt or stress. Women are more prone to overindulging in the post exercise window compared to men.
17:53 For fat burning, morning training would best have resistance training and some HIIT woven in.
20:20 Looking up into the early morning sun stimulates neurological tissue to induce an energizing feeling. Looking down suggest to your physiology that it is time to rest.
21:35 Scanning the horizon can support unwinding stress. Focused vision is more of an upregulation of your nervous system.
26:30 As with animals, we innately know how much sun to get, how much water to drink and more. How does it feel?
29:25 Space travel, out of gravity, causes rapid ageing. Bones lose density. You lose muscle mass. You gain fat. Astronaut’s resistance training reduces the deleterious effects of zero gravity.
31:00 Integrate fitness into who you are. Allow nature in. We compartmentalize healthy practices.
32:50 Moving your muscles through the day, tells your muscles that you are active, helping with blood sugar regulation, fat oxidation, and help move the lymphatic system.
34:30 Having strong relationships trumps all health factors.
36:25 People who have suicidal ideations, have accelerated biologic age compared to those who do not.
38:03 Negative perspectives on ageing when you are young are linked to about 2x the risk of cardiovascular disease and more, when you are in your 60s.
41:00 If you believe that a food is good for you, it will be better for you.
42:40 Cold exposure is part of an ideal morning. As you age, the intensity and rhythmicity and amplitude of your circadian rhythm is muted. Your body is coldest in the morning, so cold exposure in the morning amplifies this. Even a few second of cold shower works. Temperature is an important external cue.
44:50 Eat earlier, not within 3 hours of going to bed. This helps prevent weight gain and helps ensure better sleep.
45:50 Watching the sun set helps your circadian rhythm.
46:28 Avoid light over 50 lux within the 90 minutes before bed. You can order a light meter or use an app on your phone. Seconds of exposure to brighter light can suppress the amount of melatonin you release in your brain.
48:03 Full spectrum rays of the sun penetrating the eyes can change the shape and structure of the eye.
50:30 Reduce your exposure to endocrine disrupting chemicals. Avoid anything with a fragrance. Filter your water. Atrazine, used in agriculture, is linked to gender dysphoria, and feminizing of males. Chemical sources are water, chemicals, skin products, household products, and flame retardants. Open your windows. Dust your house regularly.
59:15 Cellphones close to lymphatic tissue in the breast or groin is linked with increased prevalence of cancer.
01:00:05 Light Before Bed: Wear blue light blocking glasses before bed. A walk after a meal stimulates digestion and mitigates the rise in glucose. Ensure that your bedroom is dark and cold. In the hour and minutes before bed, keep your lux to under 5.
01:02:20 Spending time on the ground in various postures, as your ancestors did, is a natural tuning mechanism for your body. The rough hard ground is a form of myofascial release. Get up and down.
01:09:30 Position on a toilet does not promote a healthy bowel movement. In a deep squat, the anal-rectal angle opens.
01:15:10 Get hot before bed. Do sauna or take a hot bath so you cool down before bed.
01:16:03 How you breathe during sleep influences the quality of your sleep. Mouth tape during sleep. Do it before bed to get used to it during sleep.
A previous natural infection was associated with lower incidence of COVID-19 infection, regardless of the variant, than mRNA primary-series vaccination.
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Consuming high amounts of ultraprocessed foods was associated with a 28% faster rate of cognitive decline and a 25% faster rate of executive function decline over the eight year study period.
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After nearly three years of promoting masks, hand sanitizer and social distancing one of the world's top medical journals, Nature, suggests we continue more of the same while ignoring the real reason people are susceptible to infectious disease: poor nutrition and lifestyle choices.
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Studies Mentioned:
There’s no room for COVID complacency in 2023: https://www.nature.com/articles/d41586-022-04476-9
Msemburi, W. et al. The WHO estimates of excess mortality associated with the COVID-19 pandemic. Nature 1–8 (2022) doi:10.1038/s41586-022-05522-2.
Murdock, D. J. et al. The prevalence of low muscle mass associated with obesity in the USA. Skelet Muscle 12, 26 (2022).
Max Lugavere is a best-selling author of books to help you maintain and preserve cognitive decline.
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Episode Time Stamps
0:00 Intro 2:25 We believed that amyloid beta was the cause of Alzheimer’s and dementia. 9:10 Drugs can reduce amyloid, but do not improve cognitive function. 14:30 Exercise is close to being a magic bullet for prevention of Alzheimer’s. 15:30 Resistance training is the most effective form of exercise to slow cognitive decline. 22:50 IGF-1 is important for neuroplasticity. 28:05 Milk fat globulin membrane has a beneficial effect on cognitive function in children. 30:53 The presence of amyloid is a protective response to the brain’s immune system. 21:40 Chronic hyperglycemia is associated with an impaired ability for glucose to enter the brain. 34:40 Inflammation exacerbates cognitive issues. 35:40 Loss of sense of smell is one of the first indicators for cognitive dysfunction. 38:20 Constipation is an early pre-clinical sign of impending Parkinson’s disease. 39:10 Eyes are the only neurologic tissue that exists outside the brain. 40:15 Hearing loss is significant risk factor for developing dementia. 43:20 Insulin resistance: 80% of patients with Alzheimer’s are insulin resistant. 46:10 With every food, a risk benefit analysis should be performed. 47:50 Fiber and caffeine can help you be a better cholesterol recycler. 55:35 Vegan diets starve your brain of valuable nutrients. 56:55 Red meat provides a great number of nutrients that are important for brain health. 01:03:40 Valuable blood makers: Fasting triglycerides, fasting blood sugar, fasting insulin, homocysteine, high sensitivity CRP, and omega 3 index. 01:05:40 You have modifiable dementia risk factors.
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A new paper finds COVID and associated comorbidities have very similar origins. Any long-term strategy for addressing either COVID or associated comorbidities must involve modifying lifestyle.
Link to study and show notes: STUDY: https://bit.ly/3BDtBYJ
New research finds hormonal birth control changes social and emotional behaviors as well as sexual function in women.
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In today's show we discuss more about:
-How estradiol and progestins in the pill lower testosterone and raise sex hormone-binding globulin (SHBG)
-How the pill can alter mate/partner preferences
-Cardiovascular and immune-related effects of the pill
-Tips for getting off hormonal birth control
Research suggests influenza is now more virulent and may even be overtaking SARS-COV-2
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DHEA is an adrenal hormone that starts to decline in your 20s; it's linked with a host of health benefits.
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Here's the two live events we have scheduled for the end of 2022:
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We discuss health problems with enhancing your physique with HGH, peptides, SARMs and anabolics.
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Here's the two events we have scheduled for the end of 2022:
Tuesday, December 6th 2022 in Austin, TX: https://www.mixily.com/event/7202895194652319287
Wednesday, December 7th 2022 in Dallas, TX: https://www.eventbrite.com/e/blood-work-masterclass-exercise-is-medicine-live-tickets-469631399157
Regular exercise improves sleep by bolstering circadian rhythms within muscle, study finds.
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Joshua Kreifels, MS, RD, CISSN, shares strategies to lose fat and keep it off with whole foods and resistance training.
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Time Stamps:
02:05 Most people sub 10% body fat may look healthy, but they are miserable in terms of energy levels, sleep, mental clarity.
03:15 You can get just as lean with a flexible approach to dieting.
07:10 SARMs (Selective Androgen Receptor Modulators) are relatively new with no long-term studies. Even a short round of them can rapidly cause alterations in blood biomarkers showing a thickening of the blood.
08:40 Supplemental testosterone is not just about libido and muscle mass. Energy, vitality, retaining of muscle mass, mental clarity and drive require testosterone.
08:50 Josh’s client hormone testing utilizes both DUTCH and serum testing, with organic acids testing for metabolites. Hormones change from day to day and throughout the day.
10:10 Josh had a disordered eating pattern from bodybuilding. He has a passion now for helping people optimize their health and wellness. We are on the earth to thrive.
12:20 Gene expression is influenced by your lifestyle, your diet, how you think, how you move, and how you manage stress and trauma. The gap between metabolic age and biological age is widening.
13:30 Diabetics on dialysis have compromised health and an addiction to sugar and unhealthy food. Sugar and unhealthy food direct correlation with how much you have to dialyze and your life expectancy.
14:00 Nutrition is the foundation for everything that we do. Nutrition plays a role in acute and chronic disease.
17:30 Sugar creates inflammation, damaging endothelial lining of the vessels. Your body cannot excrete large amounts of sugar. End stage kidney disease causes calcifications in the fingers as calcium and parathyroid hormone get out of balance.
20:20 You have the ability to change the trajectory of the next 40, 50 or 60 years of your life and generations to come by reducing unhealthy habits. Nutrition and metabolic health are an investment.
20:57 Creatine is a natural substance that we consume in meat. Supplements are a higher concentration. There is a difference between creatine and creatinine. Creatine helps you build strength and energy. Your brain needs creatine. Early supplements were high in dextrose. Creatine increases the water holding capacity of your muscles. Women do not store as much creatine as men. Josh recommends 5 grams per day for men and 3 grams per day for women.
27:10 Carnitine helps with fat transport, but supplemental carnitine is for top athletes, not the rest of us.
27:40 Women who increase protein intake often experience body composition improvements.
28:55 Caffeine can help with performance by increasing heartrate. Josh does not recommend thermogenics as pre-workout, especially for workouts later in the day. Having coffee later in the morning allows for sensitization of adenosine receptors. It is common for coffee to have mold.
34:00 Beta alanine helps increase performance and the intensity of training. Arginine increases blood flow.
37:35 Most new clients undereat. Josh starts increasing protein with new clients, usually a gram to a gram and a quarter per pound of lean or ideal bodyweight.
40:20 Reverse the suppression of your metabolic rate with reverse dieting: going through a deficit phase, then a rebuild phase that surpasses the original intake.
40:40 Carbs are just an energy source. Carbs before a workout can produce better performance.
46:20 Orthorexia, the obsession with being healthy, can be socially isolating. Josh follows an intuitive eating approach.
55:20 Chemicals are prevalent in our day to day lives. The root of SIBO or SIFO may start in the mouth with oral hygiene. You swallow between 500 and 700 times a day.
56:05 Detox is supporting your body’s detoxification organs. Remove endocrine disrupting chemicals. Help your body naturally detoxify chemicals. Use sauna and cold plunge.
56:55 Total toxic burden test measures heavy metals, mold toxins and environmental toxins in your body. Toxin exposure influences the energy balance equation by altering metabolic pathways. The accumulation of fat helps to dilute toxins. Excess fat becomes a place to store toxins.
A new study finds that those who either skip breakfast or shift high calorie intake from morning to evening display increased hunger and lower energy expenditure.
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Time Stamps:
01:00 The study looked at how the timing of the bulk of calories consumption affected body composition changes/weight loss, appetite, satiety, blood sugar regulation and energy expenditure.
01:40 Participants who ate the majority of their energy in the morning, had a greater thermic effect of food compared to those who ate their majority at the evening meal.
03:10 Be consistent with your feeding schedule and personalize it to your preferences.
05:55 Food influences your peripheral circadian clock system, which may impact nutrient partitioning, fat loss, and overall metabolic health.
07:40 There was no statistical significance in metabolic markers between the group who had the bulk of their calories in the morning or evening.
08:00 There was greater satiety and appetite suppression in those who had the morning load.
09:45 The thermic effect of food was about 50 calories greater after the morning load vs the evening load.
New research shows testosterone levels have tanked 37% in men over the last 15 years, here's a few tips to increase your testosterone levels naturally.
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Nicotine is a nootropic that can help with learning, memory, movement and even constipation. It’s important that we disentangle nicotine as a nootropic from the harmful effects of tobacco.
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A new study finds walking 10,000 steps daily significantly reduces the risk of developing obesity, depression, sleep apnea and more.
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Researchers discover how three weekly HIIT exercise sessions accelerates the fat loss effect of daily fasting while also preventing muscle loss, compared to just fasting or exercise alone.
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Kristin Rowell, FNTP, JD shares mindset tips and why resistance training strategies to support metabolic health, fat loss and longevity at any age.
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Episode Time Stamps:
02:30 Kristin was a successful attorney. When she began meditating, she began to nurture her soul, rather than her ego. She evolved out of the practice of law.
03:30 She fell and broke leg in 10 places, resulting in 20 pieces of metal being placed in her leg. Kristen was in great physical condition prior to the fall and questioned whether she had osteoporosis or a nutrient deficiency. Her healing journey from this injury brought her interest in nutrition.
05:23 An injury can be a gift, because it causes you to pause and dig deeper.
10:24 Meditation included guided interactive meditation, moving energy through her body, with a coach and using the Calm app on her phone. You can blend modalities, like breathwork with meditation.
11:25 Chi breathing is 1 second in, 1 second out, 1 second in through the mouth only. Breathwork helps Kristin to release emotion. It is meditative.
13:45 Money is energy. Kristin hired a meditation coach, a business coach and an energy coach. Financial commitment brings more value and is a better energy exchange.
14:50 Kristin helps people improve their metabolic health, gain lean muscle, and lose body fat. A coach, trainer or mentor provides accountability. Kristin does not aspire to retire.
19:15 Many of us are self-limiting about money. Trust the universe. There is room for everyone on the planet to be abundant.
21:45 As long as your investment in yourself aligns with your soul purpose, you will be rewarded. The universe will take care of you.
24:35 Being fit and healthy is part of your job. Kristin’s female clients tend to put everyone and everything ahead of themselves. No is a complete sentence.
25:42 When you are metabolically healthy, you are happier, in a better mood, have more energy so you show up for everyone in your life better, you are a better boss, you serve your client’s better, and you are a better spouse and parent.
27:00 Talk to your doctor about your medications and the side effects.
30:20 When you show up as your authentic self, it gives everyone around you permission to do the same.
31:30 Pause at mealtime and focus on creating a healthy digestive system so you can assimilate nutrients.
33:00 Inadequate protein consumption is common among Kristin’s new clients. Protein takes some food prep and corporate food does not promote protein.
34:15 Reducing carbohydrate consumption, replacing them with protein and healthy fats, benefits cognition, improves blood sugar regulation, and reduces inflammation.
35:33 When eating out, prioritize protein, fill in with fat and carefully add carbs. Eat fiber first to help your digestion. You are more likely to order more food and dessert if you start your meal with bread.
39:50 Food marketing programs your brain to think that what you are doing is healthy.
42:00 The further a food gets away from its natural state the worse it is going to be for you, generally. Treat dried fruit like you would candy.
43:38 Kirstin does periodic 72-hour fasts to reset her digestion and regulates her blood sugar. We were designed to eat when the sun is out and not eat when it is dark.
45:25 We store glycogen in our liver and our skeletal muscle. When those are full, it is stored as bodyfat.
45:40 Fasting reminds your body to get glucagon, the hormone that opposes insulin, to come out of the pancreas to break up triglycerides in your fat cells.
46:40 High triglycerides in women are indicative of cardiovascular disease issues, more so than LDL. You can manipulate a cholesterol test over the course of 48 hours. LDL is like floating fluff and vLDL is very dense, like hail.
50:30 Statins are correlated to dementia and increases in hemoglobin A1C.
51:30 Women weightlifting is becoming more accepted. Women still think that lifting weights will make them bulky. Treadmill and elliptical are supplemental to a resistance training workout.
52:10 Your resting metabolic rate is the most important component of your metabolism. It makes up 60 to 70% of your metabolism. It is a direct result of how much lean muscle tissue you have.
52:30 Creating lean muscle tissue creates great cardiovascular and cognitive benefit. Lifting and lowering weights is resistance/strength training. You get almost twice the benefit from the lowering.
53:26 A heavy full body strength training session to the point of fatigue/failure should not be repeated until 72 hours have passed.
54:05 You build lean muscle tissue when you are in quality deep sleep.
56:30 We are stronger lowering than lifting. A personal trainer or friend can help with the lowering (eccentric) part when approaching failure in the movement. Consistency and Quality over quantity is key.
A new study comparing different fasting methods found ow pairing a low carb diet with daily time-restricted feeding, a form of intermittent fasting, lead to the greatest loss in belly fat and improvements in metabolic health more than just fasting alone.
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Time Stamps:
Posting soon...
New research suggests you should be personalizing carbohydrate intake based upon your metabolic health history and fitness goals. Let's dive into these new details…
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Time Stamps:
0:33 The Zero Carb camp says that carbs are not essential and do not benefit sports performance.
1:09 Energy In/Energy Out energy balance model says that carbs do not matter if you are in a calorie deficit.
2:04 Carbohydrate intake should match carbohydrate demand of training or competition.
3:19 Zero carb or fasted exercise may limit your exercise intensity or volume, limiting adaptations and hypertrophy.
5:09 Carbohydrates are the primary fuel that is oxidized during prolonged or intense exercise sessions.
5:39 Untrained athletes may get increased benefit from training in a low glycogen state.
6:34 Intra-workout carbohydrates, ingested or swished, can maximize high volume or high intensity exercise adaptations.
10:34 Energy deficit has suppressive effects on hormone production.
13:14 The more trained you are, the more fat you oxidize.
14:19 Prioritize exercise intensity over sticking to dogma.
14:49 Standard recommendations for pre-workout, intra-workout, and post-workout carb intake are high and not personalized.
17:19 Sauna therapy can enhance your exercise capacity and ability to assimilate nutrition.
19:09 Low carb athletes can replenish carbohydrates, even though they are not eating them.
19:49 The amount of muscle you have impacts how many carbs you should be consuming.
Scientists are publishing more (concerning) details about the immunogenicity of the Spike viral protein found on SARS-COV-2 that were previously thought to be benign.
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Learn strategies to create an optimal morning and evening routine for fat loss, metabolic health and productivity with guest Aaron Alexander.
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Episode Time Stamps:
01:55 Get sun in your eyes within 20 minutes of waking to kickstart and entrain your circadian rhythm.
02:55 The ideal morning includes movement, grounding, and breathwork. You can change your state by altering the way that you breathe. Running is breathwork.
06:55 You can alter your blood pressure with 6 deep breaths.
08:10 Bowel movements help remove toxins, spent hormones, and other waste. Bowel movements are easier after breath work and movement. Your GI tract has a circadian rhythm.
14:52 Workout fasted or supplemented? Mike says – do what helps you have the best workout. Creating an oxygen debt and hypertrophy through exercise is more important than metabolic debt or stress. Women are more prone to overindulging in the post exercise window compared to men.
17:53 For fat burning, morning training would best have resistance training and some HIIT woven in.
20:20 Looking up into the early morning sun stimulates neurological tissue to induce an energizing feeling. Looking down suggest to your physiology that it is time to rest.
21:35 Scanning the horizon can support unwinding stress. Focused vision is more of an upregulation of your nervous system.
26:30 As with animals, we innately know how much sun to get, how much water to drink and more. How does it feel?
29:25 Space travel, out of gravity, causes rapid ageing. Bones lose density. You lose muscle mass. You gain fat. Astronaut’s resistance training reduces the deleterious effects of zero gravity.
31:00 Integrate fitness into who you are. Allow nature in. We compartmentalize healthy practices.
32:50 Moving your muscles through the day, tells your muscles that you are active, helping with blood sugar regulation, fat oxidation, and help move the lymphatic system.
34:30 Having strong relationships trumps all health factors.
36:25 People who have suicidal ideations, have accelerated biologic age compared to those who do not.
38:03 Negative perspectives on ageing when you are young are linked to about 2x the risk of cardiovascular disease and more, when you are in your 60s.
41:00 If you believe that a food is good for you, it will be better for you.
42:40 Cold exposure is part of an ideal morning. As you age, the intensity and rhythmicity and amplitude of your circadian rhythm is muted. Your body is coldest in the morning, so cold exposure in the morning amplifies this. Even a few second of cold shower works. Temperature is an important external cue.
44:50 Eat earlier, not within 3 hours of going to bed. This helps prevent weight gain and helps ensure better sleep.
45:50 Watching the sun set helps your circadian rhythm.
46:28 Avoid light over 50 lux within the 90 minutes before bed. You can order a light meter or use an app on your phone. Seconds of exposure to brighter light can suppress the amount of melatonin you release in your brain.
48:03 Full spectrum rays of the sun penetrating the eyes can change the shape and structure of the eye.
50:30 Reduce your exposure to endocrine disrupting chemicals. Avoid anything with a fragrance. Filter your water. Atrazine, used in agriculture, is linked to gender dysphoria, and feminizing of males. Chemical sources are water, chemicals, skin products, household products, and flame retardants. Open your windows. Dust your house regularly.
59:15 Cellphones close to lymphatic tissue in the breast or groin is linked with increased prevalence of cancer.
01:00:05 Light Before Bed: Wear blue light blocking glasses before bed. A walk after a meal stimulates digestion and mitigates the rise in glucose. Ensure that your bedroom is dark and cold. In the hour and minutes before bed, keep your lux to under 5.
01:02:20 Spending time on the ground in various postures, as your ancestors did, is a natural tuning mechanism for your body. The rough hard ground is a form of myofascial release. Get up and down.
01:09:30 Position on a toilet does not promote a healthy bowel movement. In a deep squat, the anal-rectal angle opens.
01:15:10 Get hot before bed. Do sauna or take a hot bath so you cool down before bed.
01:16:03 How you breathe during sleep influences the quality of your sleep. Mouth tape during sleep. Do it before bed to get used to it during sleep.
This is short clip from a recent Exercise is Medicine talk giving at the Loop Summit in Bogota, Colombia.
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A new analysis finds little to no association with saturated fat consumption and increased risk for cardiovascular disease.
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Aging is linked with changes in your metabolism and carbohydrate tolerance, here’s the must-know details.
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Shou, J., Chen, P.-J., & Xiao, W.-H. (2020). Mechanism of increased risk of insulin resistance in aging skeletal muscle. Diabetology & Metabolic Syndrome, 1–10.
Episode Time Stamps:
0:00 Your ability to process and tolerate carbohydrates declines with age.
0:40 Aging is linked with a decline in skeletal muscle insulin sensitivity.
1:45 Insulin resistance prevalence for those ages 40 to 59 is 40% to 60% and ages 20 to 39 is 20%. Over the age of 75, prevalence is over 75%.
2:35 Autophagy declines with age. There is a reduction in quantity and quality of mitochondria within the muscle, reduced insulin sensitivity and an increase in background inflammation.
03:20 Exercise increases mitophagy, the recycling of mitochondria.
4:45 Loss of fast twitch muscle fibers, associated with ageing, is associated with declines in insulin sensitivity and an increase in inflammation.
5:25 Over age 40, there is an 8% loss of muscle per decade. By age 70, your muscles are 30% smaller than age 20.
5:55 Loss of type 2 fibers causes a loss of strength.
6:20 Strength loss is 25 to 40% per decade after the age of 40. Muscle size lost is about 10% per decade over 40.
6:55 Exercise to improve metabolic health.
7:50 Do explosive, high intensity movements and compound multi muscle movements.
9:40 Periodically, focus on strength, speed, and concentric movement to prevent the preferential loss of type 2 fibers.
13:25 Exercise reduces blood pressure and increases autophagy and mitophagy.
Dr. Peter Attia suggests we forget expensive NAD supplements and nutrition fads and focus instead on exercise as the primary tool to support longevity.
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Time Stamps:
01:39 Exercise has a huge impact upon disease and death from all causes and overall, all-cause mortality.
02:34 Attia’s Rule: Don’t quibble about nutrition or supplementation until you dial in your exercise/strength.
05:05 Exercise is a drug. Muscle is an organ that releases hormones.
06:20 Exercise impacts many psychiatric and neurologic diseases: schizophrenia, stress, anxiety, and depression, as well as dementia, Parkinson’s and MS.
08:45 Stimulated muscle releases peptides, and hormone-like mediators called exerkines or myokines.
10:05 Resistance training causes muscle to release an extra-cellular vesical that tells fat cells to release stored energy to be burned as fuel during exercise.
12:40 Ageing individuals with low muscle mass have a 200% increase in all-cause mortality compared to those with high muscle mass.
13:00 Low strength is a 250% greater risk of all-cause mortality, over high strength.
14:00 Prioritize strength. Get stronger.
15:10 Strength reduces rapidly with ageing, even faster than age-related muscle loss.
Anthony Jay, PhD discusses ways to minimize your exposure to common chemicals that are harming your hormones and health.
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Episode Time Stamps:
02:20 Average total male testosterone now is 250.In the 1980s the average male had 500 total testosterone. That average drops about a percentage point every year. In the 1990s it was about 400. In the early 2000s it was about 300.
02:55 Paleo ancestors had an average total testosterone of 1500.
03:05 Breast cancer rates have risen 250% in the past 20 to 30 years.
03:25 Fake estrogen chemicals mess with estrogen and progesterone ratios and block testosterone from binding to the receptor. They lower your total testosterone and free testosterone.
05:04 If the recycle symbol on the bottom of your bottle is 7, there is bisphenol (probably BPS), even if it says BPA free. BPS is worse than BPA.
05:55 Find and address the root cause of decreasing testosterone.
07:15 Phthalates leach into your water. Filter your drinking water. Don’t store water in plastic. Use glass or stainless steel. Water in your house is transported through plastic pipes. Dr. Jay likes the water filters mounted on the spigot of the kitchen sink. Water from a plastic pitcher filter can be stored in a glass pitcher.
08:20 Activated charcoal (carbon) is the key to removing estrogen chemicals.
09:05 Chicken is full of phthalates from injected preservatives.
10:15 Plastic containers leach into liquids, especially if it is heated or at room temperature.
10:55 The black plastic on TV dinners is from recycled electrical cords and other gear.
11:58 Low testosterone is linked to poor metabolic health, cardiovascular disease, and depression.
12:15 Doctors are trained as pharmaceutical reps. There is no incentive to fix the root cause.
14:40 Testosterone protects your arteries against plaque, protects your brain against Alzheimer’s, and protects your metabolism through blood sugar regulation.
15:10 The medical/pharmaceutical system is a money driven machine. It does not optimize for you health. It is optimized for selling more drugs.
15:35 Testosterone is an action hormone for both men and women. It is motivating and improves sex drive. Estrogen in the brain can increase aggressive behavior.
16:45 Natural estrogen protects against Alzheimer’s, heart attacks and depression. By decreasing natural estrogen in women, and add fake estrogen chemicals, you make the women more masculine.
17:33 Atrazine exposure creates male feminization. Atrazine is the second most used herbicide, after glyphosate, in the North America. It is illegal in Europe. A male frog sitting in water with 200 ng/dL of atrazine turns the male frog into a female frog. US safety limit for atrazine in drinking water is 3,000 ng/dL.
19:00 Oxybenzone in sunscreen is an estrogen endocrine disruptor. Seven days after one application of sunscreen brought blood levels of oxybenzone above government adult safety limits.
19:40 The “new car smell” is often oxybenzone. It perverts your brain into thinking it is attractive.
20:20 No one is studying the additive effect, bioaccumulation, or long-term impacts of fake hormones.
21:00 Fake estrogens influence the way cells behave, but it does not kill the cell. That means that it is not toxic. Adding BPA to cells in a dish does not kill them because the cells think it is more estrogen. When your cells are placed in a plastic research dish, 80% of them die from the plastic. The remaining ones are robust, and those are the ones studied.
22:40 If you see the word “fragrance” on a label, don’t buy it.
23:00 China has stricter regulations on parabens and phthalates than the US to circumvent the feminization of males.
24:35 Use the sauna. Sweat out your chemical exposures.
25:05 Gender dysphoria may be linked to chemical exposures.
27:10 Polar bears in northern Alaska have parabens and phthalates in their bodies. These chemicals can cause them to become infertile.
28:05 Children with high levels of urine BPA have high rates of depression.
28:30 There are two estrogen receptors and one testosterone receptor, an androgen receptor. Women have 3 main estrogens: estrone, estriol, and estradiol. The alpha estrogen receptor is important for sexual development in the womb. After the womb, the alpha receptor should not be activated.
29:10 Alpha estrogen receptor is linked to breast cancer and prostate cancer. Prostate cancer is not a testosterone problem. It is an alpha estrogen receptor problem.
29:20 Beta estrogen receptor (ESR2) is protective against breast cancer, prostate cancer, Alzheimer’s and heart disease. It should be activated throughout your life, for both men and women.
29:54 Fake estrogens activate the alpha estrogen receptor, which shuts off the beta receptor.
30:20 Soy is a risk. It acts like estrogen. Soy activates both the alpha and beta estrogen receptors. Some people have a higher risk of breast cancer from soy because they have more estrogen alpha receptors.
32:10 Lignins in flax are good for you if your gut bacteria can break them down. If they don’t, lignins activate the alpha receptor.
32:20 Soy and flax have 100,000 units of estrogen. Other plant foods have under 1,000 units of estrogen. Fermented soy (tempeh, miso and fermented soy sauce) is under 100 units of estrogen.
34:30 Estrogen chemicals likely trigger early menopause and early puberty for girls. If you want to give mice and rats PCOS, give them estrogen chemicals.
37:50 Estrogen chemicals are released in sweat. Shower it off immediately. Our fat tissue stores estrogen chemicals. Rats given low dose atrazine got fat.
There’s a lot of controversy around protein (red meat), IGF-1 and cancer. In this episode we review the most recent science surrounding protein intake, IGF-1, cancer and mortality.
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Link to study, video and images: https://bit.ly/protein-IGF-1
------Show Notes----------------------------
0:00 Intro
0:20 IGF-1 is insulin-like growth factor 1.
0:45 The paper states that low protein intake is associated with a major reduction in IGF1, cancer and overall mortality in ages 65 and younger.
1:43 The data set for the study is small, making relative risk appear to be worse.
2:20 Low levels of IGF-1 are as bad as having chronically elevated levels of IGF-1.
3:00 IGF-1 increases as much as 20-fold during exercise.
8:15 IGF-1 is increases are triggered by the brain.
8:45 If testing IGF-1, you may also want to test the relationship with binding protein.
10:50 Low levels of IGF-1 correlate with chronic disease.
12:30 IGF-1 is neuroprotective, through repair processes and preventing chronic neuroinflammatory processes.
12:56 IGF-1 mediates the expression and release of the protective molecule, nitric oxide.
14:30 Your protein intake should match your activity levels.
15:20 Make exercise the foundation of your life.
A new study finds obese individuals are nearly 11 times more likely to spread SARS-Cov-2 to close contact compared to lean counterparts. Weight loss and metabolic health are inextricably related to public health and we should be encouraging physical fitness and whole food nutrition if we're serious about saving lives.
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Time Stamps:
00:00 Obese people are almost 11 times more likely to spread the virus that causes COVID19 than their thin counterparts.
00:15 The majority of people who become seriously ill from pathogens are overweight or obese.
03:05 The probability of high spreading increases with increasing body mass index.
04:18 Immune systems of metabolically healthy people are more robust, so the viral load is lower.
06:45 Overweight individuals carry more virus.
07:10 Show that you care by losing fat and becoming healthier.
Tyna Moore, ND, DC, discusses nutrition and lifestyle strategies to balance hormones, alleviate joint pain and improve immune resilience.
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-------------------Time Stamps----------------------
02:40 Dr. Moore’s PRP patients who were not metabolically sound would have lipids in their blood, making it cloudy, even if they were fasted.
07:50 You are not your diagnosis.
08:45 You give yourself your autoimmune disease.
09:15 Strength and conditioning is a vital needed therapy.
10:40 Hormones will remain out of balance until your metabolic health is in order and your metabolic health will only get in order if you build muscle.
15:25 Doctors, evaluate your patient before looking at imaging.
17:00 We can all do something to strengthen our bodies and improve our resilience.
25:10 Your immune system and your metabolism are two sides of the same coin.
25:50 The virus induces fire in your system. When you are inflamed, you waste.
26:40 You can be a hot mess of inflammation before the virus.
27:40 The virus can enter a highly inflamed person without it triggering the immune system.
29:10 Post viral syndrome is a real thing.
36:20 Hydrotherapy can be as simple as sitz baths, alternate sitting (your perinium) in shallow cold water and warm water.
36:50 Clinics that used constitutional hydrotherapy (towels hot and cold on the chest), had great outcomes during the Spanish Flu pandemic,
37:14 How well you tanned, at the old time sanitoriums, was indicative of your outcome.
43:30 Studies of COVID long haulers are 30 to 90 days later, so it may be just a long recovery, rather than long hauling.
45:10 COVID is likely a vascular disease.
46:55 Vaccinated people may have compromises in their immune system against further strains.
47:55 Have your metabolic health intact to prepare for any viral exposure.
55:45 Eat according to your instinct, once you have been eating clean and taking good care of yourself.
57:20 Blood sugar dysregulation starts in the quads.
01:00:05 Hormone balance is reflected in libido, sleep, strength and muscle building, and appetite.
01:02:15 Keep your waist circumference in check.
01:04:15 Eat your protein and fat first. If you are going to eat carbs, eat fat with it.
Thomas DeLauer and I discuss why strict ketosis is not needed for everyone, the importance of exercise and calorie cycling.
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Toned trainer says light weights, high reps don’t give you the results you may be hoping for. Mother of three shares tips about transforming your body at any age.
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-------------------------Time Stamps-----------------------
0:00 Intro
2:40 Weightlifting was empowering. But Tara’s body really changed when she dialed in her nutrition.
7:05 Your body does not thrive in an environment of self-hatred.
13:40 Mental health inner work and physical health/fitness outer work grow in parallel.
15:07 Be curious about what your body is capable of.
19:50 Tara lost 40 lbs from weightlifting and eating whole foods.
22:20 Women, work as hard as you can toward muscle growth, and you will lean out and have a toned look.
26:10 If you are pursuing muscle growth, you can have a little protein or carbs sometime in the hour after your workout.
26:50 In an intense workout, you are in fight/flight mode.
28:10 Skeletal muscle and hormones adapt to your biologic rhythm. Be consistent with workout timing.
30:50 Tara does not take days off from going to the gym at her scheduled time.
32:40 Tara rotates workout focus through strength (1-4 heavy reps), hypertrophy (8-12 rep) and muscular endurance (12-15 reps).
35:20 The reason most people do not get results in a short period is because they do not go intense enough..
40:10 Compound movements get the most activation and are good if you are traveling.
41:40 Heavy compound movements creates a hormonal adaptation response afterward.
42:30 True high intensity cannot be maintained for 30 seconds.
49:33 Muscles are carb-sponges.
53:00 Going to bed early has been life-changing for Tara.
58:40 Ask your body what it needs, listen and act.
Twenty minutes of sun exposure increases testosterone in men and romantic passion in women, new study finds.
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Dr. Anthony Chaffee, MD is a former professional rugby player and now neurosurgical resident. He shares amazing nutrition tips about staying lean, healthy and strong.
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-----------------Time Stamps-----------------------
0:00 Intro
4:14 Brown fat makes thyroid hormone when you get very cold and start to shiver.
13:50 Average brain size and height of humans has gone down since the agricultural revolution.
18:55 There are 10,000 times more naturally occurring poisons in vegetables than in pesticides we spray on them by weight.
25:27 Humans are carnivores.
27:00 Fructose gives a dopamine response to the addiction centers of your brain.
27:40 Fructose kills the same area of the brain as meth.
28:48 Fructose is highly toxic.
29:30 Cheat days keep you addicted.
36:00 Fructose in fruit and honey worsens metabolic syndrome and fatty liver disease.
43:15 If carbohydrates were required to prevent low thyroid, our ancestors would not have survived.
44:30 There is no essential carbohydrate.
46:00 Dr. Chaffee’s Hashimoto’s patients have recovered or are recovering on a carnivore diet.
54:04 Cancer is a metabolic disease, not a purely genetic disease.
54:30 Chronic disease rates increased exponentially since we decreased consumption of fat, cholesterol and red meat and increased fruit and vegetable consumption.
55:30 People on a ketogenic diet have healthier, more in number and more effective mitochondria.
56:45 Damaged mitochondria go back to primitive energy generation, fermentation.
58:00 Mitochondria stop the cell from proliferating out of control, which is what cancer is.
58:10 Cancer cells cannot run on ketones. A keto or carnivore diet limits the food supply of cancer cells.
01:00:25 GBM (glioblastoma multiforme) patients can still be alive 8 years after diagnosis with the only intervention being diet and surgical debulking. The tumor can be eliminated.
01:05:30 Eating liver every day is out of proportion to what your ancestors did..
01:11:00 You need fewer nutrients and supplementation on a keto or carnivore diet.
01:14:05 Chronic diseases being treated today are toxicities from a species-inappropriate diet and malnutrition – a lack of species-specific nutrition.
Researchers are discovering how exercise causes muscles to make fat burning hormones and molecules called exerkines. In this show we dive into the details about the health benefits linked with exercise and exerkines.
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Time Stamps
0:00 Skeletal muscle is an endocrine organ.
0:10 Movement stimulates your skeletal muscle organ to release endocrine-like hormones and myokines (aka exerkines) that have systemic effects upon the brain, heart, liver, bone, mood, and more.
1:10 Movement/exercise can have anti-cancer properties.
1:50 Increases in exerkines influence microRNA increases.
2:40 Skeletal muscle is the largest organ of your body by weight.
4:55 Volume and intensity of exercise determines the duration and quantity of release of exerkines.
5:15 Start: Do 3 to 5 exercises for 3 to 5 reps, 3 to 5 sets, 3 to 5 days per week. Do the things you like.
6:00 Exerkines have paracrine and autocrine effects that effect muscle, the entire endocrine system, fat cells, immune system, bone, and brain.
7:30 Habitual exercise can induce sustained elevated increase in exerkines and the associations with disease reduction.
10:15 After exercise, there is a transient increase in proinflammatory interleukins, and a post exercise increase from skeletal muscle with systemic anti-inflammatory properties.
12:10 The anti-cancer effects of exercise go beyond the reduction in bodyfat.
13:30 Exerkine milieu lasts for several hours after exercise cessation.
14:05 Exercise can prevent or delay the onset of neural degenerative conditions.
15:30 Adipose tissue can release exerkines.
16:10 Your liver is a major source of many acute and chronic exercise-responsive cytokines.
17:10 Exercise affects your gut microbiome.
Lexi Joy, MS discusses how proper tongue posture and nasal breathing can lead to deeper sleep, more energy and many health improvements.
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Episode Time Stamps:
04:02 The form of your mouth dictates functionality. It is where enzymes and saliva begin breaking down food. It is where you chew and swallow.
04:34 Nasal breathing synthesizes nitric oxide, a vasodilator. This it helps regulate blood pressure.
06:38 Nasal breathing can be enabled with exercises that reinforce proper tongue position.
07:42 Your nose needs support from your tongue.
08:42 Sleep apnea appliances and training from a biological or epigenetic dentist may correct sleep apnea.
14:42 Your tongue should rest on your pallet just behind your front teeth.
15:52 The maxilla bone may not project forward could be because the tongue does not rest in the correct position, possibly from a tongue tie, from nutrient deficiencies or lack of use of mastication muscles during crucial times of growth.
16:59 The tongue is almost like an orthodontic appliance to hold the maxilla so it grows forward.
19:22 Organic baby formula has seed oils.
21:42 Indigenous people on ancestral diets have well formed jaws. They eat nutrient dense fibrous foods that include animal products.
23.02 In a tongue tie, the frenulum under the tongue, is short. There may be issues with latching for breast feeding.
24:02 Your facial structure is subject to epigenetic factors, not just genetics.
25:22 The root cause of most mouth breathing is having a small mouth, not big enough for the tongue.
27:37 Nose breathing is learned in part via breastfeeding.
28:07 Teeth imprints on your tongue may be an indication that your tongue is too big for your mouth.
30:32 An inability to breathe through your nose may be from food sensitivities.
32:07 Fat soluble vitamins play a key role in jaw development: A, D, E and K, with good fats, especially those from animals.
33:36 The perception of the Mediterranean diet is that it is high in fiber with few animal products. In reality, it is a seasonal diet with near daily consumption of red meat, fish, seafood, poultry, eggs and dairy.
51:22 Dermal fillers and other cosmetic procedures do not address the root cause of the problems in the face.
The consensus in the medical community about the importance of low-density lipoprotein cholesterol (LDL-C) reduction is finally shifting. Ample research shows that elevated triglycerides and triglyceride-related lipoproteins are more problematic than LDL-C when it comes to the risk of heart and metabolic disease.
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Link to Video and Research:
Time Stamps: bit.ly/3JjJTbH
0:45 Triglyceride-rich lipoprotein is a hallmark of diabetic dyslipidemia. It cannot be controlled by statins.
4:50 Remnant cholesterol is independently associated with the onset of diabetes.
5:33 Remnant lipoproteins are a consequence of lipid absorption from the GI tract.
6:50 Apo-B is on the extra cellular surface of atherogenic vLDL, IDL, LDL, and remnant lipoprotein.
7:40 HDL have the Apo-A1 protein on the extra-cellular surface.
8:35 Test your Apo-B to Apo-A1 ratio and your vLDL, LDL and remnant lipoprotein assessment.
9:15 IDL and vLDL are enriched in triglycerides and cholesterol and drive inflammatory processes.
9:45 Statins are anti-inflammatory.
10:45 Remnant lipoproteins drive metabolic disease by increasing ectopic lipid deposition.
11:35 Remnant lipoproteins induce endothelial dysfunction.
12:00 Clotting cascades can be driven by remnant lipoproteins.
13:35 Remnant lipoproteins can penetrate the arterial wall and become trapped and oxidized, creating plaque.
15:00 Remnant triglyceride rich lipoproteins are more atherogenic than LDL cholesterol.
15:50 Dietary fat composition can render lipoproteins more oxidizable.
17:00 Request the labs listed on page 1 of the Bloodwork Cheat Sheet. Do fasted labs then non-fasted lipid levels.
18:15 Lipid Load Test: if your blood triglycerides are more than 220 nanograms/ml, you have difficulty processing fats in the post meal window.
18:55 Lose weight, especially around the abdomen.
19:35 Eat a low carb diet.
20:05 Exercise regularly, both resistance training and aerobic exercise.
20:25 Statins lower triglycerides 20 to 30%. They also induce insulin resistance, which increases triglycerides.
20:55 Omega 3 fats reduce triglycerides. Test your omega 3s.
23:05 Optimal fasting triglycerides are around 60 and 70. Postprandial triglycerides should be less than 180.
Muscle quality is linked with higher odds of fat gain, poor metabolic health, heart disease and chronic disease. In today’s show we discuss more about this emerging science and ways to support muscle health and quality.
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The next Blood Work MasterClass starts Tuesday July 19th, 2022: This two-part live webinar and video series will teach you about patterns and trends in your blood work to help you optimize your health and lifespan.
Follow this link to RSVP: https://courses.highintensityhealth.com/store/hgwDdo2p
Link to video and images: https://bit.ly/muscle-quality
Time Stamps:
0:15 Poor muscle quality increases the probability of poor metabolic health, which increases the possibility of cancer, dementia, Alzheimer’s, heart disease, and autoimmunity.
0:45 Low muscle quality increases your odds of dying prematurely.
4:30 Differences in mid-life leisure can positively reduce the risk of impaired mobility in your older age.
6:20 Fat can accumulate within and outside the muscle, leading to functional decline and muscle quality.
9:42 Ageing is associated with a decline in muscle mass and muscle strength. This starts in your 30s and 40s.
9:55 Muscle loss per year from .4% to 2.6% per year.
10:22 Strength loss per year 1 to 3% per year. Decline in muscle power is even greater.
10:55 Doing resistance training to failure a few days per week helps to preserve fast twitch muscle fibers that generate force and strength.
12:10 Consider taking a power lifting class so you can understand how to build strength.
13:50 Fast twitch muscle fibers (type 2b fibers) are recruited during high intensity activity.
14:05 Type 1 muscle fibers are recruited during low intensity activity.
14:25 Be explosive in your training. Your last rep should be challenging.
14:45 The neuronal aspect of your muscle, high force motor units, becomes dysregulated first.
15:35 The intermuscular (between muscles) and intramuscular (within muscle) fat accumulation underpins poor muscle quality and causes insulin resistance within the muscle.
17:20 Muscle architecture improvements are possible with just 4 to 5 weeks of regular resistance training. This precedes changes in muscle size.
New study finds just 6% of Adults under 65 and only 0.4% of those over 65 have optimal cardiometabolic health, putting them at increased risk for infections.
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Arena, R., Pronk, N. P., Laddu, D., Whitsel, L. P., Sallis, J. F., Lavie, C. J., & Network, H.-P. (2022). Mapping One Million COVID-19 Deaths and Unhealthy Lifestyle Behaviors in the United States: Recognizing the Syndemic Pattern and Taking Action. The American Journal of Medicine, 1–22. http://doi.org/10.1016/j.amjmed.2022.06.006
O’Hearn, M., et al. (2022). Trends and Disparities in Cardiometabolic Health Among U.S. Adults, 1999-2018. Journal of the American College of Cardiology, 80(2), 138–151. http://doi.org/10.1016/j.jacc.2022.04.046
Ducrot, P. (2022). Severe hospital events following symptomatic infection with Sars-CoV-2 Omicron and Delta variants in France, December 2021 – January 2022: a retrospective, population-based, matched cohort study, 1–13. http://doi.org/10.1101/2022.02.02.22269952
Polycystic ovary syndrome (PCOS) is a common condition impacting roughly one in four women of reproductive age. , In this show we discuss natural ways to reverse the underlying factors driving PCOS.
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Links to Studies, Images and the Video Version: https://bit.ly/3nMt9QJ
Time Stamps
00:04 PCOS (polycystic ovarian syndrome) is about 1 in 5 of women of childbearing age.
00:26 The root cause of PCOS is poor metabolic health.
01:54 Ovaries hyper secrete androgens that are linked with challenges within the ovaries and the formation of water-forming cysts.
02:39 Hormonal birth control is frequently prescribed to increase sex hormone binding globulin and neutralize the elevated androgens.
04:04 Some cytochrome P450 enzymes are involved in the formation of steroid-like hormones, like testosterone.
05:04 Insulin and IGF-1 increase the activity of a cytochrome P450 enzyme called CYP17A1, which then increases testosterone, dihydrotestosterone, and DHEA within the ovaries.
06:36 Excessive levels of androgens cause hair loss, infertility, lack of ovulation, and cause the formation of water forming cysts within the ovaries.
08:24 Autoimmunity often co-occurs with PCOS.
08:44 Deliberate cold exposure helps metabolic health by stimulating brown and beige fat cells.
09:54 Metabolic health increases the activity of enzymes that create hormones. It does the inverse in men and women.
10:04 Men’s poor metabolic health drives the formation of extra estrogen.
10:14 Women’s poor metabolic health drives the formation of extra testosterone.
12:44 97% of obese women have PCOS. 65% of non-obese women have PCOS.
13:14 Fat cells secrete hormones, called adipocytokines. One of these is leptin.
13:54 Leptin decreases activity of T-regulatory cells that help to prevent autoimmunity.
16:04 Belly fat cells convert androgens into estrogens. This is impacted by insulin.
18:14 Nutrition and exercise are fundamental ways to address poor metabolic health.
18:24 A ketogenic or low carb diet is helpful because it manages blood sugar and insulin, and ketones have immune signaling properties.
19:24 Intermittent fasting can support glycemic variability and improve insulin sensitivity.
19:46 Time restricted feeding with a 16 or 18 hour fast is also helpful for longevity, burning fat, and supporting metabolic health.
20:14 Poor sleep exacerbates insulin resistance. Tape your mouth shut when you sleep.
21:24 Resistance training decreases androgens in women with PCOS. All exercise supports underlying metabolic dysfunction.
22:24 Magnesium is helpful for supporting insulin sensitivity.
23:15 Myo-inositol and inositol makes ovaries more sensitive to insulin, preventing the increase in androgens.
24:04 Vitamin D is involved in blood sugar regulation, immune health, and sleep quality.
24:19 Gut health is important to metabolic health. Eat real food and ferments.
24:54 Berberine hydrochloride, 500 mg 1 to 3 times per day, is a natural Metformin.
Studies Mentioned
Witchel, S. F., & Plant, T. M. (2020). Intertwined reproductive endocrinology: Puberty and polycystic ovary syndrome. Current Opinion in Endocrine and Metabolic Research, 14, 127–136. http://doi.org/10.1016/j.coemr.2020.07.004
Stefanaki, C., Bacopoulou, F., Kandaraki, E., Boschiero, D., & Diamandi-Kandarakis, E. (2019). Lean Women on Metformin and Oral Contraceptives for Polycystic Ovary Syndrome Demonstrate a Dehydrated Osteosarcopenic Phenotype: A Pilot Study. Nutrients, 11(9), 2055. http://doi.org/10.3390/nu11092055
Moghetti, P., & Tosi, F. (2020). Insulin resistance and PCOS: chicken or egg? Journal of Endocrinological Investigation, 44(2), 233–244. http://doi.org/10.1007/s40618-020-01351-0
Scarfò, G., Daniele, S., Fusi, J., Gesi, M., Martini, C., Franzoni, F., et al. (2022). Metabolic and Molecular Mechanisms of Diet and Physical Exercise in the Management of Polycystic Ovarian Syndrome. Biomedicines, 10(6), 1305. http://doi.org/10.3390/biomedicines10061305
Witchel, S. F., & Plant, T. M. (2020). Intertwined reproductive endocrinology: Puberty and polycystic ovary syndrome. Current Opinion in Endocrine and Metabolic Research, 14, 127–136. http://doi.org/10.1016/j.coemr.2020.07.004
Optimal management of polycystic ovary syndrome in adolescence. (2015). Optimal management of polycystic ovary syndrome in adolescence, 1–8. http://doi.org/10.1136/archdischild-2014-306471&domain=pdf&date_stamp=2015-06-22
Dr. Elly Michelle discusses how scaling back on the cardio, prioritizing weight lifting and healthier whole foods can improve body composition, hormonal health and fertility.
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--------------Show Notes------------------------
0:00 Intro
2:00 Dieting impacts hormones.
2:20 Under fueling and over training is a huge stress to metabolic function and can cause hypothalamic amenorrhea.
5:15 Low thyroid hormones may also be a result of chronic dieting and over exercising.
7:48 Birth control pills suppress ovulation by shutting off the brain’s communication with the ovaries.
9:48 Hormones are key your overall wellbeing and health.
11:50 You need energy and the right nutrients to work through hypothalamic amenorrhea.
12:20 Patients on plant-based or plant-forward diets are often low in nutrients essential for hormone function and detoxification.
14:15 B vitamins are important for fertility, hormones, detoxification, brain function and energy.
18:45 The best way to improve health is to focus on building muscle mass.
21:30 Women need to prioritize muscle, especially in the legs. You can’t build muscle if you are under eating.
23:30 Carbs are anti-stress. When you have muscle, you can better control glucose/insulin.
25:10 The days post training are repair and muscle building days. Dr. Elly fuels recovery days as well as training days.
30:45 A restrictive diet may not be beneficial for women dealing with health issues.
35:00 We should be focusing on body composition and not BMI.
36:40 You lose your fast twitch fibers in your muscles as you age.
37:00 It is harder to build muscle as we get older.
37:30 If a woman over the age of 65 falls, there is a 50% chance that she will be able to walk again.
39:10 Estrogen is anabolic and protects your bones.
40:00 Oral contraceptives impede body composition change from strength training.
53:26 Elly created a Fueled and Feminine Metabolism Methodology.
56:40 Breast implant illness is an inflammatory response with a wide variety of symptoms.
New research finds exercise offers many of the same health benefits linked with intermittent and prolonged fasting. Here’s why you may want to consider backed off on fasting and focus on these types of exercises, instead.
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Time Stamps
01:45 Fasting protocols are used to improve aspects of health.
02:30 There are downsides to fasting. In some circumstances, it can increase protein catabolism and mess with hormones.
04:10 Prolonged fasting is for people who are sedentary.
RELATED: Check out the Autophagy Enhance MasterClass:
05:40 Exercising fasted does not lead to a good workout.
08:45 Prolonged fasting accelerates muscle loss.
09:15 Muscle Quality Index: muscle quality is linked to prevention of age-related diseases.
11:57 Exercise accelerates the same mechanisms that increase with fasting.
13:00 In a prolonged fast, you deplete liver and muscle glycogen, dropping your blood glucose.
13:50 Resistance training paired with time restricted feeding is the best of both worlds.
16:10 Mike feels better and is getting stronger now that he has backed off on his fasting frequency, intensity, and duration.
18:00 Ketones (BHB) help prevent muscle catabolism.
19:00 If you are insulin resistant and you lack the transport mechanisms to deliver ketone bodies into your muscles, your body will try to make glucose out of the amino acids in muscle.
21:25 Your ancestors ate heartily in summer when food was abundant and fasted in winter when food is scarce.
22:25 For body composition, stop eating at least 3 hours before your desired bedtime.
23:40 The minimum effective amount of fasting is 12 – 14 hours.
Related: The Ideal Feeding Window for Sleep and Healthy Body Composition
27:35 If something isn’t working for you, it is time to change it up.
29:25 Exercise induces autophagy with greater intensity and more quickly than fasting.
35:11 Exercise at the same time every day.
38:15 Multiple resistance training sessions during the day can be as effective as all at once.
Dr. James DiNicolantonio shares amazing tips about how salt, hydration and sauna strategies can help improve strength and exercise performance.
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Time Stamps
03:15 Maintain your muscle and cardiovascular health through exercise. Reduce the risk of sarcopenia with resistance training, 30 – 60 min 3 – 4 times per week. Running at 60 – 70% of your max heartrate boosts your endurance. HIIT or super maximal interval training 2 – 3 times per week helps your cardiovascular system.
07:10 Preloading with salt and fluids is 10 to 20 times better than other supplements. Dosing salt correctly, allows you to exercise up to 20 minutes longer. Beta alanine allow you to vigorously exercise 1 to 2 minutes longer.
07:40 The main benefit from preloading with salt and fluids is from the boost in blood volume prior to vigorous exercise. You have an 8 to 10% drop in blood volume within 5 minutes of vigorous exercise. The biggest adaptation during vigorous endurance exercise is the attempt to increase baseline blood volume.
08:54 Elite athletes have a 40% increase in blood volume over typical males and females. High doses of salt and fluids should be reserved for just prior to competition.
10:32 Dehydration acclimation, inducing mild amounts of dehydration multiple times, can help build blood volume.
12:05 Before a typical workout, you can ingest 1,000 mg of sodium and 10 to 16 ounces of fluid. High levels used for competition would be 3,000 to 4,300 mg of sodium and about 26 ounces to 33.8 ounces of fluid. This matches to saltiness of your blood.
13:40 Increased blood volume increases cardiac output, decreases oxygen demand on the heart and gives you a larger volume to dissipate heat. We lose blood volume to sweat. You can better pull waste from your cells and better deliver nutrients.
15:30 Sauna therapy is similar in metabolic adaptations to dehydration therapy. When you become heat activated, your baseline core body temperature becomes lower. You have a larger pool to soak up heat. You can train and perform longer before the enzymes that produce ATP start shutting down.
16:05 When you are heat activated, your sweat becomes more dilute. You lose fewer electrolytes. The diluted sweat evaporates faster, so your cool faster.
16:34 To become heat activated, you need to do a sauna session every day for 2 weeks or so, raising your core body temperature to 101.3 and maintain it for 20 to 30 minutes. You can go as few as 4 days per week, but it will take you longer to achieve being heat activated. The benefits of doing this will last as long as 2 weeks, as long as you maintain a good exercise program.
18:57 Endurance exercisers with large blood volumes typically have good blood pressure. As long as your arteries vasodilate well, and you do not have increased vasoconstriction with increased blood volume, you should not see an increase in blood pressure.
20:07 Body temperature is highly influenced by circadian biology. Post exercise sauna for 13 sessions, improves performance by about 10%.
23:28 Postpone your cold plunge for 2 to 4 hours after exercise, if your goal is hypertrophy. Sooner than that inhibits some of your muscle size and strength gains from exercise. Elite athletes plunge directly after exercise to limit inflammation and accelerate recovery.
26:55 Exercise timing is individual and depends upon whether you are a morning person or a night owl. About 8 hours after you wake up is typically when you perform at your best. Your cognition is shot for a few hours after vigorous exercise. Exercise close to bedtime impacts your ability to go to sleep.
29:20 Avoid caffeine at least 6 hours before bedtime.
31:48 If you are a vegetarian, you are not getting many nutrients found in red meat. Carnitine is important for fat oxidation for fuel. Carnosine is an advanced glycation end product inhibitor and buffers acid produced during exercise. Beta alanine boosts carnosine levels. Taurine is an amino acid that helps with blood pressure, blood flow, antioxidant status in the central nervous system.
33:45 Red meat is more nutrient dense than chicken. Pork is 10 times higher in thiamine (vitamin B1). Consume liver (for vitamin A and copper) and heart (for coQ10) on a fairly consistent basis. Many of us are deficient in vitamin A and copper and anemia is driven by this.
35:10 Creatine improves cognition. 50% of methylation is for the creation of creatine in your body. Supplementing frees up that effort for you body.
36:35 Supplementing 3 to 5 grams of creatine per day brings most benefits. Eating red meat may not get you to that level.
37:20 The more hydrated your muscle is, the better blood flow, oxygen delivery and pump you get. Your muscle is about 75% water. Creatine enhances cell hydration.
38:40 Supplementing with creatine at doses of 5 grams per day is completely safe.
39:40 To induce hypertrophy, the key is to go near or to failure. Heavy weight is not necessary. Inositol helps to improve insulin sensitivity, thus preserving muscle mass.
41:51 For prolonged vigorous explosive activity, preloading with carbs improves performance. It helps you to tap your muscle glycogen reserves. There are benefits to training fasted. Metabolic flexibility is when you can burn either fats or carbs.
42:50 It is taxing to force your body to make glucose, rather than ingesting exogenous glucose.
45:00 Longevity populations are generally smaller and have less muscle mass than Americans, so they can get away with lower protein intake. Our needs are higher.
46:42 Exercise improves insulin sensitivity. Insulin resistance chronically elevates mTOR.
48:40 Elevated LDL (outside of genetic influences) is not a risk factor for increasing heart disease, in the face of good insulin sensitivity, low triglycerides, and good HDL.
49:30 Oxidized LDL is a contributor to heart disease. The amount of linoleic acid in LDL influences oxidation. Eating heart for ubiquinol and eating high quality meat for carotenoids, helps to protect LDL from oxidation. Increasing olive oil consumption increases monounsaturated fats in LDL, decreasing susceptibility to oxidation.
51:30 When you replace animal fats with vegetable oils, there is an increase in all-cause mortality. LPa is a functional marker of oxidation, with elevated LDL.
55:05 Salt intake recommendations are based upon expert opinion, not clinical evidence, or meta-analysis. Lowering salt intake barely lowers blood pressure. Some may have an increase in blood pressure with the decrease of salt intake. Decreases in blood pressure from reducing salt is from depleting blood volume. Stress hormones increase.
56:00 When you go below 3000 mg of sodium, all the stress hormones increase. Insulin resistance increases as well. 3000 to 5000 mg of sodium is associated with the least amount of rise in stress hormones and the lowest amount of risk of cardiovascular disease.
Thick, viscous blood is linked with heart disease development and blood clots. Learn how to assess your blood viscosity and ways to reduce it.
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Blood work cheat sheet: https://bit.ly/3dyy4zM
Link to research and show notes: https://bit.ly/blood-viscosity-tips
Time Stamps:
00:05 Therapeutic phlebotomy may benefit high ferritin and hemoglobin in men and in post-menopausal women.
00:30 Donating blood once or twice a year brings down stored iron.
00:35 Iron overload and iron excess can drive the process of cardiovascular disease.
01:35 Iron depletion by phlebotomy improves insulin resistance in patients with non-alcoholic fatty liver disease.
01:45 Insulin and hyperinsulinemia cause changes in iron metabolism, iron absorption and iron physiology, and ferritin metabolism.
02:41 Excess iron gets stored in your liver, pancreas, and heart, and can impact your brain.
03:35 More than diet influences iron levels.
06:00 You need iron to transport oxygen in your hemoglobin.
07:18 Iron and ferritin are acute phase reactants.
08:45 COVID 19, even the omicron variant, may increase blood viscosity/thickness.
09:35 Free iron accelerates the process of the oxidation of LDL.
11:15 Ferritin stores iron. It is amino acids that hold molecules of iron.
12:50 Exercise helps with iron metabolism and your cardiovascular system.
14:15 High ferritin and high hemoglobin and hematocrit mean that there is a lot of free iron floating around.
17:50 Phlebotomy therapy for study participants with non-alcoholic fatty liver disease showed improvements in ferritin, hemoglobin, liver enzymes and markers of insulin sensitivity.
21:40 High frequency blood donation is protective against cardiovascular disease and reduced relative risk of having a heart attack.
Poor metabolic health alters collagen production, accelerating the aging of skin as well as leading to joint pain and tendon problems. This new Electrolyte + Creatine Combo can help you crush your next workout: https://bit.ly/electrolyte-stix
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Link to research: https://bit.ly/3MM6m1l
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HIH10
Time Stamps:
0:25 Study
1:26 Image: how collagen gets scrambled from poor blood sugar control
2:40 Root Cause
4:00 Tendon rupture and diabetes
4:57 Pre-diabetes and tendon issues
5:03 Poor metabolic health instigates changes at a cellular level within collagen production and stem cell generation.
5:20 Diabetes affects collagen sliding and disorganization of collagen.
9:00 Advanced glycation end products are created when glucose attaches to proteins, changing the structure of the protein. Structure equals function.
10:00 Glycating of collagen peptides leads to a reduction in elasticity and the thickening of tendons.
10:45 When you lose weight, osteoarthritis improves, partly because inflammation has been reduced.
13:00 There can be more fat deposition and changes in mineralization within the tendon/collagen.
13:10 Take vitamin K with your vitamin D, so calcium is deposited in bones, not soft tissue.
13:37 There is reduction in type 1 and type 2 collagen peptide production and reduction in stem cells, because of glycation.
14:46 Hemoglobin A1C is a direct measure of glycation. Over 5.5% may indicate that your collagen may glycated as well.
15:25 Triglycerides (over 80), liver enzymes, fasting insulin, or fasting glucose elevations are other indicators of possible glycation.
17:13 Circadian rhythm is important for blood sugar control.
17:30 Berberine hydrochloride can improve gut hormones and improve metabolic health.
Two recently published studies have been used by skeptics to claim fasting is pointless.
“You can stop intermittent fasting now,” one sensational headline wrote.
However, there were between-group differences in other important metrics, like glucose, triglycerides and more. Let's break it down...
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Link to Show Notes and Video: https://bit.ly/3GReNXL
Show Notes:
00:45 A year-long TRF study compared caloric restriction with caloric restriction within an early time restricted window of 8 a.m. to 4 p.m. Compliance may have been an issue.
02:05 There was a greater reduction in triglycerides and other proxies of metabolic health early in the study.
04:00 When you eat your last meal is independently correlated with bodyfat percentage. Complete your last meal before 6 hours of the mid-point of your sleep.
05:00 Exercise with time restricted feeding protocols enhance the health benefits.
06:20 Metabolic rate was significantly reduced in participants who continuously restricted their energy intake compared to alternate day fasting participants.
08:55 The study calorie restriction/IF with calorie restriction was conducted during COVID, so some follow up tests were not done.
10:26 This study did not allow participants to select their eating window.
12:53 Fasting may be an easier way for many to get into an energy deficit for weight loss.
14:15 There was a more significant reduction in blood triglycerides in the IF group.
16:05 We need to consider other changes in metabolic parameters, reduction in triglycerides, as well as changes in body composition in study results.
One characteristic of ageing is decreased secretion of the adrenal androgens, DHEA and DHEAS. Termed adrenopause, this condition is problematic people over 40 because DHEA contributes to 50% and 100% of testosterone production in men and post-menopausal women, respectively. Support your Circadian Rhythm and sleep with MYOXCIENCE's targeted adrenal support nutrients in the morning and evening:
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Link to video, research: https://bit.ly/3N0ZI8s
Time Stamps:
00:10 Adrenopause is when your adrenals go into a state of decline.
00:30 About 75% of estrogens and androgens come from adrenals in post-menopausal women.
01:00 Adrenopause can appear as low DHEA, low cortisol, low cortisol awakening response, and low libido.
01:40 The adrenal medulla is the innermost portion of the adrenal gland.
01:45 Adrenal glands make epinephrine and norepinephrine.
02:00 The zona reticularis and zona fasciculata are where cortisol and other corticosteroids are released.
02:50 Cortisol should be high in the morning and lower at night.
03:30 Atrophy of portions of the adrenal glands can lead to adrenopause, which is linked with sub-optimal testosterone, poor immunologic responses, aberrant changes in estrogen and vaginal dryness.
05:40 DHEA is metabolized into testosterone, dihydrotestosterone, and estrogen, as well as affect immunologic health, brain tissue and other aspects of physiology.
07:10 Men should test DHEA before considering HRT.
08:10 You can test serum DHEA sulfate, the storage form of DHEA.
08:50 The DUTCH plus complete tests your cortisol awakening response, DHEA, melatonin, estrogen metabolites and progesterone.
09:45 Supplement timing: You may supplement adrenal glandulars and thyroid extracts in the morning and DHEA in the evening.
11:10 General dosing: men – 10 mg/decade of life, women – 2.5mg/decade of life
11:45 Insulin resistance can increase levels of androgens with DHEA supplementation.
12:20 Exposure to morning sunlight and evening sunlight can stimulate your cortisol awakening response.
12:45 The amplitude and intensity of your circadian clock system becomes muted as you age.
Circadian lighting is the latest buzzword in health and medicine. Here’s a full breakdown of all things related to light exposure, sleep and circadian rhythms. Support your Circadian Rhythm and sleep with MYOXCIENCE's targeted adrenal support nutrients in the morning and evening:
Link to video and show notes: https://bit.ly/3wRRKcf
Study Mentioned:
Brown, T. M. et al. Recommendations for daytime, evening, and nighttime indoor light exposure to best support physiology, sleep, and wakefulness in healthy adults. Plos Biol 20, e3001571 (2022)
Time Stamps:
00:00 Specialized cells within your retina sense light and influence your body’s circadian clock system, neuro-endocrine functions, mood, affect, memory, focus, sleep, attention, and hormone regulation.
00:35 Sleep is as important as a nutrient.
01:30 Artificial light at night can impair your attention the next day and impact melatonin and growth hormone release.
02:08 A Lux is a measurement of the intensity of light.
07:00 Mental health disorders should prompt an examination of light hygiene.
07:30 Light influences circadian rhythm, sleep, alertness, mood, and neuro, endocrine and cognitive function.
07:40 Retinal responses to light are important determiners of health, wellbeing and performance.
09:20 Receiving 100 lux or more light exposure in the evening, melatonin is significantly suppressed.
10:30 In intense light, retinal cells seem to transmit messages that it is daytime, relaying chemical cues to the main circadian clock hub suprachiasmatic nucleus (SCN) in your hypothalamus, which is part of your hormonal regulatory system.
11:50 Daylight recommendation is 250 lux at the level of the eye. Being in the car or wearing sunglasses does not count.
13:15 Minimize exposure in the 3 hours prior to your sleep time to just 10 lux measured at the eye. A candle releases about 1 lux. Your phone is about 50 lux.
14:25 Sleep environment maximum ambient light exposure is 1 lux.
15:40 Just 5 lux during sleep has been shown to have significant increases in a myriad of cardiovascular biomarkers.
16:10 Light affects the rate at which you age at a cellular level.
A new study finds resistance training paired with high-intensity intervals is superior to stay state aerobics (cardio) for fat loss and cardiovascular health. Crush your next workout or sauna session with the new Electrolyte Stix by MYOXCIENCE: Use code podcast to save 15% OFF at checkout
Video, Images and Time Stamps: https://bit.ly/3GassZR
Study Mentioned: Dor-Haim, H., Horowitz, M., Yaakobi, E., Katzburg, S., & Barak, S. (2022). Intermittent aerobic-resistance interval training versus continues aerobic training: Improvement in cardiac electrophysiologic and anthropometric measures in male patients post myocadiac infarction, a randomized control trial. Plos One, 17(5), e0267888.
Time Stamps: 0:00 Intro
0:14 Study: Intermittent aerobic-resistance interval training versus continues aerobic training: Improvement in cardiac electrophysiologic and anthropometric measures in male patients post myocadiac infarction, a randomized control trial. Plos One, 17(5), (2022).
1:10 Heart disease is the top cause of death
1:37 Study & exercise parameters overview
2:19 Skip the stead-state cardio, do this instead
3:42 Weight lifting paired with cardio is best
4:23 Why reducing belly fat is important for the heart
4:49 This is important
5:27 Heart Rate Variability (HRV)
5:40 Belly Fat Loss
6:25 How weight lifting burns more belly fat
7:00 Belly Fat Loss specifics
8:00 Summary and conclusions
Circadian rhythm optimization can improve metabolic health and support longevity. Learn ways to match lifestyle interventions with your circadian clock.
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Link to show notes and video: https://bit.ly/3a6Zo9D
Time Stamps:
02:10 A dysregulated circadian clock system causes disease and dysfunction at the cellular level.
02:30 20%-50% of your protein synthesizing genes oscillate on a diurnal rhythm.
03:40 Disease alters the circadian clock system.
04:40 Blood sugar management supplements and pharmaceuticals would be best taken in the afternoon or evening, when blood sugar levels are most erratic.
05:03 Blood lipid level management supplements and pharmaceuticals would be best taken in the evening, when lipid synthesis occurs.
05:54 Decrease inflammatory tone before you go to sleep by doing some light yoga, breath work, take probiotics or curcuminoids.
07:30 Sleep perturbations cause dysbiosis in gut bacteria.
09:40 The intensity of your circadian rhythm is reduced as you age.
11:10 Circadian chronotypes influence the timing of cancer interventions.
12:00 N-acetylcysteine and other antioxidants are best taken in the evening or before bed.
12:40 Results of studies may be inaccurate due to timing.
15:20 Shift workers have a higher incidence of cancer, metabolic disease, and obesity.
14:50 Cold, food, heat, meal timing and exercise influence your circadian clock system.
17:20 Menopause challenges the circadian clock system, reducing the amplitude of the rhythms.
18:40 Young people/children’s circadian rhythm is more light sensitive. Artificial light can be more problematic.
23:00 Fasting and feeding influence your circadian clock system. Break your fast between 11 and 1 pm when your digestive system is primed.
24:45 DHEA antagonizes cortisol’s synthesis and expression.
28:05 Darkness is a circadian cue. Exercise light hygiene.
31:25 Morning cold exposure and evening heat exposure enhances circadian amplitude.
Dieting can slow down your metabolic rate. Learn how to “reverse diet” to increase your metabolic rate and continue fat-loss progress. Crush your next workout or sauna session with the new Electrolyte Stix by MYOXCIENCE: Use code podcast to save 15% OFF at checkout
Link to show notes and video: https://bit.ly/3laQ5b5
Link to Robert's new book: https://amzn.to/3yC9YPY
Time Stamps:
03:15 Competing while keto to preserved lean mass as effectively, if not more so.
05:30 Eating keto after competition helps you to avoid rebound weight.
09:00 Chronic under consumption is common. Your body’s metabolic rate will downregulate to follow suit.
10:05 A period of higher caloric rate gives you a higher metabolism when you transition to a deficit.
11:58 There needs to be balance between the building phase and the cutting phase to achieve growth.
13:20 For about 7 years, Robert has been on a strict ketogenic diet.
14:00 You can compete at an elite level without carbohydrates.
16:00 Testosterone: Higher dietary fat in a ketogenic diet helps to keep testosterone levels stable in the context of a deficit, which is muscle preserving.
19:00 Robert’s testosterone levels remain high during prep by being ketogenic, with high fat intake.
20:20 The harder you train in a caloric deficit and maintain progressive overload principles, sends a signal to your body that the muscle is still in high demand and to preserve it.
21:21 Cardio is a lever to pull.
24:15 Reverse dieting
25:20 It feels better to increase calories, for those who have been undereating.
27:00 Your body benefits from having sustainable times of caloric surplus and caloric deficit.
28:15 Robert trains fasted during all phases of training.
28:50 You won’t need a protein shake to maximize your anabolic state if you are taking in enough protein, calories, and nutrients over the course of 24 hours in your surplus.
30:40 Robert often goes OMAD, with one satiating meal, in the later phases of prep.
33:22 During the last of competition prep/cut phase, Robert incorporates ketogenic caloric refeeds.
35:30 Eating in a stressed state likely compromises your body’s ability to fully assimilate that nutrition.
39:30 Target muscles should be hit twice a week, for natural bodybuilders. Frequency, intensity, and volume are your levers to pull.
39:50 Robert uses an 8-day training split.
43:00 Ground beef and eggs are easily an easy food to track and manipulate for macros.
43:49 The Keto Brick is a good source of dietary fat in the form of steric acid. It is beneficial and tastes good.
45:35 A Nootropic Brick, a brain brick, will be launched soon.
46:00 Robert’s Desert Island Exercise: Deadlifts work a little bit of everything.
Researchers in Europe find that exercise habits in the year prior to COVID exposure decrease severity of symptoms. Crush your next workout or sauna session with the new Electrolyte Stix by MYOXCIENCE: Use code podcast to save 15% OFF at checkout
Link to show notes and video: https://bit.ly/3wiMcqZ
Malisoux, L., et al (2022). Associations between physical activity prior to infection and COVID-19 disease severity and symptoms: results from the prospective Predi-COVID cohort study. BMJ Open, 12(4), e057863.
Time Stamps:
00:02 Physical activity is protective against both moderate and severe COVID 19-like illness.
01:00 People who are physically active are less likely to experience common classic symptoms.
01:53 Exercise is a key therapeutic intervention. It does not need to be structured recreational fitness.
03:45 There are now 7 studies showing that regular exercise and physical activity saves lives.
05:43 MET = Metabolic Equivalent Task.
06:15 Fewer than 30 MET hours per week means that you more likely to have moderate to severe symptoms.
09:45 80 MET hours per week garnered the fewest symptoms.
10:50 40 – 60 MET hours per week is ideal.
12:00 Even walking and gardening are protective.
12:40 There is reduced odds of death.
Heat from sauna and hot tub therapy improves cardiovascular and metabolic health by stimulating heat shock proteins that initiate a downstream series of favorable health improvements.
This new Electrolyte + Creatine Combo can help you crush your workouts and intermittent fasting sessions: https://bit.ly/electrolyte-stix Use code podcast at checkout to save
The first 1,000 people to use this link or my code HIGHINTENSITYHEALTH1221 will get a 1 month free trial of Skillshare: https://skl.sh/highintensityhealth12211 Learn more about how heat shock protein activation from sauna and hot tub therapy can improve cardiovascular and metabolic health
Links to video/research: https://bit.ly/3kZ2JcW
We explore more about:
-What heat shock proteins are and the health benefits associated with their activation
-The link between heat shock proteins, blood flow and blood pressure
-How heat can enhance fat loss and improve blood sugar control
-Using thermal stress: how hot, how long and how many days a week
Aging naturally causes muscle loss, and poor metabolic health hastens the process. Learn how to break this viscous cycling and preserve muscle as you age.
Th new Electrolyte + Creatine combo by MYOXCIENCE Nutrition can help you crush your workouts and intermittent fasting sessions: https://bit.ly/electrolyte-stix
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Links to research, video and show notesh: https://bit.ly/383kKUD
Time Stamps
0:26 You become less glucose tolerant as you age.
0:49 Insulin resistance amplifies the rate of acceleration in the wasting of muscle.
1:05 Muscle stem cells, as you age, cause your muscles to behave like fat tissue.
1:25 Muscle tissue of people who are insulin resistant or diabetic resembles that of age-related sarcopenia.
1:35 Atrogenes drive atrophy.
1:52 60 to 80% of post meal glucose is deposited in skeletal muscle. If there is no muscle, it gets converted into fat.
2:45 About 83% of American adults suffer from some sort of insulin resistance.
3:25 Insulin resistance favors muscle protein catabolism, at the expense of muscle protein synthesis.
6:18 Insulin resistance activates atrophy genes.
6:50 You become more insulin resistant and lose muscle mass as you age.
7:40 Hyperinsulinemia accelerates atherosclerosis (heart disease) and cancer.
10:58 Insulin resistance leads to a decline of mTOR activation in your muscle.
13:00 About .1% of all of your muscle tissue is turning over at any point. Progenitor stem cells are involved in the maintenance and regeneration of your muscles.
14:00 Muscle is the most active site of protein metabolic processes in the body.
14:25 You may get better gains from exercise and resistance training by being more insulin sensitive.
15:10 Background inflammation from insulin resistance can accelerate muscle atrophy.
16:00 To become more insulin sensitive…
According to the CDC’s recently released 2021 figures, two health conditions claimed a combined 3.2 times more lives than COVID-19. This is where you should focus your energy and health resources.
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Link to show notes, video and research: https://bit.ly/top-cause-of-death-2021
A new CDC antibody study finds Omicron caused infection rates to double in the USA, nudging us closer to herd immunity. Crush your next exercise session with the new Electrolyte + Creatine Combo by MYOXCIENCE: https://bit.ly/electrolyte-stix
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Links to research and video: https://bit.ly/3F5d54f
We discuss more about:
-Omicron doubled the number of infections in the USA in just two months
-75% of children under 17 have now seen the whole virus
-Over 60% of adults under 65 have now seen the whole virus
-Implications public health going forward
Just a 15-minute sauna or hot tub session several times a week can improve circulation, reduce blood pressure and boost metabolic health, scientists suggest.
Here’s a quick breakdown of this research and its practical applications:
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Links to video, research & more: https://bit.ly/thermal-stress
Save on High Tech Health, the best Infrared Sauna: https://www.hightechhealth.com
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Recover faster and feel better at home with American Made Ice Barrel
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Time Stamps
00:15 About 83% of American adults have some degree of poor metabolic health.
00:41 Hot tub therapy is significantly helpful for people with type 2 diabetes.
00:58 Blood flow is increased with thermal stress. Cardiometabolic issues correlate to challenges in blood flow.
02:00 Sweating in the sauna can help you excrete heavy metals.
03:03 Living in thermal neutral conditions is linked with higher prevalence of diabetes.
05:00 Get hot on purpose and cold on purpose habitually.
05:30 Heat moves blood from the core to the periphery. Cold exposure returns that blood.
05:40 Exercising muscle moves blood around.
06:00 Thermal stress can significantly help to improve insulin sensitivity.
08:35 Your body is naturally colder in the morning, getting hotter throughout the day. You can amplify this with cold exposure in the morning and sauna or hot tub in the evening.
Most health experts agree that increased body fat and obesity are unhealthy, but new data suggests low muscle mass presents just as problematic a risk for chronic disease and death.
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Link to Video, Images and Research: https://bit.ly/389eWZC
Time Stamps:
0:00 Intro
00:05 Lean Muscle Mass is protective.
02:48 Increased fat mass or low lean mass, is linked with inflammation, metabolic impairments, endothelial dysfunction, high blood pressure and abnormal lipid profile.
04:40 Bioelectrical impedance analysis (BIA) and the DEXA scan can approximate lean mass.
06:00 Over the age of 60, there is less of an association with all-cause mortality with increased fat mass index. Fat mass may then be protective.
10:35 Grip strength gives an approximation of whole-body strength.
13:30 There is a strong inverse association between predicted lean mass and mortality from all causes.
13:44 Higher and lower predicted fat mass is associated with higher risk of mortality from all causes and cardiovascular disease.
15:30 Low lean mass, as you age, is inversely correlated with all-cause mortality.
16:20 Fat mass that is too high and lean mass that is too low are both associated with increased risk for all-cause mortality.
17:10 DEXA is a low dose of radiation.
18:20 Lean mass index is a better predictor of mortality than body mass.
19:00 Waist circumference, fat mass and fat proportion were not associated with mortality, concluded an Asian study.
20.55 There was no gender difference in the lean mass study.
21.10 The relative risk of mortality between the highest lean mass group and the lowest lean mass was 74%.
23.10 Work every major muscle group at least one day each week.
Cynthia Monteleone is an elite athlete and coach to Olympians, numerous high-school and collegiate athletes around the globe. She speaks out the biological differences between men and women and how we can achieve fairness in Women’s Sports. Sponsored: This new Electrolyte + Creatine Combo can help you crush your next workout: https://bit.ly/electrolyte-stix
Use code podcast at checkout to save Link to full video and show notes: https://bit.ly/3uvCwZ5 Time Stamps:
03:00 Gender dysphoria is a medical condition. The ACLU took it as a civil rights issue.
04:10 Women and girls need to be respected and allowed the same opportunities for scholarships and awards.
06:20 There is no ban on trans gender athletes.
06:53 Policies should be in place for every participant to earn their accolades fairly.
07:40 It is claimed that the biological difference does not matter.
08:10 Even with gender reassignment surgery and hormone treatment, male bodies still have an advantage over female bodies.
10:30 Censorship of opposing views is real.
11:20 Title IX was put into place to create an opportunity for a woman to complete in sports and have an equal chance of a scholarship and awards.
13:45 Female competitor safety can be at risk when biologic males compete on teams with females.
15:00 Headlines are used to confuse you.
18:02 Puberty Blockers: Children can get puberty blockers without the consent of their parents.
23:20 Environmental/chemical factors may play a role in sexual development.
24:00 Chemicals in your environment change your hormones.
24:10 True gender dysphoria takes place is the same place in the brain as schizophrenia.
24:40 When a male transitions to female and takes hormones, they are at high risk for heart disease.
28:40 Industrialized nations, with their pollutants appear to be having more sexual identity problems/issues.
39:10 The myonuclei that make muscle fibers are more abundant in males in the womb, than in females.
In January I made a few small tweaks to my nutrition and exercise program and it surprisingly worked: I dropped a full percentage point in body fat while actually putting on muscle. Here’s a few takeaways that you may find helpful.
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A new analysis involving over 140,000 people from 22 studies found “minimal and inconsistent benefits” supporting LDL cholesterol reduction by using statins. Elevated triglycerides, on the other hand, are consistently linked with poor cardiovascular events.
Support metabolic health with MYOXCIENCE Berberine Alpha Lipoic Acid stack: https://bit.ly/berberine-biotin-ala-stack
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New Study: Byrne, P., et al (2022). Evaluating the Association Between Low-Density Lipoprotein Cholesterol Reduction and Relative and Absolute Effects of Statin Treatment: A Systematic Review and Meta-analysis. JAMA Internal Medicine.
Marcus Filly is a former D1 athlete and a six-time top-ranked CrossFit games competitor. We explore ways to build muscle and increase your metabolic rate as well as burn fat with exercise and movement. Crush your next workout or sauna session with the new Electrolyte Stix: https://bit.ly/electrolyte-stix
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Full Video: https://youtu.be/hgDi45CUxH8
**Mike's microphone audio was a little messed up, thankfully Marcus was crisp, sorry about that
Connect with Marcus: https://functional-bodybuilding.com
Time Stamps:
0:00 Intro
0:20 Why you NEED to focus on Muscle
3:00 Who is Marcus Filly
08:42 CrossFit brought more people to the gym to lift weights and get fit.
09:30 CrossFit brought differing modalities together and it brought community.
15:00 Excess training isn't necessary
23:30 Marcus Filly and Functional Bodybuilding
26:00 Necessity has caused the fitness industry to adapt and innovate during lockdown.
31:50 Functional Bodybuilding is a mix of functional training and bodybuilding with an emphasis on looking good, moving well, health and longevity.
35:40 Uncontrolled intensity just to get people to sweat causes injury.
38:40 Most people are not prepared for true high intensity. They do not have the constitution, nutrition, sleep, or resilience to handle more stress.
40:50 GREAT STUFF HERE Marcus’ initial audience was those who had burned out from intensity training.
43:20 Marcus Filly’s program gives each global movement pattern two focused touches each week.
46:57 Classic CrossFit workouts were named, repeatable, potent expression of fitness that paired functional movements. Doing the same workout the next week, shows you how much you have progressed.
53:30 Muscle is Essential! you want good energy balance, a lean physique and fitness, you need to move/be active every day in the hours that you are not training.
56:55 10,000 steps per day is a great goal
01:00:30 Discipline is where you start. It requires discipline to get going, before you can have momentum in anything.
New research finds that age-related muscle loss and metabolic disease are linked via shared molecular pathways. We dive into the science and discuss ways to slow muscle loss and preserve metabolic health as you age. Save on this at-home A1C test by BioCoach: https://bit.ly/at-home-A1C-test
Use code HIH5
RESOURCES: Link to research, images and video: https://bit.ly/3irEFhq
Episode Time Stamps:
0:13 Epidemic of Metabolic Disease
0:24 Pandemic of Insulin Resistance: major problems
0:51 Carb cutting and fasting aren’t the only way
1:42 Muscle Health is essential
2:23 Poor Metabolic Health worsens blood sugar issues
3:00 Blood Sugar fluctuations are inevitable
4:13 Muscle & Metabolic Health
5:02 Muscle loss and diabetes
5:32 At-Home A1C test
8:00 Muscle loss is a major problem
9:00 Muscle loss in the legs, specifically is THE problem
11:54 Walking after meals
13:12 Weight training is key
14:36 Training to prevent disease
16:04 Exercise is the best way to lower blood sugar
18:58 Muscle quality and cancer
Creatine has many health and longevity benefits for women--beyond just increasing strength, which it’s been shown to do even in people over 65. Let's take a deeper dive into this research about creatine for women.
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Link to show video and references: https://bit.ly/3MVUewd
Time Stamps:
00:11 Creatine can specifically help females. Creatine kinase levels and creatine levels change throughout women’s menstrual cycle. Estrogen influences creatine levels and creatine kinase. Peri and post-menopausal women can benefit from creatine supplementation and more creatine in their food.
00:39 Creatine is involved in energy mobilization and metabolism in the brain. It affects glycine and GABA synthesis, and sleep.
00:55 Creatine influences athletic performance, muscular performance. As we age, we lose the ability to retain muscle mass.
01:25 Creatine is involved in helping babies develop in the placenta.
02:00 Creatine is found in chicken, pork, and beef.
02:11 Creatine helps with ATP synthesis and resynthesis in working muscles. It is not an anabolic agent.
02:28 Creatine is very safe for men and women. Early creatine supplements were paired with excessive amounts of sugar.
04:50 With ovulation, when estrogen is higher, there is an increase in creatine kinase and more focus on glucose oxidation. During the menstrual cycle may be the optimal time to supplement with creatine.
05:47 With the reduction of estrogen from menopause, peri and post-menopausal women may benefit from creatine supplementation. There is reduced creatine kinase activity.
06:21 Women have more to benefit from creatine supplementation because body stores are low. Intramuscular creatine levels in women are only 10% compared to that of men.
06:55 Vegan or vegetarian females have the most to gain from creatine supplementation.
07:10 Creatine boosts athletic performance during intense exercise. It helps to re-phosphorylate utilized ATP. ATP becomes ADP when you move your muscles, adenosine triphosphate to adenosine diphosphate. Creatine attaches another phosphorous group to the ADP.
08:10 During pregnancy, post-partum, menstruation, during and post menopauses, creatine supplementation may be important. Sex hormones affect creatine kinase activities and the expression of key enzymes for the endogenous synthesis of creatine.
12:40 Vegan or vegetarian females may want to take about 5 grams of creatine. You may do well with 1 or 2 grams of creatine if you have sufficient red meat and eggs in your diet.
14:08 Anaerobic work capacity, the ability to perform explosive short duration high intensity activities, after 5 days of creatine supplementation, increases as much as 22% anaerobic work capacity.
15:30 During pregnancy (shown in animal models), creatine supplementation enhances and augments neuronal cell uptake of creatine and supports mitochondrial integrity in offspring. This reduces brain injury.
16:00 During human pregnancy, creatine may provide a safe, low cost, nutritional strategy to reduce intra and post-partum complications associated with cellular energy depletion.
16:20 Brain cellular energy production shifts with changes in hormones of menopausal women. They may benefit from creatine supplementation.
17:00 Creatine is a possible countermeasure to menopausal decreases in muscle, bone, and strength, by reducing inflammation, oxidative stress and serum markers of bone reabsorption. Loss of muscle mass with age is linked with insulin resistance and reduced insulin sensitivity.
19:00 Depression rates are 2 times higher among females compared to males. This depression has been directly linked to with hormonal milestones, like puberty and menopause.
19:44 Creatine is involved in the synthesis of neurotransmitters that influence how we feel. There is a positive relationship between cerebral spinal fluid levels of creatine and dopamine and serotonin metabolites.
21:00 There is a 31% greater incidence of depression in adults with low creatine intake. Mood and depression improves with increased creatine intake from diet and supplementation.
22:35 Brain metabolism to support stages of sleep and wavelengths associated with sleep can be improved with creatine.
22:46 Creatine supports greater neuronal ATP resynthesis, impacting memory, attention, and cognition. Brain concentrations vary with age, lifestyle choices and other factors. Sleep deprivation can deplete neuronal creatine levels.
23:30 A loading phase of creatine may be helpful. In general, of benefit may be a loading phase of 10 to 20 grams for about 5 days with a maintenance phase of 2 to 5 grams per day. Mike supplements with creatine before and after exercise (sometimes during). It is not stimulatory.
Vitamin D sure gets a lot of airtime, but Vitamin A is equally as important to immune health and beyond. Here's some new details about this important fatty nutrient should know about.
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Time Stamps:
00:18 Vitamin is as much or more protective than vitamin D.
01:15 The 3 forms of vitamin A are retinol, retinoic acid and retinal. Retinoic acid is the most bioactive form. Cod liver, liver and carrots are rich in vitamin A.
02:22 Vitamin A helps to induce immune tolerance. Autoimmune diseases are characterized by a loss of tolerance. The immune system overreacts to tissues that it shouldn’t.
03:44 You may benefit from increasing intake of vitamin A if you have allergies, skin issues or systemic autoimmune disease. Chronic use of vitamin A, 5,000 to 10,000 IU, may be beneficial.
04:05 If you believe that you have contracted an illness or pathogen, you can do short term supraphysiologic levels of retinoic acid or retinol. For non-pregnant adults, this is between 100,000 and 200,000 IU for several days.
05:20 Retinoic acid increases activity of T regulatory cells.
05:57 T regulatory cells help to pull back unrestrained inflammation and aggression toward cell tissues. Overweight and obese people have lower amounts of T regulatory cells. Leptin, from fat tissue, suppresses functional activity of T regulatory cells.
06:33 If you have a metabolic disorder, like obesity or insulin resistance, you can manifest immunologic disease like allergies, cancer, and susceptibility to severe infection. You can exercise, do some fasting, eat real food and try vitamin D and vitamin A supplementation from diet or supplements.
08:20 Mucosal immunity is immunoglobulin antibodies from T cells in the mucus membranes of your nose, lungs, saliva, and GI tract. Vitamin A helps to prime these immune cells as part of the mucosal memory. Your mucosa is part of your front-line defense, and they are highly influenced by vitamin A and vitamin D.
09:45 The retinoic acid receptor is very close to the vitamin D receptor, and they share signaling pathways.
Bill Harris, PhD has been studying lipids, heart disease biomarkers, omega-3 fatty acids and omega-3 testing since 1980. He’s a wealth of knowledge in the area of how omega-3 fats impact behavior/aggression, cardiovascular disease, triglyceride metabolism and fat oxidation and more.* RELATED: Save on this Omega-3 Index blood spot test using code podcast at checkout
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Time Stamps
01:20 Omega 3s tend to be disregarded by the medical community because they are in the nutritional world.
03:46 The omega 3 index is a risk marker which can be affected by supplementation.
06:09 Every cell in your body has omega 3 in its membranes. If omega 3s are chronically low, your body wears out faster.
06:50 Omega 3s change cell membrane flexibility and fluidity.
07:35 Omega 3s are anti-inflammatory. They can prevent platelets from getting sticky. They lower triglycerides. They lower blood pressure.
10:21 Omega 3 can lower cholesterol.
11:02 Omega 3 and omega 6 work the same on cholesterol.
11:21 When you take saturated fat out of the diet, cholesterol goes down.
11:45 Fish oil pills with no change in diet did not bring down cholesterol levels.
15:17 You need both EPA and DHA, according to Dr. Harris.
18:34 Omega 3s shut down genes that make triglycerides.
19:44 Omega 3s may cool the inflammatory response.
21:04 Omega 3s don’t help with weight loss.
22:20 A study showed that fish oil help preserve lean muscle mass in resistance training and aerobics.
25:37 Omega 3s have been shown to be an antioxidant. Eat fish the day you cook it.
29:04 Individuals who have a history of violent crimes have low levels of omega 3s. Also, prisoners who cause more trouble in the prison, have lower omega 3s.
30:37 People with low omega 3s are more susceptible to panic and anxiety.
32:57 Raising HDL levels does not decrease cardio vascular risk, and some studies show it may increase it.
35:46 The omega 3 index is the amount of EPA and DHA in a red blood cell membrane. The red blood cell is tested because the amount of EPA/DHA is a reflection of the other cells in the body, and it is easier to access.
36:46 The average American tests at 4 to 5% on omega 3s, but 8 to 12% index is the target for optimal cardiovascular health.
39:20 A US Physicians Health study showed that a high omega 3 index is associated with about a 90% lower risk of sudden cardiac death.
40:43 Omega 3s prolong gestation.
42:53 There is evidence that omega 3s help both males and females with invitro fertilization and implantation.
47:04 Retest in 4 to 6 months.
47:15 Bovine digestion destroys precursors to EPA and DHA. There is a misconception that grass-fed beef is rich in omega 3.
51:49 Palmitate levels may be an indicator of de novo lipogenesis. Higher palmitate levels are associated with increased risk for diabetes.
53:31 Higher levels of linoleic omega 6 in blood are protective against cardiovascular disease and diabetes.
57:38 Dr. Harris’ Desert Island Nutrient: Omega 3 is the most missing nutrient from the American diet.
01:00:54 Dr. Harris’ Elevator Pitch: Get the FDA to approve omega 3 testing and get US government recommendation in an official dietary guideline.
01:02:05 Plant-based/land-based omega 3 products require gene modification.
Creatine is a naturally occurring molecule in your body that helps create cellular energy in exercising muscles, among other benefits. We debunk the common myths and discuss the science you need to know about creatine!
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Time Stamps:
00:30 Creatine helps to add phosphorous groups to ADP molecules to remake ATP. ATP is needed to move your muscles.
00:55 The food you eat is broken down into ATP.
01:00 People retained water back in the day when creatine was paired with dextrose (sugar).
03:16 Creatine is a metabolite comprised of 3 amino acids. Arginine, which helps to vasodilate and increase blood flow, glycine, and methionine. Glycine is part of the glutathione tripeptide. Methionine is a sulfur-containing amino acid.
04:15 You have over 100 grams of creatine in your body. It is found primarily in your muscle tissue because they are energetically demanding.
05:30 Some cuts of beef contain 9.6 mg/gram of dry weight of creatine. Beef is rich in creatine, taurine and carnosine. It also has beta alanine.
06:05 Wheat, soy, potato, and corn contain zero creatine, taurine, beta alanine, and carnosine. If you eat red meat, you are probably getting plenty of creatine.
07:00 ATP is fundamental to cellular processes that underpin skeletal muscle contraction during exercise. Muscle stores little ATP. Metabolic pathways are activated to maintain ATP resynthesis.
07:45 Creatine functions mainly at the muscle level.
09:00 Creatine supplementation can be a multifactorial intervention across the lifespan in women with little to no side effects. Creatine is not an androgen. It is involved in energy utilization and recycling.
09:35 Creatine supplementation combined with exercise provides musculoskeletal and performance benefits in older adults.
10:10 Creatine paired with electrolytes can improve power output and strength, because it works during the workout.
11:10 Anaerobic power and strength is improved with creatine paired with electrolytes (magnesium, potassium, calcium, and sodium). There was a 10 to 15% benefit in the intervention group in the WWU study.Improvement/progress is motivating.
15:25 As you age, you naturally lose strength and muscle. Supplemental creatine may help counteract some of the strength loss.
15:55 Electrolytes like, magnesium, sodium, and potassium, are transporters used to aid in the absorption and utilization of creatine.
17:40 Creatine uptake is directly impacted by presence of sodium, chloride, and calcium. Creatine uptake is reduced by up to 47%, when there is no calcium or magnesium in extracellular fluid. When concentrations of sodium and chloride are increased, uptake increases, even with no additional creation concentrations. Sodium and chloride are both needed for transport.
19:10 Electrolytes are often taken after a sauna session or before, during or after a workout. Sauna moves a lot of blood in and out of your core.
The Director of the CDC, Dr. Rochelle Walensky made some egregious statements about how hope and "optimism" influenced health policy that impacted the lives and careers of tens of millions of Americans over the last two years. Let's breakdown the key segments of this 60 minute interview.
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Time Stamps:
Coming soon....
Investigators in Sweden used liver cells to see if mRNA from Pfizer's vaccine can be reverse-transcribed into DNA, as prior research shows the natural course of infection can cause DNA copies of SARS-CoV-2 sequences to be integrated into the genome of infected human cells. Let's explore the details.
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Time Stamps:
1:00 Mike Intro
7:15 Drs. Fauci and Rochelle Walensky of the CDC
8:00 Variants and vaccine escape
20:00 Details of the new study paper
The carbohydrate quantity in your diet may influence your metabolic rate, a new study finds.
Drs. Ben Bikman and David Ludwig and others recently discovered that high-carb diets slow the rate of fat tissue metabolism compared to low-carb diets.
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01:00 It can be easier to lose weight, manage blood sugar and keep triglycerides low, if carbohydrate intake is shifted to days when one is physically active.
02:04 The mitochondria in your fat cells are part of the energy equation.
03:11 Uncontrolled type 1 diabetics have a higher energy expenditure than expected for their lean body mass. The immune system is attacking the pancreas and your beta cells are releasing no insulin.
04:28 Carbohydrates may cause fat tissue to become uncoupled. Composition of carbs in your diet influence the metabolic activity of the mitochondria within your fat tissue.
04:50 Muscle tissue should be tightly coupled so it efficiently converts energy from food to ATP.
05:08 Fat cells should be slightly uncoupled, so it wastes stored lipids. Brown fat cells do not burn fat for energy, it uses it to create heat.
06:20 Consuming 60% of overall energy intake in the form of carbohydrates, causes more tightly coupled mitochondria in fat tissue. This is compared to consuming 20% of energy in the form of carbohydrates. A lower carb diet causes more uncoupling.
07:47 Lower carb diets may cause you fat cells to be more metabolically active compared to higher carb diets. There was a statistically significant difference between 60% carb and 20% carb intake.
09:40 If you are having a hard time losing fat, consider cycling your carbohydrates, or go on a 20% low carb diet. There may be an adjustment period for your workouts. There is benefit to intra-workout carb consumption.
Scientists from Israel make a compelling case that Vitamin D should be a major part of the conversation when it comes to preventing severe COVID-19 and respiratory infections.
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Time Stamps:
0:00 Intro
0:25 Most convincing study to date
4:25 Strange trend in science
5:11 Vitamin D and your immune system
5:38 Various studies show it's protective
5:45 Vitamin D lowers background inflammation
7:00 Vitamin D receptor and NFKB, TNF-alpha and IL-6
8:31 Sunscreen is being recommended often, worsening deficiency
9:35 People over 60 need to consider vitamin D supplementation
9:50 WATCH: This table tells the story!!
11:30 Majority of patients with mild disease had sufficient Vitamin D3 levels
12:41 Super-majority of critically ill patients were deficient in vitamin D
13:07 Pre-infection levels of Vitamin D were assessed in this stuy
Shawn Baker, MD discusses the science behind why you NEED to build muscle as you age and easy ways to stay strong and prevent muscle loss with nutrition and exercise.
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Show Notes
0:00 Intro
02:25 Mike recommends a carnivore diet to his clients with autoimmunity, and they are getting great results.
03:19 Autoimmune disease is becoming more prevalent. Immune modulating drugs can sometimes help. If they work, they tend to wear off. They suppress the immune system. They can have some acute side effects.
04:30 Mental health is improved with a carnivore diet. Systemic inflammation, reduced with this diet, also affects your brain, affecting mood and cognition.
06:45 We have fewer cows in the world than we did 50 years ago, but cows are blamed for greenhouse gas increases. Red meat consumption has gone down 30 to 40% in the US over the past 50 years, yet diseases become more prevalent. Our obesity rate is almost 45%.
08:33 Meat is an essential part of the diet.
08:35 Efficiency of producing beef can be improved with improved nutrition, genetics, and animal healthcare. The US has 90 million head of cattle and produces more beef than anywhere in the world. Brazil has 250 million head of cattle, yet it produces less beef than the US.
09:09 Meat production can be increased through vertical integrated pasturing, pasturing multiple grazing animals together. This could double or triple our output and improve our environmental footprint.
10:29 There are 4 major meat packers in the US. They control 85% of the beef supply. They suppress cattle prices to the ranchers and high cut the prices at the retail end.
11:25 Algae supplements for cattle can almost completely suppress their methane emissions.
11:35 USDA approved facilities are too expensive for ranchers to set up. Work directly with a local rancher.
17:11 Meat is a health food. It is a superior food to most other food in the supermarket.
24:15 An alternative to the Coronary Calcium Score is and AI driven dye contrast study, which also measures soft plaque. A calcium score is recommended at about age 40 to 45, taken every 3 to 5 years.
28:15 The baseline of health is sleep, exercise and nutrition.
29:40 Resistance training is one of the most powerful levers you can pull, with regard to longevity, functional longevity, disease resistance, and metabolic capacity. Continue to challenge yourself. You can put on muscle at any age.
31:30 Resistance training gives objective progress feedback and health feedback. Lifting high volume heavy weight it is aerobic and anaerobic.
36:22 Dr. Baker pushes himself to failure several times a week in several sets in 5 to 20 reps. Super heavy weights raise the risk of injury.
42:52 Try to do some sort of exercise/movement every day. Avoid sedentary behaviors.
44:20 Surgical masks protect surgeons from flying body fluids produced from surgery, not viruses or bacteria. Surgical masks are not worn to protect the patient.
48:35 Carnivore Diet Study (observational) found: Weight loss, feeling better, reduced or eliminated symptoms, 94% of diabetics were able to get off their insulin, and 84% were able to get off all oral medications, including metformin.
57:25 It is very hard to get funding for a study on meat. Most funding is provided by industry to those studies that will be favorable to them.
New research suggests Vitamin D influences the structure and function of fat cells and may even impact how much body fat is stored and released to be burned as energy.
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----------------------Show Notes----------------
0:00 Intro
00:26 Vitamin D is sequestered in fat tissue.
00:30 Vitamin D influences your metabolism
00:58 Vitamin D insufficiency causes a dysregulation within your fat cells,
01:30 vitamin D cutaneous synthesis.
02:25 Vitamin D in adipose (fat) tissue affects,
02:40 When you are overweight and obese, your fat cells become necrotic, and they can die.
03:22 The active form of vitamin D
04:30 Vitamin D exerts significant effects on the formation of fat cells (adipogenesis).
05:00 Sufficient levels active metabolites of vitamin D suppress the accelerated adipogenesis, shown in animal and cellular models.
06:00 Vitamin D2 VS vitamin D3
07:00 Vitamin D3 (Cholecalciferol) is acquired from your food or sun exposure. Food sources are fatty fish, dairy, ruminants, the flesh/skin of vertebrae animals, egg yolks and dietary supplements.
08:10 Vitamin D5, sitocalciferol, is derived from an Ayurvedic herb called Rauwolfia serpentina.
09:05 Your liver is responsible for hydroxylating pre-vitamin D into the somewhat active form, calcidiol. This is what is measured in your blood, 25-hydroxy vitamin D.
09:20 Either your fat cells or your kidney further hydroxylates it into 125-dihydroxy vitamin D, calcitriol, is the active form.
09:55 The conversion from 25-hydroxy vitamin D to the 125 dihydroxy vitamin D is down regulated In fat cells, particularly in overweight people.
12:09 Vitamin D activates the vitamin D receptor. Generally, vitamins are cofactors. Vitamin D receptor is found in your fat tissue, kidney, muscle, and bone. When it is activated, it effects your immune system, calcium homeostasis and binding and many inflammatory pathways.
12:55 The vitamin D receptor impacts lipolysis, the release of lipids from your fat cells for energy.
13:18 Your fat tissues store between 35 and 75% of your total body levels of vitamin D.
13:46 People who have diabetes or insulin resistance or are obese, there is less fat cell turnover, which releases vitamin D that was stored in fat cells. So less vitamin D is released to the resto of the body.
14:00 Vitamin d deficiency is 35 to 40% higher in overweight or obese people, or diabetics.
14:30 Vitamin D impacts many functions within the fat cell, including the upregulation of fat cell creation.
15:08 Lipid accumulation decreases with increasing calcitriol (125-dihydroxy vitamin D) dosages.
15:40 Fat cell inflammation is mediated by leptin.
16:40 Chronic activation of immune system cells can trigger inflammation in obesity related pathogenesis in which insulin resistance is involved.
17:03 Nuclear factor-kappa B (NF-kappa B) transcription factor triggers inflammatory cascades within your cells. Vitamin D can inhibit this NF-kappa B activation.
17:30 Overweight or obese individuals have a higher prevalence of vitamin D insufficiency.
18:00 Dosing of supplemental vitamin D should be based upon body fat and health status.
18:23 Vitamin D impacts calcium metabolism. The balance of calcium affects apoptosis, preprogrammed cell death.
19:35 Serum vitamin D levels
20:00 Exercise helps to promote fat cell health and metabolism. It can mobilize fat cell lipids. Flux of fat cells is healthy. Fasting also promotes a healthy churn of your fat tissue.
22:00 With supplemental vitamin D, there are reductions in fasting glucose, hemoglobin A1C, and increases in triglycerides, improving metabolic health.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
A new Intermittent Fasting study review suggests health benefits linked with Intermittent Fasting are amplified by exercise. We dive into these details and discuss fasting plan options to consider based upon your current fitness level and health. Accelerate your fast with Berberine HCl & Alpha Lipoic Acid by MYOXCIENCE Nutrition: https://bit.ly/berberine-biotin-ala-stack
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Time Stamps:
0:00 Intro
2:06 Fasting is easier than calorie restriction
2:45 Dieting usually fails, customize a fasting program that works for you
3:10 Exercise accelerates the benefits of fasting
3:40 Fasting, metabolic health, high blood pressure and heart disease
5:22 Fasting lowers blood pressure, studies find
6:15 Berberine HCl accelerates your fast
7:15 How fasting causes fat loss
8:06 Fasting doesn’t necessarily catabolize protein
9:30 Ketones are muscle sparing, anti-catabolic
10:32 Time after fasting when fat oxidation increases
11:34 Metabolic Flexibility 101
14:33 Fasting, hormones and the adrenals
17:10 18 Hours of fasting and fat oxidation
19:12 Exercise accelerates the benefits of fasting
21:12 Discovering the right fast for you!
The glycocalyx is a very important gel-like barrier that protects the cells of your lung and blood vessels from inflammatory damage and pathogen invasion. Poor nutrition and common health issues cause this lining to shed, paving the way for infections. ➢ Support Your Sleep with the new Ashwagandha Sleep Aid: https://bit.ly/ashwagandha-sleep-aid
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We discuss more about:
-Why the health of your glycocalyx is important right now
-Ways to prevent glycocalyx shedding
-Why sulfur in the diet is important
-Possible assessment tools for glycocalyx health
Time Stamps:
0:00 Intro
1:02 Shedding of the Glycocalyx is a problem
1:33 NAC and Sulfur in the diet is important
2:50 Germ Theory presented by Louis Pasteur
3:11 Claude Bernard and the terrain theory
4:00 Sulfur helps make the glycocalyx protective
5:20 The paper we’re discussing
6:00 Ashwagandha and sleep
7:30 Measuring your Glycocalyx
7:50 What causes glycocalyx shedding
10:01 Listen to This!! Important Quote
11:26 Sulfur and the Glycocalyx
13:46 Excellent image of the glycocalyx
15:18 Glycocalyx shedding and severe disease
16:47 How to support your barriers (glycocalyx) naturally
Natural immunity (from prior infection) was found to be 6 times stronger during the delta wave than vaccination according to this new CDC report. Let's break it down.
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Time Stamps:
0:19 Israel reported on this six months ago
0:46 New CDC Study reporting prior infection is indeed protective
1:40 Public is losing trust in our institutions
1:54 Proof of T cell immunity from 2003
2:29 Damage has been done because we ignored this
2:52 Marty Makary, MD’s thoughts
4:19 Thanks for sharing and commenting
5:50 Israel report from August 2021
7:00 October report claimed prior infection wasn’t protective
8:51 Details of New Paper
9:52 New York and California
11:15 Main finding here
13:01 Important quote from CDC researcher
13:39 This image tells the story nicely
16:00 55 fold lower hospitalization rates after prior infection
17:40 Better late then never
Glutathione deficiency is a common feature that complicates infections. We review new research linking suboptimal glutathione levels with increased disease severity and discuss how glutathione is related to vitamin D status as well as ways to support glutathione levels from a nutrition and lifestyle standpoint.
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Time Stamps:
0:06 Vitamin D and Glutathione levels appear to be related
0:42 Diseases linked with low glutathione levels
1:43 Glutathione is found in high concentrations in the liver
3:04 Mitochondria health depends on glutathione status
3:31 Exercise and Glutathione: very important for mitochondrial health
4:50 Fatty liver, mitochondrial dysfunction and glutathione
5:34 Fascinating paper about glutathione and Vitamin D you should read
6:00 This image tells the story quite well
8:00 Please share this video if you’re digging it
8:46 New Electrolyte pre-sale
11:03 Glutathione and The C*19 virus
12:14 Low Glutathione even in young people who get infected
14:47 Glutathione impacts vitamin D binding and metabolism
17:42 Glutathione Testing: GGT and liver enzymes
18:33 GGT is a marker of environmental chemical exposure
19:46 Cysteine rich foods that can increase glutathione levels
New science suggests circadian rhythms, sleep cycles and meal times powerfully influence how you age. As boring as it sounds, being a creature of habit and minding your circadian rhythms may be among the top ways to optimize the biology of aging.
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00:36 As we age our circadian rhythm becomes altered. Phenotypes of ageing: wrinkles, gray hair, decline in function, muscle mass loss, metabolic disease, high blood pressure, insulin resistance, sleeplessness and alterations in sleep/wake cycles, can be the result decreased amplitude and intensity of your circadian clock system.
01:24 Be vigilant about your sleep and wake times and meal timing. Food influences your body’s peripheral circadian clock system, which provides feedback to the central clock system.
03:13 Your circadian clock system is intimately connected with your metabolism and the rate at which you age.
03:26 Take screens out of your bedroom. Go to bed at the same time every night. Be strict.
06:52 Be consistent with your meal timing. Your body has a second meal effect and is anticipating food at your regular mealtime. Food and exercise influence your peripheral circadian clock system.
08:26 Your metabolism, nutrient sensing enzymes and receptors are improved with exercise, fasting and low carb diets. These enzymes and receptors influence the circadian clock system.
09:16 Poor sleep negatively impacts metabolic health. Improving your metabolic health works to improve imbalances in the circadian clock system, which improves sleep, which improves metabolic health. Night shift workers have higher rates of obesity, diabetes, high blood pressure and cancer.
10:41 The ageing phenotypes that you express at the end of your life, is connected to the health of your circadian clock system.
11:56 Take blood sugar support supplements later in the day when you are more insulin resistant.
12:31 Chrononutrition and chronopharmacology utilizes genetic and metabolomic analysis to determine timing of cancer drugs. Your immune system is more active earlier in the day.
14:51 Light exposure in the evening, not just blue light, alters the function of your circadian clock rhythm. Match your light exposure to that of your outdoor environment.
17:40 Children are more sensitive to light exposure, especially at night. They have a greater degree of melatonin suppression when they are exposed to light. Screens at night for children accelerates their ageing, alters their metabolism, alters insulin metabolism, causes cravings of junk food, alters behavior, and impacts memory, sleep quality, and facial development.
18:51 Invest in a pair of blue light filtering glasses. Mike prefers BLUblox.
References
Sato, S., (2021). Tuning up an aged clock: Circadian clock regulation in metabolism and aging. Translational Medicine of Aging, 1–42.
“We don’t have time to get healthy…Being fit and not having diabetes or underlying health conditions won’t help you against this ‘new’ virus,” they said. Well, it turns out many of the ideas we shared in 2020 are now true and being healthy is no longer a conspiracy, data shows.
Hope you enjoy this breakdown!
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Time Stamps:
0:01 Intro: summary of unrealistic expectations created by the media that have destroyed careers, relationships and trust in our institutions
LINK: COVID-positive nurses say they're being pressured to work while sick, and they're petrified of infecting patients
10:25 #1 Everyone’s risk of dying is the same. About 80% of COVID 19 deaths in the USA occurred in individuals over the age of 65.
13:55 #2 Nutrition and exercise have nothing to do with the virus.
17:05 #3 Use cases to gauge the trajectory of the pandemic.
19:05 #4 Mandates and restrictions are the solution. NYC, LA and Seattle are leading the nation in new cases, proving that restrictions do not work.
14:40 #5 We don’t have time to get healthy.
28:18 #6 All masks are equally effective. We know this is not the case.
30:00 #7 Media fear mongering does no harm.
33:23 #8 The indirect effects of COVID to young people are less harmful than the direct effects of COVID.
36:29 #10 The virus is going to be eradicated, just like smallpox and polio.
38:39 #11 Promoting healthy living causes vaccine hesitancy.
430:19 #12 “Natural immunity is not durable,” they said. Wrong
42:25 #13 People in the hospital are there because they have COVID.
43:50 #14 Closing fitness centers and gyms will help flatten the curve.
34:59 #15 Closing schools is a good idea. School can be an escape from abuse for some children.
46:25 #15.5 Lockdowns were necessary. The virus was spreading months before lockdowns were implemented. It was not going to be kept out. There were many unintended harms.
47:54 #16 Voter ID is racist, but a vaccine passport is equitable. Selective policies apply in one context but not others.
49:30 Public health is designed to maximize the quality adjusted life years of a population.
Link to the video and notes: https://bit.ly/3JYOnEK
It seems that the cold is widely circulating this winter season.
After helping friends and coaching clients bounce back and regain their lost sense of smell, I thought you might benefit from this short science summary.
Video, Images and Full list of Resources: bit.ly/3GeDtsm
In brief, we discuss the importance of prophylactic cleansing of your nasal passages with real salt and liquid iodine.
Equally important, we explore red light therapy and zinc as tools to restore the olfactory dysfunction that seems to occur after this cold.
Last, but certainly not least there’s evidence to suggest prolonged olfactory dysfunction may signal increased risk for cognitive decline and future dementia, especially in APOE4 carriers.
Hope you find this short video and associated references helpful!
Episode Time Stamps:
0:22 The cold is going around
1:13 Vitamin D and A are important, it’s tacitly implied you’re taking these nutrients
1:52 Iodine is helpful, for pre and post exposure prophylaxis
3:12 A liquid iodine solution that doesn’t stain
3:49 NeilMed nasal rinse is amazing, so many applications
5:15 Zinc, the olfactory bulb and loss of smell and taste
5:40 Loss of smell, taste and APOE4 genotype
6:49 Physiology of smell loss and infection
8:35 Great interview about cognitive decline and olfactory dysfunction w/ Lew Lim, PhD
10:00 Loss of smell: a warning of future cognitive decline?
10:58 Zinc and sense of smell study
12:18 Zinc Glycinate and Zinc Taste Test
13:35 How Zinc gets depleted with exercise and sauna therapy
14:37 Light Therapy and smell
15:23 Portable Red Light Therapy device
16:23 Intranasal red light applications
Link to Full list of Resources and discount codes: bit.ly/3GeDtsm
El Salvador's president Nayib Bukele launched a campaign to help citizens address the root cause behind increased vulnerability to severe disease and hospitalizations: obesity, diabetes and more. Let's unpack this story and discuss why the is long overdue.
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Two years into the pandemic and CNN is finally promoting weight loss as a tool that can reduce disease severity and death as it relates to the pandemic. There are consequences associated with selectively omitting science and research, especially when you ostensibly stand for providing information that can help save lives and keep people out of the hospital.
Lets dive into the details.
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Link to show notes: https://bit.ly/3F0o5Oy
Time Stamps:
0:52 Test positivity is north of 30% in major cities
1:20 Links with obesity and severe Covid have been known since March, 2020
1:36 Obese people are more likely to test positive
2:21 Politico acknowledged diet and covid back in October
5:53 Metabolic Surgery and gut hormones
8:39 Global pandemics are interconnected
11:00 New electrolyte sale
13:36 Obesity rates in children doubled as a result of our actions
18:04 65% of the calories kids consume is junk food (where's the outrage)
22:37 Nutrition and exercise is related to vax effectiveness
24:15 Summary of best ways to lose weight
Alzheimer’s disease and dementia prevalence and deaths are on the rise, claiming over 6,000 lives in the USA every week! Yet many people don’t even know their APOE genotype, which arguably has the biggest impact on future Alzheimer’s disease and dementia as well as cardiovascular disease risk.
In this show we dive deeper into what the APOE gene does and how knowing this info can help tweak your nutrition and lifestyle helping to reduce risk of future disease—especially if you have one or two copies of the APOE ε4 gene.
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Time Stamps:
0:00 Intro
00:53 APOE is a gene that makes proteins that are involved in lipid binding.
01:10 APOE and Immunity
01:39 APOE 4 alleles and Alzheimer’s disease risk
03:13 3 different APOE isoforms: APOE2, APOE3, APOE4 allele.
03:44 Having the gene does not mean that you will get the disease.
04:35 APOE is involved in lipid metabolism
05:30 Lipoproteins and lipids transport
06:05 APOE can redistribute lipids across tissues and cell types.
07:40 APOE is secreted by the liver with VLDL and bile acids
08:00 Lipoprotein lipase facilitates your metabolic deposits. Hormone sensitive lipase facilitates your metabolic withdrawals.
09:42 Your omega 3 index and APE 4 isoform.
11:35 APOE4 and cholesterol
11:45 ApoB VS ApoE
12:09 APOE2 carriers tend to have a less atherogenic lipid profile.
12:15 APOE4 carriers are associated with decreased levels of APOE triglycerides and increased levels of APOB in lipoproteins
13:12 APOE4 puts genotype carriers at increased risk for heart disease. This is likely due to the association with APOE4 and elevated LDL and Apolipoprotein B.
14:07 APOE4 primes your microglia to be more inflammatory. Microglia are brain immune cells. They are involved in synaptic processing, pruning of cells, shaping neurons, and removing inflammatory debris. APOE4 carriers have decreased cerebral glucose metabolism and increased levels of beta amyloid and tau protein.
15:50 With APOE4, there are changes and increase of tau protein within the neurons. There are also alterations in the blood brain barrier integrity.
16:00 To preserve the integrity of the brain, moderate alcohol consumption, increase exercise, incorporate sauna therapy and sauna bathing, as it effects cerebral blood flow.
16:45 APOE is expressed in astrocytes, microglia and other vascular cells within the brain. Blood brain barrier prevents toxins and metabolic waste from going into your brain. Increased expression of APOE is detected in stressed neurons.
17:42 APOE isoforms affect lipid transport, glucose metabolism, mitochondrial function, synaptic plasticity, beta amyloid protein expression, tau protein and cerebral vascular function within the brain.
18:18 Ratio of APOE4 allele correlates with loss of gray matter volume and abnormal glucose metabolism, a hallmark of Alzheimer’s and dementia.
19:00 APOE4 is the greatest genetic risk factor for late onset Alzheimer’s disease. It also influences the risk and outcomes for stroke, MS, Parkinson’s disease, and frontotemporal dementia.
22:11 A low carb diet, high in wild caught fish, is protective for APOE4 carriers. It impacts brain metabolism and lipid levels favorably. Drive your glycemic load down.
24:05 If you are over the age of 50 and have one or two copies of the APOE4 allele, consider microdosing with rapamycin. Rapamycin is an mTOR inhibitor. It may delay the onset of Alzheimer’s and dementia.
Overeating, especially at night, can lead to fat and weight gain. We review some practical tips to help prevent the over-consumption of food and special considerations during the holiday season.
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Standard lipid panels are actually mathematical approximations. Emerging data suggests using the very affordable ApoB to ApoA1 ratio more accurately assess cardiometabolic disease risk.
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Time Stamps
0:45 ApoB why it’s more accurate
1:30 High LDL on a ketogenic diet
2:24 Heart disease deaths increase in the winter
2:59 High LDL after fasted exercise
4:50 What ApoB means and why it matters
7:15 Why Omega-6 seed oils are bad if your LDL is high
9:11 Request your ApoB to A1 ratio instead
9:38 Standard cholesterol tests are a mathematical estimate
12:06: HDL and ApoA-1, how it’s cardioprotective
12:45 Harvard case study of LDL increases on a Keto diet
19:25 Advanced lipoprotein particle testing overview
Assuming you've recently ordered the expanded labs that we suggested on page one of the Blood Work Cheat Sheet, here's a additional assessments to consider to see if your lifestyle is maximizing your health.
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Time Stamps
00:25 Measuring your omega 3 index is more important for men and post-menopausal women. Hormone changes in post-menopausal women greatly increases risk of heart disease.
0:44 Bill Harris, PhD explains the omega-3 index
2:23 An omega 3 index below 4%, reflects higher risk of sudden cardiac death, having a fatal heart attack, should they have a heart attack.
03:40 Omega 3s in the 6% to 8% range is optimal for reducing risk of sudden cardiac death, compared to those of us with omega 3 index of 3 or 4%.
04:00 OmegaQuant offers an at home test of your Omega 3s. The OmegaQuant test quantifies the percentage of EPA and DHA in your red blood cell membranes. They also look at palmitate.
04:15 When palmitate increases, it is a proxy that potentially de novo lipogenesis is occurring. This means that insulin is causing your liver to increase fatty acid synthesis, which can result in insulin resistance and fat gain.
05:15 A DEXA scan will show you where your fat is being distributed. It will also give insights into your bone mineral density. Ageing and gaining fat around the middle, has been linked with low mineral density and muscle mass.
05:23 Osteosarcopenic obesity is the simultaneous loss of bone mineral density, loss of muscle and gain of fat.
03:50 A DEXA scan every 2 years tracks the trajectory of your body composition and your muscle. The amount of fat on your body is a reflection of your vitality.
05:25 A full body MRI every 5 years or so can be done if you have cancer in your close family or you are a former smoker.
06:42 If cardiovascular disease runs in your family, or you have sleep apnea, iron overload or insulin resistance, you may consider testing your CIMT (carotid intimal thickness). It shows how much atherosclerosis or stenosis is in the carotid arteries. A coronary artery calcium score is more invasive.
07:30 The arterial pulse wave velocity test is non-invasive. It measures the elasticity of your vessels. Stiff arteries are characteristic of inflammation.
Let's review some of the most resent Excess Death figures for 2021 and compare and contrast states like Florida to California and more. We also discuss on the first in vitro studies finding new mechanistic evidence that Omicron is indeed more mild than previous variants.
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Time Stamps:
0:20 New hints omicron will be mild
6:19 Excess Deaths
9:40 California VS Florida
11:08: Indirect effects of social isolation, being sedentary and more
17:28 Consequences of lockdowns and isolation
19:13 Recidivism in weight gain
Exercise is arguably one of the fastest ways to decrease blood sugar and insulin as well as prime the body to burn more fat. We review a recent paper that discusses the history and new research about exercise as a glucose and insulin lowering tool.
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Time Stamps:
0:00 Intro
0:05 Insulin resistance is the root cause of many of today’s premature deaths and chronic disease expression.
0:32 Moving/exercising, especially in the post meal window, makes changes that decrease glucose levels and make your skeletal muscle more sensitive to the effects of insulin. This leads to reduced insulin output by your pancreas.
1:40 Insulin is involved in post meal processing and anabolic reaction. It helps build. It helps replenish depleted glycogen. It helps, in the post exercise window, to increase amino acid biosynthesis.
1:58 Exercise is favorable, but it is catabolic, meaning that it tears down.
2:23 Post meal glycemic levels flatten with exercise. Diabetics tend to use less insulin on days when they exercise and blood sugar levels decrease more quickly.
4:48 During exercise your muscles become a glucose sponge; muscle glucose uptake increases in an intensity and duration dependent manner. Glucose is needed to make ATP in your muscles.
5:40 Exercise increases the expression and sensitivity of GLUT4 transporter. GLUT4 can be desensitized by persistent elevation of glucose levels.
9:35 Insulin is a potent inhibitor of adipose tissue lipolysis, the ability of your fat cells to release stored lipids.
10:10 Pre-workout or intra-workout carbohydrates may slow down your fat lipolysis, or fat burning. If fat loss is your goal, you may want to consider exercising in a fasted state.
11:30 When you exercise, your adrenal glands release adrenaline and noradrenaline. These enhance the liberation of stored fat from your fat cells to use for cellular energy when you exercise.
11:50 Fasting and exercise both elevate adrenals. Prolonged fasting and overexercising can be hard on your adrenals.
12:40 High insulin reduces the normally a progressive rise in free fatty acid oxidation during exercise.
13:15 One Legged Study: The exercised leg increased its muscle glycogen stores to levels twice that of the sedentary leg. Exercise increases the ability of your moving muscles to store glycogen.
13:50 When you move your muscles, you are depleting glycogen with the muscle. Exercise helps your muscles become more insulin sensitive by depleting glycogen within the muscle, causing muscles to be more insulin sensitive in the post exercise window. A glycogen-depleting workout is a good way to kickoff your fast.
15:25 After dinner starts your overnight fast. Perhaps you could take a brisk walk or lift weights before dinner to blunt the post meal glycemic index level.
15:50 Doing your post meal exercise when your post meal blood glucose level peaks, has the best ability to reduce glucose levels. This peak is most often 45 to 60 minutes after a meal.
16:23 Eat early. Sleep early. Eat your carbs commensurate with your physical activity level. Go for a walk after your meal.
17:15 Insulin sensitivity can be boosted for up to 48 hours after a single exercise session. Exercise increases the transport of glucose from the bloodstream into muscles by a factor of 34.
18:45 Eccentric exercise, slow descent, muscle damaging effects can cause a transient reduction in insulin sensitivity. Moderation is key.
19:40 You are most insulin sensitive in the morning. You become more insulin resistant as the day progresses. Exercise when you can. Afternoon resistance training can blunt your dinner glycemic index.
20:45 Sprinkle exercise throughout the day. Researchers call them exercise snacks. These snacks can be as simple as going for walks.
21:45 Big surges glycemic variability/glycemic levels are a big problem.
Researchers at Stanford just published two of the most fascinating studies to date linking overweight/obesity with higher risk for severe COVID.
These related but different studies both find COVID (SARS-CoV-2) directly infects fat cells (concentrating virus) and cranking blood sugar and inflammatory processes. The findings have important public health implications if we're serious about saving lives.
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Time Stamps:
0:00 Intro
2:32 InfectObesity 101
2:48 Study #1 Virus infects fat cells
4:22 Belly Fat is a problem
5:32 Infected fat cells trigger inflammation
6:20 Fat Cells altered in children
7:17 Endothelial Dysfunction and erectile dysfunction
7:52 Fat cells contain high levels of virus
11:04 Fat cell infection skews blood sugar
11:44 Omega-3 Index
14:01 Hyperglycemia from fat cell dysfunction
15:58 Fitness should be mandated
18:00 Key takeaways from study #2
20:00 Skewed leptin/adiponectin suggest fat cell is the problem
21:00 Restoring fat cell dysfunction
Let's discuss the potential good news with regards to the recent variant of concern and how these mutations can lead to reduced severity of illness that's easier to catch.
We discuss the ACE2 receptor density in the upper VS lower airway and more.
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Time Stamps
0:45 Transmission VS Virulence Trade off
1:30 New mutations, what they mean
3:42 Location of ACE2: why it matters
4:31 Most important point of this paper
5:53 Testing Vitamin D at home
6:23 Details of the new mutations and ACE2
7:42 Upper airway infections are easier to transmit, catch
8:14 The transmission VS virulence trade off
9:52 ACE2 receptors have gradient densities in the airway
10:50 I could be wrong!
A large body of research suggests vitamin D impacts sleep quality and sleep duration as well as neurotransmitter levels in the brain. Here's an overview of the latest science--which is timely if you live in norther latitudes.
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Link to images, science and video: http://bit.ly/vitamin-d-sleep-science
Episode Time Stamps:
0:00 Intro
1:37 Vitamin D and Sleep
2:07 Dr. Stasha Gominak, MD Vitamin D and Sleep Podcast
2:16 Vitamin D and Gut Health
2:31 Vitamin D Metabolism Basics
4:56 Factors that impact vitamin D levels
5:54 Optimal Vitamin D levels
6:42 Classical VS Non-Classical pathways linked with Vitamin D
8:05 Vitamin D and sleep details
8:31 Vitamin D and sleep disordered breathing
9:05 Vitamin and sleep details
10:16 Vitamin D and Circadian Rhythms
11:00 Dosing Vitamin D at night
12:38 Vitamin D and Brain Development
13:45 Vitamin D is very important for children
14:57 Big picture re: Vitamin D and sleep
15:47 Vitamin D Blood spot test
16:13 Optimal Vitamin D levels this winter
16:50 Dosing Vitamin D prior to bed
17:52 Vitamin K and Vitamin D
With all the buzz around boosters, family friends used data to help guide their family’s decision making process by testing their antibody levels and T cell immunity. We review their recent labs and discuss how data can and should be used to help you make health related decisions.
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Links to video, images and resources: https://bit.ly/31s9Gga
Links to interview with ZDoggMD: https://youtu.be/H3pAD0LOkZg
Time Stamps:
2:00 Booster hysteria: Is based on science
3:00 How much added benefit do boosters offer
6:00 Using data, not emotion, to drive policy
11:00 Reviewing families antibodies
14:10 Monica Gandhi MD, MPH on T cell VS B Cell Immunity
16:00 Reviewing antibodies and T Cells
20:00 Conclusion: using data to drive decisions
Your body composition changes as you age, especially after menopause for women. Compressed feeding patterns like intermittent fasting (IF & TRF) can help improve metabolic health and prevent fat gain throughout lifespan. Deanna Mutzel joins us to discuss how she uses Intermittent Fasting and OMAD as a tool on busy days.
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Connect with Deanna: http://deannamutzel.com
Time Stamps
0:00 Intro
0:17 Fasting as a tool when life gets busy
1:34 Fasting can help with energy, mental clarity
3:15 Considering energy balance over a longer period of time
3:45 Undulating your calories
4:45 Vitamin D should be considered seasonally
6:39 Find out how snacking weak-spots
10:39 Getting the whole family on board
9:10 Using exercise to buffer glucose surges
12:01 Making your own chips
15:15 Walking "snacks" throughout the day
18:40 Changing your identity is important for success
19:49 Making exercise easier
21:47 Cold showers in the winter
24:00 Easing into fasting
25:30 Plant based diets and health
30:00 Changing your feeding window with the seasons
Let’s review the long-known law of declining virulence which describes how viruses evolve to become less virulent over time as they infect more hosts.
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Links to must read research: https://bit.ly/3liYIAB
Episode Time Stamps:
3:15 Viruses mutate as they infect more hosts
3:40 Viruses are intracellular parasites
6:20 The law of Declining Virulence
7:25 RNA Viruses have high mutation rates
9:25 Are vaccines accelerating viral evolution?
11:45 The law of Declining Virulence details
14:05 Mild infections are selected for
16:00 Rising childhood infections are signs of endemicity
18:00 Russian flu pandemic of 1889
21:00 Mass vaccination during a roaring pandemic
Scientists in Italy find for the first time lower antibody levels in subjects with abdominal obesity. This suggests we ought to also be suggesting exercise and healthy living if we're serious about maximizing protection for everyone.
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Time Stamps
0:00 Intro
0:31 Belly fat and lower antibodies
2.02 Antibodies after natural infection VS not
6:40 Politics of Boosters
5:39 Personalized Medicine
6:20 Dr. Fauci on boosters
7:43 Central Obesity and Effectiveness
9:16 Vitamin D and winter
10:15 New study details
11:43 Image you should see
14:01 Antibody comparisons in family friends
14:33 Obese people shed more virus
15:47 Natural immunity VS enhanced immunity
A new study finds longer daily fasts were demonstrated to produce more favorable improvements in biomarkers that are associated with metabolic and cardiovascular health as well as inflammation.
Let's break it down...
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Links to notes: https://bit.ly/30WjpeE
REF:
Moro, T., Tinsley, G., Pacelli, et al. (2021). Twelve Months of Time-restricted Eating and Resistance Training Improves Inflammatory Markers and Cardiometabolic Risk Factors. Medicine and science in sports and exercise, 53(12), 2577–2585.
Time Stamps
0:00 Intro
0:18 New Study
0:08 Testing 16 Hour VS 12 Hour Feeding Windows
0:27 Markers of Inflammation decreased
1:17 Only four hour difference in feeding window
2:22 Study Title:
3:43 Testing your metabolic health
4:42 Berberine & metabolic health
5:50 Feeding Window comparisons
6:43 How Calories were distributed
7:36 Whey protein post workout
7:50 TRF group ate less calories by accident
8:33 Strength and muscle loss between two groups
11:08 Testosterone did decrease
11:53 Insulin, Leptin and Adiponectin
12:44 HDL, Triglycerides and glucose
13:52 Chronic Inflammation
15:11 Trade offs to consider
Scientists recently found that metabolically protective brown fat—quantities of which are increased with deliberate cold exposure—can lead to meaningful increases in fat burning and metabolic rate.
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Time Stamps:
0:00 Intro
0:19 New study by Scientists in Japan
0:53 Not everyone has same amount of brown fat
1:29 How Brown Fat impacted metabolism
3:20 Vitamin D in the winter
4:17 Brown adipose tissue is under-recognized
5:08 Getting Cold in the AM is key
10:11 Getting Started with Cold Exposure
10:40 Circadian rhythm alignment
11:29 Morning cold may help PM sleep
11:57 Starting with a stock tank (sodium dichlor can help)
Wayne Pump:
12:57 Morozko Forge tank is the best
13:52 Getting cold helps induce the brown fat
14:53 Morning cold showers are ideal for fat loss
16:00 Brown fat increases the thermic effect of food
17:00 Brown fat helps increase fat oxidation after breakfast and lunch
17:52 Brown fat is more active in the morning then at night
18:36 Cortisol may help the brown fat activity
19:52 Brown fat is a metabolic sink
20:00 Free fats drive metabolic disease
A new study founds sugar consumption, less than seven hours of sleep nightly and sub-optimal exercise habits increase odds of being hospitalized. We breakdown this study and discuss the known science about how sugar impacts immune system health.
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Time Stamps
0:00 Intro
0:12 New study
0:26 Sugar alters immunity
2:12 Healthy living saves lives
2:37 Active military member study takeaways
3:12 Study details
4:44 What the study found
5:06 Sugar weakens immunity
5:30 2/3s of Americans drink soda daily
6:28 Exercise was linked with lower odds of hospitalization too
A fascinating series of studies highlights the importance of T cell health and T cell immunity. This timely reminder is important as the health of your T cells are influenced by age, nutrition, exercise and more.
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Time Stamps:
0:00 Intro
0:03 T Cells are important
0:43 But it's a new virus?!
158 T Cells Resist infections
2:02 New T Cell Study
2:20 T Cells depend on health
3:01 Hospital Worker Study
4:08 Blood Work MasterClass
4:35 Infected but no antibodies?
5:34 T Cells and Your Thymus
6:01 T cells and cellular senescence
6:51 T cells abort infections
7:42 Shared structure with other Endemic Viruses
It’s common knowledge that calorie restriction is a validated strategy to extend lifespan and delay the onset of age-associated diseases. But there’s a new wrinkle that’s muddied the waters of this calorie restriction (CR) research, which, needless to say, has up to now been derived mainly from studies conducted in rodents (animal models).
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**Class starts Tuesday, November 16th 2021
Links to research: https://bit.ly/3wF4eSL
Study:
Pak, H. et al. (2021). Fasting drives the metabolic, molecular and geroprotective effects of a calorie-restricted diet in mice. Nature metabolism, 3(10), 1327–1341.
Time Stamps:
0:00 Intro
0:05 Shared Features of Fasting and Calorie Restriction
0:23 New Study
1:23 Big Omission from Calorie Restriction Data
2:40 Blood Work MasterClass
3:53 Testing Fasting VS Calorie Restriction study details
6:40 Fuel Switch with fasting
7:23 Insulin, Glucagon and fat oxidation
08:54 Metabolic profiling of different fasting patterns
10:38 Experiment Number 2
11:03 Lifespan extension in fasting VS CR VS Ad Lib
13:43 Match Carbohydrate intake with exercise
14:10 TRF Feeding pattern practical tips
Scientists find lean subjects made protective antibodies after infection while obese subjects did not make protective antibodies—they made maladaptive autoantibodies instead. Researchers speculate that leptin plays a role in skewing the immune response toward autoimmunity after infection. Here's the details!
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Research, Images and Articles: https://bit.ly/3qsGYX6
Time Stamps:
0:00 Intro
0:09 Endemic Virus
0:59 Obese Don't Make Protective Antibodies
1:15 Obese people make autoantibodies
1:40 Leptin and Fat on Fire
2:40 Leptin exacerbates inflammation, autoimmunity
3:13 Study we're discussing
3:49 Make Americans Healthy Again
4:35 Blood Work MasterClass
5:30 Daniela Frasca, PhD: Obesity Hinders Immune System Response
6:10 Antibodies and BMI, C-Reactive Protein
6:43 Metainflammation and Inflammaging
7:15 Blood sugar and inflammation
8:13 Leptin and immunity
9:29 Summary of Study: immune tolerance breakdown
11:30 Lifestyle matters
12:30 Antibodies directed at fat tissue
12:52 Omega-6 Oils, Seed Oils & autoimmunity
13:50 Excess deaths related to heart disease on the rise
14:42 Image: CRP and autoantibodies
15:39 New study summary
16:21 Italy Research from fat cell spill over
16:58 Obesity is an autoimmune disease
17:05 Change your habits
17:47 Image: Behavior model
Books and References:
Tiny Habits: The Small Changes That Change Everything: https://amzn.to/3CbpvEQ
Frasca, D., Reidy, L., Cray, C., Diaz, A., Romero, M., Kahl, K., & Blomberg, B. B. (2021). Influence of obesity on serum levels of SARS-CoV-2-specific antibodies in COVID-19 patients. Plos One, 16(3), e0245424–16.
Frasca, D., Reidy, L., Romero, M., Diaz, A., Cray, C., Kahl, K., & Blomberg, B. B. (2021). The majority of SARS-CoV-2-specific antibodies in COVID-19 patients with obesity are autoimmune and not neutralizing. International Journal of Obesity, 1–6.
Here's an objective look at the latest science investigating the durability of immunity from prior infection plus results from serially testing antibodies after contracting COVID-19 in December of 2020.
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Links to resources and references: https://bit.ly/305VoS4
Time Stamps:
0:09 New CDC Study
1:07 Big Picture Overview
1:41 Antibodies 11 months later
3:05 CDC Study results differ from other data
3:26 T cell immunity
4:09 Innate VS Adaptive Immunity
5:05 Spanish Flu survivors have Abs 90 years later
5:50 Blood Work MasterClass Live
6:38 Testing Antibodies: how to do it
7:21 Why do we ignore prior infection
9:00 Number Needed to Treat in prior immunity VS Vaccine
9:58 Israel Data on reinfection rates
10:55 Cleveland Clinic study of 50,000
11:17 UCLA study of 6,000
12:11 Systemic Review of multiple studies o
13:30 Podcast recap
References:
Centers for Disease Control and Prevention. (2021). Laboratory-Confirmed COVID-19 Among Adults Hospitalized with COVID-19–Like Illness with Infection-Induced or mRNA Vaccine-Induced SARS-CoV-2 Immunity — Nine States, January–September 2021, 1–6.
RESEARCH NEWS: Antibodies To 1918 Flu Found In Elderly Survivors https://www.npr.org/templates/story/story.php?storyId=93675590
BMJ, J. B.,. (2021). Vaccinating people who have had covid-19: why doesn't natural immunity count in the US? Bmj.com. http://doi.org/10.1136/bmj.n2101&domain=pdf&date_stamp=13-9-2021
Shenai, M. B., Rahme, R., & Noorchashm, H. (2021). Equivalency of Protection From Natural Immunity in COVID-19 Recovered Versus Fully Vaccinated Persons: A Systematic Review and Pooled Analysis. Cureus, 13(10). http://doi.org/10.7759/cureus.19102
Kojima, N. (2021). Necessity of COVID-19 Vaccination in Previously Infected Individuals: A Retrospective Cohort Study, 1–22. http://doi.org/10.1101/2021.06.01.21258176
Kojima, N. (2021). Incidence of Severe Acute Respiratory Syndrome Coronavirus-2 infection among previously infected or vaccinated employees, 1–11. http://doi.org/10.1101/2021.07.03.21259976
Kojima, N., Health, N. S. E. T.,. (2021). A Systematic Review of the Protective Effect of Prior SARS-CoV-2 Infection on Repeat Infection. Journals.Sagepub.com. http://doi.org/10.1177/01632787211047932
A series of new studies find fat spill over from abdominal fat stores compromises liver and lung function, increasing risk of serious illness and death. Translation: losing belly fat and improving metabolic health should be a top priority for you. We discuss the details.
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Time Stamps
0:00 Intro
5:55 Visceral Fat Study from Italy
6:34 Fat Embolism Syndrome (FES) and C*19
7:17 Overlap with Severe Disease and FES
7:58 Leptin, Overfilled Dead Fat Cells
9:04 Details of this new study
14:41 Sleep and Stress are important
15:36 Stressed Fat Cells Leak Lipids
19:26 Overfilled fat cells harm liver, lungs
20:52 Obesity, Insulin resistance and fat-cell leakage
Metformin and Rapamycin, two popular longevity drugs, have been shown to support immune health in elderly and high-risk subjects as well as decrease mortality in persons infected with COVID-19.
We discuss the science and rationale for prophylactic blood sugar health support in non-diabetics for longevity and immune health.
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Related Podcast: Latest Breakthroughs In the Biology of Aging with Matt Kaeberlein, PhD
Time Stamps:
0:00 intro
0:38 mTOR inhibitors
1:15 Low Side effect profile
2:19 Metformin and influenza
2:50 Metabolic and immune health are one in the same
3:15 Aging and Immune Competence
3:52 Microdosing mTOR inhibitors
4:31 Dog Aging Project
5:07 Aging and Immunity
6:10 T Cells are Essential
6:55 Metformin was initially helpful for Influenza
8:11 Why chronic inflammation is bad
9:39 Pulsing mTOR inhibitors
13:38 Electrolytes and Creatine
14:19 Drugs are not always bad
15:28 Poor blood sugar control is a problem
18:20 Metformin and B Vitamins
19:15 Metformin and C*19
Articles Mentioned:
Bischof, E., C Siow, R., Zhavoronkov, A., & Kaeberlein, M. (2021). The potential of rapalogs to enhance resilience against SARS-CoV-2 infection and reduce the severity of COVID-19. The Lancet Healthy Longevity, 2(2), e105–e111. http://doi.org/10.1016/S2666-7568(20)30068-4
Bramante, C. T., Buse, J., Tamaritz, L., Palacio, A., Cohen, K., Vojta, D., et al. (2021). Outpatient metformin use is associated with reduced severity of COVID-19 disease in adults with overweight or obesity. Journal of Medical Virology, 93(7), 4273–4279.
Kruglikov, I. L., Shah, M., Elife, P. S.,. (2020). Obesity and diabetes as comorbidities for COVID-19: Underlying mechanisms and the role of viral–bacterial interactions. Elifesciences.org.
metabolism, A. S. D.,. (2020). Metformin and COVID-19: from cellular mechanisms to reduced mortality. Nutrition, Metabolism and Cardiovascular Diseases. http://doi.org/10.1016/j.diabet.2020.07.006
Let's breakdown this excellent article from Politico highlighting our double standard when it comes to public health policy.
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Show Notes:
0:29 The Politico Article
https://www.politico.com/news/2021/10/31/covid-deaths-diet-diseases-nutrition-america-517076
1:00 Governments and Big Food
1:42 Fast food packaging has endocrine disruptors
2:38 The connection with Chronic disease and C*19
5:40 Side effects of our safety measures
7:20 The irony of keeping kids safe
8:54 We things that keep us healthy
9:29 Doctors don’t understand obesity
10:33 Mandate fitness
11:47 How can we make change?
13:48 Listen to this!
14:16 Marion Nestle: the politics of food policy
Book by Marion: https://amzn.to/2ZTIwOG
16:00 Subsidizes inflate the cost of real food
18:21 Helping our friends get healthier
A new book dedicated to the topic of exercise as an autophagy enhancer makes the case that physical activity is a very important inducer of autophagy--a process very important for health and longevity--especially in the muscle, heart, liver and brain.
We review key takeaways from this book and practical applications.
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Time Stamps:
0:07 Exercise influences autophagy
0:24 New Autophagy book
1:48 What is autophagy?
2:42 Conditions most benefited by autophagy
3:09 Cellular Trash
3:39 Autophagy Image
4:34 Exercise and autophagy chapter
5:45 Autophagy and your muscle
6:33 Autophagy and Mitochondria
7:03 Autophagy helps your muscles adapt
8:25 Autophagy and the heart
9:56 mTOR inhibition
10:06 Creatine, Taurine and Electrolytes
11:49 Exercise, Autophagy and your heart
13:38 Autophagy and your liver
14:08 Fatter liver assessment
16:03 Exercising in a low state is key
17:08 Fasted exercise
19:40 Dumping rusty mitochondria
20:54 Mitochondria in your heart
22:54 Exercise renews your mitochondria
24:12 Insulin resistance and muscle loss
26:02 Autophagy and fat loss
27:29 Lipophagy and hormones
A closer look at critics of FDA advisory committee member who abstained from voting on COVID vaccines for kids aged 5-11 and a new CDC report says vaccine confers better protection than natural immunity, let’s explore these topics and their nuances on deeper level.
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References for this discussion:
Boston Herald article that wrongly claims 17,000 kids under 18 years of age have died from covid-19 (the real number is less than 700): https://www.bostonherald.com/2021/10/29/fda-authorizes-pfizer-vaccine-in-kids-5-11-moving-it-one-step-closer-to-public-use
The actual state-level mortality data in Children from the American Academy of Pediatrics: https://www.aap.org/en/pages/2019-novel-coronavirus-covid-19-infections/children-and-covid-19-state-level-data-report
Discussion Drs Zubin Damania, MD and Vinay Prasad, MD, MPH with https://www.youtube.com/watch?v=SJ8fe3vtgfY
Link to CDC MMWR Report: https://www.cdc.gov/mmwr/volumes/70/wr/mm7044e1.htm?s_cid=mm7044e1_w
Scientists in Sweden analyzed health records in over 279,000 subjects who had prior documented fitness and body fat screenings.
They found strong, independent associations with low fitness levels and higher belly fat with increased odds of severe disease.
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Time Stamps:
0:00 intro
01:46 Increased levels of underlying health conditions are independently correlated with the risk being hospitalized and dying.
REF: Ekblom-Bak, E., et al. (2021). Cardiorespiratory fitness and lifestyle on severe COVID-19 risk in 279,455 adults: a case control study. International Journal of Behavioral Nutrition and Physical Activity, 1–16.
02:30 Physical inactivity is associated with a 32% increased risk for being hospitalized from SARS COVI2. 10% of COVID hospitalizations were linked to physical inactivity alone.
03:30 People who were physically inactive in the 2 years leading up to COVID 19 outbreak, had a significantly higher chance of being hospitalized, admitted to the ICU and dying from COVID 19, compared with those who reported 150 cumulative minutes of exercise over the course of a week.
REF: Sallis, R. et al. Physical inactivity is associated with a higher risk for severe COVID-19 outcomes: a study in 48 440 adult patients. Br. J. Sports Med. https://doi.org/10.1136/bjsports-2021-104080 (2021).
04:45 25 to 30% of skinny people are metabolically obese, with fat in and around their organs. It is ectopic fat deposition. Visceral fat is independently corelated with increased risk of many diseases and poor outcomes with COVID 19.
05:26 Visceral adiposity is associated with severe COVID 19. Subcutaneous fat was not.
Pranata, R., et al. (2021). Visceral adiposity, subcutaneous adiposity, and severe coronavirus disease-2019 (COVID-19): Systematic review and meta-analysis. Clinical Nutrition ESPEN, 43, 163–168. http://doi.org/10.1016/j.clnesp.2021.04.001
06:40 The rate at which children have become overweight has more than doubled since the COVID 19 outbreak.
07:33 Exercise reduces the risk of developing the underlying health conditions that are associated with poor outcomes.
REF: The Big Mistake of not Considering Physical Activity an Essential Element of Care During the Covid-19 Pandemic. (2021). International Journal of Cardiovascular Sciences.
08:00 Many of our immune cells are susceptible to cellular senescence, irreversible growth arrest. Senescent cells release biologic pheromones, attracting other cells to become senescent. Senescent cells accumulate during ageing and accelerate ageing.
11:55 The COVID 19 death rate reported in the Sweden study was .03%, even with open schools and no mask mandates.
12:49 People who contracted COVID 19 in Sweden generally had higher BMI, waist circumference, blood pressure and increased numbers of underlying health conditions. They were often daily smokers, had lower VO2 max scores, and less favorable exercise patterns compared to those who did not become ill.
13:38 Being overweight was associated with a 2-fold increased odds, and being obese or severely obese was associated with a 3-fold increased odds of having a severe COVID case, compared with those with normal waist circumference.
14:16 Underlying health conditions had the greatest increase in odds, 1.88 for one diagnosis, up to a 4.55 greater increased odds with those with 4 to 5 chronic diseases.
14:41 High psychologic stress was associated with a 1.36% increased in odds of severe COVID. Daily smoking increased odds for severe outcomes .6%.
15:00 There are strong associations of several lifestyle related risk factors, including cardiorespiratory fitness, being overweight or obese, perceived stress and high blood pressure with severe COVID 19.
Dr. Elly Michelle works with a lot of women who've experienced hormone issues and mental cycle changes from overexercise and under-eating. She discusses how scaling back on the cardio, prioritizing weight lifting and eating healthier whole foods can improve hormonal health, fertility and body composition.
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Link to video: https://youtu.be/AbAGSIDzL7A
Time Stamps:
0:00 Intro
03:10 Dr. Elly ate no meat for 10 years
03:52 Chronic low estrogen impacts bone health.
05:00 As Dr. Elly began strength training and, as she became stronger, she craved meat.
07:37 You can be spiritual about eating meat.
10:45 From eating a plant-based diet, Dr. Elly experienced poor hormone health, poor thyroid health, low energy, digestive issues, anxiety, lack of muscle and low libido.
16:30 Menstrual cycle hormones are protective of long-term health.
21:10 PMS is primarily reflective of a hormone imbalance.
25:35 Ovulation is required to produce progesterone, an anti-stress hormone.
28:00 Irregular periods do not mean that you are ovulating.
29:00 Estrogen dominance is when estrogen is unopposed by progesterone, not necessarily an over-abundance of estrogen..
33:30 Your hormones are responding to your environment. They are not to blame.
35:05 Estrogen imbalances contribute significantly to anxiety.
38:00 Someone who is in optimal health, will be fertile. Calm and joyful socialization helps to optimize hormones and fertility.
43:01 Regular bowel movements are important for detoxification and removal of hormones.
45:00 Strength training supports your metabolism.
52:43 Basal body temperature first thing in the morning (for women) is a measure of metabolic health.
55:30 Most women ovulate on about day 14 of a 28-day cycle. The fertile window is 5 days before and 5 days after ovulation.
58:20 Anxiety is linked to severe C*19 outcomes.
01:01:20 Take your recovery and sleep as seriously as you take your training.
01:04:10 Fasting may not be a good strategy for those of us with hormonal imbalances or fertility issues.
01:14:03 Libido is a reflection and expression of health for both men and women.
01:15:43 Testosterone and estrogen are drivers of libido for women. Estrogen is responsible for sexual lubrication in women.
Blood viscosity is a silent driver of cardiovascular disease and stroke. It's very common for men of all ages and post-menopausal women to have increased blood viscosity. In today's show we dive into the science you need to know about testing blood viscosity and reducing risk of heart disease.
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Link to research and show notes: https://bit.ly/3GbYd4p
Link to video: https://youtu.be/gabXVh9Ig5U
0:00 intro
0:10 Blood Viscosity and heart disease
0:19 Blood Viscosity and infections
0:45 Hematocrit and Hemoglobin
1:26 Blood Viscosity and infections
3:18 Blood Viscosity and Antibodies
4:34 What is Blood Viscosity?
6:37 Testing Blood Viscosity
8:33 Hydration is important
9:41 Blood Viscosity during an infection
12:33 What causes Blood Viscosity
18:31 History of Blood donation
23:25 Blood Work MasterClass
25:27 Blood Viscosity and C*19
Various studies have found a correlation with obesity, poor metabolic health (insulin resistance) and higher viral loads and spread. In this session we summarize this body of research, suggesting it's our moral obligation to get and stay physically fit, metabolically healthy.
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Time Stamps:
0:00 intro
0:45 Viral load and Obesity
1:20 Fast food companies
2:40 Gut health and infections
2:48 Fast food is part of the problem
5:47 Eating local, why it’s important
7:37 High glucose increases viral load
8:57 Importance of HBA1C
9:26 Influenza and Obesity
9:58 Obesity may drive viral variants
10: 17 Viral load and Obesity
11:40 New Electrolyte
12:37 Viral load and Obesity
14:00 Mike’s infection story
16:53 IL-6, Inflammation and viral load
18:43 Viral Load and high blood pressure, Obesity
20:30 Viral load and BMI
23:28 Obesity, Leaky Gut and Lung Issues
Sal Di Stefano, author of “The Resistance Training Revolution,” discusses the latest science about how building muscle is the best weight-loss strategy and reviews new research about how muscle signals your body to burn fat directly.
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Video Version of this Show: https://bit.ly/3AUoT5S
Time Stamps:
0:00 intro
03:10 Rigidly structured nutrition is not sustainable.
05:00 We take nutrition advice from people with extreme physiques.
07:02 We do not have a weight loss issue. We have a problem keeping weight off.
14:10 Resistance training is a superior form of exercise for fat loss, heart health, and insulin resistance.
14:50 Resistance training stopped the progression of beta amyloid plaques that cause Alzheimer’s, according to an Australian study.
17:40 Resistance training is using resistance specifically to build strength and muscle.
19:00 Running is a skill that needs practice and instruction.
20:05 Resistance training is all about form and technique.
24:30 The calorie burn during exercise is not very important in cardio because your body prioritizes energy conservation and efficiency.
26:00 Roughly half of the weight you lose with cardio, is muscle.
27:01 Strength training creates a less efficient, faster metabolism.
29:32 Weight lost through resistance training is body fat.
30:30 All you need is two days a week of resistance training to bring strength, tone and a faster metabolism.
32:30 Muscle memory: Building muscle the first time may take a while. Losing that muscle is slow. Regaining it is much faster than the initial buildup.
44:20 Gross motor movement compound exercises are most effective for building muscle.
45:50 Your central nervous system controls how your muscles fire, your strength and stability.
48:10 Proprioception, knowing where you are in space, increases with resistance training.
51:00 Resistance training elicits immediate and long-term hormonal responses.
51:35 Resistance training is the only pro-tissue form of exercise.
53:35 Resistance training reliably increases androgen receptors in men and women.
55:55 Low testosterone increases cancer risk, increases risk of heart disease, increases Alzheimer’s and dementia risk, decreases quality of life.
56:48 The average 25-year-old male today has the testosterone levels of the average 60-year-old in 1980.
57:00 A 20-year-old male today have the grip strength of a 60-year-old in 1980.
57:50 Grip strength can predict all-cause mortality better than any other single metric.
01:05:30 Pushing yourself to maximum performance is counter longevity.
01:07:00 A low protein diet generally reduces longevity.
01:09:55 Obese people have weaker bones, less muscle and more bodyfat.
01:10:30 What builds muscle, builds bone.
01:17:50 Resistance training is in the elderly improves cognitive function and hormone profiles.
Joe Rogan asks Dr. Sanjay Gupta of CNN hard questions you've been seeking answers for. I found these five clips to be among the most informative from this three hour long discussion, yet they were not covered in the news coverage about this conversation.
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Time Stamps:
1:30 Joe Rogan addresses the root cause
2:56 Joe & Dr. Gupta on Obesity, Health & 80% of cases are mild
4:32 Dr. Gupta admits we should focus on health
7:17 Dr. Gupta agrees processed food is a problem
10:50 Pandemic of Junk Food Excess
11:21 Vitamin D and K
12:18 It’s a Vascular Disease & aspirating the needle
12:41 More on Heart Disease and more
14:35 Obesity and blood vessels
17:00 Myocarditis in kids breakdown
19:37 Data in kids from last 19 months
23:24 We’ve made kids more vulnerable
24:33 Natural Immunity: why is it still ignored.
Metabolic Health should be a top priority for everyone, now there's a new easy at-home test kit to give you insights.
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Time Stamps:
0:00 Intro
1:00 Hemoglobin A1C 101
1:49 Why you should care about your HbA1C
2:30 A1C Links with diseases
6:00 Hemoglobin A1C details
7:00 Testing your Hemoglobin A1C at home
When it comes to weight loss, there's two primary models to explain the best strategy: The carbohydrates-insulin model and the calorie imbalance, also known as the CICO model. In this show we discuss the strengths and weaknesses of these models and how to best approach fat loss.
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Time Stamps:
01:35 Physicians are taught that weight loss is only triggered by caloric restriction. It is the traditional energy balance model.
02:00 The traditional energy balance model does not consider your circadian rhythm or phenotypes, like those of us who over-excrete insulin, have epigenetic factors, or have adaptive thermogenesis.
02:20 Cyclical dieting down regulates your resting metabolic rate, adaptive thermogenesis.
03:20 The carbohydrate/insulin model of obesity is centered around insulin. Hyperpalatable ultra-processed high glycemic foods increase the energy circulating in your blood, causing a compensatory hyperinsulinemic physiologic state. This causes a decrease in the amount of nutrients in your bloodstream after you eat. Your blood energy reduces to levels below before you ate, causing hunger and over-eating at the next meal.
05:35 Cellular semi-starvation: In a high sugar/high insulin state, fat cells accumulate energy intended for the now insulin resistant muscles, they undergo lipogenesis, storing lots of energy. Therefore, there is a lack of energy in the bloodstream. Your brain believes that your critical tissues are starving.
06:40 Hormones surge in this state of cellular semi-starvation; there is a surge of adrenaline, noradrenaline, and cortisol.
07:10 In drugs that increase insulin, insulin signaling caused fat gain of up to 5 pounds in a 2-month period.
07:35 The energy balance model considers all calories as metabolically equal.
08:05 Hyperpalatable ultra-processed high glycemic foods lend themselves to overconsumption and hormone alteration.
08:20 Energy intake is regulated by insulin, hunger satiety cues from the brain, leptin, ghrelin, and habits. A few nights of poor sleep increases hunger.
09:00 The more lean muscle mass you have, the more you increase your resting metabolic rate.
10:00 Insulin is pleiotropic, meaning it does many different things within your body.
13:50 Biggest Loser 6 year follow up study revealed that many participants continued to gain wait after their participation in the program’s rapid weight loss. When they regained their weight, their resting metabolic rates were depressed lower than when they started.
15:45 The energy balance model works best for young fitness competitors and bodybuilders.
16:40 A high glycemic diet increases levels of glucose in the blood, causing alterations in gut hormones and the insulin to glucagon ratio.
17:10 To get into a fat burning physiologic state, you need low glucose, low insulin and elevated glucagon. The insulin to glucagon ratio helps to unlock stored fat, increases your liver’s synthesis of ketones, and helps your white fat behave more like brown fat, increasing your resting metabolic rate.
20:00 Weight centered approaches to weight loss does not lead to lasting improvements in muscle mass or cardio-respiratory or favorable changes in overall health risk.
20:43 Sustainable changes are made when focusing on improving fitness, strength, muscle mass, sleep quality, HRV lead, independent of weight loss.
21:00 Physically fit people, no matter their weight, have a significant reduction in all-cause mortality compared to unfit individuals of the same body weight category.
22:34 Weightlifting and interval training are better ways to reduce all-cause mortality and risk for severe COVID, improve cardio-respiratory fitness and better way to help with fat loss.
26:20 Eating less causes adaptive thermogenesis. Instead, you could practice time restricted feeding and eat higher quality food.
Scientists recently uncovered various ways mitochondria support immune health via anti-viral properties. We discuss this research and why health experts should be emphasizing exercise and fasting as strategies to improve mitochondrial, and thus immune, health.
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Time Stamps:
00:54 Your mitochondria play an important role in your body’s innate immune system mounting an antiviral immune response.
01:20 Lifestyle interventions impact the health and function of your mitochondria. Mitochondria are powerful in preventing several diseases, including infectious disease. These include fatty liver disease, obesity, heart disease, diabetes, neurodegenerative diseases and even cancer.
02:18 Mitochondria are intracellular organelles. They are responsible for making energy (ATP) for your cells.
03:40 If you have poor mitochondrial health, your cells do not have sufficient energy, and you may have insulin resistance, fatigue, or brain fog. It may mean that you will not release sufficient antiviral peptides when you are exposed to a pathogen.
05:00 Physical activity is protective against death, hospitalization, and severe disease.
05:24 Mitochondria are important for liver health, brain health and metabolic health.
06:55 Beneficial affects of regular physical activity on immune function are at least partly mediated by mitochondrial fitness. Low mitochondrial fitness and low cardiorespiratory fitness may be important risk factors for COVID 19.
07:30 Poor mitochondrial health may be a link between established risk factors like age, underlying health conditions like obesity, high blood pressure, diabetes, and other chronic disease.
07:43 Physical activity or targeted pharmacological intervention that increase mitochondrial capacities likely increase mitochondrial function and may enhance innate immunity. Taking berberine or metformin prior to exposure has been shown to reduce risk for severe outcomes in COVID. Metformin is more protective in women than in men.
09:11 Individuals with poor cardiorespiratory fitness have increased risk for severe disease, hospitalization, requirement for being on a ventilator and death.
09:42 Low physical activity is linked with contracting COVID 19 and poor outcomes.
10:25 Mitochondria are critically involved in antiviral host responses.
Research continues to emerge in support of time-restricted feeding (TRF) as one of the most powerful types of intermittent fasting.
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About Today's Show:
Because TRF restricts food intake to certain times of the day, it syncs our circadian clocks with processes involved in life span extension, like autophagy.
Links to Research Highlighted:
https://bit.ly/3iDZw1M
Time Stamps
0:00 Intro
0:22 TRF, Autophagy and Circadian Rhythms
01:33 Circadian Rhythms, TRF and Autophagy Study
04:07 TRF benefits depend on Circadian Rhythms
04:54 Your Circadian Clock and Metabolism
09:20 Eating windows and metabolism
13:08 Temperature and Circadian Rhythms
14:45 Berberine and Autophagy
15:52 early Time-Restricted Feeding (eTRF) and Longevity
17:46 TRF and weight loss
19:15 New TRF and Lifespan Extension Study
Scientists in the UK discovered a novel way the Spike protein of SARS-CoV-2 may cause microvascular disease. These discoveries should emphasize healthy lifestyle change, smoking cessation, exercise, walking and sauna therapy as preventative measures to lessen the potential vascular damage during the course of infection.
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We review new autophagy research and discuss ways to measure this process to see if your exercise, nutrition, fasting windows are sufficient to support this critical cellular clean-up process/
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Time Stamps:
01:26 Autophagy and the body
02:42 mTOR and Autophagy
03:19 Snacking and Autophagy
04:06 AMPK is the gas pedal on autophagy
05:10 Exercise and autophagy
06:20 Berberine and Autophagy
06:56 Measuring Autophagy
07:20 Lipophagy and fat loss
08:22 Autophagy and the liver
09:35 Autophagy and Muscle
10:23 Great Autophagy Review Paper
10:50 Autophagy and Age
11:50 Autophagy and Immunity
12:38 Autophagy and muscle loss
We’re hearing a lot about misinformation surrounding vaccines, but what about misinformation about general health and nutrition habits, especially among healthcare workers themselves? We review two of these viral stories and discuss our bias as a society when it comes to chronic disease prevention.
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References:
Time Stamps:
0:00 Intro
0:30 Training is lacking basic health
2:00 Obesity is a problem amongst health care workers
” prevalence study of nurses in Scotland found that 69% were overweight or obese, and obesity was significantly higher among nurses than other healthcare professionals and those working in non-health-related occupations,” Kelly, M., Medicine, J. W. O.,. (2018). Systematic review: What works to address obesity in nurses? Academic.Oup.com
. http://doi.org/10.1093/occmed/kqy038
3:00 Doctors don't eat healthy foods
O’ Keeffe, A., Hayes, B., & Prihodova, L. (2019). “Do as we say, not as we do?” the lifestyle behaviours of hospital doctors working in Ireland: a national cross-sectional study, 1–15. http://doi.org/10.1186/s12889-019-6451-8
4:00 India and Natural Immunity
5:00 Belly Fat and V Effectiveness
6:00 Idaho Nurse Story
9:00 Ways we can be healthier, practically
As you age the quantity of protective types of fat, known as brown fat and beige fat, decline leading to a worsened in blood sugar control, weight gain and inflammation.
In today’s show we dive into emerging science linked with preserving this protective type of fat.
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Time Stamps
0:00 Intro
0:20 Brown fat declines with age
1:03 Brown Adipose Tissue in Obese Children
2:23 Berberine, Ketones and Brown Fat
3:37 Less Brown Fat More Inflammation
4:56 What is uncoupling and heat creation
6:11 Where is Brown Fat Found
7:00 As adults we're no longer stimulating brown fat
7:42 Beige VS brown fat
9:40 Brown fat is metabolically protective
11:26 Exercise and fat cell thermogenesis
11:50 Fat cell thermogenesis and circadian biology
13:02 How to get more brown and beige fat
It sounds crazy, but your Intermittent Fasting window should ideally change with the season: shorter days translate into shorter feeding windows. Longer days, longer feeding windows. We discuss the science and rationale to support this idea of seasonally adjusted feeding.
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Short-sided pandemic policies fueled a surge in Overweight and Obesity rates in both Children and Adults across the USA, new CDC reports find.
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Time Stamps:
0:47 First report showing Childhood obesity rates have doubled
1:28 New CDC report—Obesity Rates have skyrocketed
2:02 460 Kids have died from C*19
2:58 Millions of kids are now more overweight
4:44 JAMA Article, Obesity Rates in kids
5:38 Details of the CDD Findings
6:56 Bad Pandemic Policies are the problem
7:50 Obesity rates in kids, details
8:39 Preventing obesity in the first place is best
9:36 Recidivism and Obesity
14:28 Why gym closures were bad
15:53 Obesity rates in adults got worse, too
Intermittent fasting and prolonged fasting decrease insulin but also impact your thyroid, cortisol and other hormones. In this show discuss this research and considerations when deciding how often or long to fast for your health.
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Time Stamps
0:00 Intro
01:39 Prolonged fasting impacts hormones and your circadian rhythm.
02:22 Fasting may not be beneficial in general for metabolically healthy individuals who are physically active.
02:52 Fasting benefits those of us who have significant body fat to lose.
03:37 Insulin drops about 35% over a 24 hour fast. It is halved after 72 hours.
04:22 Create a fasting plan that is sustainable and consistent.
05:27 Your metabolic rate is reduced during fasting. Thus, there is a somewhat significant reduction in free T3 levels and a reduction in TSH with fasting.
06:07 Autoimmune hypothyroidism is characterized by leptin interfering and changing immune system tolerance.
07:07 If you are lean and have thyroid issues, perhaps fasting is not of benefit to you.
07:17 Early time restricted feeding pushes your circadian rhythm into an early robust cortisol waking response.
07:52 Fasting, eating, and waking up causes a transient increase in cortisol.
08:37 The primary benefit to fasting is a reduction in glucose and reduction in insulin.
08:52 Early time restricted feeding that Mike recommends, consists of breaking your fast at about 10 a.m. and ending by 6 p.m.
Politicians and health officials continue to create new mandates and health orders but curiously ignore rampant obesity and metabolic health issues. Meanwhile, scientists carry on with publishing new research about the protection offered by exercise and healthy living.
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Time Stamps:
0:34 Commonalities among the hospitalized
0:44 Obesity Epidemic in America
1:14 Fauci promotes healthy living in 2019
2:08 Healthy living has been ignored
2:41 Scientists: we’ve worsened Obesity in 2020
3:32 Mechanisms driving Obesity
4:45 Biden, Boosters and the FDA
5:20 Deaths in 2021 are no worse than 2020
7:14 Farm bill and agriculture subsidies
8:04 Belly Fat and V efficacy
8:34 Obesity and the Pandemic from Mayo Clinic
10:41 Society is Biased towards acute infection
13:55 Vitamin D levels in the fall and winter
14:40 WebMD ignores obvious obesity
15:50 Common features of hospitalized people
19:00 CNN visits hospitalized patients, ignores obvious health issues
19:38 We’ve worsened Obesity
20:08 Woman does everything right, still got sick
20:40 Why is the media ignoring this
22:57 We’re fattening our kids with Junk food in schools
25:07 Children are move overweight than ever
25:45 60% of the calories kids eat is junk
26:00 Health experts promote exercise
26:48 New study finds exercise is protective against hospitalization
28:00 Exercise enhances V effectiveness
A new study unveils details about how sauna therapy supports longevity, heart health and preservation of muscle mass throughout lifespan. In this podcast we review these findings and discuss the practical ways to benefit and incorporate into your life.
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Time Stamps
01:00 Each type of sauna is beneficial. With infrared, you need to stay in longer for similar benefits.
02:30 There is a 65% risk reduction for mild cognitive impairment and Alzheimer’s in people who sauna 3 to 5 times each week.
02:45 There was a 27% lowered risk for cardiovascular disease in men who used the sauna 3 to 5 times a week.
03:00 There was a 50% lower risk of cardiovascular disease in men who used the sauna 4 – 7 times a week.
03:45 Length of time in the sauna: Mike advises that you stay until you feel uncomfortable and then stay another minute. Take a break and then go back in.
04:00 A sauna inside your home needs good ventilation to prevent mold.
05:00 Sauna therapy shifts about 60% of your blood from your core to your periphery and skin. The inverse is true when you get cold in contrast therapy.
07:10 Loss of control of protein balance within the cell, loss of proteostasis is a hallmark of ageing. There is benefit within the muscle tissue in reducing atrophy of the muscle with sauna therapy.
08:10 Heat shock proteins are involved in preventing the accumulation of dysfunctional protein.
09:20 Heat therapy and sauna bathing can help to decrease age-related muscle loss.
09:30 Individuals with high blood pressure have dysfunctional endothelium, which causes erectile dysfunction.
12:10 Heat shock protein expression can be increased for up to 48 hours with sauna use. This response shifts upward as you become more acclimated to heat therapy.
13:15 Transient increases in interleukin 6 are favorable. There is also a transient increase in interleukin 6 with heat therapy.
14:15 Interleukin 10 affects your T-regulatory cells, which help to increase tolerance within your immune system.
16:10 Sauna therapy improves sleep and heartrate variability.
17:30 Sauna bathing enhances the excretion of cadmium, lead and other heavy metals in the sweat.
18:00 You also release beneficial minerals in sweat: magnesium, zinc and sodium.
19:15 Sauna use can negatively impact sperm motility.
Scientists published a new study finding Berberine HCl supports blood sugar and metabolic health by acting synergistically with Bifidobacterium probiotics and possibly fermented foods. We unpack the details and discuss best practices with Berberine HCl dosing for fasting and beyond.
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Time Stamps
0:12 Synergism with Berberine HCl & Probiotics
0:40 Ferments and Probiotics
1:38 New Berberine Study and Probiotics
2:19 Study Details
3:11 Dose of Berberine
3:29 Berberine and Exercise
4:21 Berberine and Probiotics
6:19 Using Berberine to kick-start fasting
6:48 Berberine and the gut, absorption
7:00 How natural compounds impact health via the gut
A fascinating new study found correlations with NK Cell activity, vitamin D status and exercise habits. Since NK cells are a vitally important first-line defense against pathogens, these findings have timely, real-world implications.
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Time Stamps:
0:00 Intro
01:15 Your adaptive immune system provides immunologic memory.
01:40 Natural killer cells are part of your innate immune system, which has no memory and provides an all or nothing response.
01:50 Increased expression of innate immune system activation is found with obesity, insulin resistance, hypertension, and other chronic inflammatory diseases.
02:55 Overweight individuals tend to have a higher viral load.
03:10 Natural killer cells deal with pathogens, bacteria, and viruses and cytokines released by natural killer cells, help to signal your adaptive immune system.
04:00 Natural killer cells are important in preventing cancer.
04:15 Vitamin D and exercise are major determinants of natural killer cell activity.
04:40 Age, gender, vitamin D and exercise are associated with immune function determined by natural killer cell activity.
04:45 Age was a determining factor for low natural killer cell activity in men, but not women.
05:10 Sufficient levels of vitamin D reduced risk of low natural killer cell activity in men.
05:30 Exercise reduced risk of low natural killer cells in women and in both men and women over the age of 60.
05:45 A natural killer cell assay is not commercially available here in the US.
07:30 Decreased natural killer cell function in immunologically normal elderly is associated with increased risk for severe infections and mortality in general.
07:40 Natural killer cells may play a critical role in the early immune response.
08:20 An exhausted innate immune system can become depleted with a severe infection.
10:20 Medium to high intensity exercise decreased the risk for very low natural killer cell activity in women.
11:50 The vitamin D level sweet spot appears to be between 40 and 60 nanograms/ml.
13:25 Low natural killer cell activity in women did not seem be impacted by age as much as with men.
13:55 The size of your thymus gland and the amount of T cells that you produce decline (immunosenescence) as you age. Natural killer cells may compensate for this.
14:40 Over-exercise is associated with greater odds of low natural killer cell activity.
15:30 Vitamin D deficiency and insufficiency were associated with increased susceptibility to COVID-19
17:00 Immune system assays are expensive. You can triangulate looking at things like white blood cell count, C-reactive protein.
20:45 Each 1 unit increase in BMI, reflected a 12% increase in the risk for severe COVID-19.
Cold exposure has many health (metabolic and immune) benefits. We catch up with Adrianne and Jason of Morozko Forge to discuss the many health benefits linked with cold therapy.
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Link to Video, Notes and Resources:
Key Time Stamps: https://bit.ly/2YwOkwK
0:00 Intro
0:20 Acclimating to cold
2:08 Vitamin D Levels Decline in the Fall
3:00 Cold plunge and metabolic health
2:53 Cold and Circadian Rhythm
3:54 The Best Plunge
4:00 DIY Stock tank
4:19 Why the Morozko Forge
4:58 The Shivering response
5:30 Starting with cold showers
5:58 Fat loss and cold exposure
21:30 How Morozko Forge Started
24:17 Benefits of Hormetic Stress
30:20 How long to plunge
34:00 the power of cold
37:00 Best time to plunge
31:50 Cold and the Brain
47:27 Using cold to enhance circulation
52:16 How Adrienne used cold exposure to heal her autoimmune conditions
60:00 Depression and cold exposure
1:03:00 Keeping your plunge cold and clean
1:08:00 Shivering with the cold
People often say, “kids are resilient.” However, scientists find children gained 23.9% more fat as a result of school closures in 2020. We also discuss a new paper suggesting poor metabolic health may be to blame for emergent viral variants and more.
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Time Stamps:
0:00 Kids body fat surged during the pandemic
2:25 Vitamin D Health Benefits
2:57 Obesity and Recidivism
3:41 Why aren’t parents concerned?
4:00 Kids and Mortality from the virus
4:40 Kids and metabolic health
5:43 Obesity and the virus in adults
6:19 Stay home order caused weight gain
7:45 Why Obesity is a problem
9:10 Obesity environment and virulent virus strains
10:20 Viral load and obesity
12:18 Rates of Obesity in Kids skyrockets during pandemic
18:39 Response to Obesity Crisis is insufficient
20:20 Infection course in kids and co-morbidities
22:12 Diabetes Prevalence in kids is up 95%
We review top news this week from outbreaks in Israel, new findings about transmission dynamics in vaccinated subjects and the media’s response to Joe Rogan crediting Ivermectin as part of his protocol in successfully overcoming COVID in just three days.
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Researchers in Israel published a pre-print comparing reinfection rates VS breakthrough cases in thousands of fully vaccinated individuals. Let’s dive into their findings!
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Scientists in Italy find, for the first time, increased abdominal fat is linked with significantly lower quantities of antibodies compared to subjects with healthy quantities of belly fat. We these details and a new report noting V effectiveness has declined from 91% to just 66% in recent months.
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Time Stamps
0:00 Intro to study
0:13 Belly Fat and Effectiveness
0:30 CDC report
1:40 Increasing protection
1:49 Belly Fat, smoking and blood pressure
2:51 T cell immunity
4:25 Ignoring exercise is a problem
5:11 Skinny but Metabolic Obesity
6:26 Smoking linked with lower antibodies
6:57 Elevated blood pressure associated with lower antibodies
7:54 Physical inactivity is a epidemic
9:45 Sleep and metabolic health
10:39 Lifestyle and V Effectiveness is not new
12:32 Lifestyle tips to improve blood pressure
14:10 Smokers have lower antibodies
15:37 Effectiveness has dropped from 91% to 66%
A new study finds breath work practices favorably change brain chemistry mirroring what’s seen in experienced meditators. We review the details and discuss practical ways to incorporate breath work into your life.
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Time Stamps
0:30 Scientists say breath holds change brain
1:38 Anxiety is top risk for death
2:54 Wim Hof study
3:26 Breath work podcast with Josh Trent
3:43 How breath holds change the brain
5:42 Insight meditation timer
6:36 Breath work podcast with Patrick McKeown
7:03 James Nestor, author of Breathe
7:53 Breathing and brain states
9:42 L-Theanine and the brain
10:34 Right brain activation with breath holds
11:32 Default Mode Network and the brain, Lew Lim and the
12:11 Sleep apnea VS breath holds
13:24 Breath work practice session
Fitness icon Bill Phillips nearly dies from COVID-19. We discuss blood viscosity, hormones and steroid/SARMs as it relates to heart health and risk of severe disease from this particular virus.
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Time Stamps
0:00 Intro
0:31 Bill Phillips ravaged after C*19
2:17 Mike Shultz, a similar story of HRT user who got hit hard
3:30 Blood Viscosity
4:37 Bill Phillips now after the infection
6:04 Bill admits to steroid use
8:27 Mike's personal steroid use
9:42 How anabolics, SARMs and HRT impact blood work, risk of heart disease
Actress Melissa Joan Hart caught The Rona and blames other Americans and her kid's school for her illness. Lets review her recent publicly shared food pictures and discuss the science of insulin resistance as it relates to immune health.
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Time Stamps
0:00 Intro
0:31 Hyperglycemia and risk of illness
1:30 Melissa Joan Hart video
2:00 a look at Melissa's diet
5:00 Blood sugar and Immune Health
We review science that shows how exercise can reverse aging by keeping your immune system young, preventing immunosenescence and the process of inflammaging.
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Time Stamps
0:41 Immunosenescence
1:14 Exercise and Immunosenescence
2:14 The senescence-associated secretory phenotype (SASP)
2:25 Thymic Involution and your T cells
2:51 Exercise reverse age related declines in immune function
3:00 How Exercise Impacts Immune Health
3:23 More Exercise is not alway better
4:00 inflammaging: what is it?
4:50 Thymic Involution deep dive
5:40 Exercise and T cells
6:15 Exercise and Vaccine Responses
9:00 Sleep and Aging
13:00 Exercise and Immunity Details
14:30 DHEA, Metformin and Growth Hormone
15:45 Blood work you need
17:30 Immune System in athletes
0:00 Intro to exercise as a tool to impact aging
I misspoke in yesterday’s podcast when saying there’s been, “126 cumulative COVID-19 deaths in children.”
There’s actually been 378 cumulative deaths in children, as of August 12, 2021 in the USA. Very sorry about that.
This brings the case death rate down to 0.01%. (And 0% in some states as not every state has recorded a C*19 death in a child yet.)
The estimated number of children under the age of 19 in the USA is estimated to be around ~ 75,000,000.
Interestingly, during this same time period over 540,918 children have died from other causes. (As of August 12th, 2021.)
So COVID-19 represents 0.07% of all childhood deaths.
Sorry for the confusion.
Here's a link to the podcast and data source: https://bit.ly/3k4QxGO
Let's review the published data about how COVID-19 is impacting children and which underlying health conditions in kids are linked with greater disease severity and death.
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Fasting and calorie restriction are not the only tools that support longevity. Harvard researchers make the case that exercise is the ultimate tool to support longevity and healthy aging.
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Time Stamps
0:00 Intro
0:51 Exercise impacts aging
1:55 9 Hallmarks of Aging
2:36 Genome instability
3:27 Epigenetic /Biologic age testing
4:00 Mitochondrial Dysfunction and exercise
6:00 Exercise and Aging Specifics
8:14 Sleep Loss and Aging
10:00 Exercise May be Better Than Fasting for Aging
11:21 Exercise and aging of the heart
11:45 How much exercise do you need
12:34 Muscle Loss with Age
15:43 Exercise and the brain
18:06 Exercise and Nutrient Sensing
20:01 Exercise, mTOR and AMPK
Let’s review the exact tests you should run to see if you’ve been exposed and/or how your immune system has responded to immunizations. If we're serious about protecting others, we should know the answers to these questions.
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A new study involving over 100,000 subjects finds exercise and physical activity decreases risk of infectivity, severity and mortality from COVID-19.
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Researchers in Denmark discovered that fasting impacts key chemicals in the brain differently for lean and obese subjects.
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More about today's show:
After a 24-hour fast, serotonin was increased in appetite regulatory regions in lean but not obese subjects.
Researchers did further analysis and found that fasting-related shifts in insulin and fatty acids were responsible for much of this shift in brain chemicals in the lean subjects.
Here are a few key takeaways from this video:
-Serotonin plays an important role in appetite signaling
-Eating earlier in the day may support higher levels of serotonin and thus better appetite control
-Obese individuals may need to pair exercise with their fasting regimes to gain the most benefit
Meg Kilcup, PharmD is a pharmacist who was involved in Health Care research but left the industry after growing frustrated that nutrition and lifestyle change were not part of the conversation in a major Seattle health care center.
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Key Time Stamps
0:00 Intro
05:00 Meg found that most patients were not getting better with pharmaceuticals. Lifestyle was never considered.
06:45 On a patient level and system level, getting to the root of the problem was the answer, but it wasn’t happening.
08:30 Western medicine helps many people and kills many people.
09:44 Health is created by the choices we make every day, not healthcare.
12:00 Most people are eating synthetic chemicals for food.
12:45 You can wreck your gut when you eat synthetic foods, instead of natural food. This, in turn, can disrupt your mood, emotions, your hormones and more.
13:25 Doctors have a quality incentive.
14:20 Polypharmacy is a risk factor for disease severity.
16:50 Anxiety can come from many sources: food, hormones, gut health, heavy metal toxicity, poor sleep or a stressful life situation.
19:00 Anti-depressant drugs can increase risk of suicide.
20:00 Increased estrogen from birth control pills can cause hyperpermeability in the intestinal lining.
20:20 Antibiotics wipes out both the pathogenic and the commensal bacteria in your gut.
21:30 PPIs can increase risk of stomach cancer.
24:34 To make an anti-biotic more effective, and reduce antibiotic-resistant bacteria, you can take a probiotic and saccharomyces boulardii probiotic yeast, 4 hours outside of the dosage window.
26:27 Sugar feeds the bad bacteria.
28:37 You can stop taking antibiotics when your symptoms are gone, depending upon the situation.
29:39 There are 47 million antibiotic prescriptions each year.
36:00 Medical journals can be biased. The data can be manipulated before it is published and when it is reported on the news.
44:25 Natural supplements can be as effective and as dangerous, if used incorrectly, as drugs.
57:20 Meg’s morning routine.
Scientists discover how resistance exercise triggers muscle tissue to signal fat cells to release stored energy (fat). We discuss these details and new research about how muscle mass and muscle quality are linked with improved metabolic flexibility.
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Time Stamps:
01:31 Marbled unhealthy muscle (Myosteatosis) is characteristic of insulin resistance.
03:12 There is a strong correlation between metabolic health and the degree of muscle fatness.
05:35 Obese study subjects had significantly higher levels of poor-quality muscle, which was independently associated with an increased risk of metabolic syndrome.
05:50 Muscle Fatness/Obesity/Bone Loss is osteosarcopenic obesity.
09:30 Lifting to failure means that you cannot do another.
10:44 With intense exercise, muscle was able to signal white adipose tissue via an extra-cellular vesical, causing increased sensitization to catecholamine stimulation of lipolysis.
11:48 Lipolysis is the release of energy.
12:30 The more muscle you have, the higher your resting metabolic rate.
12:55 Pushing your muscles to failure can directly enhance your fat cell’s ability to release stored energy.
13:00 Fat oxidation occurs within the mitochondria within muscle tissue and liver.
13:30 Many fat lipids are recycled. This recycling declines as you become more insulin resistant.
14:37 Healthy skeletal muscle contributes to whole body glucose metabolism, leptin levels and insulin sensitivity.
Let’s review the long known law of declining virulence which describes how viruses and parasites evolve to become less virulent over time as they infect more hosts.
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Dr. Ben Lynch discusses more about histamine, gut health and why gallbladder issues are so common and tips to optimize. We also look at gene testing and why considering clusters of interrelated genes and their associated networks instead of myopically focusing on one good or bad gene variant is much more useful for determining your health weaknesses and strengths.
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Key Takeaways:
06:23 Genetic testing identifies a potential susceptibility to health and mental health complications. It is one of many tools.
06:50 Dirty Genes book is full of quizzes which identifies genetic issues without doing genetic testing.
07:45 Lifestyle habits are passed down through generations, so issues may not be caused by genes.
08:35 Less than 5% of cancers are heritable. Only 1% of Parkinson’s is genetic.
09:25 Conventional medicine using pharmacological interventions are by force. Naturopathic and functional medicine is nurture and restorative, with an appreciation for the biochemical network.
10:50 Look at genes in a wholistic way. There are about 18,000 genes in our bodies.
12:10 A single variant is minuscule compared to the other 18,000 genes communicating. And there are many other variables that make studying a single variant complicated. For example, is the study subject sleeping in a hot or cold room, mouth breathing, has a sleep partner snoring, and loaded with stress? It appears as though epigenetics overrides the majority of other provocations.
13:40 You must look at the research with a wholistic view. Look at many studies.
14:35 You do not need genetic testing. Listen to how your body is feeling and give those areas in need more love, attention, and protection.
16:12 Some genes are highly influenced by epigenetics and others are not. Sometimes is it a matter of workload for the gene.
18:00 If you have the MTHFR variant, you are less likely to die from malaria. You may have a reduced ability to methylate folate, but methylfolate can be found in leafy green vegetables and animal livers.
20:40 At some point, mutated genes helped your ancestors survive. Our genes are adapting to our new environment, and we are passing this on to our kids.
23:20 Dr. Lynch had to choose 7 genes out of 18,000 for the book. He chose MTHFR because it effects the entire genome. Two glutathione genes were chosen because oxidative stress effects the entire genome.
24:00 CMT and MAOA were chosen for their impact upon brain function.
24:30 DAO works on histamine metabolism in the gut, which can cause leaky gut.
25:00 PEMT: Solid cell membranes create cell membranes and create storage for histamine and your neurotransmitters. This phosphatidyl choline synthesizing gene highly polymorphic.
26:45 Nitric oxide is important for emergent heart issues.
26:50 By focusing on supporting these 7 genes, you are positively influencing all of your genes.
28:45 Phosphatidyl choline keeps your bile from being thick and sludgy. You need 10 parts phosphatidyl choline to one part cholesterol to have your bile flow.
30:23 If you are an obese woman in your 40s and still fertile, you will struggle with a gallbladder issue, especially if you have a PEMT variant. The primary stone in the gallbladder is formed from cholesterol. It stems from fatty liver.
32:44 The phosphatidyl choline supplement is used to improve bile flow, but since it is a lipid, it cannot be fully absorbed to improve bile flow. With PEMT variant, reduce consumption of fats and reduce the workload on that gene.
33:45 Visceral manipulation is a near instant fix for bile flow. It is massage to compress your liver. You will have an amazing bowel movement. Support with herbs that stimulate bile flow and production, like glycine, taurine, bitter herbs, ginger, and artichoke. Then supplement with phosphatidyl choline.
36:00 There is data about bile acids and dysfunctional bile acid signatures in the brain and heart.
36:50 Bile has antimicrobial properties. Taking ox bile at meals to help with fat metabolization. Ox bile taken between meals gets into your small intestine to kill off overgrowth bacteria. Maybe take it with a little charcoal. Bacteria release gasses and compounds that cause issue when they die and break open. Binding these is important.
38:28 Acid reflux is bile coming through a leaky pyloric sphincter.
39:10 The StrateGene test for neurotransmitters looks at the reduction, transport, binding to the receptor and the synthesis/metabolism of key neurotransmitters.
41:20 Pesticides slow the HTR1B gene. They bind to the serotonin receptor.
42:00 The metabolism of neurotransmitters can be fast, typical or slow. Many medications target the reuptake of neurotransmitters to keep it in the brain, rather than have it reabsorbed.
43:00 Many of us who take SSRIs get no effect because they have no or too little serotonin in the brain for the medication to work with.
43:30 5-HTP is a primary precursor to serotonin. The DEC gene converts 5-HTP to serotonin, uses vitamin B-6.
48:20 Sleep is associated with serotonin. Serotonin is converted to your melatonin. Taking supplemental melatonin may mean that serotonin is still in your brain, producing a “wired and tired” feeling.
50:55 Adderall and Ritalin are addictive amphetamines. Amphetamines block the reuptake of dopamine. Harm can be done with higher doses of amphetamines when we already have a slow ability to remove dopamine from the brain.
53:50 Medications can be useful as an intermittent intervention. Many times, non-pharmaceutical interventions can be used strategically with genetic testing.
55:05 Ritalin is toxic to the brain because it keeps so much dopamine in the brain, making dopamine quinone. Three toxic compounds are produced when you break down dopamine.
58:40 We think that Parkinson’s is a low dopamine state, so patients are prescribed L-dopa. L-dopa may have been the reason their brain was toxic to begin with from a messed up MTHFR.
59:15 Supplementing with dopamine hastens the destruction of the Parkinson’s brain. Parkinson’s is a damaged state due to a pro-oxidative environment in the brain, possibly due to more elevated dopamine or a trapping of some of the toxic metabolites of dopamine in the brain.
01:01:17 Quinones are highly reactive and hard to calm and neutralize. Glutathione does not neutralize a reactive quinone. PQQ is helpful. Carnosine is also helpful and rapidly metabolized by carnosinase and converted into histamine and histidine. N-acetyl carnosine keeps carnosine in circulation longer. It is protective of the brain and is also used in eye drops for cataracts.
01:05:20 Eye health/function is an indicator of brain health. Your eyes contain the most mitochondria per density of any organ or body part. Eyes use a lot of oxygen and requires a lot of glutathione and other antioxidants for support.
New data from 4.8 million hospitalizations finding 94.9% of COVID-19 patients had very common, yet largely preventable, underlying health conditions, including:
-High blood pressure
-Lipid imbalances (commonly caused by insulin resistance)
-Obesity
-Anxiety
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Data from 4.8 million hospital visits debunk the media's constant lie that 'perfectly healthy people are dropping like flies' from the virus.
We review new data collected from 800 US hospitals and 4.8 million medical records from March 2020 to March 2021. The report found that of 540,000 hospitalized for C*19, only 27,000 (5.5%) did not have a chronic health condition.
Over 513,000 of the 540,000 (94.9%) hospitalized for C*19 had at least one chronic health condition; some had as many as 10 or more. (Needless to say a super majority of these conditions reported with high frequencies are created by people's own nutrition, exercise and lifestyle choices: insulin resistance, obesity, mental health issues and more.)
The presence of two or more underlying conditions increases the odds of death nearly 2 fold compared to those with none; 10 or more conditions increases odds of death by nearly 4 fold.
What's even worse--considering the constant media fear mongering--anxiety was found to be the second strongest predictor of death, after obesity. This is after adjusting for age and other variables.
Let’s use this new report to nudge our friends to start making better nutrition, exercise and lifestyle choices.
New research suggests blood sugar and insulin surges can impair our circadian clock system, possibly leading to sleep disruptions and more. We then discuss how to avoid the common meal-timing mistake many make when Intermittent Fasting or eating OMAD, adding more evidence to the idea that we should start feeding earlier in the day and start our fast in the early evening.
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You're hearing a lot about the new Delta Variant. Let's unpack real world science so you can make more informed decisions about the actual lethality and more.
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0:00 Intro
2:24 what is the Delta Variant
3:37 What states have this variant
4:37 Healthy Living is key for prevention, researchers say
9:39 Protein structure equals function
11:04 Hemoglobin A1C and glycosylation
13:00 transmission rates of the delta variant
17:43 Why T cell immunity is so essential
18:45 Data from the UK about lethality of the delta variant
A new study compared Alternate Day Fasting (ADF) to Calorie Restriction (CR), lets unpack what they found and some nuances that the media coverage of the study.
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Dan Stephenson, CSCS shares amazing nuggets and new science that'll help you get ripped and gain strength this summer.
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Time Stamps:
07:50 Periodization is the organized structure to your training. 09:15 Your workout program should respect your goals. 11:10 Changing up your modality can accelerate weight loss during the adaptation to that modality. 11:35 The overload principle is where you do more than you did previously: weight, weight lifted over time or weight lifted in a session. 12:40 The gas principle is your general adaptation syndrome, which can lead to maladaptation. 13:10 Four to 6 weeks is time to make changes/variations. 14:10 Hypertrophy is the building of the muscle. Strength is when we ask the muscle to express more force. 17:30 Your recovery is more difficult if you are always redlining during your workout. 20:10 Powerlifting focuses on the glutes. Glutes stabilize the pelvis and helps keep the spine in a neutral position. 21:55 Strong lats and glutes are important for injury prevention and performance. 23:05 Hamstrings help stabilize the pelvis. 27:40 Raw lifting does not use clothing or other accessories that assists with the lift (geared). Raw and geared are separated in competition. 31:00 You can improve your pullup strength with bands. 31:47 Bands accommodate resistance. They are a great way to offload and assist in the bottom portion of the pullup movement. 36:10 Isometrics have been shown to have a pain-relieving effect. 37:00 Yielding isometrics is holding the weight for a period of time before completing the whole rep. Overcoming isometrics is like pushing the bar into an immoveable object. 37:40 Sticking point is where the bar or movement slows down the most, showing where you are weakest in your range of motion. 38:15 Tempo is when you pause where you are weakest or just before where you are weakest. 41:25 A similar movement pattern with fast movement, twitching, can potentiate a lot of type 2 muscle fibers and recruit bigger motor units. 42:05 Failure in lifting is your body giving you feedback and inhibit the muscle from producing force as a way to protect it. 50:20 Bands and suspending weights adds variables that require building of stability. Chains can be used for hypertrophy or strength.. 54:00 Increasing the weight as you get stronger, begs you to put more force into the movement. 54:50 Power can be developed with a wide range of intensities. 55:30 Chains for workout are usually ¾ inch or 5/8 inch in 5- or 6-foot chunks. You can layer lighter chains, but you can order online. 59:30 With the Kabuki Kratos flywheel training system, the harder you pull or push (moving the flywheel), the harder it pulls back on you. 01:04:50 Kettlebells are a versatile tool.
Let's dive into new details and about how snacking, overeating and insufficient exercise causes us to gain body fat.
We'll then discuss ways to improve metabolic flexibility to assist in weight loss and blood sugar health improvement.
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New research highlights connections with autophagy and a major driver of aging, known as senescence. In today’s show we unpack these details and practical applications as it relates to longevity, fasting and exercise.
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Let’s review new research linking circadian rhythms and age-associated “longevity” pathways of interest, namely the sirtuins, insulin/IGF-1 and mTOR. Let’s review the practical takeaways from this article with a focus on how fasting and caloric restriction ought to be viewed with respect to the circadian clock system.
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Greg Anderson discusses strategies he leans on to support his mental health after spending a decade in the Special Operations/Para-Military community with 14 overseas deployments.
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0:00 Intro
05:27 Mental Health right now
08:38 Social Isolation and depression
11:07 Blasts and blast overpressures
22:25 Imposter Syndrome
28:52 The video that got Greg Fired
57:00 The state of Censorship
01:01:03 Greg did a 10 day fast to start the year. It kicked his butt.
01:06:25 Once you realize that you can fast for days at a time, you don’t mind missing a meal.
01:08:35 A study of people asthma found that doing 12 days of alternate weekday fasting cut the need for asthma medicines.
01:10:05 To compliment alternate day fasting, athletic people would be advised to eat high protein (keto/carnivore).
01:10:55 Our ancestors ate locally seasonal and we could too.
01:11:42 What your long-ago ancestors ate influences the efficacy of your diet.
01:14:05 Refined carbs and the combination of refined carbs with fat are not found in nature.
01:18:50 Big food wants us to believe in the power of calories rather than carbohydrates. 01:22:40 Masking to prevent viral spread in non-healthcare settings does not have strong support data.
01:24:41 It is healthy to question everything. Who is paying the expert?
01:25:45 Schools have your child for 6 hours a day and exert a great influence.
01:29:14 The majority of people who go through gender reassignment at a young age regret it later.
01:36:06 Cold thermogenesis is a good stress that favorably affects the immune system. It causes mitochondria within your fat cells to enrich.
01:38:29 Try to stay in the cold shower as long as you can. Listen to your body. Make a cold shower part of your routine.
01:52:03 You should be taping your mouth to enhance your sleep. Some experts say that you should tape your mouth during exercise.
02:02:19 In disease, your genetics load the gun, but your environment pulls the trigger. 02:07:46 antibody testing: Use the IGG to SARS COVI2. The decay of the antibodies is different for everyone. Mike had his done through Lab Corp.
02:10:19 Memory T-cell immunity has been shown to last 18 years so far. This immunity can cross over to viruses in the same family.
A new study found long-lived plasma cells in the bone marrow of previously infected subjects.
We discuss the details about these critical immune cells and why prioritizing nutrition and health matters even more now.
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New research highlights a critical interplay between autophagy and gut health, specifically with regard to supporting the integrity of the gut barrier.
Today we dive into the details!
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We discuss the CDC’s abrupt change in the face mask guidance for folks who’ve been immunized. We’re examining this because it seems to harm the CDC’s credibility. Just days prior to this guidance change, their director, Dr Rochelle Walensky argues that now’s not the time, suggesting that cases are trending in the wrong direction and the data is far from settled.
We also discuss new autophagy research as it relates to gut health as well as new exciting studies on exercise.
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Best selling author Shawn Stevenson discusses how processed foods weaken the body and mind as well as our relationships. It's a fascinating discussion.
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Board certified neurologist Stasha Gominak, MD discusses the reason why you ought to consider mouth tape during sleep. Then we catch up with fitness professional Adrianne Nina to discuss how she used mouth tape, breath holds and other breathing practices to help folks on their fitness journey.
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There's a lot of focus on antibodies in the media lately, but T cell immunity might be even more important. In today's show we explore the physiology and science you need to know.
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Let's breakdown the pros and cons of the four main Intermittent Fasting approaches, from time restricted feeding (TRF), to the 5:2 fasting and Alternate Day Fasting (ADF) and more.
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Sauna therapy has been shown to improve the functioning of the microcirculation, brain, immune system heart and more.
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We unpack several new studies finding regular exercise is linked with reduced chances of hospitalization, ICU time and death from COVID-19 and beyond.
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Lets discuss the natural course of immunity and immunologic memory to SARS-CoV-2 and compare and contrast that (natural immunity) to the immunity offered by The Shots currently available.
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Researchers say fat issue (adipose) is as a reservoir during viral infections, today we discuss the details.
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Patrick McKeown is the best selling author of many books on breath. Today he shares tips about female breathing, low back pain, anxiety, insomnia and more.
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The CDC released the mortality data from 2020, Heart Disease and Cancer claimed 3.7X more lives than Coronavirus and are top risk factors. We discuss this and some new studies on DHEA.
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James Nestor, author of Breath reveals why nasal breathing during sleep and exercise is so important.
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Since sauna bathing has many health benefits, especially for the heart, brain and immune system. In today’s podcast we explore some of the research.
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My Mom just turned 64 so we reviewed her most recent blood work focusing on markers of metabolic health (triglycerides, insulin, DHEA, LDL-C, Ferritin, liver enzymes, LDH and more.)
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While scientists say C*VID and Obesity is a Pandemic wrapped into an Epidemic, Krispy Kreme offers Americans free donuts and the media reports on it as though it’s a good thing--yikes!
We review why this is scientifically not good and the provide evidence of healthy lifestyle change: https://bit.ly/2P1f4Ro
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