Podcast Notes Playlist: Nutrition: Recent Episodes
Podcast Notes
We take notes on the best podcasts so you don't have to. Subscribe to this playlist in your podcast app to automatically get all the episodes we've taken notes for along with the notes themselves! The latest for the tag NUTRITION
Doctor's Farmacy with Mark Hyman, MD
Key Takeaways * Histamine intolerance and mast cell activation syndrome (MCAS) can be the hidden drivers behind a wide range of chronic conditions, such as fatigue, brain fog, food sensitivities, and skin issues – yet, histamine intolerance is often overlooked by conventional medicine + MCAS is a condition where certain immune cells – called mast cells – release too many chemicals (like histamine) at the wrong times * Using diet as a short-term therapeutic tool: A low-histamine diet or Low-FODMAP Dietis not a lifelong diet because tons of healthy foods have histamine in them + Consume the freshest foods possible and avoid leftovers, as histamine levels in food rise over time after preparation * Foods that are traditionally categorized as “healthy” may be contributing to your histamine issues; these include: aged meats, cheeses, fermented foods, and dairy + Even though they are generally healthy, consuming them is like throwing gas on your histamine fire * Implementing a low-histamine diet in three phases + Phase 1 – remove alcohol, especially beer, wine, and champagne + Phase 2 – remove canned and smoke fish (examples: anchovies), processed and fermented meats, aged cheese, pickled and fermented foods (sauerkraut, kimchi, yogurts, kefir, mustard, ketchups, vinegar, soy sauce) + Phase 3 – remove plant foods such as spinach, avocado, tomatoes, pineapples, citrus foods * Treat IBS with a low-FODMAP diet, which is specifically designed to reduce the fermentable carbohydrates that gut bacteria feed on; this helps reduce: gas production, bloating, bacterial + Foods to avoid: Garlic, onions, wheat, legumes, milk, soft cheeses, apples, honey, sorbitol, xylitol, stone fruits, artificial sweeteners + Foods to consume: Carrots, spinach, bananas, chicken, rice, cheddar cheese, eggs * Supplement to support healthy histamine levels:Quercetin – a natural plant compound that helps people with mast cell issues, histamine intolerance, and allergies (with additional benefits to metabolic function)
Read the full notes @ podcastnotes.org
Many people struggle with mysterious symptoms like fatigue, brain fog, food sensitivities, and skin issues—only to be misdiagnosed or dismissed altogether. This conversation highlights how histamine intolerance and mast cell activation syndrome can be the hidden drivers behind a wide range of chronic conditions, and why they're often overlooked in conventional medicine. From the role of gut health, food triggers, and environmental toxins to deeper root causes like Lyme disease or mold exposure, it’s clear that personalized, Functional Medicine is key to uncovering real answers. Understanding the immune system’s role in histamine reactions—and how even “healthy” foods can be inflammatory for some—is a critical step toward healing.
In this episode, I talk with Dr. Todd LePine, Dr. Elizabeth Boham, and Dr. Mark Pimentel about what histamine intolerance is, how it can be related to gut health, and why it’s important to address it.
Dr. Todd LePine graduated from Dartmouth Medical School and is Board Certified in Internal Medicine, specializing in Integrative Functional Medicine. He is an Institute for Functional Medicine Certified Practitioner. Prior to joining The UltraWellness Center, he worked as a physician at Canyon Ranch in Lenox, MA, for 10 years. Dr. LePine’s focus at The UltraWellness Center is to help his patients achieve optimal health and vitality by restoring the natural balance to both the mind and the body. His areas of interest include optimal aging, bio-detoxification, functional gastrointestinal health, systemic inflammation, autoimmune disorders, and the neurobiology of mood and cognitive disorders. Dr. LePine enjoys skiing, kayaking, hiking, camping, and golfing in the beautiful Berkshires, and is a fitness enthusiast.
Dr. Elizabeth Boham is Board Certified in Family Medicine from Albany Medical School, and she is an Institute for Functional Medicine Certified Practitioner and the Medical Director of The UltraWellness Center. Dr. Boham lectures on a variety of topics, including Women’s Health and Breast Cancer Prevention, insulin resistance, heart health, weight control and allergies. She is on the faculty for the Institute for Functional Medicine.
Dr. Mark Pimentel is a Professor of Medicine and Gastroenterology through the Geffen School of Medicine and an Associate Professor of Medicine at Cedars-Sinai. Dr. Pimentel is also the Executive Director of the Medically Associated Science and Technology (MAST) program at Cedars-Sinai, an enterprise of physicians and researchers dedicated to the study of the gut microbiome in order to develop effective diagnostic tools and therapies to improve patient care.
Dr. Pimentel has over 150 publications in many high-profile journals, and he is the author of the book, The Microbiome Connection: Your Guide to IBS, SIBO, and low fermentation eating.
This episode is brought to you by BIOptimizers.
Head to bioptimizers.com/hyman and use code HYMAN10 to save 10%.
Full-length episodes can be found here:
Is Histamine Intolerance The Cause Of Your Mysterious Symptoms?
What is Histamine Intolerance? Surprising Symptoms You Need to Know
IBS: It’s Not In Your Head—Advances In Diagnosing And Treating, Bloating And Tummy Troubles
The Matt Walker Podcast✓Claim
Key Takeaways * For every new time zone that you cross, it takes approximately one day for your body to acclimate * The difference between circadian rhythm and chronotype: Circadian rhythm is your body’s internal 24-hour clock that regulates biological processes, while chronotype is your natural preference for when you feel most alert or sleepy within that rhythm * Top sleep tips from the episode: + Maintain the same sleep schedule on weekdays and weekends + Go to bed and wake up at the same time, or at least within a 30 min window + Reduce effects of jet-lag by taking pre-flight, in-flight, and post-flight measures + Know your chronotype so you can performance-peak at desired times * Over 40 NFL seasons from 1970-2011, during night match-ups, the West coast team was two-fold more likely to beat the East coast team + This is due to the West coast team’s circadian advantage over the East team * Leverage “Sleep Loading”: Before going into a high-stress period or an acute period in which you will be sleeping less, increase your sleep duration in the several days leading up the period of anticipated sleep-loss or higher-stress * While it is difficult to “pay back” sleep debt after-the-fact, it appears that you can build up “sleep credit” by front-loading sleep ahead of anticipated periods of high stress and sleep-loss * Taking a hot shower or bath 90 minutes before bed can dramatically improve your sleep quality * A study conducted using the NBA schedule was able to predict game outcomes with 76-86% accuracy based on travel-induced fatigue criteria – completely independent of strength of team * Use the nappuccino to boost alertness and performance: Consume your favorite caffeinated beverage, immediately take a 20-30 minute power nap, then wake up when your alarm goes off and you will be in a heightened state of alertness
Read the full notes @ podcastnotes.org
Dr. Cheri Mah returns to the podcast today to explore a few different topics including how circadian rhythms shape athletic performance. She notes that these 24-hour cycles regulate sleep, hormones, and core temperature, with peak physical capacity often occurring between 4-8 pm—when many world records are set.
Dr. Mah also discusses chronotypes, showing how tailoring training to one’s natural rhythm can enhance results. She reveals research on circadian disruption in sports, notably how West Coast NFL teams outperform East Coast teams in night games due to a three-hour body clock advantage. The episode also covers jet lag strategies, sleep loading, and managing fatigue, making it a must-listen not just for athletes and high performers, but truly for us all.
Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.
Matt is only too happy to share the fact that launching his sleep-related merchandise sales was incredibly smooth, thanks to show sponsor Shopify and their integrated sales and inventory system. And now, just for you, Shopify is generously offering an exclusive trial at shopify.com/mattwalker. Whether it's online or in-person sales, Shopify simplifies it all. So, be sure to stop in at shopify.com/mattwalker to start your exclusive journey now!
One of our sponsors this week is the biochemical electrolyte drink company LMNT, and they are very kindly offering eight free sample packs when you purchase any one of their orders at drinklmnt.com/mattwalker. LMNT is an electrolyte sports drink that I can get behind - it's created from the basis of science, and it has no sugar, no coloring, and no artificial ingredients – all qualities that are so important to maintaining your blood biochemical balance. If you want to give LMNT a try, just head on over to drinklmnt.com/mattwalker and get your eight free samples with your first purchase.
Another great sponsor of the show is AG1, a comprehensive nutritional drink trusted by thousands worldwide, including Matt! For nearly four years and counting, he has relied on AG1 to fuel his post-workout routine with its powerhouse blend of over 75 essential minerals, vitamins, probiotics, and prebiotics, meticulously crafted to support your daily nutritional needs. AG1 is registered and approved by the Therapeutic Goods Administration, boasting GMP badges for quality assurance. As a special offer for our listeners, when you try AG1, you'll receive a complimentary one-year supply of both Vitamin D and K2, and with your first subscription, you'll also receive five free AG1 travel packs! Visit AG1 to explore AG1's range of offerings and claim your exclusive offer.
Matt: Instagram @drmattwalker or on X @sleepdiplomat
YouTube https://www.youtube.com/@sleepdiplomatmattwalker9299
Connect with Dr. Mah: https://www.drcherimah.com/ or https://linktr.ee/drcherimah
Caffeine Nap Episode: https://podcasts.apple.com/us/podcast/58-caffeine-nap/id1578319619?i=1000630666364
Chronotype Assessment: AutoMEQ: Automated Morningness-Eveningness Questionnaire (AutoMEQ)
Modern Wisdom
Key Takeaways * The insurance companies and big pharma complex monetize chronic disease + They benefit if more Americans are chronically ill because it means more prescriptions and therefore more kickbacks and rebates + Approximately 30% of the revenue generated from opioid abuse in America went to the big five insurance companies * The insurance companies are incentivized to put you on drugs! + About 60% of United Healthcare’s annual revenue – $361 billion in 2024 – comes from prescription drugs via an entity called a pharmacy benefit manager + The average American is on 4+ prescription drugs * SSRIs are one of the most worrisome drugs of the day: A metaanalysis of over 75 studies revealed that 85% of the efficacy of an SSRI was related to placebo + On a 52-point depression scale, SSRIs differentiate from placebo by 1-2 points * The healthcare system is not broken; it is rigged, and the American taxpayer is the one footing the bill * “Prescribing a GLP-1 without talking about diet, lifestyle, and nutrition is like brushing your teeth while eating Oreos.” – Brigham Buhler * Behind age and smoking, the third biggest cause of chronic disease is metabolic disease + To fix the healthcare system, fixing metabolic health should be our primary focus * We have built an entire healthcare industry of siloed experts, but the body is one organism; we should adopt a more holistic approach to treatment * Using AI to build a better system: We will use algorithmic-based medicine to take a proactive and predictive approach to medicine, which will reduce the onset of chronic disease immediately upon recognition * Faster iteration phases between detection and intervention will improve our health
Read the full notes @ podcastnotes.org
Brigham Buhler is a healthcare entrepreneur, founder and CEO of Ways2Well, and co-founder of ReviveRx Pharmacy.
American healthcare stands apart from any other system in the world. While some argue it has the potential to be the best, for many, it feels like the worst. Sky-high costs, an overreliance on prescriptions, and systemic inefficiencies suggest something is deeply broken. Why is this the case, and what can be done to fix it?
Expect to learn what the number one reason for bankruptcy in America is, what the average state of health is for the average American and how it compares to the rest of the world, why so many American’s are on Pharmaceutical drugs, what drugs Americans are taking that are causing the most damage, what is happening with the Food industry’s corporate capture of food, how much of an impact RFK can really have on changing the pharmaceutical and food system, the simple changes that can improve American healthcare and much more…
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Episodes You Might Enjoy:
577 - David Goggins - This Is How To Master Your Life: https://tinyurl.com/43hv6y59
712 - Dr Jordan Peterson - How To Destroy Your Negative Beliefs: https://tinyurl.com/2rtz7avf
700 - Dr Andrew Huberman - The Secret Tools To Hack Your Brain: https://tinyurl.com/3ccn5vkp
- Get In Touch:
Instagram: https://www.instagram.com/chriswillx
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Shawn Ryan Show
Intro * We are the only species that have forgotten what we are biologically-programmed to eat * Metabolic dysfunction, which exists on a continuum, underlies 90% of chronic illness; becoming metabolically healthy through diet and lifestyle change can cure most chronic illnesses * Every year, the government sends out $112 billion in food stamps, which serves an average of 42 million people monthly – about 12% of the U.S. population + About 70% of this budget is spent on junk food, and about 10% of it – $12 billion – is spent on soda * Additives in ultra-processed foods impair our ability to make energy from them; they are poisonous to our metabolism and to the very things that give us life as humans! * There is more to the story than calories: The ingredients in these processed foods are poisonous to humans; the quality of the “calories in” impacts the body’s ability to do “calories out” * Consuming monogastric animals such as pork and chicken is problematic for humans because these animals accumulate polyunsaturated fats, which are harmful to humans; ruminants are better for human consumption * In the 1900s, rates of chronic illness were a fraction of what they are today; during this time, about 99% of fat that humans ate were beef tallow, ghee, butter, and lard – there were no seed oils in the human diet! * Saturated fats are evolutionary consistent and cardioprotective; consuming excess polyunsaturated fats, like linoleic acid in seed oils, is the true culprit of chronic disease due to their oxidative potential * “If you are insulin sensitive and metabolically healthy, LDL is good for you. It ‘s an immune particle; it’s valuable. It’s when you become insulin resistant that it becomes a liability because it is part of the causal cascade.” – Paul Saladino * Sugar in fruit is different than processed forms of sugar: There are naturally occurring chemicals in fruit and in honey that mitigate the adverse effects of sugar in the body * The solution is simple: We do not need medical breakthroughs to fix our health and cure chronic disease; we just need to return to eating the foods that humans have always eaten
Read the full notes @ podcastnotes.org
Paul Saladino, MD, is a double board-certified physician and a prominent advocate for an animal-based diet, known for his controversial views on nutrition and health. He graduated from the University of Arizona College of Medicine and completed his residency at the University of Washington. Saladino is the author of The Carnivore Code and The Carnivore Code Cookbook, where he argues that many chronic illnesses are linked to poor dietary choices and can be prevented or reversed through proper nutrition. His professional philosophy emphasizes questioning mainstream medical narratives, focusing instead on optimal health through dietary changes.
In addition to his writing, Saladino hosts the Fundamental Health podcast, where he engages with various experts to discuss health optimization. He co-founded Lineage Provisions, which produces high-quality air-dried meat snacks, and Heart & Soil, offering desiccated organ supplements aimed at enhancing nutrient intake. Recently, he has been involved in projects like a collaboration with Raw Farm USA to create a raw kefir smoothie at Erewhon Market, further promoting his vision of ancestral nutrition and wellness through innovative products.
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Genius Life
Key Takeaways * The ailments that people try to fix with prescription drugs can be addressed with lifestyle modification * Walking is the quintessential human movement; everybody should walk as much as they can * Running is not the best way to lose weight, improve cardiovascular health, or reduce stress; it is not the health and fitness panacea that it has been advertised to be + While running is catabolic, walking is anti-catabolic + Walking helps to relax, realign, and strengthen the body’s kinetic chain * Our ancestors walked, sprinted, and lifted heavy things; they did not “train for running” in order to track and kill a beast * Benefits of Zone 2 cardio training: Increase aerobic efficiency, increase ventilation threshold, build capillary perfusion, and improve mitochondrial efficiency * Everything else falls into place once you have achieved metabolic flexibility, which is the body’s ability to efficiently switch between different energy sources based on availability and demand * The original Primal Blueprint: + Move around a lot and do low-level of aerobic activity (walk a lot) + Lift heavy things at the gym 2x per week (full body) + Sprint max-effort 1x per week * Try taking collagen before a workout so that your collagen uptake during the workout is higher in the tendons that are being exercised * Despite the backlash against alcohol, Mark still enjoys 1-2 glasses of wine every evening * Longevity is not just about living longer, but improving quality of life in the areas of mobility, cognition, and adaptability
Read the full notes @ podcastnotes.org
Mark Sisson is a best-selling author, founder of Primal Kitchen, and a former elite endurance athlete turned health advocate who inspires millions to embrace primal living for a vibrant and healthy life.
15 Daily Steps to Lose Weight and Prevent Disease PDF: https://bit.ly/46XTn8f - Get my FREE eBook now!
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Watch my new documentary Little Empty Boxes - http://littleemptyboxes.com
This episode is proudly sponsored by:
Manukora makes delicious, creamy, glyphosate-free Manuka honey that’s rich in MGO. Head to http://manukora.com/genius for $25 off a starter Kit, which comes with an MGO 850+ Manuka Honey jar, 5 honey travel sticks, a wooden spoon, and a guidebook!
Momentous is a new supplement brand that holds its products to rigorous quality and purity standards set by the NFL and NBA. I use their creatine and protein regularly. Visit livemomentous.com/genius to get 20% off.
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Modern Wisdom
Key Takeaways * “Get away from our sons and away from our daughters. It’s not left or right. I don’t have a Republican bone in my body. Get the crazy people who do not understand human development away from our children.” – Eric Weinstein * “Everything worth doing is hard – and the more worth doing it is, the harder it is. The greater the payoff, the greater the hardship. If it’s hard, good. It means no one else will do it. More for you.” – Alex Hormozi * Dr. Mike Israetel – Focus on getting tension in the muscle that you are targeting; getting tension in the muscle you are trying to grow is more significant than focusing on which exercise movement is best * Dr. Andrew Huberman – You can become a morning person in three days: Set your alarm to 5 AM, wake up and get out of bed when it goes off, get outside and safely view sunlight, do some form of exercise or movement while viewing the sunlight, ingest caffeine 60-90 mins after waking, and engage in some form of social interaction * “The only way that you cannot be humble in old age is when you refuse to look at the reality of your life up to today.” – Dry Creek Dewayne * Implement more exercise snacks, such as air squats, into your daily life; the positive effects of short bursts of vigorous energy expenditure through“non-exercise” methods will compound over time and can dramatically improve your health * Oliver Burkeman – We often try to attain an impossible level of control over our lives; accept that you will never get life completely sorted out * Tim Ferriss – Develop identity diversification so that your self-worth is never dependent on just one thing, such as your job; this increases the resiliency and robustness of your mental health * Joe Hudson – The more you are willing to welcome the range of emotions that you will inevitably experience as a human, the more you are likely to welcome joy as a natural part of existence
Read the full notes @ podcastnotes.org
2024 is nearly over, so I decided to put together a compilation of some of my favourite moments from the show over the last year. It was going to be a top 10, but I couldn't choose, so it's 11.
Expect to learn Andrew Huberman's best advice on how to become a morning person, why Oliver Burkeman thinks you should stop trying to control your life, the reason Eric Weinstein thinks more young men are becoming Right Wing, Dr Mike Israetel's most important advice for choosing muscle-building exercises, Alex Hormozi's advice on why everything worth doing is hard and much more...
Sponsors:
See discounts for all the products I use and recommend: https://chriswillx.com/deals
Get a 20% discount on the best supplements from Momentous at https://livemomentous.com/modernwisdom
Get 5 Free Travel Packs, Free Liquid Vitamin D, and more from AG1 at https://drinkag1.com/modernwisdom
Get the Whoop 4.0 for free and get your first month for free at https://join.whoop.com/modernwisdom
Extra Stuff:
Get my free reading list of 100 books to read before you die: https://chriswillx.com/books
Try my productivity energy drink Neutonic: https://neutonic.com/modernwisdom
Episodes You Might Enjoy:
577 - David Goggins - This Is How To Master Your Life: https://tinyurl.com/43hv6y59
712 - Dr Jordan Peterson - How To Destroy Your Negative Beliefs: https://tinyurl.com/2rtz7avf
700 - Dr Andrew Huberman - The Secret Tools To Hack Your Brain: https://tinyurl.com/3ccn5vkp
- Get In Touch:
Instagram: https://www.instagram.com/chriswillx
Twitter: https://www.twitter.com/chriswillx
YouTube: https://www.youtube.com/modernwisdompodcast
Email: https://chriswillx.com/contact - Learn more about your ad choices. Visit megaphone.fm/adchoices
The Tucker Carlson Show
Key Takeaways * “The corporate capture of our institutions is the real cause of the chronic disease crisis that we’re facing.” – Brigham Butler * Roughly 30% of the cost of every prescription drug is because of the kickback that goes to a PBM; the drugmaker pays the Pharmacy Benefit Manager (PBM) the kickback in order to be placed on the preferred contract with the insurance company * The drugs that get put on formulary do not have to do with efficacy or what is best for the patient; instead, it is about which drugs have the biggest kickbacks for PBMs * America’s healthcare system in a trainwreck: The US makes up for ~60% of the pharma industry, but is ranked 40th overall in healthcare outcomes * Surgical procedures are loss-leaders; the industry would rather have you on prescription drugs, because then the PBMs get kickbacks * Show me the incentives and I’ll show you the outcomes: Since there is so much money being made off “treating” chronic disease, there is no incentive to cure chronic disease * The three pillars of the chronic disease crisis: (1) Big Pharma (2) The food industry and (3) The insurance industry * They do not want to treat preventative: Health insurance companies are incentivized to keep people from discovering if they have a catastrophic illness; this is why they do not allow you to easily get comprehensive blood work * The quarterly-profit cycle that publicly-traded insurance companies operate on incentivizes them to delay or deny expenditures, such as paying for a patient’s surgery, as much as possible * Focusing on preventing metabolic disease will indirectly cure all of the chronic diseases that are killing so many Americans * Getting rid of the PBMs will remove a huge profit center for the insurance companies; this takes away the incentive to get and keep patients on prescription drugs * “This is not a Republican issue. This is not a Democrat issue. This is a humanity issue.” – Brigham Buhler on the chronic disease crisis
Read the full notes @ podcastnotes.org
An unhealthy, over-medicated country means record profits for insurance companies. Brigham Buhler explains how they work to keep us sick and monetize chronic illness.
(00:00) The Assassination of the UnitedHealthcare CEO
(13:32) The Opioid Crisis Could Have Been Prevented
(30:28) Monetizing Your Chronic Illness
(35:00) How Health Insurance Companies Are Scamming You
(54:18) How They Profit Off of Cancer
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The Tucker Carlson Show
Key Takeaways * “Diabetes isn’t cured in the doctor’s office, it’s cured in the kitchen.” – Mark Hyman * We’re on the brink of shifting the paradigm from a disease-based diagnostic system to understanding the body as an integrated ecosystem + Our understanding of disease has been based on labeling based on symptoms instead of understanding root mechanisms and causes + People are sick and tired of being sick and tired: There is an awareness now that the trust in our medical system and sciences has been broken and needs repair, calling out the conflicts of interest * “There is a very loose organization of industries that are working together to keep the system status quo.” – Mark Hyman + Some companies are so entrenched, that the status quo is essential for profit + Food lobbyists have too much power – there’s miseducation and misinformation of policymakers and government officials because they’re only hearing one side * The Robert Kennedy vaccine controversy: “Saying he’s an anti-vaxxer is propaganda…what he’s saying is we need good science.” – Mark Hyman + Medicine and science shouldn’t close the door on topics, we should be open to changing the standard based on new information and data * Big pharma, food industry, and related front groups fund studies and co-op social groups to show favorable outcomes and take over the narrative + The day of reckoning is coming and lobbyists are already on the defense, attacking the incoming administration * “Lifestyle and food are the best drugs on the planet.” – Mark Hyman * “We don’t have evidence-based medicine, we have reimbursement-based medicine.” – Mark Hyman + Doctors do what they get paid to do, not necessarily what the right thing is + (Most) Doctors want to do the right thing and are frustrated, they’re stuck in a system
Read the full notes @ podcastnotes.org
Big companies are poisoning Americans. Dr. Mark Hyman has been saying that for thirty years. He’s finally been vindicated.
(00:00) Bobby Kennedy as Trump’s New HHS Director
(04:04) Obesity and “Ultra Processed Foods”
(23:07) Does Junk Food Cause Cancer and Alzheimer's?
(45:31) Who’s Funding the Chronic Health Disease Epidemic?
(50:39) Healthy Food Decreasing Violence in Prisons
(57:30) Vaccines
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Culture Apothecary with Alex Clark
Key Takeaways * Understanding Big Food: Ten companies own the entity of our food system – these companies have outsized control over our food system, and they care more about profits than human health * Our ancestors would not recognize the “foods” that we eat today; most people do not realize that new ingredients have been snuck into our food supply over the last fifty years * Following World War II, in search of a new market, the chemical companies shifted their focus towards American farmlands and launched a new war on the bugs and pests on American farmlands * The World Health Organization classifies glyphosate as a known carcinogen, and yet, approximately 280 billion pounds of glyphosate are sprayed on American crops per year; about 80-90% of grain products on grocery store shelves contain very high levels of glyphosate * Companies such as Bayer make the chemicals that destroy our soil and give us cancer, then also produce and profit from drugs designed to treat those cancers * Studies that go against the interests of the agrochemical companies are rare because those same chemical companies fund the majority of the research in the industry * The way that we are farming now is not sustainable; if we continue down our current path of spraying all these chemicals on our food and destroying the soil, then we will only have 55 years of harvests left before plantable soil is gone * The fruits and vegetables in the grocery store are losing vitamin and mineral content because the soil they were harvested in is not as healthy as it once was * Approximately 77% of adults between the ages of 17 and 24 are ineligible for military service due to obesity * Tips from Courtney Swan: Buy organic, buy local produce from nearby farmers, form a relationship with a local rancher, shop the perimeter of the grocery store, buy real foods with simple ingredients, prioritize protein, and eliminate ultra-processed foods
Read the full notes @ podcastnotes.org
An integrative nutritionist on a mission to change how America eats, Courtney Swan (aka @realfoodology on Instagram and host of the podcast of the same name) educates Alex on glyphosate, GMOs, how to start shopping for real food, and why parents need to choose between wellness and illness for their kids.Thank you to our sponsors!Masa Chips | Use code "REALALEXCLARK" for 20% OFFWise Traditions | Use code “ALEX” for $25 OFFNimi Skincare | Use code "ALEXCLARK" for 10% OFFYRefy | Call (888) 502-2612Courtney SwanInstagram | @RealfoodologyYouTube | @RealfoodologyWebsite | www.realfoodology.comRealfoodology Podcast | @RealfoodologyAlex Clark Instagram | @realalexclarkInstagram | @popliticsFacebook | @realalexclarkX (Twitter) | @yoalexrapzYouTube | @RealAlexClarkSpotify | @Culture ApothecaryApple Podcasts | @Culture Apothecary'Culture Apothecary' Merch OUT NOW! Glass tumblers, weekly wellness planners, hats, crewnecks and more. Use code "ALEXCLARK" for 10% OFFJoin the Cuteservatives Facebook group to connect with likeminded friends who love America and all things health and wellness!Subscribe to ‘Culture Apothecary’ on Apple Podcasts and Spotify. New episodes drop 6pm PST/ 9pm EST every Monday and Thursday.This show is made possible with generous donations from listeners who believe in our mission to heal a sick culture. You can support our show by leaving a tax deductible donation, or by subscribing to @realalexclark YouTube for FREE!
Doctor's Farmacy with Mark Hyman, MD
Key Takeaways * Everything sold at Whole Foods, Erewhon, or other specialty stores is not healthy; become a savvy shopper and don’t fall into the trap + Be wary of packaging: “If it has a health claim, it’s not good for you.” – Mark Hyman * The more ultra-processed foods make up your diet, the less nutritious your diet tends to be overall and the greater risk you are of developing chronic inflammatory diseases + For every 10% of your diet that comes from ultra-processed foods, the risk of death increases by 14% * The real risks of ultra-processed foods: Increase in cardiovascular death, increased risk of anxiety and depression, higher risk of type II diabetes, increased risk of Alzheimer’s, increased risk of sleeping disorder, obesity * How did we get here? Simply put, there’s a lot of money to be made by special industries and the government * Solution: Ban pharmaceutical ads on TV and ads specifically targeting children
Read the full notes @ podcastnotes.org
Have you ever wondered why it’s so hard to put down that bag of chips? In this episode, my guests Dr. Shebani Sethi and Calley Means and I break down how ultra-processed foods are contributing to the obesity epidemic, diabetes, heart disease, and even mental health issues. From understanding the science of addiction to decoding food labels, we’ll explore how big food companies are manipulating us—and what we can do to fight back.
View Show Notes From This Episode
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Full-length episodes of these interviews can be found here:
Why the Last Thing that Should Ever Eat is Ultra Processed Foods: It Kills 11 Million People a Year
How Does Ultra-Processed Food Affect Our Mental Health?
Calley Means: The Obesity Crisis, Ozempic, ADHD and Food Industry Lies
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Found My Fitness - Rhonda Patrick
Key Takeaways * Tips for maintaining consistency: (1) What gets you excited to work out?; (2) What exercise do you enjoy and have low pain with?; (3) What will you execute consistently? * Variables for building strength: (1) Mechanical tension; (2) Number of hard sets; (3) Training muscles at long lengths under tension * Factors that increase the risk of injury: (1) Increase in training load and/or volume when you aren’t prepared; (2) Psychological stress – what happens in the mind affects the body (and what happens in the body affects the mind); (3) Sleep quality is a big lever for injury risk and pain management + Form doesn’t move the needle on injury risk – tissue adaptation matters more * “The best time to start lifting weights is right now.” – Layne Norton + Have joint pain or never exercised? Start with lighter weights and movements that either don’t cause pain or induce less pain + It almost doesn’t matter what you start with – do whatever keeps you consistent * Most practical tip for protein intake: Shoot for about 1g/lb bodyweight – or more depending on goals, but consume as much as you want balancing other macros to be properly fueled for exercise and recovery * Seed oils are contributing to the health crisis – but probably not because they’re inherently bad + Seed oils are not innocuous but energy toxicity is a big chunk of what’s happening, we’re eating too much and moving too little + Seed oils are also more representative of consuming more processed foods + Bottom line: There is no strong evidence to avoid seed oils, as long as you’re still controlling for overall diet quality and calories – focus on diet quality and the bigger picture * “Have guidelines, not rules.” – Layne Norton * Most people believe what they want to believe regardless of the evidence * Sticking to water is good, but if you switch to no- or low-calorie drink from full calories, it will save a ton of calories * Keeping your body fat down is the best way to protect your health; how you get there is less important than getting there – the most important thing is consistency * Supplements won’t do the work for you but they might help you recover faster
Read the full notes @ podcastnotes.org
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Dr. Layne Norton is a Ph.D. in Nutritional Sciences, a professional bodybuilder, and a champion powerlifter. We discuss why most people aren’t training too hard, when to go to failure, whether seed oils are “the” central cause of chronic disease, why having a slow metabolism isn’t a credible reason for being overweight (for most), and the sustaining power of good habits. We also get into controversies around the carnivore diet, diet sodas, artificial sweeteners, intermittent fasting, and much more.
Timestamps:
- (00:00) Introduction
- (04:48) Layne's coaching philosophy
- (14:39) Why to start tracking calories (for at least 3 days)
- (17:41) Why people lie to themselves about food intake
- (23:06) The profound benefits of small exercise doses
- (26:53) Why you should treat exercise like brushing your teeth
- (30:11) Benefits of resistance training for older individuals
- (33:51) Should you train to failure?
- (47:07) Why hard training & consistency trump exercise selection
- (56:46) Is lifting heavy necessary for building muscle?
- (57:54) Barbell vs. hack squats for preventing falls
- (1:00:10) Can lifting weights decrease low-back pain?
- (1:01:43) Injury prevention when resistance training
- (1:11:16) How exposure therapy can help you with injuries
- (1:15:04) Why pain doesn't always indicate tissue injury
- (1:18:17) Should you resistance train after a poor night of sleep?
- (1:21:57) Why menopause can cause weight gain
- (1:29:36) Why it's never too late to start lifting weights
- (1:32:05) Resistance training tips for older individuals with joint pain
- (1:36:18) Why total protein intake matters more than distribution
- (1:44:19) Layne's daily protein distribution
- (1:46:44) The shortcomings of nutrition studies
- (1:54:06) Is consuming more than 1.6 g/kg of protein beneficial?
- (1:55:33) Should you eat more protein in a calorie deficit?
- (1:56:43) Protein intake for endurance athletes
- (1:58:07) How much protein does Layne eat?
- (1:59:11) Are seed oils a predominant cause of chronic disease?
- (2:08:45) Does the carnivore diet increase heart disease risk?
- (2:14:16) Are heated seed oils more inflammatory?
- (2:20:33) Is there a "big food" industry conspiracy?
- (2:26:17) Are sugar-sweetened beverages uniquely deleterious?
- (2:30:17) Can diet soda help you lose weight?
- (2:34:20) Microbiome & cancer risks of diet soda
- (2:42:02) Is drinking 1 Diet Coke per day unhealthy?
- (2:44:24) Why Layne rarely takes a strong position on early science
- (2:49:04) Carnivore diet
- (3:01:52) Time-restricted eating
- (3:12:38) Layne's daily routine
- (3:16:55) Layne's diet and supplements
- (3:19:49) Creatine and hair loss
- (3:22:49) Rhodiola rosea & ashwagandha
- (3:25:54) Layne's tier 2 supplements
Show notes are available by clicking here
Watch this episode on YouTube
The Tucker Carlson Show
Key Takeaways * Check out the episode page
Read the full notes @ podcastnotes.org
Whistleblowers Calley and Casey Means expose how Big Pharma co-opted government agencies and the food industry to poison America and keep us sick. Buy Casey and Calley’s book, “Good Energy” here - https://www.caseymeans.com/goodenergy
(00:00) Art of the Surge
(00:54) Who Are Casey and Calley Means?
(10:16) Seed Oils and the Lies of the Food Pyramid
(25:20) Vaccines for Newborns
(39:41) Why Is the Medical Industry Ignoring This?
(49:38) The Spiritual Crisis
(1:21:35) The Birth Control Pill
(1:36:12) The Rise of Dementia
(1:43:27) Why Obamacare Is Harmful and How to Fix the Medical Industry
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Artificial Intelligence Podcast
Key Takeaways * Hardship will show you who your real friends are; don’t eat with people that you wouldn’t starve with * On evolving: You do something for awhile, you do it at the highest possible level for you, and then at some point you pivot and start supporting the young talent that eventually emerges * For certain individuals, high-THC cannabis can induce psychosis * The Jungian shadow is the unconscious part of the personality that holds repressed weaknesses, desires, and instincts + Integrating the shadow is essential for personal growth, as it involves acknowledging these hidden aspects to achieve a more balanced and complete self-awareness * Being in a state of silence – either while sitting or walking – can help you to discover a better understanding of yourself and allow you to really tap into your unique gifts * Nicotine is an interesting compound; it will raise blood pressure, and it is probably not safe for everybody * While Andrew does not recommend for people to use nicotine frequently, or at all – especially young people who are 25-years-old or younger – he will allow himself two pieces of Nicorette total, per week * Just because a compound is a pharmaceutical does not mean that it is “bad” * On fostering meaningful relationships: Obviously pick the right partner, but also do the work on yourself
Read the full notes @ podcastnotes.org
Andrew Huberman is a neuroscientist at Stanford and host of the Huberman Lab Podcast. Please support this podcast by checking out our sponsors:
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Transcript: https://lexfridman.com/andrew-huberman-5-transcript
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OUTLINE:
Here's the timestamps for the episode. On some podcast players you should be able to click the timestamp to jump to that time.
(00:00) - Introduction
(10:24) - Quitting and evolving
(17:22) - How to focus and think deeply
(19:56) - Cannabis drama
(30:08) - Jungian shadow
(40:35) - Supplements
(43:38) - Nicotine
(48:01) - Caffeine
(49:48) - Math gaffe
(1:06:50) - 2024 presidential elections
(1:13:47) - Great white sharks
(1:22:32) - Ayahuasca & psychedelics
(1:37:33) - Relationships
(1:45:08) - Productivity
(1:53:58) - Friendship
CryptoThe Investor's Podcast (TIP)
Key Takeaways * The year 1971 marked the beginning of the era in which the federal government became interested in altering the food supply * Nixon and other government leaders knew that food prices would extensively rise following The Nixon Shock + This realization kicked off a 55-year gaslighting campaign to change the trajectory of the food supply so that people would overlook the rising cost of nutrient-dense foods * If a person eats a diet of Doritos and grains, then he probably doesn’t realize monetary inflation; but if he eats a diet of ribeye steaks, monetary inflation is much more apparent to him * Nutrient-dense foods, such as red meat, are increasingly becoming a food of the upper classes * Government-influenced dietary guidelines serve the aggrandizement of the political leaders more so than they favor the betterment of the people * Once seed oils were no longer viable for industrial applications, large corporations began to market those seed oils as food; this was the first time that Americans began to consume things that were not food * When President Lyndon Johnson was going up for re-election, the cost of eggs was skyrocketing in price; he instructed his surgeon general to write a phony press release saying that eggs were unhealthy so that demand for eggs would decrease + To this day, people still believe the “eggs are bad for you” press release was motivated by political purposes, and not supported by any scientific evidence * The implementation of a hard currency would help to solve the modern crisis in food because it would help to undermine the incentive for the federal government to obfuscate the food supply * A hard currency removes the ability for governments to print money, therefore reducing the government’s need to gaslight dietary guidelines * “If you’re not healthy, you’re not free. Self-autonomy begins with personal health.” – Matthew Lysiak
Read the full notes @ podcastnotes.org
In this episode of the Bitcoin Fundamentals Podcast, investigative journalist Matthew Lysiak discusses his latest book on fiat food policies, influential figures like Ancel Keys, corporate interests, and the impact of inflation on health.
IN THIS EPISODE YOU’LL LEARN:
00:00 - Intro
02:22 - The history and impact of fiat food policies.
10:11 - The role of influential figures like Ancel Keys and John Harvey Kellogg.
25:11 - Insights into nutrient density and its importance.
26:21 - How to accurately measure the CPI bucket considering nutrient dense food prices.
29:02 - How corporate interests have shaped national food policies since 1884.
40:30 - The monetary and nutrition shifts of the 1970s.
52:03 - The real cost of inflation on financial, physical, and mental health.
56:21 - How Bitcoin can change the current food and health landscape.
Disclaimer: Slight discrepancies in the timestamps may occur due to podcast platform differences.
BOOKS AND RESOURCES
Matthew’s Book: Fiat Food.
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Modern Wisdom
Key Takeaways * “The best diet for you – the individual – is the one that you can adhere to consistently.” – Dr Layne Norton * The main reason why diets fail is because people view them as a “diet” instead of a lifestyle change * People who have lost weight and successfully kept it off say that they had to form a new identity; they had to become someone else * Being successful and having fun are not mutually exclusive; just because you give yourself credit does not mean that you cannot strive for more * People who believe that they need excellent form on exercises to not get injured are actually more likely to get injured than people who think their bodies are strong and resilient * Weight loss requires some form of restriction – whether that is calorie restriction, dietary restriction, time restriction, or some variation of those three * If you look at the amount of lean mass that people lose while on Ozempic or GLP-1, it is very similar to the amount of lean mass that people lose when they just do the diet with no resistance training or exercise * Exercise sensitives your brain to satiety signals * Any diet that gets people to eat less processed foods and more satiating foods is going to be a diet that is better than the Standard American Diet * A recent meta-analysis showed that for every 10-gram increase in dietary fiber, there was a corresponding decrease in the relative risk of mortality, cancer, and cardiovascular disease * On a high-carb low-fat diet, you will not burn much fat, but you also do not store much fat; on a low-carb, high-fat diet, you are burning a lot of fat, but you are also storing a lot of fat * A little exercise can go a long way: Four minutes of vigorous exercise per day has been shown to decrease the risk of cancer incidents by 20% * If you are trying to lose weight, stop snacking! * In America, the average amount of physical activity is less than 20 minutes per day and the average caloric intake is 3500 calories per day – and we’re worried about seed oils and artificial sweeteners * Dr Layne Norton’s Mt. Rushmore of supplements: Creatine monohydrate (5-10g per day), Caffeine (the original nootropic and performance enhancer), and Whey protein * Tier 2 supplement list: Rhodiola rosea, Beta-alanine, Citrulline malate, ginseng, ashwagandha, fish oil, and melatonin
Read the full notes @ podcastnotes.org
Layne Norton is a Doctor of Nutritional Science, a powerlifter and an author.
Choosing the right diet and training plan for health can be complicated. Science offers one view, while your trainer suggests another. Fortunately, Layne provides all the expertise you need to find the best diets, foods, and lifestyle for you to build the healthiest and best version of yourself.
Expect to learn why people keep failing at their diets, if there is a best diet for overall health and wellness, Laynes thoughts on the new Ozempic craze, if the Carnivore diet is actually healthy for you, the top health foods you should be eating more of, how bad soy is for your health or if the hype is overblown, and much more...
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Episodes You Might Enjoy:
577 - David Goggins - This Is How To Master Your Life: http://tinyurl.com/43hv6y59
712 - Dr Jordan Peterson - How To Destroy Your Negative Beliefs: http://tinyurl.com/2rtz7avf
700 - Dr Andrew Huberman - The Secret Tools To Hack Your Brain: http://tinyurl.com/3ccn5vkp
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Modern Wisdom
Key Takeaways * Tips for improved cognition: Sleep, exercise, maintain good metabolic health & low risk of cardiovascular disease, give yourself blocks of time for focused work + Exercise for cognitive health: Train cardio in a ratio of 80:20, Zone 2:VO2 max * Warning: Doses of over the counter melatonin are supraphysiologic; reserve melatonin for jet lag but not as a daily sleep aid to avoid suppressing innate melatonin production * “If you have every single thing imaginable but you have no connection with other people, what do you have?” – Peter Attia * Poor emotional health is a threat to longevity + Your emotions matter but don’t just take them at face value; use them as cue to dive deeper below the surface and consider the origin + Considerations for emotional health: (1) Sense of purpose; (2) Satisfaction and joy; (3) achievement; (4) Quality of relationships; (5) Self-regulation; (6) Distress tolerance * The next time you are tempted to chastise yourself or use negative self-talk, try this instead: + Take out your phone and voice record a description of what you would say to a friend if they just committed the same act you were just about to punish in yourself + For example, instead of yelling at yourself for burning dinner, pull out your phone and record yourself talking to a friend who is upset they just burned dinner – you will find yourself much kinder to them than yourself + With practice, you will still remember the incident happened, but you will be able to move on easier without it ruining the day * TRT is safe in men who actually need it; the risk is in the supraphysiologic levels being administered to people who don’t need it and without proper guidance or supervision * Focus on healthspan and you’ll get the byproduct of improved lifespan * Stop giving into the noise! People spend way too much energy getting worked up about silly things instead of focusing on the big picture + The cereal is processed and made of junkier ingredients in the US than other places – but should you be eating the cereal in the first place?
Read the full notes @ podcastnotes.org
Dr Peter Attia is a physician, longevity expert, podcaster and an author.
There is essentially an unlimited amount of health advice available on the internet. Working out what is legit science and what is broscience is difficult, but thankfully decades of experience means Peter can help cut through the noise about what is actually most effective to improve your fitness and longevity.
Expect to learn why a simple hospital visit can cost $6000 in America, how to improve your cognition, the best supplements everyone should be taking, whether there is any safe dose of melatonin to take, why so many young men are now on TRT, how worried we should be about processed foods, suncream, alcohol and all of your other favourite vices, how we can better deal with mental decline as we age, how to improve your self-talk and much more...
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Extra Stuff:
Get my free reading list of 100 books to read before you die: https://chriswillx.com/books
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Episodes You Might Enjoy:
577 - David Goggins - This Is How To Master Your Life: http://tinyurl.com/43hv6y59
712 - Dr Jordan Peterson - How To Destroy Your Negative Beliefs: http://tinyurl.com/2rtz7avf
700 - Dr Andrew Huberman - The Secret Tools To Hack Your Brain: http://tinyurl.com/3ccn5vkp
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Modern Wisdom
Key Takeaways * Benefits of adequate omega-3: protects against heart disease, improves cognitive function, delays all-cause mortality + Supplement 2g daily (with food for optimal absorption) and/or eat plenty of wild Alaskan salmon (the cleanest food source) * Pay attention to protein intake! Revised protein guideline: 1.2g/kg body weight (up to 1.6g/kg body weight for those looking for gains) * Tips for time-restricted eating: (1) don’t worry too much about the time but stop eating 3 hours before bed; (2) eat a high-protein breakfast * When it comes to diet & nutrition: focus on what you need to get in your diet first, not what you need to avoid * Tips to improve cognitive function: exercise, multivitamins; eat 1 cup of blueberries daily; cocoa from dark chocolate (unsweetened); get plenty of lutein, choline, and omega-3s from diet * Is brain fog weighing you down? Try these tips: + (1) avoid refined carbohydrates; (2) try to get 1-3 minute exercise snacks throughout the day; (3) eat protein or fat 10-30 minutes before carbohydrates; (4) eat smaller meals to avoid inflammatory response; (5) omega-3s can help blunt glucose spike * Non-pharmaceutical ways to improve mood: exercise, deliberate heat/sauna exposure, deliberate cold exposure * The most exercise for longevity is VO2 max training + Try the 4×4 protocol: vigorous exercise (you cannot speak) for 4 minutes, then rest for 4 minutes, repeat 4 rounds + Sprinkle in resistance training 2 hours per week, and zone 2 cardio when you can for a well-rounded program
Read the full notes @ podcastnotes.org
Dr Rhonda Patrick is an biomedical scientist, researcher and a podcaster.
Determining the best actions to take for enhancing our health and extending our lives has grown more challenging. There are an unlimited number of wellness approaches at our disposal, thankfully Dr Patrick has dedicated her professional life to identifying the most evidence-based strategies for improving our health and longevity.
Expect to learn if low omega 3s are worse for you than smoking cigarettes, what Rhonda's thoughts are on vaping and nicotine, the best foods to boost your metabolism, the once a week workout that can de-age your heart by 20 years, how to get the benefits of heat exposure if you don't have a sauna, the terrifying health risks of being too sedentary and much more...
Sponsors:
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Extra Stuff:
Get my free reading list of 100 books to read before you die: https://chriswillx.com/books
Try my productivity energy drink Neutonic: https://neutonic.com/modernwisdom
Episodes You Might Enjoy:
577 - David Goggins - This Is How To Master Your Life: http://tinyurl.com/43hv6y59
712 - Dr Jordan Peterson - How To Destroy Your Negative Beliefs: http://tinyurl.com/2rtz7avf
700 - Dr Andrew Huberman - The Secret Tools To Hack Your Brain: http://tinyurl.com/3ccn5vkp
- Get In Touch:
Instagram: https://www.instagram.com/chriswillx
Twitter: https://www.twitter.com/chriswillx
YouTube: https://www.youtube.com/modernwisdompodcast
Email: https://chriswillx.com/contact - Learn more about your ad choices. Visit megaphone.fm/adchoices
Modern Wisdom
Key Takeaways * There’s a big rise in irritable bowel syndrome (IBS) likely from increased consumption of processed foods, less sleep, more stress * Your gut produces 80% or more of the serotonin in your body but that serotonin doesn’t cross the blood-brain barrier and doesn’t directly influence your mood * Food you eat positively or negatively influences your microbiome and gut microbes + Those microbes can release certain neurotransmitters that can induce certain neurochemical signals via the vagus nerve – which can influence your mood * Tip! Try the 3-2-1 rule for better sleep: stop eating 3 hours before bed, avoid liquids 2 hours before bed, and cut screens 1 hour before bed * When dealing with pain: remember, that pain is modulated by what you think * Our obsession with screens is changing the shape of our eyes! We have a short-sightedness epidemic + Tip: every 20 minutes, give your eyes a break and look out into the distance; this is good for your eyes and activates your parasympathetic nervous system (rest & digest) * Don’t underestimate the power of experiencing awe; even a beautiful sunset can have meditative effects on your mind & body
Read the full notes @ podcastnotes.org
Dr. Karan Rajan is a surgeon, clinical lecturer at The University of Sunderland and an author
A lot of health advice can be extremely difficult to verify. Does this actually make me healthier? Is it grounded in science, or whimsy? Thankfully there are actual doctors we can ask who can determine science fiction from medical fact.
Expect to learn why you shouldn’t hold in your farts, what Dr Karan wishes more people understood more about digestion, why the best probiotics aren't always found in the supplement section, what a day in the life of a surgeon is like, why IBS is on the rise, whether you can actually die from a broken heart and much more...
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Episodes You Might Enjoy:
577 - David Goggins - This Is How To Master Your Life: https://tinyurl.com/43hv6y59
712 - Dr Jordan Peterson - How To Destroy Your Negative Beliefs: https://tinyurl.com/2rtz7avf
700 - Dr Andrew Huberman - The Secret Tools To Hack Your Brain: https://tinyurl.com/3ccn5vkp
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Genius Life
Key Takeaways * Check Out the Doctor’s Farmacy Episode Page & Show Notes
Read the full notes @ podcastnotes.org
Luke Cook is an actor, comedian, content creator, health science enthusiast, and former podcaster.
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The Diary Of A CEO with Steven Bartlett
Key Takeaways * Light is the signal our brain uses as a master clock, regulating our circadian rhythm – we have to sleep at the right time, view light at the right time, and be in darkness at the right time + “Our relationship to light will directly influence the trajectory of our health. There’s just no question about that.” – Kristen Holmes * “Sleep is the greatest natural performance enhancer we have on this planet.” – Kristen Holmes * Tips for deeper sleep: view bright light within 20 minutes of waking; dim all lights and avoid light viewing as much as possible after the sun sets; avoid eating 3 hours before bed; sleep in a dark, cold room; manage stress throughout the day as much as possible * There is a lot we can control to reduce vulnerability to disease * Align your behaviors with the things you say you care about– if you’re struggling to adopt healthier behaviors, you need to find clarity on what you care about; this could mean cutting people or things out of your life who do not support who you want to be + Your behaviors send you closer or further from the person you want to be + Do the work to figure out who you want to be in the world: what do you value, who do you want to be, how do you want to spend your time * Working out for one hour per day does not give you a license to sit the rest of the day! + Exercise to optimize HRV:(1) Zone 5 (max heart rate) 2-3 times per week; (2) 200-300 minutes of zone 2 per week * Top tips for better health today: (1) prioritize consistent sleep-wake cycle; (2) consume all calories within a 10-hour timeframe, ideally ending 3 hours before bed + Just these two will have a significant downstream effect and regulate your relationship with light
Read the full notes @ podcastnotes.org
If you have ever wanted to understand what exactly Circadian Rhythm is, and its unbelievable total body impacts, this is the episode for you.
Kristen Holmes is the Vice President of Performance Science at the health and fitness monitoring company, WHOOP. Kristen’s focus is on understanding the scientific, psychological and personal factors that either promote or harm human performance.
In this interview, Steven and Kristen discuss everything from the amazing impact of harnessing your Circadian Rhythm, Heart Rate Variability, the psychology of peak performance, and how people can take control of their health.
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Found My Fitness - Rhonda Patrick
Key Takeaways * “The healthier an individual is, the more they can rely on their mitochondria for ATP generation under increasing demands of the cell. This is one of the hallmarks of health.” – Dr. Peter Attia + Spend good time training in Zone 2; this means a rate you can hold a conversation and form sentences at, but really don’t want to + For many, rate of perceived exertion is an accurate measure + Maffetone heart rate is a helpful target: take 180-age for target HR * Four things are causal risk factors for atherosclerotic cardiovascular disease: (1) ApoB; (2) insulin resistance; (3) hypertension; (4) smoking * Statin use is inexpensive, accessible, and effective but “If money were no issue, you’d probably just be on PCKS9 inhibitors, ezetimibe, and bempedoic acid.” – Dr. Peter Attia * Tip: don’t skip your eye exams! By looking at the retina and capillaries at the back of the eye, diabetes can be detected earlier * “Exercise is probably the single most important thing we have at our disposal to increase insulin sensitivity.” – Dr. Peter Attia + Sleep, energy balance, hormone balance are key as well * To optimize cardiovascular health and mitochondrial efficiency: start with how much time you’re willing to exercise – then divide that into 80/20 with 80% at zone 2 and 20% at VO2 max + VO2 max sweet spot is 3-8 minutes with 1:1 ratio of rest to recovery – it takes some time to find how much effort you can put out in this time; it’s slower than a Tabata (20 on/10 off x 8 rounds) but by no means endurance * “Exercise is probably the single most important thing we have at our disposal to increase insulin sensitivity.” – Dr. Peter Attia + The difference between normal glucose and type 2 diabetes is just a teaspoon of blood glucose – muscle is the sink for glucose disposal * Smoking and obesity are the greatest modifiable risk factors for cancer + Why obesity? It’s not actually the amount of fate cells; it’s likely the inflammatory environment that comes with obesity –the excess fat that spills into areas where fat accumulation is harmful like around organs, in muscle * Tip: don’t rely on mammograms exclusively, especially if you’re high risk – combine with ultrasound or MRI * “There has been no greater disservice brought by the medical community onto anyone, in particular in this case women, than the abject failure of the Women’s Health Initiative.” – Dr. Peter Attia + Hormone replacement therapy started at the onset of menopause will help most women * Testosterone replacement therapy in men should be based on bloodwork in combination with symptoms – but be conservative, there are side effects for individuals at risk (hair loss, slightly elevated risk of cardiovascular events, acne)
Read the full notes @ podcastnotes.org
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Peter Attia, MD is a highly respected expert in preventive medicine, focused on the crucial subject of longevity and cardiovascular health. He's also the author of the NY Times best selling book Outlive - which I highly recommend if you have not read it already. Peter's philosophy transcends the conventional goal of merely extending lifespan; it's about enriching the quality of every year, ensuring that each stage of life is lived with optimal health and vitality.
In this episode, we discuss:
- (00:07:36) Defining cardiovascular disease
- (00:09:43) Coronary plaque and fatality risk
- (00:11:09) What is cholesterol?
- (00:13:34) How ApoB predicts heart disease
- (00:21:34) Factors elevating ApoB
- (00:25:24) ApoB reference range explained
- (00:27:23) Does high ApoB cause cardiovascular disease
- (00:37:01) ApoB thresholds for ASCVD prevention
- (00:40:27) Dietary factors raising ApoB
- (00:39:33) Genetics of ApoB and LDL
- (00:53:24) Does low LDL increase cancer?
- (00:56:19) Cholesterol-lowering drugs
- (00:59:59) Statins, uses, and side effects
- (01:03:12) Are statins toxic to mitochondria?
- (01:09:56) Ubiquinol for statin-induced muscle soreness
- (01:11:09) How to train in zone 2
- (01:17:09) Statins and neurodegenerative disease risk
- (01:21:54) Cholesterol synthesis in the brain (desmosterol role)
- (01:25:58) Statin alternatives – pros and cons
- (01:27:30) Ezetimibe
- (01:31:01) Bempedoic acid
- (01:36:49) Berberine for CVD Risk Reduction?
- (01:39:36) Muscle as a glucose sink
- (01:45:58) Chronic glucose toxicity and vascular impact
- (01:51:38) Hemoglobin A1C Levels and Mortality Data
- (01:55:35) 80/20 Zone 2/VO2 Max Training Protocol
- (02:02:12) Insights from VO2 max testing data
- (02:12:17) How obesity increases cancer risk
- (02:15:03) Cancer screening benefits and risks
- (02:20:47) Dr. Attia's recommended cancer screening age
- (02:28:54) Liquid biopsies for detecting cancer
- (02:34:48) CT scans, mammograms and radiation concerns
- (02:40:32) Menopause – hormonal shifts and health effects
- (02:45:13) Hormone replacement therapy (HRT)
- (02:58:57) Perimenopause diagnosis with hormone levels
- (03:02:04) HRT's impact on dementia, cancer, and heart disease risk
- (03:04:49) Estrogen's role in bone density
- (03:07:42) Vitamin D
- (03:16:24) Testosterone replacement for women's sexual function
- (03:18:47) HRT safety 10 years post-menopause
- (03:23:05) Treating low testosterone in men
- (03:29:53) TRT side effects and risks
- (03:32:33) Ways to reduce blood pressure
- (03:39:33) How to measure blood pressure
- (03:45:30) Peter's longevity optimization routines
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Modern Wisdom
Key Takeaways * Check out the Modern Wisdom episode page and show notes
Read the full notes @ podcastnotes.org
Jim Kwik is a world renowned memory expert, a podcaster and an author.
Mastering a new skill, language, or instrument can be an intimidating task. However, Jim has found hacks which can dramatically elevate your learning process. This has the potential to transform an arduous learning approach into a simple journey toward peak brain performance.
Expect to learn if modern people's brains are actually broken, the biggest lies we are told about how to learn, how memory actually works, where people go wrong when trying to improve their recall, how you can increase your reading speed, ways you can get into a flow state more easily, the strategies you need to know to access a limitless brain and much more...
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Found My Fitness - Rhonda Patrick
This episode features Rhonda Patrick, Ph.D., and was originally recorded for the Institute for Functional Medicine's podcast, 'Pathways to Wellbeing.' This episode outlines a series of fundamental tactics you can start applying immediately to enhance cellular health, protect the nervous system, elevate mood, reduce inflammation, promote muscle and bone function, and help prevent chronic disease.
In this episode, I discuss:
- (00:00) Introduction
- (01:04) Vitamin D deficiency — risks, why it's so common, & correcting with supplementation
- (08:20) Magnesium's critical role in DNA repair & synthesis
- (11:49) The best dietary sources of magnesium
- (13:05) Magnesium supplements: Glycinate, malate, dioxide, & citrate
- (14:14) Exercise staves off age-related disease
- (14:52) How genetic SNPs can affect vitamin D deficiency risk
- (20:09) Low omega-3 intake from seafood is a top-6 preventable cause of death
- (22:22) Why ALA's conversion into EPA & DHA is inefficient
- (25:15) Omega-3 index: Optimal levels & ties to increased life expectancy
- (28:27) How omega-3s reduce inflammation, a key driver of aging
- (30:39) Omega-3s protect against muscle disuse atrophy
- (31:38) Why avoiding fish during pregnancy is a huge mistake
- (34:02) Omega-3s are a low-hanging fruit for improving cardiovascular & brain health
- (35:46) What to look for when choosing an omega-3 supplement
- (39:57) Hormesis: Why intermittent stressors are beneficial
- (46:14) How to choose an exercise regimen
- (47:09) “Exercise snacks” reduce all-cause & cancer-related mortality
- (49:24) Brain benefits of lactate from vigorous exercise
- (52:23) How blood flow generated from aerobic exercise kills circulating tumor cells
- (54:30) Rhonda's workout regimen
- (55:38) HIIT ameliorates adverse effects of sleep deprivation
- (58:32) Exercise is the best longevity "drug"
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Modern Wisdom
Key Takeaways * Check out our Ultimate Andrew Huberman Collection from nearly 30 episodes * Curious about Andrew Huberman’s recipe for good sleep? Read more here
Read the full notes @ podcastnotes.org
Dr Andrew Huberman is a neuroscientist, Associate Professor at the Stanford University School of Medicine and a podcaster.
It has never been so easy and also so difficult to remain healthy and perform at your best. The right tools and insights we all need to avoid pitfalls and maximise our outcomes are thankfully at our finger tips, and today we get to go through some of Dr Huberman's favourites.
Expect to learn how breathing can change the shape of your face, what Andrew thinks of the “Huberman Husbands” kink, just how bad vaping actually is for you, how to increase your willpower using science, what everyone misunderstands about stress, his opinion on Tom Segura’s transformation, how to be more productive and much more…
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Drive with Dr. Peter Attia
View the Show Notes Page for This Episode
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Kari Nadeau is a physician scientist with expertise in treating food allergies. In this episode, Kari first explains the fascinating workings of the immune system, exploring how it adeptly defends against bacteria and viruses but how the same system can lead to food allergies. She proceeds to explore the complexities of food allergies, detailing their typical developmental patterns, underscoring the significance of preventative approaches like early exposure, and highlighting the potentially life-threatening nature of severe food allergies. Kari illuminates the latest advancements in immunotherapies that not only mitigate allergy severity but also hold the potential to completely cure the patient. Additionally, Kari shares her concerns about the increasing levels of air pollution, elucidating its adverse effects on health while providing valuable suggestions for reducing exposure.
We discuss:
- Kari’s motivation to study food allergies [4:00];
- Overview of the immune system and the family of immunoglobulins [9:00];
- How our immune system fights viruses, bacteria, or fungi, and some exceptions to the rule [13:00];
- Why our immune system is generally better at fighting viruses than bacterial infections [18:45];
- Differentiating a food sensitivity from a food allergy, and a discussion about celiac disease [25:30];
- How food allergies develop, why they can be lethal, and factors contributing to the uptrend in food allergies [35:45];
- The role of environmental factors in the onset of food allergies and strategies for prevention [50:15];
- How immunotherapy helps to overcome, and even cure, food allergies [1:04:15];
- Can immunotherapy work for environmental allergens like pollen? [1:24:00];
- Air pollution: impact on health and tips for reducing your risk [1:25:30];
- Resources for those wanting to learn more or find clinical trials related to food allergies [1:40:45]; and
- More.
Connect With Peter on Twitter, Instagram, Facebook and YouTube
Drive with Dr. Peter Attia
Key Takeaways * The truth behind longevity research: there’s no evidence to think we’ll live to 120+ years old – this should motivate us to move the needle to take action to improve our healthspan + It’s better to live 90 healthy years than 120 years but the poor quality of life the last 20 * “What I think people should fixate on is how do I not be really, really frail both physically and cognitively in the last decade of my life.” – Dr. Peter Attia + We have control over whether we can stay physically active, move under our own power, etc. * Take Peter’s supplement list with a grain of salt – you might not need the same things he takes; ideally, get your bloodwork done regularly * A very low carbohydrate, low saturated fat diet would lower apoB but not to levels that would make ASCVD irrelevant; it’s also probably not a sustainable diet * “The most important parameter for determining metabolic health is energy balance. Even the most ‘perfect’ diet, if it’s in excess of energy balance will produce poor metabolic health.” – Dr. Peter Attia + The most important factor in diet & nutrition is what you can sustain
Read the full notes @ podcastnotes.org
View the Show Notes Page for This Episode
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In this special episode of The Drive, Peter discusses a variety of topics, breaking away from the typical deep-dive format to explore a wide range of common questions submitted by listeners. Peter tackles subjects like the viability of living to 120 and beyond, addressing some of the optimistic theories regarding achievement of this remarkable feat. Peter then shares his drug and supplement regimen while emphasizing how individualized these protocols need to be. The conversation also touches on lowering apoB, the long-term use of statins, the myth of good vs. bad cholesterol, the complexities of nutrition research, the quest for the ideal diet, and Peter's strategies for hitting daily protein goals. Peter finishes with a discussion about his favorite health-tracking wearables, the role of CGM in non-diabetics, and more.
We discuss:
- Overview of topics and previous episodes of a similar format [2:45];
- The viability of living to 120 and beyond: some optimistic theories [4:45];
- The potential of mTOR inhibition as a mid-life intervention, and longevity potential for the next generation [13:30];
- A framework for thinking about geroprotective drugs and supplements in the context of a lack of aging biomarkers [17:00];
- Supplements Peter takes and how his regimen has changed in the last year [26:15];
- Pharmacologic strategies to lower ASCVD risk, the limitations of statins, nutritional interventions, and more [36:15];
- Misnomers about cholesterol [48:00];
- Why nutritional research is so challenging, some general principles of nutrition, and why Peter stopped doing prolonged fasts [50:45];
- Optimizing protein intake [59:45];
- Wearables for sleep and exercise, continuous glucose monitors (CGM), and a continuous blood pressure monitor on the horizon [1:04:45]; and
- More.
Connect With Peter on Twitter, Instagram, Facebook and YouTube
Genius Life
Key Takeaways * “Resistance training is going to give you 99% of any of the benefits. Creatine is going to give you the extra 1%.” – Darren Candow, PhD * Creatine potentially allows you to put more effort into physical activity, while also enabling you to recover faster * Taking creatine – with and without exercise – can have some brain-beneficial effects * While creatine monohydrate supplementation is just one way to consume the compound, you would need to consume 2.2 lbs. of beef per day to reach the standard 5 grams of creatine * It doesn’t really matter when you take creatine as long as you are consistent on a daily basis * Over time, taking creatine may result in adding one-third more muscle mass compared to weight training alone * Creatine is “probably the safest, most effective compounds” that provide some small beneficial effects above exercise * Creatine has shown to decrease inflammation and oxidative stress * A good place for the average person to start:Take 3-5 grams of creatine monohydrate per day * Avoid taking caffeine and creatine together * Foods that have higher amounts of creatine, primarily seafood, may have an ability to reduce some of the cancerous activity in the body
Read the full notes @ podcastnotes.org
Darren Candow, PhD, is Director of the Aging Muscle and Bone Health Laboratory in the Faculty of Kinesiology and Health Studies at the University of Regina, Canada. Dr. Candow’s internationally renowned research program develops effective lifestyle interventions involving nutrition (primarily creatine monohydrate) and physical activity (resistance training) for improving aging.
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Econtalk
Key Takeaways * Peter Attia asks all of his patients, “What is your goal for the last decade of your life?” * Even if exercise does not extend your life by a single day, it will enable you to move freely and be active in the final decade of your life * One of the fundamental problems with our current healthcare system is its relentless focus on lifespan to the exclusion of healthspan * While the current medical system is very effective at treating acute diseases and injuries, it has a massive blindspot with respect to the treatment of chronic diseases * If you are a non-smoker, these are the four things that kill us slowly (in order): + #1. Cardiovascular disease or the disease of atherosclerosis + #2. Cancer + #3. Neurodegenerative diseases and diseases of dementia + #4. Cluster of metabolic diseases * While the cluster of metabolic diseases (#4) does not directly kill, Peter Attia believes that it is the gasoline that is poured on the fire of all other diseases * “Up until about the eighth decade of life, genes play virtually no role.” – Peter Attia on the role that genes play with respect to longevity * The Darwinian superpower of being able to store excess energy was great until we entered such an energy-dense environment (like we have today) * There is nothing metabolically magical about time-restricted feeding, more commonly referred to as “intermittent fasting”; all of the benefits derived from time-restricted feeding are through the direct effects of calorie restriction * There are only three strategies to reduce energy intake: + #1. Directly (caloric restriction) + #2. Time restriction (example: only consuming calories between 2 pm and 7 pm) + #3. Dietary restriction (pick a Boogeyman in the diet and remove it) * In his four years at Stanford Medical School, Peter received a total of one hour of training in nutrition, exercise, emotional health, and sleep * “Exercise is far more potent at extending lifespan and improving healthspan than any medication.” – Peter Attia
Read the full notes @ podcastnotes.org
We spend too much of our health care focus on lifespan and not enough on healthspan--the quality of our life as we get older. So argues Dr. Peter Attia, author of Outlive: The Science and Art of Longevity. Attia speaks with EconTalk's Russ Roberts about what kills us, what slows us down as we age, and the weapons we have to allow us to live better and longer.
Artificial Intelligence Podcast
Key Takeaways * Only by exploring the subconscious, in an effort to understand, can we improve ourselves over time * The shadow parts of us are very important to understand; it is better to understand them and know that they are there than to ignore them and have them surface in the form of addictions or undesirable behaviors * “One way to destroy your life is to spend time trying to control your or somebody else’s past.” – Andrew Huberman * If we do not believe in something bigger than ourselves, whatever it may be, at some level will self-destruct * When someone does not feel safe in an interaction, they start taking something else while still engaging in the exchange * When it comes to romantic relationships, if it is not 100% in you, then it is not going to happen * Productivity is not about how many hours you log; it is about focusing in the moment * Realize when your peak productivity hours are, and do not let them be invaded * Distraction is the enemy of peace and focus
Read the full notes @ podcastnotes.org
Andrew Huberman is a neuroscientist at Stanford and host of the Huberman Lab Podcast. Please support this podcast by checking out our sponsors:
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OUTLINE:
Here's the timestamps for the episode. On some podcast players you should be able to click the timestamp to jump to that time.
(00:00) - Introduction
(09:42) - Exercise routine
(15:52) - Advice to younger self
(23:07) - Jungian shadow
(27:53) - Betrayal and loyalty
(48:03) - Drama
(1:05:42) - Chimp Empire
(1:10:35) - Overt vs covert contracts
(1:16:42) - Age and health
(1:22:49) - Sexual selection
(1:33:26) - Relationships
(1:45:59) - Fertility
(1:56:25) - Productivity
(2:13:13) - Family
Genius Life
Key Takeaways * Simply looking at the nutrition label on a food item doesn’t tell you the full picture about how your body will respond to it * The structure of food affects the availability of nutrients and energy – an important consideration for how it’s digested and absorbed + Eat food in the original way it was intended to be consumed for the best post-meal responses * Rethink eliminating whole, unprocessed nuts from your diet! Based on the food matrix of whole nuts, the caloric absorption is actually about 30% less than the nutrition label would lead you to believe * We tend to hyper-focus on specific ingredients or diets because we’re looking for a quick fix but food isn’t so black and white * Stress, sleep, and physical activity all interact to dictate how we respond to food + Even the speed at which you eat food can impact your response – slow down your meals for better blood sugar response, improved weight management * Fun fact: Food can impact heart rate variability – in a study that subbed whole nuts for ‘typical’ snack food, HRV improved in participants
Read the full notes @ podcastnotes.org
Dr. Sarah Berry is an Associate Professor in the Department of Nutritional Sciences at King's College London and Chief Scientist at ZOE. She is the lead nutritional scientist on the PREDICT program. Her research focuses on precision nutrition, postprandial metabolism, food, and fat structure.
15 Daily Steps to Lose Weight and Prevent Disease PDF: https://bit.ly/46XTn8f - Get my FREE eBook now!
Become a Genius Life Premium Member and get ad-free episodes of the show, a monthly Ask Me Anything (AMA), and more! Learn more: http://thegeniuslife.com
Modern Wisdom
Key Takeaways * Check Out the Modern Wisdom Episode Page & Show Notes
Read the full notes @ podcastnotes.org
Bryan Johnson is a founder of Braintree and Kernel, a futurist, biohacker and an author.
What does it take to achieve immortality? This is the frontier that Bryan Johnson is beginning to pioneer. Armed with a team of the world’s top researchers and an unlimited budget, he is using cutting edge science and technology to see just how long he can live for.
Expect to learn why Bryan chooses to be on a fully plant based diet, what Bryan Johnson’s full morning routine looks like, the optimal body fat percentage for living longer, why humans are addicted to self-destructive behaviour, why Bryan doesn’t fear death, why Bryan doesn’t use saunas or cold plunges for increasing his lifespan, what his training plan looks like and much more...
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Art of Manliness
Key Takeaways * Low testosterone is often best treated if 1) you have symptoms and 2) have a testosterone level below 400 * Testosterone levels can vary depending on the quality of your recent sleep and diet * Symptoms of low testosterone: depression, anxiety, low libido, erectile dysfunction, low sperm production * People who are significantly hypogonadal for a long time are at a much higher risk for osteoporosis, neurodegenerative disease, cardiovascular disease, and others * Metabolic syndrome is the most common cause of low testosterone * Obstructive sleep apnea is the second most common cause of low T * For most men, an optimal testosterone number is between 500 and as high as you can go naturally * How to improve T: get better and more sleep, improve your diet, manage stress, drink less alcohol, etc. + Improving these behaviors will make you more insulin sensitive (which is a good thing) * Testosterone replacement therapy (TRT) is an option when the benefits of increasing T outweigh the risks of remaining at low levels of T, and when the patient understands the risks and the benefits of the therapy * Supplements mentioned by Dr. Kelly Gillett for testosterone optimization:Creatine,L-Carnitine, Calcium D-Glucarate, andTongkat Ali
Read the full notes @ podcastnotes.org
When men think about optimizing their hormones, they tend only to think about raising their testosterone. But while increasing T can be important, an ideal health profile also means having testosterone that's in balance with your other hormones as well.
Today on the show, Dr. Kyle Gillett joins me to discuss both of those prongs of all-around hormone optimization. We start with a quick overview of the different hormones that affect male health. We then get into what qualifies as low testosterone and how to accurately test yours. We also discuss what causes low testosterone in individual men, and how its decline in the general male population may be linked to both birth control and the world wars. In the second half of our conversation, we discuss how to both raise testosterone and get rid of excess estrogen, including the use of some effective supplements you may never have heard of. We then get into the risks and benefits of taking TRT, before ending our discussion with what young men can do to prepare for a lifetime of optimal T and hormonal health.
Resources Related to the Podcast* AoM series on testosterone, including How I Doubled My Testosterone Levels Naturally * AoM Podcast #761: How Testosterone Makes Men, Men * AoM Podcast #878: The Fitness Supplements That Actually Work
Connect With Dr. Kyle Gillett* Kyle on IG * Gillett Health Podcast on Spotify and Apple * Gillett Health on YouTube * Gillett Health website
Inside Medicine with Private Medical ✓Claim
Key Takeaways * GLP-1 agonists target factors in the brain and gut that drive obesity in the first place * GLP-1 agonists highlight that obesity isn’t just about behavioral change and individual responsibility, but there are biological mechanisms contributing to obesity * Users tend to follow a significantly reduced meal schedule but it’s important to keep protein intake high and incorporate resistance training 2-3x per week (at least 30-minute sessions) * The best results will still come from users who use GLP-1 agonists in combination with lifestyle modifications – this will also help with plateaus that will happen * Tips to push through a plateau: exercise, self-monitoring behaviors (food tracking, weight monitoring), celebrate non-scale victories (increased energy, increased activity, etc.)
Read the full notes @ podcastnotes.org
Private Medical physicians Dr. Natalie Walsh and Dr. Tatiana Ivan. Dr. Michelle Cardel, an obesity and nutrition scientist, registered dietitian, and the Head of Clinical Research & Nutrition at WeightWatchers. In this interview, she uncovers misconceptions about weight loss, including the truth about GLP-1 inhibitors, most commonly known under brand names like Ozempic and Wegovy. She also discusses the science of lifestyle change, how to talk about weight and health with our children, and the challenges of weight maintenance.
We hope this episode inspires you to think differently about your health and the healthcare system. Please subscribe to our feed and our bimonthly medical dispatch.
The Great Simplification with Nate Hagens✓Claim
Key Takeaways * Check Out the Great Simplification Podcast Episode Page & Show Notes
Read the full notes @ podcastnotes.org
In this episode, Dr. Robert Lustig joins Nate to dive into the metabolism of the micro level of human systems - the humans ourselves. Over the last century, accompanying the transformation of our energy systems, our food and consumption patterns have been massively transformed. One of the biggest areas of change is the dramatic increase in sugar consumption. But are our bodies adapted to eating such high sugar, processed foods? What are the health effects connected to this way of eating? And, writ large, how does our metabolic dysfunction as individuals contribute to the energy hungry global Superorganism? What are the systemic drivers that currently prevent a shift towards healthier food systems? Can changing how we eat make us healthier - and thus better equipped to face the complex challenges of the metacrisis?
About Robert Lustig:
Robert H. Lustig, M.D., M.S.L. is Emeritus Professor of Pediatrics in the Division of Endocrinology, and Member of the Institute for Health Policy Studies at UCSF. Dr. Lustig is a neuroendocrinologist, with expertise in metabolism, obesity, and nutrition. He is one of the leaders of the current “anti-sugar” movement that is changing the food industry. He has dedicated his retirement from clinical medicine to help to fix the food supply any way he can, to reduce human suffering and to salvage the environment. Dr. Lustig graduated from MIT in 1976, and received his M.D. from Cornell University Medical College in 1980. He also received his Masters of Studies in Law (MSL) degree at University of California, Hastings College of the Law in 2013. He is the author of the popular books Fat Chance (2012), The Hacking of the American Mind (2017), and Metabolical: The Lure and the Lies of Processed Food, Nutrition, and Modern Medicine (2021).
For Show Notes and More visit: https://www.thegreatsimplification.com/episode/69-robert-lustig
To watch this video episode on Youtube → https://youtu.be/onVqjZOYlQs
School of Greatness
Key Takeaways * Check out The School of Greatness Episode Page & Show Notes
Read the full notes @ podcastnotes.org
https://lewishowes.com/mindset - Order a copy of my new book The Greatness Mindset today!
Michael Pollan has been writing books and articles about the places where the human and natural worlds intersect for more than 30 years. He is the author of nine books, seven of which have been New York Times bestsellers.
In 2003, Pollan was appointed the Knight Professor of Journalism and director of the Knight Program in Science and Environmental Journalism at the University of California, Berkeley. In 2017, he was appointed professor of the practice of nonfiction at Harvard and the university's first Lewis K. Chan Lecturer in the Arts. In 2020, along with Dacher Keltner and others, he cofounded the UC Berkeley Center for the Science of Psychedelics. In 2022, Pollan released his four-part docuseries, How to Change Your Mind, on Netflix, which explores the history and uses of psychedelics, including LSD, psilocybin, MDMA and mescaline. Most recently, Pollan released his class on MasterClass where he teaches intentional eating. In the class, he breaks down decades of research to help members rethink their relationship with food and make choices that benefit their health and the planet.
In this episode you will learn,
- Everything you need to know about eating intentionally
- How important the communal meal is for our overall health
- The science of psychedelics and what it teaches us about consciousness, addiction and mental health
- The effect caffeine has on the mind and body
- How to align your eating habits with your values
Check out Michael's new MasterClass - Intentional Eating
For more information go to
www.lewishowes.com/1424
How Food Heals or Harms Your Body, Aging & Mental Health: https://link.chtbl.com/1075-pod
Build Your Health to Build Your Wealth: https://link.chtbl.com/916-pod
Use Food to Heal Your Body: https://link.chtbl.com/714-pod
What Got You There with Sean DeLaney
Podcast Notes Key Takeaways * Check Out the What Got You There Podcast Episode Page & Show Notes
Read the full notes @ podcastnotes.org
Sean Foley is regarded as one of if not the greatest golf teachers in history. Sean has coached some of the best players in the world including Tiger Woods, Justin Rose, Cameron Champ, Lydia Ko, and Danny Willett. He has been voted as the top golf teacher in the world by players on the PGA Tour.
Sean Foley Performance in Orlando, Florida, offers elite golf training and a world-class experience for players of all ages. Sean’s core teaching philosophy is driven by a passion to help golfers evolve into the best players and people they can be, incorporating biomechanics, leading technology, physiology, performance psychology and philosophy into his instruction.
On this episode Sean dives into the biggest barriers people need to overcome for high performance, how to challenge your beliefs that are holding you back and what he’s learned coaching some of the all time great players in the world.
Click HERE for Episode Notes
https://www.seanfoleygolf.com/
www.whatgotyouthere.com
I've studied hundreds of the world's must successful people and compiled:13 Insights from the World’s Most Successful People - Click Here to get access
https://youunleashedcourse.com/
You Unleashed is an online personal development course created by Sean DeLaney after spending years working with and interviewing high achievers.The online course that helps you ‘Unleash your potential’!
You Unleashed teaches you the MINDSETS, ROUTINES and BEHAVIORS you need to unleash your potential and discover what you’re capable of.
You know you’re capable of more and want to bring out that untapped potential inside of you.
We teach you how.
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Huberman Lab
Podcast Notes Key Takeaways * Stress and your perception of stress impact your brain and body * Managing stress is about finding the ‘stress shields’ that fit them, feel right, and they believe – for example, breathwork, reminding yourself of past successes, distance from stress, calling on confidant, etc. * Stress can lead to obesity and insulin resistance: there’s a tendency to a greater reward response from food – the more insulin resistant you are, the more your reward center lights up during stress * Cravings hijack the prefrontal cortex – body scan draws attention inward toward interoception and away from external stimulus * At our core, we want to know with certainty what’s going to happen and control our future – being comfortable with uncertainty is a huge stress resilience factor * Tips to navigate stress: journal to create a coherent narrative; practice radical acceptance, learning when to paddle and when to give into the wave; practice breathwork and body scans to increase interoception and reduce exteroception; use exercise to burn negative energy and improve stress resilience
Read the full notes @ podcastnotes.org
In this episode, my guest is Elissa Epel, Ph.D., professor and vice chair of the department of psychiatry at the University of California San Francisco (UCSF) and the author of a new book entitled The Stress Prescription. We discuss her work showing how stress impacts mood, eating behavior, mental health, physical health, and aging. She explains stress intervention tools using “top-down” techniques (e.g., radical acceptance, mindfulness, reframing), body-based methods (e.g., breathwork) including the Wim Hof Method, exercise, meditation, body scans, and environmental shifts proven to help people cease unhealthy rumination patterns. We discuss how stress can positively impact psychology and sense of purpose, how stress affects cellular aging, how our narratives of stressful events impact our mood and biology, and how to effectively reframe stress. She explains science-based techniques to break stress-induced cycles of craving and overeating and thereby improve insulin sensitivity and metabolic health. Dr. Epel provides a wide range of tools shown to be effective in reducing stress and improving various aspects of our health.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
Thesis: https://takethesis.com/huberman
Eight Sleep: https://eightsleep.com/huberman
HVMN: https://hvmn.com/huberman
InsideTracker: https://www.insidetracker.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Dr. Elissa Epel
(00:02:17) Sponsors: Thesis, Eight Sleep, HVMN, Momentous
(00:06:18) Stress; Effects on Body & Mind
(00:12:50) Tools: Overthinking & Stress
(00:15:37) Acute, Moderate & Chronic Stress, Breathing
(00:21:23) Stress Benefits, Aging & Cognition; Stress Challenge Response
(00:31:04) Sponsor: AG-1 (Athletic Greens)
(00:32:19) Tool: Shifting Stress to Challenge Response, “Stress Shields”
(00:37:400 Stress, Overeating, Craving & Opioid System
(00:48:55) Tools: Breaking Overeating Cycles, Mindfulness
(00:54:44) Soda & Sugary Drinks
(01:00:51) Smoking, Processed Food & Rebellion
(01:05:29) Sponsor: InsideTracker
(01:06:47) Tools: Mindfulness, Pregnancy & Metabolic Health
(01:14:11) Body Scan & Cravings
(01:17:28) Tool: Meditation & Aging; Meditation Retreats
(01:23:35) Meditation, Psychedelics & Neuroplasticity
(01:26:02) Mitochondrial Health, Stress & Mood
(01:29:49) Chronic Stress & Radical Acceptance, “Brick Wall”
(01:37:57) Tool: Control, Uncertainty
(01:45:25) Stress Management, “Skillful Surfing”
(01:50:25) Narrative, Purpose & Stress
(01:52:49) Breathwork, Wim Hof Method, Positivity & Cellular Aging
(02:03:11) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer
Huberman Lab
Podcast Notes Key Takeaways * Prevention of atherosclerosis (the leading cause of death in the world): (1) maintain healthy blood pressure (120/80); (2) don’t smoke anything; (3) measure ApoB and lipoproteins starting in the 20s * ApoB is far superior for predicting risk than LDL: LDLc measures the total concentration of cholesterol in LDL; APoB measures the number of them + “There is no ambiguity that ApoB is causally related to atherosclerosis.” – Dr. Peter Attia + Most of the cholesterol you eat, you don’t absorb * Unequivocal truths for brain health: sleep matters, lower LDL cholesterol, and ApoB is better, not having type 2 diabetes matters, exercise matters (low-intensity cardio, strength, interval training) + Avoiding head injuries is also important; research on the use of hyperbaric oxygen immediately following head injury is emerging (but don’t consider hyperbaric oxygen as useful for anything else) * “Some component of your training needs to be stressing type 2 fibers. You have to be doing strength training that taxes those fibers.” – Dr. Peter Attia + To offset the probability of falls you have to be able to jump and land safely – after a fall at minimum your quality of life is impacted, on the far end risk of death increases by 15-30% + The Hallmark of aging in muscle is the degradation of type 2 muscles (fast twitch) – we lose speed, then strength, then size; you have to train jumping and landing * Pillars of longevity through physical health: (1) strength, (2) stability, (3) aerobic efficiency, (4) aerobic peak output/VO2 max * Emotional health is potentially the most important factor in health – an infinite lifespan if you’re miserable is worthless; poor emotional health is a risk factor for every marker of health + Redirect negative self-talk: communicating lovingly with yourself is critical for your ability to not beat up those around you as well * The goal is not perfection – you will set yourself up for failure if your goal is to be perfect, instead focus on being the best at repairing damage when you cause it
Read the full notes @ podcastnotes.org
In this episode, my guest is Peter Attia, M.D. He completed his medical and advanced training at Stanford University School of Medicine, Johns Hopkins School of Medicine and the National Institutes of Health (NIH). Dr. Attia is host of the health and medicine podcast, The Drive, and the author of a new book, “Outlive: The Science & Art of Longevity,” which examines disease prevention and healthy aging, including emotional health. He explains the leading causes of death worldwide and how to measure one’s risk of death and mitigate each risk factor. Dr. Attia shares how, in addition to blood-based markers of lipids and hormones, there are behavioral measures and interventions, and key aspects of emotional health (i.e., relationships, emotional stability, purpose, etc.) that fundamentally impact our physical health and longevity, and how to assess and adjust our emotional health. This episode is rich with actionable information related to disease screening and biomarker testing, nutritional, exercise, behavior and prescription-based tools that area useful to all people regardless of age, male or female, and that can significantly improve vitality, health and lifespan.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
Eight Sleep: https://eightsleep.com/huberman
LMNT: https://drinklmnt.com/huberman
HVMN: https://hvmn.com/huberman
InsideTracker: https://www.insidetracker.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Dr. Peter Attia
(00:03:22) Sponsors: Eight Sleep, LMNT, HVMN, Momentous
(00:07:34) Lifespan vs. Healthspan
(00:10:54) “4 Horseman of Death”, Diseases of Atherosclerosis
(00:14:44) Tool: Hypertension & Stroke, Blood Pressure Testing
(00:23:14) Preventing Atherosclerosis, Smoking & Vaping, Pollution
(00:32:24) Sponsor: AG1 (Athletic Greens)
(00:33:29) Cholesterol, ApoB
(00:42:21) Cholesterol Levels, LDL & ApoB Testing
(00:49:29) ApoB Levels & Atherosclerosis, Causality
(01:01:06) ApoB Reduction, Insulin Resistance, Statins, Ezetimibe, PCSK9 Inhibitors
(01:12:30) Monitoring ApoB
(01:17:12) Sponsor: InsideTracker
(01:18:30) Reducing Blood Pressure, Exercise & Sleep
(01:20:50) High Blood Pressure & Kidneys
(01:23:11) Alcohol, Sleep & Disease Risk
(01:31:21) Cancer & Cancer Risks: Genetics, Smoking & Obesity
(01:39:47) Cancer Screening & Survival
(01:44:17) Radiation Risks, CT & PET Scans
(01:48:48) Environmental Carcinogens
(01:52:11) Genetic & Whole-Body MRI Screening, Colonoscopy
(01:58:47) Neurodegenerative Diseases, Alzheimer’s Disease, ApoE
(02:08:08) Alzheimer’s Disease & Amyloid
(02:13:58) Interventions for Brain Health, Traumatic Brain Injury (TBI)
(02:21:26) Accidental Death, “Deaths of Despair”, Fentanyl Crisis
(02:31:20) Fall Risk & Stability, 4 Pillars of Strength Training
(02:41:05) Emotional Health
(02:53:45) Mortality & Preserving Relationship Quality
(03:02:20) Relationships vs. Outcomes, Deconstructing Emotions
(03:09:34) Treatment Centers, Emotional Processing & Recovery
(03:16:34) Tool: Inner Monologue & Anger, Redirecting Self-Talk
(03:27:37) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer
Huberman Lab
Podcast Notes * “When it comes to nutrition, quality, quantity, and timing – all these three matter.” – Dr. Satchin Panda * Intermittent fasting really means caloric restriction; time-restricted eating doesn’t necessarily reduce caloric intake but does reduce the time of eating food (for example, 16hrs fasting and 8 hours of eating) * Consistency is a critical component of TRE: our body has an internal timetable that pre-programs molecular aspects of the cells – they want to do certain things at certain times; we can use feeding to tune our cells + Adhere at least 5 days per week; obviously, every day is best but improvements have been observed 5 out of 7 days * A feeding window of 10 or 12 hours is a good place to start (particularly if you exercise), then taper down to 8 hours of feeding if it feels right for you + Be advised, reducing the feeding window too much can have negative side effects, particularly for athletes or very active people * Most studies exclude shift workers because of schedule and known disruption to physical and mental health – even 1-2 nights of being awake when you expect to sleep can take a week to recover
Read the full notes @ podcastnotes.org
In this episode, my guest is Satchin Panda, PhD, professor and the director of the Regulatory Biology Laboratories at the Salk Institute for Biological Studies. We discuss his lab’s discovery that “time-restricted eating” (TRE) aka intermittent fasting, is beneficial effects for metabolic health and longevity. Dr. Panda explains how TRE, and also longer fasts, can positively impact obesity, diabetes, cardiovascular health, age-related chronic diseases, and improve mood and cognitive performance. He also describes how the timing of eating, light exposure and exercise that ~50% of all people engage in, negatively impacts their health and explains how specific simple adjustments to these can positively shift their subjective feelings of health and biomarkers of cardiovascular function, glucose regulation and metabolism. We discuss how our circadian behaviors, which include our patterns of eating, sleeping and socializing, have an enormous impact on our biology, mood and health and how by simply confining our calorie consumption to a semi-regular daily window, can positively impact our physical health, mental health and longevity.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
HVMN: https://hvmn.com/huberman
Eight Sleep: https://eightsleep.com/huberman
Thesis: https://takethesis.com/huberman
Momentous: https://www.livemomentous.com/huberman
InsideTracker: https://www.insidetracker.com/huberman
Timestamps
(00:00:00) Dr. Satchin Panda
(00:03:02) Sponsors: HVMN, Eight Sleep, Thesis, Momentous
(00:07:24) Time-Restricted Eating (TRE), Calorie Restriction (CR) & Health
(00:14:38) Mealtimes & Circadian Clock
(00:21:34) Circadian Rhythm, Meal Anticipation, Digestion
(00:25:28) Breaking a Fast, Burning Fat
(00:32:49) Sponsor: AG1 (Athletic Greens)
(00:34:04) CR, Time Restricted Eating, Circadian Rhythm & Longevity
(00:47:20) Gender, Hormones & CR; Relative Energy Deficient in Sports (REDS)
(00:52:40) Physical Activity, Nutrition & Feeding Window
(00:59:04) Nutrition Timing, Quality & Quantity; Low- Carbohydrate Diet
(01:03:00) Caffeine, Nighttime Socialization, Fire, Breakfast
(01:15:07) Sponsor: InsideTracker
(01:16:20) Circadian Rhythm, “Night Owls” & Genetics
(01:26:37) Morning vs. Nighttime Discussions, “Me Time”
(01:30:08) Light Sensitivity & “Night Owls”; Puberty, Melatonin
(01:36:05) Shift Workers, Health & Disease
(01:45:43) Artificial Lights, Young Adults & Sleep, Metabolic Dysfunction
(01:50:59) Firefighters, Sleep & TRE; Cardiovascular Health, Blood Glucose
(02:05:18) Shift Workers & Sleep; Alcohol & Caffeine
(02:09:15) 12- Hour Feeding Window for Adults & Children, Sleep
(02:22:10) Meal Timing
(02:25:20) “Complete Fast”, Longer Fasts, Physical Health & Mental Health
(02:28:12) “Fat Fasting”, Blood Glucose & Insulin
(02:31:57) Fasting, Metformin, Rapamycin & Longevity; Human Applicability?
(02:39:14) Circadian Rhythm & Metabolism
(02:41:36) Ontime Health App, Circadian Clock App
(02:46:17) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer
Art of Manliness
Podcast Notes Key Takeaways * If you don’t understand how to train hard, aren’t consistent about training, or have poor nutrition – supplements aren’t going to move the needle * “If people took the amount of time, effort, and money they spent trying to hack their way around hard work and just applied that to hard work – they would get so far. That’s actually the hack, just to do the work.” – Dr. Layne Norton * Timing of protein is not as important as hitting daily targets + 0.8g/kg body weight for maintenance + 1.6-2.6g/kg body weight for building muscle * Even if you are not concerned about training performance and muscle, supplementing with creatine monohydrate may have positive benefits * Stay away from supplements that use the label “proprietary blend” – they’re usually hiding the best ingredients in the smallest portion and don’t want to disclose * If you follow a plant-based diet, you may want to supplement with protein because the protein in plants is bound in fibrous material and is less bioavailable + Soy protein is a complete protein; pea protein lacking so mix it with wheat isolate or other protein for a complete profile
Read the full notes @ podcastnotes.org
In your journey towards becoming stronger, fitter, and healthier, there often comes a point where you wonder if taking some supplements will help your progress along. But what fitness supplements are actually effective and worth investing in?
Here to answer that question is Layne Norton, a powerlifter and doctor of nutritional science who has a passion for debunking health-related myths and promoting evidence-based recommendations. He’s also, full disclosure, the owner of a supplement company himself. But I don’t have any financial connection to Layne’s company and we keep this conversation neutral and high-level. In our conversation, Layne argues that there are three top-tier research-backed supplements to consider — whey protein, creatine, and caffeine — and we unpack how to use each of them for optimal results. We discuss whether plant proteins are sufficient for building muscle, whether it’s true that creatine causes bloating, acne, and hair loss, how to best time your caffeine intake to energize your workouts, and much more. At the end of our conversation, Layne shares some additional supplements that seem promising for enhancing your health and fitness.
Resources Related to the Episode* Layne’s previous appearance on the AoM podcast: Episode #475 — How to Lose Weight, and Keep It Off Forever * Layne’s supplement company: Outwork Nutrition * AoM Article: A Primer On Muscle-Building Supplements — Which Work and Which Don’t? * AoM Article: Creatine — A Primer on Its Benefits and Use * AoM Article: How to Use Caffeine to Optimize Your Workouts * AoM Article: Chugging Your Protein — It’s Whey Easier Than You Think * AoM Podcast #285: The Real Science of Nutrition and Supplements
Connect With Layne Norton* Layne on Instagram * Layne‘s website
Huberman Lab
Podcast Notes Key Takeaways * A rough estimate of hydration needs at rest: consume 8oz of fluid for every hour you are awake for the first 10 hours of your day – this can be consumed as total volume over the course of the day * Follow Galpin’s equation for hydration during exercise: your body weight (in pounds) / 30 = # of ounces to consume every 15 minutes * Deliberate cold exposure sample protocol:2 minutes of deliberate cold exposure/water immersion up to the neck + 30 seconds of deliberate cold exposure with cold shower 5x per week + Potential benefits: increase in catecholamines (benefits mood and well-being), sexual satisfaction (probably from increases in testosterone in men and women), reduction in anxiety, reduction in waist circumference in men, reduction in abdominal fat in men * To reduce nighttime urination frequency: (1) hydrate sufficiently during the day; (2) reduce fluid intake at night; (3)don’t chug water at night if you drink! sip slowly, rate matters * Know how much fluoride is in your tap water! Google your zip code + water analysis – (high fluoride even at 0.5mg/mL can negatively impact thyroid stimulating hormone) * You don’t need to enrich your water but if pH is insufficient or magnesium is low, address it to achieve better and more efficient hydration, reduce inflammation, blood pressure, and other health metrics + Find out the profile of your tape water by googling your zip code + water analysis + You can purchase hydrogen molecular tablets to drop in water which will increase pH
Read the full notes @ podcastnotes.org
In this episode, I discuss our body’s most vital and essential nutrient—water. I explain the structure of water and how it is used by the cells and tissues of our body, how much water we each need to drink and when in order to optimize our mental focus and physical performance; and I include how exercise, humidity, heat, and caffeine affect our hydration needs. I explain how temperature and pH influence water’s physical properties and if there is any scientific basis for drinking so-called “pH water” or “alkalized water” to improve health. I explain how to test your tap water for contaminants (e.g., endocrine disruptors) and the documented problems with fluoride in drinking water. I provide options for filtering drinking water and describe different water types (e.g., reverse osmosis, hydrogen-enriched, electrolyzed reduced, deuterium depleted, etc.). Since the human body is mostly water (55-80% depending on one’s age) and water has essential roles in health, disease and cellular function, everyone ought to benefit from understanding how best to clean our tap water, hydrate effectively and in some cases, adjust the type of water we drink to allow our brain and body to function optimally in regard to health and performance.
For recommended water filters, tests and the full show notes, please visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Thesis: https://takethesis.com/huberman
HVMN: https://hvmn.com/huberman
InsideTracker: https://www.insidetracker.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Water
(00:03:33) Tool Deliberate Cold Exposure, Immersion & Showers Mood & Fat Loss
(00:15:26) Sponsors: LMNT, Thesis, HVMN, Momentous
(00:19:27) Water: Physical Properties & Chemistry
(00:26:32) Bonds & Water Phases, “Structured Water”
(00:34:07) Body, Cells & Water
(00:36:22) AG1 (Athletic Greens)
(00:37:37) Water as a Solvent, Temperature & pH
(00:41:49) Water Transport in Cells, Aquaporin Channels
(00:49:46) Alkaline/pH Water; Temperature, pH & Water Transport
(00:55:14) Water Cellular Function, Reactive Oxygen Species (ROS) & Antioxidants
(01:01:20) Sponsor: InsideTracker
(01:02:38) Tool: Baseline Hydration
(01:11:35) Tool: Hydration & Exercise, Galpin Equation
(01:15:40) Tool: Hydration, Sauna, Humidity & Sweat; Thirst, Caffeine
(01:19:15) Hydration; Cognitive & Physical Performance
(01:23:53) Tool: Water Filtration; Nighttime Urination
(01:29:35) Tap Water Tests, Disinfection Byproducts (DBPs), Fluoride & Thyroid Health
(01:37:18) Tool: Water Filters
(01:44:18) Tool: Resting Tap Water & Sediment
(01:48:13) Tool: “Hard Water”; Magnesium, Calcium & Cardiovascular Health
(01:53:40) Water Temperature
(01:56:42) Water Types: Distilled, Reverse Osmosis, Hydrogen-Enriched
(02:03:26) Hydrogen-Enriched Water, Magnesium, Optimize Hydration
(02:11:13) Tool: Molecular Hydrogen Tablets, Water pH
(02:14:05) Structured Water
(02:16:39) Tool: Water Pipes, Faucet Filter
(02:19:42) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer
Huberman Lab
Podcast Notes Key Takeaways * Being middle of the road on hydration is fine but even one standard deviation off will induce fatigue, brain fog, GI distress, and more + Every cellular process in the body relies on having enough sodium and magnesium in the system * Foundation for hydration: drink about ½ ounce of water per pound of bodyweight * Replace 125% of fluid lost during exercise + Exercise-related fluid loss varies – for most conditions it’ll be about 1-2 pounds you’ll want to replace * Sip on water, don’t chug! Your system may become diluted when you chug * A large percentage of your hydration should actually come from eating real, whole foods – you shouldn’t feel like you have to smash bottle after bottle of water to stay hydrated + Use WUT system: weight, urine (color and output), and thirst to assess hydration * Unless you are a high-level athlete, hitting total daily macronutrient goals (especially protein) matters more than the timing of intake * Go into workouts hydrated to avoid negative consequences; consume about 1/2 ounce of water per pound of bodyweight * For hydration during exercise, use Galpin’s equation: every 15 minutes, consume X ounces per pound of body weight / 30 * Unless you are supplementing for foundational support (vitamins, minerals, foundational compounds, adaptogens, probiotics, prebiotics), focus on single-ingredient formulated supplements for the most power and control overdose + Be choosy with blends: different ingredients also have varying costs so you’re likely going to get more of the least expensive ingredients and less of the thing you actually want * “The end goal anytime I coach somebody is to get them into a physiological state where they require no or close to no supplementation. That’s the target.” – Dr. Andy Galpin + Supplements can cover the pain point signal that might otherwise force you to take behavioral action * Adjustments to make for a better sleep environment: keep pets out of the bedroom (at minimum off the bed), check light and temperature, wash your sheets, explore allergens and dander in the room, elevate head if you have acid reflux, only use your bed for sex and sleep * Don’t turn to anti-inflammatory supplements or ice baths in the hours or day after training – you want the inflammatory response to generate adaptation + Instead, consider: omega-3, glutamine, magnesium, calcium (if concerned about bone injury), vitamin D, and tart cherry juice for persistent soreness
Read the full notes @ podcastnotes.org
In this episode 6 of a 6-part series on fitness, exercise and performance with Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton, he explains optimal nutrition, hydration and supplementation to achieve your fitness goals. We cover macronutrient guidelines, when to eat relative to training and training fasted versus fed. Dr. Galpin describes proper hydration for before and during exercise, how dehydration and/or low electrolyte concentrations impede physical and mental performance. He discusses what supplements work best for fitness and performance, how to decide which to take, if any, and when to take them. He also shares high-impact, lower-cost supplements and nutrition recommendations to benefit performance, recovery, and sleep. This episode also includes an audience Q&A. Overall, it is an in-depth but clear discussion of nutrition strategies and supplements that can help anyone improve their level of fitness physical and mental performance.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
Levels: https://levels.link/huberman
LMNT: https://drinklmnt.com/huberman
InsideTracker: https://www.insidetracker.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Nutrition & Supplementation
(00:05:16) Creatine Supplementation, Muscle & Cognitive Function, Loading Phase
(00:16:51) Sponsors: Momentous, Levels, LMNT
(00:20:31) Dehydration, Overhydration, Night Urination
(00:35:37) Tool: Hydration, Caffeine & Electrolytes
(00:41:22) Tool: Sweating, Salt & Performance
(00:48:57) AG1 (Athletic Greens)
(00:49:49) Galpin Equation for Hydration & Exercise, Focus
(00:55:28) Tool: 5 Steps to Optimize Hydration, Sipping Water, W.U.T. Status, Salt
(01:10:58) Electrolytes, Carbohydrates & Exercise
(01:15:44) Sponsor: InsideTracker
(01:16:47) Training Fasted versus Fed, Caffeine, Carbohydrate Timing
(01:25:13) Caffeine & Endurance
(01:31:20) Citrulline, Beet Root Juice & Performance; Alpha-GPC & Focus, Nootropics
(01:35:43) Rhodiola, Cortisol & Fatigue
(01:39:55) Tool: Supplement Formulations
(01:47:31) Supplements, Dependency & Root Cause; Foundational Behaviors
(01:57:44) Acute vs. Chronic Effects, Supplements & Gut Microbiome
(02:02:33) Tool: Sleep Environment, Absolute Rest
(02:11:03) Tools: Sleep & Disturbances, Inositol
(02:20:03) Tool: “Fitness Fatigue” Model, Taper, Anti-Inflammatory Supplements
(02:26:33) Exercise Recovery: Curcumin, Omega 3s, Glutamine, Nutrition, Vitamins
(02:39:27) Intermittent Fasting, Training & Keto Diets; GABA
(02:43:39) Carbohydrate Loading; Amino Acid Supplements; “Anabolic Window”
(02:47:23) Garlic; Tart Cherry Extract; Examine.com
(02:51:50) Fitness Testing, Training Programs; Exercise Recovery
(03:04:13) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer
Huberman Lab
Podcast Notes Key Takeaways * Don’t underestimate recovery – it’s where the real progress and results emerge * Delayed onset muscle soreness (sets in 24-48 hours after exercise) cascade: the swelling response triggers the neural response which then triggers the pain response * You need a high peak for adaptation to occur but also need an extremely sharp recovery for change to take place * You don’t need to combine every single recovery strategy, here are tools to choose from: cold plunge, massage, breathwork, slow-paced music after exercise + Recover tools everyone should use: light movement, sleep * Avoid taking cortisol-reducing supplements prophylactically without knowing your cortisol is high – cortisol regulation needs to be very strategic because you want natural fluctuations throughout the day and with exercise + The key is understanding how quickly you return to the baseline * Heart rate variability (HRV) is a better marker of recovery than resting heart rate but only compare to yourself and not others – measure under the same circumstances every day (ideally in the morning), and take consistently for a month to understand trends before you use as recovery indicator or worry about changes + Don’t stress about daily changes, track percent derivation from norm * If you workout but never feel sore or need outside stimulus to get going, you’re selling yourself short – you want to get good at recovery so you build resilience and the damage lessens * Don’t compare your numbers to others or panic at every change in metric you see: go based on what is normal for you and what normal variations for you and your situation are – make changes when you deviate 4-6 days or more + Changes might be to stress management, nutrition, hydration, sleep, and training volume, or you may need to reassess the program
Read the full notes @ podcastnotes.org
In this episode 5 of a 6-part special series on fitness, exercise and performance with Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton, he explains how to optimize post-training recovery and how to avoid overtraining in order to better achieve your fitness and exercise goals. He explains the cellular mechanisms of muscle soreness and pain, why adequate recovery is essential for all physical adaptations, and how to enhance recovery using breathwork, thermal, movement, and pressure-based techniques. He describes how overtraining impedes exercise progress and how to assess if you are overreaching or overtraining, by using specific biomarkers and indicators. Like other performance metrics, recovery is a skill that can and should be trained, and that can be learned. This episode provides an actionable toolkit for how to monitor and improve your exercise recovery abilities, which will improve your overall mental and physical health.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Eight Sleep: https://eightsleep.com/huberman
InsideTracker: https://www.insidetracker.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Recovery
(00:04:17) Exercise & Delayed Muscle Soreness, Pain
(00:11:35) Muscle Spindles, Reduce Soreness
(00:18:56) Exercise, Homeostasis & Hormesis; Blood Test & Fitness Level
(00:30:20) Recovery Timescales, Adaptation & Optimization
(00:35:10) Adaptation & Biomarkers Levels
(00:40:36) 4 Recovery Levels, Enhance Recovery
(00:47:28) AG1 (Athletic Greens)
(00:48:19) Overreaching vs. Overtraining
(00:52:53) Tool: Acute Overload & Recovery, Breathwork
(01:03:39) Tool: Alleviate Acute Soreness, Compression Clothing
(01:08:27) Tool: Acute Soreness, Massage, Temperature
(01:14:21) Cold & Heat Contrast, Cold Shower vs. Immersion, Sauna & Fertility
(01:20:44) InsideTracker
(01:21:46) Combine Recovery Techniques
(01:24:34) Monitoring for Overreaching & Overtraining
(01:31:33) Overreaching/Overtraining, Performance & Physiology, Sleep
(01:45:41) Overreaching/Overtraining, Biomarkers, Cortisol
(01:50:45) Cortisol, Daily Levels & Performance; Rhodiola Supplementation
(02:01:25) Carbohydrates, Cortisol & Sleep
(02:05:05) Tool: Stress Biomarkers, Heart Rate Variability (HRV)
(02:15:07) Tool: “Acute State Shifters”, Stimulants, Dopamine Stacking, Phones
(02:25:04) Mirrors & Resistance Training
(02:29:01) Tool: “Chronic State Shifters”
(02:32:43) Training Recovery & Resilience; Bowling Alley Analogy
(02:39:45) Trigger Adaptations & Stress Recovery
(02:42:41) Tool: Measure Recovery; Blood Biomarkers
(02:50:06) Libido & Sex Hormones, Supplementation Caution
(03:00:08) Tools: No-/Low-Cost Recovery Measurements
(03:03:45) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer
Wise Traditions
Podcast Notes Key Takeaways * Check Out the Wise Traditions Podcast Episode Page & Show Notes
Read the full notes @ podcastnotes.org
The bottles of yellow oil on the supermarket shelves are labeled heart-healthy but they are in actuality damaging for our health (and the heart). These seed oils are unstable fats extruded from seeds that are not meant for human consumption. They are deodorized and colorized to make them look and taste appealing, but they are rancid and difficult to digest. They can (and do) lead to a host of health conditions from obesity, to cancer, to diabetes, to premature aging.
Sally Fallon Morell, president of the Weston A. Price Foundation, describes the issues with these oils: canola, safflower, sunflower, soy and more. Sally explains how to spot the seed oils in our foods and how to swap them out of the diet.
Visit Sally's website for her blog: nourishingtraditions.com
Follow WAPF on social media!
See our sponsors: Serenity Farm Bread, Paleo Valley, Optimal Carnivore
Huberman Lab
Podcast Notes Key Takeaways * Lifting weights, intervals, steady state exercise – everything works for fat loss because it’s increasing the demand for energy and increasing respiration rate + The exact method doesn’t matter as much as consistency * The bottom line to lose weight, you can play with the diet you prefer (whether it’s low fat, low carb, etc.) but what matters most is fewer calories – you have to be hypocaloric + Not to say that fat loss is a purely ‘calories in, calories out’ thing – remember, not all calories are created equal * Training fasted does not increase fat loss * “Maximizing fat burning and maximizing fat for exercise and maximizing fat loss over time are not the same thing at all.” – Dr. Andy Galpin + You will never be in a situation where fat is your only fuel source – with lower-intensity exercise, a greater percentage of fuel is coming from fat but total fuel expenditure is low (~60%) + But the opposite is true: with high-intensity exercise you will be almost 100% carbohydrate and 0% fat * Fat loss training protocol: combine hypertrophy and muscular endurance; 6-30 repetitions, deplete muscle glycogen; incorporate max heart rate intervals 30-60 seconds rest with a lot of recovery & repeat * You cannot turn muscle into fat or fat into muscle – they’re very different structures * “That idea of metabolic flexibility is using optimal fuel sources at optimal times, not maximizing fat loss.” – Dr. Andy Galpin * Do you need caffeine for workout fuel? It could be a sign you’re not good at utilizing carbohydrate stores for fuel (not to be confused with using caffeine for a better workout) * To get better at managing energy throughout the day: (1) make sure protein is stabilized; (2) ingest food in the right combinations with fiber and/or protein; (3) train at high intensity to get better at utilizing carbohydrates; (4) consume carbohydrates as fuel prior to workout * Lactate (to a threshold) is not the cause of fatigue – it’s actually fuel for the body: as fatigue increases, lactate will increase to try to buffer the negative consequences of energy generation * The best way to train for muscular endurance is to practice frequently to the point of failure * To improve anaerobic capacity, shoot for 5-6 minutes all out with max heart rate broken up into intervals (can vary length from 20-90 seconds with sufficient rest to allow a return to nasal breathing) * To train aerobic capacity: 5-15 minute bout of max effort, one round * If you want to hit anaerobic capacity and max aerobic capacity training: do 1 of each per week – one day can be shorter interval repeat and the other can be a 5-15 minute max effort push
Read the full notes @ podcastnotes.org
This is episode 3 of a 6-part special series on fitness, exercise and performance with Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton. He explains protocols to improve the various kinds of physical endurance: muscular endurance, anerobic capacity, maximum aerobic output, and long duration endurance. He also explains how the body uses different energy sources (carbohydrates, proteins, fats) during rest and exercise. He also explains the mechanisms underlying fat loss and how and why exercise accelerates rates of fat loss. We cover the many concepts related to endurance training and fat loss such as metabolic flexibility, breathwork training for exercise performance and recovery, lactate production and regulation, how to improve blood flow to muscles, anaerobic vs. aerobic metabolism, exercise fatigue, low-carbohydrate diets and fat loss, and how to combine different types of workouts to improve overall endurance. This episode in intended for everyone ranging from novice and recreational exercisers to elite endurance athletes. Anyone wishing to improve their physical health and performance stands to benefit from the information.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
Levels: https://levels.link/huberman
LMNT: https://drinklmnt.com/huberman
InsideTracker: https://www.insidetracker.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Endurance: Benefits, Mechanics & Breathing
(00:07:30) Tool: “Exercise Snacks”
(00:14:21) Momentous, Levels, LMNT
(00:18:01) Endurance Categories
(00:22:16) Fat Loss & Respiration; Carbon Cycles & Storage, Metabolism
(00:33:08) Exhalation Rates, Exercise & Fat Loss; Calories
(00:41:47) Cardiovascular Adaptations, Cardiac Output & Maximum Heart Rate
(00:47:03) AG1 (Athletic Greens)
(00:47:55) Excess Post-Exercise Consumption (EPOC); Exercise Intensity & Fat vs. Carbohydrate Energy Utilization
(00:59:35) Tool: Training for Fat Loss, Carbohydrate Stores, Liver Glycogen & Fatigue
(01:08:01) Metabolic Flexibility, Carbohydrates & Fat; Exercise & Flexible Fuel Utilization
(01:16:07) Muscle & Basal Metabolic Rate
(01:19:40) InsideTracker
(01:20:43) Assessing Metabolic Flexibility, Blood Glucose, Carbohydrates
(01:27:48) Caffeine, High-Carbohydrate Meals & Timing, Managing Daily Energy
(01:36:42) Cellular Energy (ATP) Production from Carbs; Lactate; Anerobic, Aerobic
(01:50:45) Lactate, Energy Production Buffer
(01:53:14) Fuel Sources & Exercise; Mitochondria, Oxygen Availability & Lactate
(02:02:50) Lactate for Exercise & Cognitive Performance
(02:04:33) Energy Production, Waste Management & Endurance Exercise; Insulin
(02:12:49) Protein & Fat Utilization for Energy; Exercise & Fat Loss
(02:21:20) Protein as Fuel Source, Fire Analogy
(02:26:39) Low-Carbohydrate Diet & Performance
(02:29:40) Muscular Endurance: Fuel Sources, Training & Capillarization
(02:37:30) Tool: Muscular Endurance & Modifiable Variables; Examples
(02:45:07) Anerobic Capacity: Fuel Sources, Training & Oxygen Utilization
(02:49:23) Tool: Cardiac Output, Heart Rate Zones & Breathing “Gear System”
(02:58:10) Tool: Anerobic Capacity & Modifiable Variables; Examples, Nasal Recovery
(03:11:45) Tool: “Sugarcane” Endurance Protocol
(03:14:02) Anerobic Capacity, Training Progression
(03:16:40) Tool: Maximum Aerobic Output, Training & Modifiable Variables
(03:21:58) Tool: Long Duration Endurance, Training, Circuits
(03:25:13) Long Duration Endurance, Capillarization, Fatigue & Breathwork, Technique
(03:29:10) Weekly Combination Training, Metabolic Flexibility & Longevity
(03:37:23) Tool: Mixed Endurance Training, Half Marathon Example
(03:47:33) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer
Rich Roll Podcast
Podcast Notes Key Takeaways * Check Out the Rich Roll Episode Page and Show Notes
Read the full notes @ podcastnotes.org
As 2022 comes to a close and a new year beckons, we are presented with an opportunity to reflect on the past twelve months. Explore new aspirations. And set intentions for the year to come. Allow me to indulge this truth by introducing Part Two of my annual yearbook—an auditory anthology of the year’s most compelling conversations. Enjoy the best of the year.
Guest List + Full Episode Links:
- RRP 692: Malcolm Gladwell
- RRP 723: Mel Robbins
- RRP 715: Casey Neistat
- RRP 718: Whitney Cummings
- RRP 695: Peter Attia, MD
- RRP 678: Gemma Newman, MD
- RRP 702: Dr. Gabor Maté
- RRP 714: Robynne Chutkan, MD
- RRP 703: Max Fisher
- RRP 660: Sylvia Earle
- RRP 701: Ken Rideout
- RRP 694: Colin O’Brady & Jenna Besaw
- RRP 705: Paul Conti, MD
- RRP 670: Earthling Ed Winters
- RRP 681: Chip Conley
Show notes + MORE
Watch on YouTube
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BetterHelp: BetterHelp.com/richroll.
Athletic Greens: athleticgreens.com/richroll
Peace + Plants,
Rich
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Drive with Dr. Peter Attia
Podcast Notes Key Takeaways * Levers to pull for reduced mortality: cardiorespiratory fitness, strength, muscle mass * Get in lifts that are analogous to what you need in the everyday lift: squat (sitting to standing), deadlifts (picking things up from the floor) + The best thing you can do to improve bone density is to lift weights * The key to longevity in lifting is to leave your ego at the door – know when to press the gas and when to back off * The best exercise is the one you’ll do consistently; yes, some protocols are better than others but being on the couch is always worse * Fiber has consistently been shown to reduce the risk of cardiovascular disease and cancer – shoot for 15g/1000 calories + Look for real food sources of fiber such as low-sugar fruit, cruciferous vegetables, beans * To lose fat or control body weight – you have to restrict something; pick the method that works for you whether it’s calories, fat, carbs, macros, etc.
Read the full notes @ podcastnotes.org
View the Show Notes Page for This Episode
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Layne Norton holds a Ph.D. in nutritional sciences and is a physique coach, natural bodybuilder and powerlifter, and two-time previous podcast guest. In this episode, Layne discusses his training as a powerlifter and shares training principles that non-powerlifters can apply to improve muscle strength and mass. Layne goes in-depth on creatine supplementation, including the benefits for lean mass and strength, and addresses the common arguments against its regular usage. Additionally, Layne touches on many areas of nutrition, including how his opinions have changed on certain topics. Layne also touches on the subjects of protein, fiber, and fat in the diet, as well as the different tools and dietary approaches for energy restriction.
We discuss:
- The sport of powerlifting and Layne’s approach during competitions [2:30];
- Training for strength: advice for beginners and non-powerlifters [13:15];
- Low-rep training, compound movements, and more tips for the average person [23:15];
- How strength training supports longevity and quality of life: bone density, balance, and more [28:15];
- Peak capacity for strength as a person ages and variations in men and women [33:00];
- Effects of testosterone (endogenous and exogenous) on muscle gain in the short- and long-term [36:45];
- How Layne is prepping for his upcoming IPF World Masters Powerlifting competition [44:00];
- Creatine supplementation [54:30];
- How important is rep speed and time under tension? [1:05:30];
- Validity of super slow rep protocols, and the overall importance of doing any exercise [1:12:45];
- Navigating social media: advice for judging the quality of information from “experts” online [1:23:00];
- Layne’s views on low-carb diets, the tribal nature of nutrition, and the importance of being able to change opinions [1:34:45];
- Where Layne has changed his views: LDL cholesterol, branched-chain amino acid supplementation, intermittent fasting, and more [1:42:00];
- The carnivore diet, elimination diets, and fruits and vegetables [1:55:15];
- Fiber: Layne’s approach to fiber intake, sources of fiber, benefits, and more [2:00:15];
- Confusion around omega-6 polyunsaturated fatty acids and the Minnesota Coronary Experiment [2:05:00];
- Layne’s views on fats in the diet [2:13:00];
- Flexible dieting, calorie tracking, and the benefits of tracking what you eat to understand your baseline [2:18:00];
- The nutritional demands of preparing for a bodybuilding show [2:30:45];
- The psychological effects of aging and changes to one’s identity [2:42:00]; and
- More.
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Found My Fitness - Rhonda Patrick
Podcast Notes Key Takeaways * “If I were to pick one activity that’s indispensable, it would be resistance training.” – Dr. Brad Schoenfeld * Aerobic exercise will improve the cardiovascular system but will do little to improve strength, muscle development, bone density, and muscle hypertrophy * Resistance training is an important supplement for reducing calories to lose weight – if you do not lift weights, you will lose muscle as you lose body fat * Adequate protein intake is essential for muscle synthesis and maintenance + Shoot for 1.6-1.8g/kg body weight if resistance training and a minimum 0.8g/kg body weight if sedentary * Combine different concepts and types of training: resistance training, power, cardio, plyometrics * When considering rest periods between sets, the ability to perform volume load is more important than optimizing hormones through rest length * It’s beneficial to give a muscle 48 hours to recover before training again – training sooner won’t blunt hypertrophy because some muscles may not respond well to high training frequency * You can lift lighter loads at higher volumes and still experience gains in muscle but intensity matters! The last few reps need to feel hard * Dosing resistance training: + To maximize hypertrophy: 10-20 sets per muscle, per week + Minimum effective dose to gain muscle: 4 sets per muscle, per week * The most important thing is to be in tune with your body – if you need a day off, take it
Read the full notes @ podcastnotes.org
Dr. Brad Schoenfeld is a professor at Lehman College in the Bronx, in New York City. His research primarily focuses on muscle adaptations to strength training, muscle hypertrophy. Publishing over 300 studies in the field of exercise and sports nutrition as a scientist, Brad began his career as a competitive bodybuilder and personal trainer.
In this episode, we discuss:
- 05:26 - Why should we lift weights?
- 06:56 - Why building bone matters
- 11:33 - How to lift in old age
- 13:45 - Why to lift while young (especially women)
- 16:21 - Should children lift weights?
- 17:05 - Does lifting stunt growth?
- 19:48 - How to change body composition
- 27:22 - Protein requirements
- 29:19 - How to calculate protein needs
- 36:54 - Protein per meal - what's the right amount?
- 38:18 - Does time-restricted eating undermine hypertrophy?
- 43:19 - Anabolic window: myths vs. reality
- 46:15 - Total daily protein intake
- 54:49 - Why aging affects muscle power (loss of type II fibers)
- 57:52 - Power training vs. strength
- 59:20 - Benefits of explosive power training (fall prevention)
- 01:03:18 - How to power train with plyometrics
- 01:03:58 - Training to failure (is it important?)
- 01:09:59 - Rest in between sets (is it needed?)
- 01:11:12 - Number of sets per week
- 01:22:31 - Tips for recovery
- 01:33:41 - Should you get sore from exercise?
- 01:36:47 - What can you do for soreness? (without blunting hypertrophy)
- 01:40:16 - Does aerobic exercise undermine resistance training?
- 01:44:46 - Resistance training for endurance athletes
- 01:46:33 - Can stretching increase muscle growth?
- 01:51:06 - Is yoga a type of resistance training?
- 01:53:37 - Blood-flow restriction training
- 01:58:37 - What is Brad's routine?
Watch this episode on YouTube
Show notes are available by clicking here
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Huberman Lab
Podcast Notes Key Takeaways * The timing and length of puberty have long-term effects on height, stature, and body composition; early and short puberty can lead to a shorter height * If money isn’t an issue, get blood work for hormones and lipids done around age 18 – measure testosterone sex hormone binding globulin or free testosterone * Porn and masturbation can limit libido in the real world, even once per day is detrimental to hormones (not to mention the dopamine system) * Topical DHT receptor antagonists may be a better choice for men who want to maintain or grow their hair with fewer side effects + You can also try topical caffeine, topical spironolactone (if prescribed), or topical finasteride * Lifestyle changes to improve fertility in males: no tight-fitting clothing, cold shower or cold plunge, no sauna use * You may want to avoid drinking from cans or plastics with BPA – there is evidence it negatively impacts sperm count and fertility * What to avoid for hormone optimization: smoking cannabis or tobacco, alcohol in excess of 3-4 drinks every two weeks, too much-seated cycling * There are tons of ways to improve testosterone through lifestyle! Try exercise, a well-rounded diet (not a carnivore, not vegan – especially in teens), adequate sleep, ample vitamin D, avoiding porn, managing stress
Read the full notes @ podcastnotes.org
My guest is Kyle Gillett, MD, a dual board-certified physician in family medicine and obesity medicine and an expert in optimizing hormone levels to improve overall health. We discuss how to optimize male hormones using a range of nutritional and behavioral tools, exercise, and supplementation (including discussions on tongkat ali, fadogia agrestis, creatine, peptides and more). We explain how puberty and aging affect hormone levels, how to use bloodwork to monitor hormone levels, how hormone health impacts fertility, libido, hair loss, and prostate health, and describe behaviors that negatively impact testosterone levels. We also discuss how to approach prescription hormone therapies, including which biomarkers to monitor when using these approaches and how to optimize synergistic hormones (e.g., growth hormone and thyroid hormone) to support complete hormone health safely and rationally. Dr. Gillett offers numerous actionable tools that can be tailored to specific goals and age ranges to attain and maintain optimal levels of male hormones for overall health, well-being and longevity.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
Thesis: https://takethesis.com/huberman
ROKA: https://www.roka.com/huberman
Helix Sleep: https://helixsleep.com/huberman
InsideTracker: https://www.insidetracker.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
For the full show notes, visit hubermanlab.com
Timestamps
(00:00:00) Dr. Kyle Gillett & Male Hormone Optimization
(00:03:40) Thesis, ROKA, Helix Sleep, Momentous
(00:07:43) Puberty: Height, Resistance Training, Childhood Obesity
(00:15:14) “First” vs. “Second” Puberty
(00:17:17) Hormone Optimization & Blood Work
(00:22:14) Diet, Exercise, Sleep & Hormones
(00:28:23) Hormones, Stress, Social Connection & Purpose
(00:32:19) Hormones, Supplementation & Medication
(00:34:08) Determining Individual Hormone Levels, ADAM Questionnaire
(00:40:35) Libido, Masturbation, Pornography & the Dopamine “Wave Pool”
(00:48:32) AG1 (Athletic Greens)
(00:49:46) Sustainable Exercise Regimen for Hormone Health
(00:58:12) Testosterone Replacement Therapy (TRT)
(01:01:02) Supplementation: Creatine & Hair Loss, Betaine, L-Carnitine & Allicin (Garlic)
(01:11:45) Vitamin D, Boron; SHBG & Free Testosterone
(01:15:34) InsideTracker
(01:16:39) Tongkat Ali (Eurycoma longifolia; Longjack) & Steroid Pathways
(01:22:09) Fadogia Agrestis & Testosterone
(01:26:32) Optimize Growth Hormone & IGF-1: Diet, Fasting, Supplements & Exercise
(01:31:52) Optimize Thyroid Hormone: Iodine & Goitrogens
(01:33:56) Peptides: Growth Hormone, Tesamorelin, Ibutamoren & Gut Microbiome
(01:42:06) Testosterone Therapy
(01:47:03) Prescriptions & Hormones: Human Choriogonadotropin (HCG), Clomiphene
(01:52:56) Testosterone Therapy + HCG, Fertility & Temperature
(01:55:30) Hormone Health Q&A: Marijuana, Nicotine, Cycling, Pelvic Floor, Alcohol, Fat
(02:06:08) Prostate Health & Tadalafil, Prostate Specific Antigen (PSA)
(02:09:56) Hair Loss & DHT; Turmeric & Curcuminoids
(02:18:13) BPAs, Phthalates & Hormone Health
(02:21:55) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous, Neural Network Newsletter
Disclaimer
Title Card Photo Credit: Mike Blabac
Modern Wisdom
Podcast Notes Key Takeaways * Nutrition science is built on a house of cards: most are epidemiological observational studies, funding is often biased because nutrition can’t easily be monetized so lacks commercial interest, causality is difficult to parse out, people don’t eat foods in isolation, etc. * Don’t let perfect be the enemy of good: grass-fed, grass-finished is a healthier choice – it’s leaner, higher omega-3s – but conventional beef still provides many benefits such as protein, creatine, vitamins * Precautionary principle: when we don’t have enough data to make a fully informed decision, make a precautionary approach – the nutrition industry has let us down a lot, assume the food is guilty until proven innocent * Worst diet for the brain: highly processed, high in seed oils, no exercise, high in fried foods * Calories in calories out is fundamental to weight loss and weight maintenance but not all calories are created equal – nutrient-dense foods increase satiety and decrease overall consumption + The food industry wants you to focus on calories in calories out because then no food is inherently “bad” or “good” – it’s just your failure if you don’t lose weight * Tips for managing caloric intake: (1) don’t eat while distracted; (2) don’t eat late at night; (3) focus on foods with high nutrient profile; (4) lead with protein; (5) eat enough fiber
Read the full notes @ podcastnotes.org
Max Lugavere is a health and wellness expert, author and a diet advocate.
Working out what to eat is hard. Which is odd because everybody does it. You'd think that the science of nutrition, a thing the entire human race relies on multiple times per day, would have some definitive answers. Thankfully Max can explain why it's such a mess and give some solid principles we can all use.
Expect to learn whether carnivore is an optimal diet for us all to follow, whether organic and non-GMO actually makes that much of a difference, what to look for in a magnesium supplement, the actual science of seed oils, whether sunscreen is a danger, why nutrition science is so contested, why calories matter but they aren't all that matter and much more...
Sponsors:
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Extra Stuff:
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Get my free Reading List of 100 books to read before you die → https://chriswillx.com/books/
To support me on Patreon (thank you): https://www.patreon.com/modernwisdom
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Get in touch.
Instagram: https://www.instagram.com/chriswillx
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Email: https://chriswillx.com/contact/
Huberman Lab
Podcast Notes Key Takeaways * Nutrition and mental health interact intimately and even causally in some cases * Processed foods rich in fat, carbohydrates, and sugar are the worst for metabolic health and mental health * Insulin resistance is impaired in people with chronic mental disorders * A ketogenic diet has shown beneficial effects in the treatment of chronic depression, PTSD, Alzheimer’s, alcohol use disorder, bipolar disorder, schizophrenia, epilepsy * The beauty of the ketogenic diet for intervention is you can measure with objective biomarkers * “Once you understand the science of mitochondria, you can actually connect all the dots of the mental health puzzle.” – Dr. Chris Palmer * Calorie restriction, ketogenic diet, and carbohydrate restriction are inducing metabolic changes in the brain and body that can be beneficial to brain health – it’s not just about villainizing sugar or carbohydrates alone * Just like medication, dose the diet: for some people, symptoms can be reduced without fully being on a ketogenic diet; just cutting highly processed foods rich in carbohydrates, fat, and sugar is sufficient * The obesity epidemic is really a mystery though we want to believe it’s diet; it’s not as simple as energy balance or food – we had junk food and highly processed diets in the 70s – it’s likely mitochondrial health deficits + Sleep disruption, stress, trauma, drug and alcohol use, tobacco, and THC impair mitochondria and mitochondrial dysfunction * “I see obesity as a symptom of metabolic derangement in the body or brain…and if we’re really going to get anywhere we need to identify what is causing metabolic derangement.” – Dr. Chris Palmer * Exogenous ketones or supplementing with ketones while on a standard diet isn’t enough + The ketogenic diet isn’t just about ketones, people on the diet are also lowering glucose levels, improving insulin signaling, ramping up mitochondrial biogenesis (particularly in the liver), gut microbiome changes, hormones are repaired, etc.
Read the full notes @ podcastnotes.org
My guest this episode is Chris Palmer, M.D., a board-certified psychiatrist and assistant professor of psychiatry at Harvard Medical School. He explains the important connection between nutrition, metabolism and mental health and his pioneering work using the ketogenic diet to successfully treat patients with various mental illnesses, including depression and schizophrenia. Dr. Palmer explains how the ketogenic diet is an evidenced-based treatment for epilepsy, mimics the fasted state and can offset the cognitive decline in Alzheimer’s. He describes the key roles of mitochondria in mental health, how certain conditions likely arise from mitochondrial dysfunction, and how low-carbohydrate diets increase mitochondrial turnover to improve mental health. He also explains how low-carbohydrate diets positively impact the gut microbiome and weight loss, important risk factors for mitochondrial health such as marijuana and alcohol, and the best way to increase circulating ketones depending on individual needs. We also cover how a ketogenic diet impacts mood, sleep, and fertility. Dr. Palmer’s work stands as a revolutionary approach to mental health and disease that, given the prevalence of mental health challenges, should be of interest to people of all backgrounds and ages.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
Thesis: https://takethesis.com/huberman
Eight Sleep: https://www.eightsleep.com/huberman
ROKA: https://www.roka.com/huberman
InsideTracker: https://www.insidetracker.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
For the full show notes, visit hubermanlab.com
Timestamps
(00:00:00) Dr. Chris Palmer, Mental Health & Metabolic Disorders
(00:03:25) Thesis, Eight Sleep, ROKA
(00:07:18) Nutrition & Mental Health
(00:20:43) Low-Carb Diets & Anti-Depression, Fasting, Ketosis
(00:27:52) Schizophrenia, Depression & Ketogenic Diet
(00:34:32) AG1 (Athletic Greens)
(00:35:38) Psychiatric Mediations, Diet Adherence
(00:42:35) Highly Processed Foods, Ketones & Mental Health Benefits
(00:46:51) Ketogenic Diet & Epilepsy Treatment
(00:56:10) Ketogenic Diet & Mitochondria Health
(00:57:05) Nutrition & Benefits for Neurologic/Psychiatric Disorders
(01:05:44) Mitochondrial Function & Mental Health
(01:15:12) InsideTracker
(01:16:23) Mitophagy, Mitochondrial Dysfunction, Aging & Diet
(01:25:09) Neurons, Mitochondria & Blood Glucose
(01:31:54) Obesity, Ketogenic Diet & Mitochondria
(01:40:00) Mitochondrial Function: Inheritance, Risk Factors, Marijuana
(01:46:34) Alcohol & Ketogenic Diet
(01:55:21) Brain Imaging, Alzheimer’s Disease & Ketones
(02:01:05) Exogenous (Liquid) Ketones vs. Ketogenic Diet
(02:06:27) Neuronal Damage, Ketones & Glucose
(02:10:16) Alzheimer’s Disease, Age-Related Cognitive Decline & Ketogenic Diet
(02:23:45) Ketogenic Diet & Weight Loss
(02:35:47) Ketogenic Diet & Fasting, Hypomania, Sleep
(02:46:37) Low Carbohydrate Diets, Menstrual Cycles, Fertility
(02:52:23) Obesity Epidemic, Semaglutide & GLP-1 Medications
(03:01:01) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Neural Network Newsletter, Social Media
Disclaimer
Title Card Photo Credit: Mike Blabac
My First Million
Podcast Notes Key Takeaways * Check out My First Million’s Episode Page & Show Notes
Read the full notes @ podcastnotes.org
Episode 388: Shaan Puri (@ShaanVP) and Sam Parr (@TheSamParr) talk to Bryan Johnson (@bryan_johnson) about starting Braintree - which he sold for hundreds of millions - and is his current businesses as Founder/CEO of Kernel and his own personal project Blueprint, where he's working to reduce his biological age.
Links:
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Braintree
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Kernel
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Blueprint
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Do you love MFM and want to see Sam and Shaan's smiling faces? Subscribe to our Youtube channel.
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Want more insights like MFM? Check out Shaan's newsletter.
Show Notes:
(03:25) - Background starting w/Braintree
(15:30) - Financial plans and life changes
(21:45) - Where do you put your money
(27:05) - What does Kernel do
(36:55) - Blueprint blog
(57:40) - Goal alignment
Past guests on My First Million include Rob Dyrdek, Hasan Minhaj, Balaji Srinivasan, Jake Paul, Dr. Andrew Huberman, Gary Vee, Lance Armstrong, Sophia Amoruso, Ariel Helwani, Ramit Sethi, Stanley Druckenmiller, Peter Diamandis, Dharmesh Shah, Brian Halligan, Marc Lore, Jason Calacanis, Andrew Wilkinson, Julian Shapiro, Kat Cole, Codie Sanchez, Nader Al-Naji, Steph Smith, Trung Phan, Nick Huber, Anthony Pompliano, Ben Askren, Ramon Van Meer, Brianne Kimmel, Andrew Gazdecki, Scott Belsky, Moiz Ali, Dan Held, Elaine Zelby, Michael Saylor, Ryan Begelman, Jack Butcher, Reed Duchscher, Tai Lopez, Harley Finkelstein, Alexa von Tobel, Noah Kagan, Nick Bare, Greg Isenberg, James Altucher, Randy Hetrick and more.
Additional episodes you might enjoy:
• #224 Rob Dyrdek - How Tracking Every Second of His Life Took Rob Drydek from 0 to $405M in Exits
• #209 Gary Vaynerchuk - Why NFTS Are the Future
• #178 Balaji Srinivasan - Balaji on How to Fix the Media, Cloud Cities & Crypto
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169 - How One Man Started 5, Billion Dollar Companies, Dan Gilbert's Empire, & Talking With Warren Buffett
• #218 - Why You Should Take a Think Week Like Bill Gates
• Dave Portnoy vs The World, Extreme Body Monitoring, The Future of Apparel Retail, "How Much is Anthony Pompliano Worth?", and More
• How Mr Beast Got 100M Views in Less Than 4 Days, The $25M Chrome Extension, and More
Andrew Schulz's Flagrant with Akaash Singh ✓
Claim
Podcast Notes Key Takeaways * Many fetishes at their extreme reflect “a flip” in the body’s normal reaction to something, such as being attracted to a dead body instead of averse to it
Read the full notes @ podcastnotes.org
Whats good people, we had to get Dr. Huberman (neuroscientist and researcher at Stanford University) to explain Schulzy's fetish, the benefits of NoFap, and which drugs are useful therapy. INDULGE!
00:00 - Why Andrew Schulz loves feet?
19:00 - NoFap rewiring the brain
23:59 - What we want v what we think we want
28:40 - Huberman is packing
31:20 - Kindness is the most attractive quality
42:04 - Sunlight - sets mood, focus and sleep at night
47:32 - Sleep is king - substance will impact your rest
58:14 - Let your brains develop before touching substances
01:03:17 - shrooms - effective treatment for trauma
01:08:42 - Mormons love drug therapy
01:11:25 - K therapy
01:15:35 - Gigachads don't mouth breathe
01:23:31 - Dance evolved into language
01:31:51 - Why is story so powerful? Politicians, lawyers, comedians.
01:48:36 - Peptides - everyone's gonna get swole
02:02:46 - Everyday tips for every body to use
Huberman Lab
Podcast Notes * Food has to be broken down and systematically put into forms the body can use for energy * Exercise is the hack – “Exercise is the only thing you can do to actually improve your biomarkers of health without even losing weight.” – Dr. Layne Norton * Creating a new identity: people don’t just eat because they’re hungry – there are major social and psychological elements to eating that need to be addressed when becoming healthier; in extremes, you may need a new community * The best diet is the one you can stick to forever – pick the form of restriction that feels least restrictive to you – this could be time-restricted or calorie restricted * What we know about gut health: (1) more diversity is better; (2) soluble fiber is positive and acts as a prebiotic; (3) prebiotics work better than probiotics; (4) some evidence that saturated fat is not good for microbiota (this theory is in its infancy); (5) exercise * Protein is the biggest lever you can pull for lean body mass – try making small changes to increase protein to existing meals and reach your daily goal (~1.6g-2.6g/kg body weight)
Read the full notes @ podcastnotes.org
My guest is Layne Norton, Ph.D. — one of the world’s foremost experts in nutrition, protein metabolism, muscle gain and fat loss. We discuss the science of energy utilization and balance, the efficacy of different diets (e.g., ketogenic, vegan, vegetarian, carnivore, omnivore), and how best to build lean muscle mass and lose fat. We also discuss optimal protein and fiber intake, the best sources of protein, the correlation between appetite, satiety signals and exercise, along with male and female-specific needs. Dr. Norton also explains how to support a healthy gut microbiome and offers insight into sugar and artificial sweeteners, processed, cooked, and raw foods, supplements, seed oils, and the relationship of LDL/HDL levels to cardiovascular health. This episode serves as a master class in nutrition, metabolism and exercise and is sure to benefit people of all ages and with different health and fitness goals.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://www.drinklmnt.com/huberman
ROKA: https://www.roka.com/huberman
InsideTracker: https://www.insidetracker.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Huberman Lab Premium
https://hubermanlab.com/premium
For the full show notes, visit hubermanlab.com
Timestamps
(00:00:00) Dr. Layne Norton, Nutrition & Fitness
(00:02:53) LMNT, ROKA, InsideTracker, Momentous
(00:06:50) Calories & Cellular Energy Production
(00:12:35) Energy Balance, Food Labels, Fiber
(00:15:19) Resting Metabolic Rate, Thermic Effect of Food
(00:19:04) Exercise & Non-Exercise Activity Thermogenesis (NEAT)
(00:25:49) Losing Weight, Tracking Calories, Daily Weighing
(00:29:24) Post-Exercise Metabolic Rate, Appetite
(00:35:04) AG1 (Athletic Greens)
(00:36:19) Exercise & Appetite, Calorie Trackers, Placebo Effects & Beliefs
(00:43:46) Exercise & Satiety Signals, Maintain Weight Loss & Identity
(00:56:32) Weight Loss & Maintenance, Diet Adherence
(01:03:33) Restrictive Diets & Transition Periods
(01:08:03) Gut Health & Appetite
(01:16:23) Tool: Supporting Gut Health, Fiber & Longevity
(01:23:59) LDL, HDL & Cardiovascular Disease
(01:30:31) Leucine, mTOR & Protein Synthesis
(01:37:31) Tool: Daily Protein Intake & Muscle Mass
(01:44:24) Protein & Fasting, Lean Body Mass
(01:55:38) Plant-Based Proteins: Whey, Soy, Leucine, Corn, Pea
(02:04:28) Processed Foods
(02:11:54) Obesity Epidemic, Calorie Intake & Energy Output
(02:17:33) Obesity, Sugar & Fiber, Restriction & Craving
(02:25:57) Artificial Sweeteners & Blood Sugar
(02:38:55) Artificial Sweeteners & Gut Microbiome, Sucralose, Blood Sugar
(02:50:19) Rapid Weight Loss, Satiety & Beliefs
(02:58:13) Seed Oils & Obesity, Saturated Fat, Overall Energy Toxicity
(03:08:15) Females, Diet, Exercise & Menstrual Cycles
(03:14:05) Raw vs. Cooked Foods
(03:16:32) Berberine & Glucose Scavenging
(03:19:12) Fiber & Gastric Emptying Time
(03:21:00) Supplements, Creatine Monohydrate, Rhodiola Rosea
(03:30:33) Hard Training; Challenge & Mental Resilience
(03:36:12) Carbon App
(03:47:11) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media
Disclaimer: https://hubermanlab.com/disclaimer
Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com
HVMN Podcast
Podcast Notes Key Takeaways * Explosion of ketones as a field of study: (1) ketones are a potent but accessible intervention (legal, accessed through diet or exogenous; (2) scientists are living the lifestyle of what they’re studying which helps credibility, influence, experience * “Ketones can rapidly change brain energy metabolism and the neuropharmacology of your brain in a way that’s neuroprotective and anti-seizure.” – Dr. Dom D’ Agostino * There should be a duty to disseminate translatable, clear research to the public if funded through government means * Ketones improve brain energy signaling metabolism, resilience, and enhance ability to maintain cognitive and physical performance in extreme environments – both environmental and physiologic * Even within the ketogenic diet, there are many routes to go and options for exogenous ketones as supplement – like any diet, it needs to be personalized to your needs (a continuous glucose monitor can help) * Starting in early middle age, natural uptake of glucose declines but ketone uptake is retained in the aging brain – ketones can circumvent glucose transporter and provide the energy for proper function * The greatest effect of ketogenic diet on athletic performance will likely be over time where you’ll see improvements in recovery, epigenetic effects, anti-inflammatory effects * Tip: consuming carbohydrates with exogenous ketones (such as a ketone salt, MCT) will minimize glycemic variability * “Completely excluding carbohydrates, fruit, and vegetables to the extent we do that with a clinical ketogenic diet is not optimal [for everyday]. A more diverse diet with plants, vegetables, different protein sources, with exogenous ketones would be more optimal.” – Dr. Dom D’Agostino + Instead, try a Mediterranean diet with exogenous ketones for supplementation with about 50-100g carbohydrates
Read the full notes @ podcastnotes.org
Dr. Dominic D’Agostino is an Associate Professor in the Department of Molecular Pharmacology and Physiology at the University of South Florida Morsani College of Medicine. He is also a Research Scientist at the Institute for Human and Machine Cognition (IHMC). Dr. Angela Poff is a Research Associate in the Department of Molecular Pharmacology and Physiology at the University of South Florida in Tampa, FL, and Co-Founder of Metabolic Health Initiative. Dr. Latt Mansor and Geoff Woo met Dr. D’Agostino and Dr. Poff in person to talk about the state of the art of ketone research in 2022. Key point topics and studies mentioned: * Role of ketones and the future direction of ketone research in: + Athletic performance/ extreme environment + Mitochondrial protection in astronauts in space + Cancers + Metabolic psychiatry + Alzheimer’s and dementia
- Optimal blood ketone levels for health benefits
- Keto vs. carnivore vs. plant-based diets
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Learn More About H.V.M.N. here:
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Send a message to podcast@hvmn.com with feedback, questions, and guest suggestions!
Honestly with Bari Weiss ✓
Claim
Podcast Notes Key Takeaways * The healthcare system is an engine designed to make money when more people are sick and remain in the system * We’ve gone far away from doctors actually restoring the health of the body as a whole and digging into its connectedness * We are flat out neglecting the root cause of disease – we’re eating 25x more refined sugar than we were 100 years ago, among many detrimental changes to our diet * “Right now, we are eating ultra-processed nutrient depleted crap.” – Dr. Casey Means * The social messaging has completely changed – instead of trying to prevent poor health and diseases that are within our control, we’re telling people there’s nothing wrong with being fat, your weight doesn’t matter, and foods are not ‘good’ or ‘bad’ * There’s substantial evidence today that chemicals in our food are “obesogens”, causatively lead to obesity – additives, and fillers such as microplastics, pesticides, coloring, and much more * Have no double about it – the healthcare system is a for-profit business; disease prevention & health would lose money * Success criteria in most hospitals: (1) in and out of exam room in 15 minutes; (2) new medication prescription; (3) charting that could be billed for; (4) rule out anything life-threatening; (5) patient is compliant with medication – notice the absence of improving health * “40% of the American Diabetes Association budget comes from pharmaceutical industries.” – Dr. Casey Means * Top tips to attaining better metabolic health: (1) eat real, unprocessed, clean food; (2) stick to the outsides of the grocery store where there are no processed foods; (3) get quality sleep; (4) manage stress; (5) move your body; (6) get sunlight; (7) avoid toxins in food and environmentally
Read the full notes @ podcastnotes.org
Fifteen years ago, there was a lot of talk about the obesity epidemic. In 2008, Michelle Obama started a government program called “Let’s Move!” that sought to reduce childhood obesity. You might remember the First Lady teaming up with everyone from Beyonce to Big Bird to promote exercise and better eating habits. Unfortunately, the program was largely a failure. And the obesity statistics continued to rise.
74% of Americans today are either obese or overweight. And yet, we’re no longer talking about it. The national conversation around health and weight has turned away from things like good nutrition, weight loss and the importance of physical fitness, and instead adopted phrases like “fat acceptance” and “healthy at any size.” In some circles, there’s even blanket denial that there is anything unhealthy at all about being obese.
Shaming people for being overweight is unequivocally wrong. But in our attempt to not offend, we’ve lost sight of the very real fact that there’s a problem. Americans are heavier than ever, sicker than ever, dying earlier than ever, and... it's all preventable. So today, a conversation with Dr. Casey Means, a Stanford trained physician who left the traditional medical system behind to solve the one problem that she says is going to ruin us all: bad food.
Learn more about your ad choices. Visit megaphone.fm/adchoices
Pomp Podcast
Podcast Notes Key Takeaways * The rancher loses control over what is done to his cow once it leaves his farm; the packers, feeders, and processors, who make up the feed-lot apparatus, can feed the cow grains and inject it with antibiotics and steroids + Ranchers can no longer take the cow from the farm to the end-consumer’s fork because of regulatory capture * The United States grows and processes the best beef in the world, but the beef is sold to the highest bidder in the global market, so much of it is exported out of the U.S. * Much of the beef that people consume in the U.S. is imported from places like Brazil and Africa and has a worse nutritional profile than beef that’s produced in the U.S. * America’s health began to deteriorate in 1971 when highly processed foods were introduced into the food supply + This was the same year that the U.S. dollar was originally debased * The high production of monocropping has destroyed our soil, and to compensate for the destroyed soil, we have been forced to genetically modify our seeds and use new chemicals to make our plants grow * The same chemical companies that invented Agent Orange invented Roundup, which is glyphosate * Glyphosate is poisonous to humans and the soil, and it is sprayed all over our food * Following President Eisenhower’s heart attack in 1954, and Ancel Keys’ subsequent blaming of the heart attack on the president’s consumption of animal fat, chemical companies lobbied to rid human diets of animal fats so they could profit from creating the replacement to animal fats * … * The same thing that was done with seed oils will be done with animal protein; they will turn alternative vegetable protein sources into large consumption commodities, such as pea protein, cricket, soy, scorpions, etc. + … * Testosterone levels in men are about 50% less in 2020 than they were in 2000
Read the full notes @ podcastnotes.org
Texas Slim is the Founder of 'The Beef Initiative" and "Food Intelligence"
In this conversation, we talk about everything that's wrong with our current food supply today. Some of these topics include seed oils, the beef supply system, why market access has become so difficult, declining testosterone levels, the food being served to our children in school, obesity, fake meat propaganda, and how the decline in food quality matches up with the decline in U.S. Dollar over the past generation. This is a must listen if you want to get informed about providing you and your family with the proper food supply needed for a healthy life.
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The Fantastic History Of Food
Podcast Notes Intro * Julia Child was an American cooking teacher, author, television personality, and apparently, a WW2 spy that invented shark repellent cake—follow along as Nick Charlie Key tells the strange but true story * Host: Nick Charlie Key (@nickcharliekey)
Read the full notes @ podcastnotes.org
Even the most famous and lauded among us still have a few tasty secrets up their sleeves, and today we’re going to dive into this fascinating side of one of modern cookings most famous gourmands: Julia Child.
Thank you to Athletic Greens for being a sponsor for this episode.
To make it easy, Athletic Greens will give you a FREE 1 year supply of immune-supporting Vitamin D AND 5 FREE travel packs with your first purchase. All you have to do is visit www.athleticgreens.com/EMERGING to take ownership of your health and pick up the ultimate daily nutritional insurance!
Please support me on Patreon: https://www.patreon.com/foodhistorypod
Find transcripts and sources on the website: www.foodhistorypodcast.com
References:
https://allthatsinteresting.com/julia-child-spy
https://www.cia.gov/stories/story/julia-child-and-the-oss-recipe-for-shark-repellent/
https://www.cia.gov/stories/story/julia-child-cooking-up-spy-ops-for-oss/
https://www.washingtonpost.com/history/2022/05/02/julia-child-hbo-oss-sharks/
https://www.history.com/news/julia-child-oss-spy-wwii-shark-repellent
Huberman Lab
Podcast Notes Key Takeaways * The inherent goal of the taste system is to get nutrients to survive – attracted to the ones we need, aversion to the ones that may kill us * Taste is predetermined: parts of the brain will experience the full behavioral stimulus, even if activated when only ingesting water * “I don’t believe obesity is a disease of metabolism, I believe obesity is a disease of brain circuits.” – Dr. Charles Zuker * Sugar molecules activate the “gut-brain axis” which drives the preference for sugar * Artificial sweeteners fail to curb the appetite for sugar because they work on the tongue to recognize sweetsness but do not activate sensors in the gut which satisfy the craving * Diseases of malnutrition today are linked to overnutrition (of processed foods), not the actual absence of food * Highly processed foods highjack the gut-brain axis, continuously reinforcing “wanting”
Read the full notes @ podcastnotes.org
My guest this episode is Dr. Charles Zuker, PhD, Professor of Biochemistry, Molecular Biophysics and Neuroscience at Colombia University and an Investigator with the Howard Hughes Medical Institute. Dr. Zuker is the world’s leading expert in the biology of taste, thirst and craving. His laboratory explores the mechanisms of taste perception, focusing on how our conscious and unconscious processing of specific foods and nutrients guide our actions and behaviors. We discuss the neural circuits of taste, the “gut-brain axis,” the basis of food cravings and the key difference between wanting (craving) and liking (perceiving) sugar. We also explore how taste perception relates to specific food satiety, thirst, to our emotions, and expectation. We also consider how sugar containing and highly-processed foods can hijack the natural balance of the taste and digestive systems. Dr. Zuker provides a true masterclass in the biology of taste and perception that ought to be of interest to anyone curious about how the brain works, our motivated behaviors and the neural, chemical perceptual aspects of the mind.
Thank you to our sponsors
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ROKA: https://roka.com/huberman
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Supplements from Momentous
https://www.livemomentous.com/huberman.
For the full show notes, visit hubermanlab.com.
Timestamps
(00:00:00) Dr. Charles Zuker & Taste Perception
(00:03:05) Momentous Supplements
(00:04:35) Thesis, ROKA, Helix Sleep
(00:08:35) Sensory Detection vs. Sensory Perception
(00:11:48) Individual Variations within Perception, Color
(00:16:20) Perceptions & Behaviors
(00:20:19) The 5 Taste Modalities
(00:26:18) Aversive Taste, Bitter Taste
(00:28:00) Survival-Based & Evolutionary Reasons for Taste Modalities, Taste vs. Flavor
(00:30:14) Additional Taste Modalities: Fat & Metallic Perception
(00:34:02) Tongue “Taste Map,” Taste Buds & Taste Receptors
(00:39:34) Burning Your Tongue & Perception
(00:42:54) The “Meaning” of Taste Stimuli, Sweet vs. Bitter, Valence
(00:51:55) Positive vs. Negative Neuronal Activation & Behavior
(00:56:16) Acquired Tastes, Conditioned Taste Aversion
(01:01:44) Olfaction (Smell) vs. Taste, Changing Tastes over One’s Lifetime
(01:09:14) Integration of Odor & Taste, Influence on Behavior & Emotion
(01:17:26) Sensitization to Taste, Internal State Modulation, Salt
(01:24:05) Taste & Saliva: The Absence of Taste
(01:28:10) Sugar & Reward Pleasure Centers; Gut-Brain Axis, Anticipatory Response
(01:36:23) Vagus Nerve
(01:43:09) Insatiable Sugar Appetite, Liking vs. Wanting, Gut-Brain Axis
(01:52:03) Tool: Sugar vs. Artificial Sweeteners, Curbing Appetite
(01:54:06) Cravings & Gut-Brain Axis
(01:57:30) Nutrition, Gut-Brain Axis & Changes in Behavior
(02:01:53) Fast vs. Slow Signaling & Reinforcement, Highly Processed Foods
(02:10:38) Favorite Foods: Enjoyment, Sensation & Context
(02:15:58) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer
Huberman Lab
Podcast Notes Key Takeaways * Learning to engage muscles actively without a load will improve “muscularity” or muscle tone at rest * Train smarter: increase the intensity and reduce the time; workouts generally shouldn’t last more than an hour unless you are lifting heavy and rests are longer * If your goal is general health & fitness, split time 60% strength training (M/W/F) + 40% cardio/conditioning (Tu/Th) * Grip strength is tied to performance & recovery – if you have a decrease in 10% or more of grip strength, you should skip the gym that day * Choose the sleep position that is least abrasive to your body – sleep position affects movement while awake; you can sleep through uncomfortable positions, but the body will incur the strain and stress in wakefulness * Tip: try passive stretching before bed to lengthen muscles before entering a contracted state while sleeping (depending on position) * “Your body is very smart and it’s going to find compensations but that doesn’t mean the compensation isn’t going to leave you with a whole host of other issues.” – Jeff Cavaliere * Lose the nutrition dogma: if you try a nutrition approach that allows you to gain control of your nutrition and health forever, then do it! * Universal nutrition truth: we’d all be better off without the sugar * How to approach eating: largest portion = fibrous carbohydrates (e.g., broccoli, brussels sprouts, asparagus, etc.); second-largest portion = protein (e.g., clean sources – chicken, fish, meat, etc.); smallest portion = starchy carbohydrates (e.g., sweet potatoes, rice, etc.)
Read the full notes @ podcastnotes.org
My guest this episode is Jeff Cavaliere, MSPT CSCS, a world-class physical therapist and Certified Strength & Conditioning Specialist. Jeff has coached athletes ranging from novice to professional and has taught science-based physical training protocols to tens of millions of everyday people via his enormously clear and actionable online programs. Jeff is a true expert on proper resistance and cardiovascular training, injury prevention and rehabilitation and has extensive knowledge on proper form, posture, nutrition and supplementation. We discuss how to best design and optimize a physical training program to achieve your specific goals. We also discuss how to build and leverage mental focus during workouts, when and how to stretch, pain management and enhancing workout recovery and sleep, and how to personalize your training and nutrition program over time. Jeff’s knowledge and science-based approach ought to benefit everyone in reaching their desired fitness, aesthetic and overall health goals.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
Eight Sleep: https://www.eightsleep.com/huberman
ROKA: https://www.roka.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman.
For the full show notes, visit hubermanlab.com.
Timestamps
(00:00:00) Jeff Cavaliere, Physical Training
(00:03:27) Momentous Supplements, AG1 (Athletic Greens), Eight Sleep, ROKA
(00:08:38) Tool: A Fitness Plan for General Health
(00:13:27) Tool: Optimizing Body Part Training Splits
(00:20:12) Two-a-Day Training
(00:22:33) Cardiovascular Conditioning, High-Intensity Interval Training (HIIT) & Skills
(00:28:24) Tool: Mind-Muscle Connection, The Cavaliere Cramp Contraction Test
(00:35:05) “Muscularity” & Resting Tone
(00:41:31) Tool: Muscle Recovery & Soreness, Grip Strength
(00:50:39) Sleep & Sleep Position
(00:57:24) Active (Dynamic) vs. Passive Stretching, Timing & Healing Muscle
(01:07:23) Tool: Jumping Rope
(01:12:56) Internal & External Rotation, Upright Row vs. High Pull
(01:24:27) Back Pain Relief & Medial Glutes, Body Pain & Origins
(01:37:39) Tool: Properly Holding Weights & Deepening Grip
(01:43:54) Tool: Physical Recovery, Heat & Cold Exposure
(01:47:19) Tool: Record Keeping for Training Performance & Rest Time
(01:51:47) Nutrition Principles & Consistency, Processed Foods & Sugar
(02:00:15) Tool: “Plate Eating”: Protein, Fibrous & Starchy Carbohydrates
(02:11:25) Training in Men vs. Women, Training for Kids & Adolescents
(02:18:05) Tool: Pre- and Post-Training Nutrition
(02:26:30) Intensity & Training Consistency
(02:29:53) AthleanX, Jesse Laico & Fitness Journeys
(02:38:27) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer
Drive with Dr. Peter Attia
Podcast Notes Key Takeaways * “More than half of U.S. adults will be classified as actually having obesity at some point in their life if the current context is maintained. You see the same thing with type 2 diabetes.” – Dr. Stephan Guyenet * There is no demographic in the U.S. adults where we have not gotten much fatter over the last few decades – regardless of income, education, or geography – we’re getting fatter than we were * Obesity is highly heritable (about 75%) and preserved * Differences in body fatness between individuals are primarily determined by differences in how the brain is constructed and operates * Any time you eat something sweet, that food substance causes neuropod cells in the gut to send parallel signals to the brain which activates dopamine and tells us to seek out and eat more sweet foods * Dietary tribal ideology can hold you back from finding the right foods for your body * The distribution of fat in the body is more related to insulin signaling; the total amount of fat in the body is related to energy intake * The types of foods most addictive are generally a mix of carbohydrates and fat in optimal concentration which triggers dopamine and activates seeking behavior * When it comes to nutrition, author credentials are not indicative of the quality of information and publishers do not fact-check – be diligent and unbiased in your review or check out Red Pen Reviews (free to public)
Read the full notes @ podcastnotes.org
View the Show Notes Page for This Episode
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Stephan Guyenet is a neuroscientist focused on the neuroscience of obesity and energy homeostasis. He is the author of the book, The Hungry Brain and founder/director of Red Pen Reviews. In this episode, Stephan explains how obesity has changed phenotypically over the course of human history as well as what might explain the dramatic increase in prevalence of obesity in the last few decades. He talks in depth about the role of genetics, the brain, and hormones like leptin play in the regulation of fat mass. He dives deep into two common theories of obesity—the carbohydrate-insulin model and the energy balance model and provides his take on which theory has stronger evidence. Additionally, he provides insights on how we’re hard-wired to think about food and the consequences of modern foods designed for maximal pleasure. Finally, he goes through the factors that affect body weight, set points, and provides takeaways for people wanting to take advantage of what we know about the brain’s role in regulating our body weight.
We discuss:
- Stephan’s neuroscience background and his focus on the nuances of obesity [2:15];
- How obesity has changed for humans throughout history [8:00];
- The association between obesity and adverse health outcomes, the “obesity paradox,” and confounders when relating BMI to longevity [14:00];
- The sharp increase in obesity across demographics [23:30];
- The hypothalamus and its role in obesity [30:00];
- The role of the hormone leptin in obesity [40:00];
- The genetic component of obesity [46:30];
- Understanding the tendency of humans to store fat through an evolutionary lens [57:00];
- The hedonic aspect of food, and how the brain reacts to modern, highly-rewarding foods [1:03:30];
- How we are hard-wired to think about food [1:14:30];
- A review of the “Carnivore diet” [1:21:45];
- The energy balance model, carbohydrate-insulin model, and unifying the theories around adiposity [1:34:15];
- Body weight set points: a hypothetical comparison of two individuals [1:41:45];
- Takeaways for people who want to lose weight and keep it off [1:48:30];
- Evidence that favors the energy balance model of weight gain [1:56:00];
- The synergistic effect of fat and carbohydrates and observations that a low-fat diet or a low-carb diet can cause weight loss [2:04:30];
- Red Pen Reviews [2:11:00];
- More.
Connect With Peter on Twitter, Instagram, Facebook and YouTube
Drive with Dr. Peter Attia
Podcast Notes Key Takeaways * “Don’t confuse the optimal diet for you in a state of health with the optimal diet for you in a state of sickness that’s trying to restore your health.” – Dr. Peter Attia * Diet is highly individualized: the reality is we really can’t say that fruit and vegetables themselves are objectively and inherently healthy * Metabolic syndrome is when you have three or more of the following: (1) truncal obesity; (2) high blood pressure; (3) high fasting glucose; (4) high fasting triglycerides; (5) low HDL cholesterol
Read the full notes @ podcastnotes.org
View the Show Notes Page for This Episode
Become a Member to Receive Exclusive Content
Sign Up to Receive Peter’s Weekly Newsletter
In this “Ask Me Anything” (AMA) episode, Peter discusses the nutritional profiles of various fruits and vegetables as a means of assessing their relative value. He explains the difference between eating them vs. drinking them, how processing fruits and vegetables can change their properties, and how one’s current state of health affects nutrition strategy when it comes to fruits and vegetable consumption. Additionally, Peter explains the potential benefits and negative effects of certain phytochemicals found in produce and concludes with a discussion of supplementing with green powders, multivitamins, and more.
If you’re not a subscriber and listening on a podcast player, you’ll only be able to hear a preview of the AMA. If you’re a subscriber, you can now listen to this full episode on your private RSS feed or on our website at the AMA #36 show notes page. If you are not a subscriber, you can learn more about the subscriber benefits here.
We discuss:
- The limitations of nutritional data and challenges of making broad recommendations [2:00];
- How one’s current state of health impacts their “optimal” diet [11:30];
- Defining “metabolic health” [14:45];
- The wide-ranging nutrition profiles of various fruits and vegetables [16:30];
- The benefits of fiber [20:45];
- Eating whole fruits vs. drinking fruit juice or smoothies [22:30];
- Drinking alcohol: metabolic effects, calories in alcohol, and more [28:30];
- Can excess fruit consumption lead to insulin resistance? [30:30];
- Glycemic impact of different fruits, using CGM data to assist decision making, and how fruit is fundamentally different from what we evolved to eat [31:30];
- Dietary approaches for people with a carbohydrate tolerance disorder (TD2, NAFLD, etc.), and when it makes sense to restrict fruit consumption [34:30];
- Nutrition profile of select vegetables: sugar content, micronutrients, and more [40:00];
- Phytochemicals in produce: potential positive health impacts on inflammation, cardiovascular (CV) risk, and cancer [44:30];
- Phytochemicals with potential negative health impacts [50:45];
- Nightshades and inflammation [53:15];
- How important is it to eat organic foods? [56:00];
- How necessary is it to wash fruits and vegetables? [1:00:45];
- How does food preparation change the nutritional composition? [1:03:45];
- Considerations when eating canned and frozen food, and paying attention to processed food additives [1:04:45];
- Supplementing vitamins and nutrients as an alternative to eating whole fruits and vegetables [1:06:15];
- Green powder supplements [1:11:15];
- Important takeaways [1:16:00]; and
- More.
Connect With Peter on Twitter, Instagram, Facebook and YouTube
Huberman Lab
Podcast Notes Key Takeaways * Intermittent challenges or stressors to your system are good – humans are evolved for challenges, but today’s lifestyle has taken away most of the common struggles we experienced before * Three key nutrients for the brain and body: (1) sulforaphane; (2) omega-3; (3) vitamin D * Food sources of sulforaphane: broccoli (barely cooked), broccoli sprouts, moringa powder * “I personally think [omega-3 fish oil] is one of the most powerful anti-inflammatory things, dietary lifestyle things we can get easily that is going to powerfully modulate the way you think, the way you feel, and the way you age.” – Dr. Rhonda Patrick * Vitamin D is not just a vitamin! 70% of the US population is deficient – it’s worth measuring & supplementing to optimal bone health, immunity, hormone conversion, and more * There’s a strong dose-dependent nature of sauna use: people who use sauna 4-7x/week have a lower risk (60% reduction) of dementia and Alzheimer’s; people who use sauna 2-3x/week have a 20% reduction in risk * Heat stress mimics moderate cardiovascular exercise effect – this could be a great onramp for people who are otherwise unable to exercise due to disability or whatever reason * The cardiorespiratory system is improved in people who do both sauna and exercise compared to doing either alone * Stress & memory: if you’re too relaxed you won’t remember things as well; at peak levels of stress, you remember things better until you reach too high a level of panic
Read the full notes @ podcastnotes.org
My guest is Rhonda Patrick, Ph.D. She earned her doctoral degree in biomedical science from St. Jude Children’s Research Hospital at the University of Tennessee Health Science Center and has become one of the leading public health educators on the brain and general health, aging, cancer, and nutrition. We discuss the four major categories of micronutrients that regulate cellular and organ stress and antioxidants, inflammation, hormone regulation, immune system, and longevity. Dr. Patrick provides actionable protocols for obtaining key micronutrients from food and/or supplement-based sources. Additionally, Dr. Patrick outlines protocols for deliberate cold and deliberate heat exposure to benefit metabolism, cardiorespiratory fitness, mental health, and lifespan.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
Thesis: https://takethesis.com/huberman
InsideTracker: https://insidetracker.com/huberman
See Andrew Huberman Live: The Brain Body Contract
Tuesday, May 17th: Seattle, WA
Wednesday, May 18th: Portland, OR
https://hubermanlab.com/tour
Our Patreon page
https://www.patreon.com/andrewhuberman
Supplements from Momentous
https://www.livemomentous.com/huberman.
For the full show notes, visit hubermanlab.com.
Timestamps
(00:00:00) Dr. Rhonda Patrick – Micronutrients, Cold & Heat Exposure
(00:03:12) Momentous Supplements
(00:04:27) The Brain-Body Contract
(00:05:30) AG1 (Athletic Greens), Thesis, InsideTracker
(00:09:42) Stress Response Pathways, Hormesis
(00:16:38) Plants, Polyphenols, Sulforaphane
(00:21:12) Tools 1: Sulforaphane - Broccoli Sprouts, Broccoli, Mustard Seed
(00:23:50) Tool 2: Moringa & Nrf2 Antioxidant Response
(00:25:25) Sulforaphane: Antioxidants (Glutathione) & Air Pollution (Benzene Elimination)
(00:27:10) Plants & Stress Response Pathways, Intermittent Challenges
(00:29:35) Traumatic Brain Injury, Sulforaphane, Nrf2
(00:35:08) Tools 3: Omega-3 Fatty Acids (ALA, EPA & DHA), Fish Oil, Oxidation
(00:48:40) EPA Omega-3s & Depression
(00:52:02) Krill Oil vs. Fish Oil Supplements?
(00:54:23) Benefits of Omega-3 Fatty Acids, Omega-3 Index & Life Expectancy
(00:59:24) Tool 4: Food Sources of EPA Omega-3s
(01:06:07) Omega-3 Supplementation, Omega-3 Index Testing
(01:10:22) Benefits of Omega-3s
(01:14:40) Tool 5: Food Sources of DHA Omega-3s
(01:17:07) Vitamin D & Sun Skin Exposure
(01:22:18) Role of Vitamin D, Gene Regulation
(01:25:30) Tool 6: Vitamin D Testing & Vitamin D3 Supplementation
(01:33:15) Tool 7: Skin Surface Area & Sun Exposure, Vitamin D
(01:34:23) Vitamin D & Longevity
(01:36:46) Sun Exposure & Sunscreen
(01:40:30) Role of Magnesium, Magnesium Sources, Dark Leafy Green Vegetables
(01:44:50) Tool 8: Magnesium Supplements: Citrate, Threonate, Malate, Bisglycinate
(01:50:57) Tool 9: Deliberate Cold Exposure Protocol & Mood/Anxiety
(01:59:22) Tool 10: Cold Exposure, Mitochondria UCP1 & Heat Generation
(02:02:30) Tool 11: Cold & Fat ‘Browning’, PGC-1alpha, Metabolism
(02:05:08) Cold Exposure & High-Intensity Interval Training (HIIT), PGC-1alpha, Muscle
(02:08:04) Tools 12: Exercise, HIIT, Tabata & Sauna
(02:13:30) Tool 13: Sauna, Endorphins/Dynorphins, Mood
(02:17:45) Tool 14: Mild Stress, Adrenaline & Memory
(02:19:53) Sauna, Vasodilation & Alzheimer’s and Dementia Risk
(02:25:30) Sauna Benefits, Cardiorespiratory Fitness, Heat Shock Proteins (HSPs)
(02:31:29) Insulin signaling, FOXO3 & Longevity
(02:33:22) Tools 16: Sauna Protocols, Hot Baths & Fertility
(02:37:41) Tool 17: Exercise & Longevity, Osteocalcin
(02:41:37) Tools 18: Red Light Sauna? Infrared Sauna? Sauna & Sweating of Heavy Metals
(02:47:20) FoundMyFitness Podcast, Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Patreon, Momentous Supplements, Huberman Lab on Instagram & Twitter
Title Card Photo Credit: Mike Blabac
Disclaimer
No Stupid Questions
Podcast Notes Key Takeaways * Poor nutrition is a 90% demand problem and only a 10% supply problem + Citing data fromFood Deserts and the Causes of Nutritional Inequality + Just being more accessible didn’t change purchase behavior for food, it requires high levels of education to counter deeply embedded cultural and demographic nutrition habits * Healthy food has an uphill narrative battle against unhealthy food + More expensive, less ready to prepare, low-shelf life, less caloric, and the list goes on * “If there is a way to increase demand for healthy food, without making people feel bad, that’s going to be the trick”– Angela Duckworth + It worked with smoking cigarettes, why can’t it work with food? + Implementing taxes on unhealthy food and subsidizing healthy food could help ignite a much needed social and cultural change * What other societal topics miscalculate supply and demand problems? + Bipartisan politicians: everyone complains there are none, but no one wants their politicians to compromise + Sleep: people always say they don’t get enough sleep, but it’s not for lack of time–they choose to do other things
Read the full notes @ podcastnotes.org
Econtalk
What did author and Washington Post columnist Tamar Haspel learn from her quest to eat at least one thing she'd grown, caught, or killed every day? For starters, that just-caught fish always tastes better (unless you've caught a false albacore). That all it takes to build a coop is the will and the right power tools, and that when it comes to homegrown produce, you've got none until you've got way too much. But most of all, she tells EconTalk's Russ Roberts in talking about her book To Boldly Grow, she learned that figuring stuff out to solve problems is more delicious than the most decadent of desserts.
The Fantastic History Of Food
Podcast Notes Key Takeaways * Check out The Fantastic History Of Food Podcast Episode Page
Read the full notes @ podcastnotes.org
Onions have been a part of human history since long before records began. It's played a vital part in our diets, but also in our mythology, representing eternal life to some cultures, as well as playing a part in the origin stories of the stars. Onions are one of natures most versatile products and in this episode we dive deep into the role it's played throughout the ages.
Please support me on Patreon: https://www.patreon.com/foodhistorypod and get early access to episodes, and bonus content.
Find transcripts and sources on the website: www.foodhistorypodcast.com
MInd Pump
Podcast Notes Check out the Mind Pump episode page. * Losing 5 or 10 pounds is different from trying to lose 100 pounds – it’s helpful to hire a psychologist or have a confidant to really get to the root cause of weight gain * You don’t have to count calories and track obsessively to lose weight – focus on building habits and discipline * 9 out of 10 tips are about improving self-awareness and not tracking or counting anything * Weight loss has to come from a place of self-love and self-care – not self-hate and shame * Exercise and nutrition has to be something you see as an improvement to your life and wellness, not punishment * The weight loss journey does not happen overnight: set realistic goals that will challenge you beyond your current state but are attainable * Keeping weight off is about building a good foundation of habits and discipline, understanding it will take about a year to lose 100 pounds
Read the full notes @ podcastnotes.org
In this episode Sal, Adam & Justin cover ten things a person should do to successfully lose a lot of weight.
- The psychological challenges of choosing to lose 100 pounds. (2:29)
- The Biggest Loser distortion of reality. (5:20)
- Ten Things a Person Should Do to Successfully Lose a lot of Weight.
-
1 – Hire a therapist or enlist someone you trust & who loves you. (12:34)
-
2 – Ditch the motivation hype and understand the importance of discipline & good habits. (17:20)
-
3 – Focus on strength over the scale. (22:15)
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4 – Increase activity through daily habits. (25:52)
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5 – Eat your calories and NOT drink them. (30:07)
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6 – Avoid heavily processed foods. (33:02)
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7 – Create barriers between yourself and your impulses. (35:33)
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8 – Be mindful and slow down while eating. (39:54)
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9 – Prioritize protein. (43:51)
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10 – Hire a nutritionist. (46:17)
Related Links/Products Mentioned
- MAPS Fitness Products Black Friday Sale is LIVE! Promo code “BLACKFRIDAY” at checkout
- Visit ZBiotics for an exclusive offer for Mind Pump listeners!
- 6 Years after The Biggest Loser, Metabolism Is Slower and Weight Is Back Up
- Strength is Protective – Mind Pump Blog
- What is NEAT and Why Should You Care About it? - Mind Pump Blog
- Mind Pump #1037: How Ultra-Processed Foods Are Making You Fat, Sick, & Weak
- Chewing Your Food: Is 32 Really the Magic Number?
- Mind Pump #1690: Eight Holiday Hacks To Prevent Fat Gain
- Why do we Need Protein? - Mind Pump Blog
- Mind Pump Podcast – YouTube
- Mind Pump Free Resources
People Mentioned
- Paul Chek (@paul.chek) Instagram
Huberman Lab
Podcast Notes Key Takeaways * To improve mood and optimize sleep-wake cycle: view light in the morning and as much as possible during the day * Three components to get in order: mealtimes, light exposure, and sleep * Key is doing self-exploration to find ideal timing of meals, light exposure, and sleep that align with circadian rhythm – start by manipulating light exposure because that’s the most powerful driver of the other pieces * Daylight saving has a negative impact on sleep & wake cycles – it’s not just an hour per day, it’s a cumulative effect on the rhythm * Evening light exposure impacts sleep! Keep your home dim/dark. Keep to the minimum amount of light you need to see comfortably; explore using red light * The more we deviate from intrinsic rhythm, the more we see increased rates of depression, anxiety, adverse mental health outcomes * Light viewing and feeding behavior interact in ways that support one another: keep feeding times to most active points in circadian rhythm (i.e., during light)
Read the full notes @ podcastnotes.org
In this episode, I host Dr. Samer Hattar, Chief of the Section on Light and Circadian Rhythms at the National Institute of Mental Health. Dr. Hattar is a world-renowned expert on how viewing light at particular times adjusts our mood, ability to learn, stress and hormone levels, appetite, and mental health. We discuss how to determine and use your individual light sensitivity to determine the optimal sleep-wake cycle for you. We also discuss how to combine your light viewing and waking time with the timing of your food intake and exercise in order to maximize mental and physical functioning. Dr. Hattar is credited with co-discovering the neurons in the eye that set our circadian clocks and regulate mood and appetite. He explains why even a small shift in daylight savings leads to outsized effects on our biking because of the way that our cells and circadian clocks integrate across many days. And he offers precise tools to rapidly adjust to jetlag, shift work, and reset your clock after a late night of work or socializing. This episode is filled with cutting-edge data on the biological mechanisms of human physiology and practical tools for people of all ages. Thank you to our sponsors:
- ROKA - https://www.roka.com -- code: "huberman"
- InsideTracker - https://www.insidetracker.com/huberman
- Magic Spoon - https://www.magicspoon.com/huberman
Support Research in Huberman Lab at Stanford:
- https://hubermanlab.stanford.edu/giving
Our Patreon page:
- https://www.patreon.com/andrewhuberman
Supplements from Thorne:
- http://www.thorne.com/u/huberman
Social:
- Instagram - https://www.instagram.com/hubermanlab
- Twitter - https://twitter.com/hubermanlab
- Facebook - https://www.facebook.com/hubermanlab
- Website - https://hubermanlab.com
- Newsletter - https://hubermanlab.com/neural-network
Samer Hattar:
- Twitter: https://twitter.com/samerhattar
- Instagram: https://www.instagram.com/samerhattar
- Wikipedia: https://en.wikipedia.org/wiki/Samer_Hattar
Links:
- Graphical Explanation of Temperature Minimum for Overcoming Jetlag - https://www.instagram.com/tv/CKWiRVJHVwC
Timestamps:
- 00:00:00 Introducing Dr. Samer Hattar, Ph.D.
- 00:02:17 Sponsors: ROKA, InsideTracker, Magic Spoon
- 00:06:15 Light, Circadian (24 hour) & Circannual (365 day) “Photoentrainment”
- 00:14:30 Neurons in Our Eyes That Set Our Body Clocks: Similar to Frog Skin
- 00:18:55 What Blind People See
- 00:20:15 When, How & How Long to View Light for Optimal Sleep & Wakefulness
- 00:30:20 Sunlight Simulators, Afternoon Light Viewing, Naps
- 00:33:48 Are You Jetlagged at Home? Chronotypes & Why Early Risers Succeed
- 00:38:33 How to Decide Your Best Sleep-Wake Schedule; Minimal Light Test
- 00:42:16 Viewing Light in Middle of Day: Mood & “Light Hunger”
- 00:44:55 Evening Sunlight; Blueblocker Warning
- 00:48:57 Blue Light Is Not the Issue; Samer’s Cave; Complete Darkness
- 00:53:58 Screens at Night
- 00:56:03 Dangers of Bright Light Between 10 pm and 4 am: Mood & Learning
- 01:01:05 The Tripartite Model: Circadian, Sleep Drive, Feeding Schedules
- 01:05:05 Using Light to Enhance Your Mood; & The Hattar-Hernandez Nucleus
- 01:07:19 Why Do We Sleep?
- 01:08:17 Effects of Light on Appetite; Regular Light & Meal Times
- 01:18:08 Samer’s Experience with Adjusting Meal Timing
- 01:22:51 Using Light to Align Sleep, Mood, Feeding, Exercise & Cognition
- 01:30:15 Age-Related Changes in Timing of Mental & Physical Vigor
- 01:31:44 “Chrono-Attraction” in Relationships; Social-Rhythms
- 01:33:40 Re-setting Our Clock Schedule; Screen Devices Revisited
- 01:37:50 How Samer Got into the Study of Light
- 01:39:33 Clock Gene mRNAs & More Accurate Biomarkers
- 01:41:08 Light as Medicine
- 01:42:48 ADHD (Attention-Deficit Hyperactivity Disorder)
- 01:43:35 How to Beat Jetlag: Light, Temperature, Eating
- 01:50:44 Vigor: The Consequence of Proper Timing
- 01:52:15 Waking in the Middle of the Night: When Your Nightly Sleep Becomes a Nap
- 01:54:10 Melatonin, Pineal Calcification
- 01:55:25 Our Seasonal Rhythms: Mood, Depression, Lethargy & Reproduction
- 01:59:08 Daylight Savings: Much Worse Than It Might Seem
- 02:05:27 Eye Color & Sensitivity to Light, Bipolar Disorder
- 02:09:28 Spicy Food, Genetic Variations in Sensory Sensitivity
- 02:10:52 Synthesizing This Information, Samer on Twitter, Instagram
- 02:13:00 Conclusions, Ways To Support the Huberman Lab Podcast & Research
Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.
Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com
Huberman Lab
Podcast Notes Key Takeaways * Top three things that support nerve health in the short and long term: EPA, phosphatidylserine, choline * To condition healthy food preferences: take something good for you, pair it with something that will increase blood sugar (not spike, but elevate slightly) for 7-10 days to rewire the dopamine reward system * Food impacts our brain and health but there’s also a learned response to how our brain functions in response to foods * Some foods to enhance short and long term cognition: fish, blueberries, eggs, cottage cheese, cabbage * The goal is to get proper nutrients via food; use supplements as a backup as needed * Start feeding window at least one hour after waking and end the window about 2-3 hours before sleep * Keep feeding window consistent day to day without extreme shifts in either direction
Read the full notes @ podcastnotes.org
This episode I describe science-supported nutrients for brain and performance (cognition) and for nervous system health generally.
I describe 10 tools for this purpose, including specific amounts and sources for Omega-3 fatty acids which make up the "structural fat" of neurons (nerve cells) and allow them to function across our lifespan. I also review data on creatine, phosphatidylserine, anthocyanins, choline, glutamine and how they each impact brain function in healthy people seeking to reinforce and improve their cognition and in those combatting cognitive decline. I describe both food-based and supplement-based sources for these compounds, and their effective dose ranges based on peer-reviewed literature.
Then I review the 3 factors: gut-brain signaling, perceived taste, and learned associations that combine with the metabolic and blood-sugar-elevating effects of food to determine what foods we seek and prefer. Amazingly, it's not just about what tastes good to us. Next, I explore how we can leverage the neural circuits of learned food preference toward seeking and enjoying the right foods for brain health and performance. I also review new data on non-caloric sweeteners and why consuming them with glucose-elevating foods can be detrimental, in some cases rapidly leading to insulin dysregulation. This episode covers more than 10 actionable tools for those seeking to improve and/or maintain brain function, and it explains modern neuroscience underlying of our sense of taste, our food seeking preferences and brain metabolism.
Thank you to our sponsors:
- ROKA - https://www.roka.com -- code: "huberman"
- InsideTracker - https://www.insidetracker.com/huberman
- Headspace - https://www.headspace.com/specialoffer
RETHINK EDUCATION: The Biology of Learning Featuring Dr. Andrew Huberman:
- https://youtu.be/Oo7hQapFe3M
Our Patreon page:
- https://www.patreon.com/andrewhuberman
Supplements from Thorne:
- http://www.thorne.com/u/huberman
Social:
- Instagram - https://www.instagram.com/hubermanlab
- Twitter - https://twitter.com/hubermanlab
- Facebook - https://www.facebook.com/hubermanlab
- Website - https://hubermanlab.com
- Newsletter - https://hubermanlab.com/neural-network
Links:
- Review on Anthocyanins & Cognition - https://www.mdpi.com/1420-3049/24/23/4255
- Review on Creatine & Brain Health Studies - https://www.mdpi.com/2072-6643/13/2/586
- Review on "Rethinking Food Reward" - www.annualreviews.org/doi/10.1146/annurev-psych-122216-011643
Timestamps:
- 00:00:00 Food & Brain Function Introduction
- 00:02:08 Summary: Critical Aspects of Time Restricted Feeding/Fasting
- 00:04:19 Sponsors: ROKA, Athletic Greens, Headspace
- 00:08:24 Neuroplasticity Super Protocol (Zero-Cost Tools) Online
- 00:09:22 Eating to Enhance Brain Function & Foundational Aspects of Brain Health
- 00:13:00 Eating Fats for Brain Health, EFAs Phospholipids (Tool 1: 1-3g EPA Omega-3/day)
- 00:20:35 Phosphatidylserine (Tool 2: 300mg/day)
- 00:22:15 Choline, Egg Yolks (Tool 3: 1-2g/day Threshold)
- 00:28:26 Hydration & Electrolytes (Tool 4)
- 00:29:50 Liquid Fish Oil/Capsules (2-3g EPA per day; 300mg Alpha GPC 2-4X/week)
- 00:32:22 Creatine for Cognition (Tool 5: 5g/day)
- 00:36:28 Anthocyanins, Dark Skin Berries (Tool 6-10mg/day (Extract), 1-2 cups Berries)
- 00:41:19 L-Glutamine (Tool: 1-10g/day) & Offsetting Apnea & Inflammation
- 00:49:23 Neural Basis of Food Preference, Yum, Yuck, Meh; Taste, Guts, & Beliefs
- 00:55:25 Taste is 100% In your Head
- 00:59:50 Gut Neurons Controlling Food Preference: Neuropod Cells; (Tool 7: Fermented Foods)
- 01:06:14 Capsule Probiotics, Brain Fog
- 01:07:16 Learning to Like Specific Tastes: Sweetness & Brain Metabolism
- 01:12:11 Hard-Wiring & Soft-Wiring
- 01:13:25 Artificial & Non-Caloric Sweeteners: Safe or Harmful Depends on (Glucose) Context
- 01:18:15 Non-Caloric Sweetener & Insulin; (Tool 8: Don’t Have w/Glucose Elevating Foods)
- 01:22:17 Beliefs & Thoughts; The Insula; (Tool 9: Pairing-Based Reshaping Food Preferences)
- 01:30:42 Liking Neuro-Healthy Foods & Bettering Brain Metabolism (Tool 10); Food Wars
- 01:36:05 Food Reward & Diabetes, Obesity; Important Review Article (See Caption)
- 01:38:28 Synthesis, Zero-Cost Support, Future Topic Suggestions, Sponsors, Supplements
Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.
Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com
Huberman Lab
Podcast Notes Key Takeaways * Sleep-related fasting is particularly important for repair functions in the gut, brain, liver – and can be optimized by not eating 2-3 hours before bed * Tenants of ideal time-restricted feeding: (1) delay the first meal at least one hour after waking; (2) don’t eat within 2-3 hours of bedtime; (3) stick to a consistent schedule every day * The best target feeding window is 8 hours; shorter windows between 4-6 hours tend to lead to overeating * Consistency is best: a feeding window you can stick to in the context of social and life balance is best – if you’re new, try a 12pm-8pm window where no calories are consumed before 12pm and after 8pm * From a pure health objective standpoint, it would be best to keep feeding to the middle of the day, i.e., 10am-6pm but this is difficult to sustain socially * One meal per day eating seems to lend itself to weight loss but is less likely to be sustained over time * To enhance muscle growth, consume protein early in the day – ideally by 10am (which can be difficult considering 8-hour target window) * If you’re feeling weak during fast, some salt in water can have a stabilizing effect on blood glucose and give you a boost
Read the full notes @ podcastnotes.org
This episode I discuss the science and practice of fasting also called time-restricted feeding. I review the data on how limiting food intake to specific portions of every 24-hour cycle (or fasting longer) impacts weight loss, fat loss specifically, liver health, mental focus, muscle, longevity and more. I explain how "fasted" is contextual, and relates to blood glucose levels and their downstream effects, and how the depth of fasting can be adjusted with behaviors such as different types of exercise, or with glucose disposal agents. I also discuss the optimal fasting protocol: and both the absolute (non-negotiable) and variable (contextual) features of a fasting/time-restricted-feeding protocol that will allow you to get the most benefits. I also discuss what does and does not break a fast, the effects of fasting on hormones like testosterone and cortisol and on fertility. I also review how different feeding windows of 8 or 10 or 4 hours differentially impact the effects of fasting, and why the classic 8 hour feeding window came to be but also might be ideal. I discuss mechanisms and offer tools to discern the optimal fasting duration and timing for you. Thank you to our sponsors:
- ROKA - https://www.roka.com -- code: "huberman"
- InsideTracker - https://www.insidetracker.com/huberman
- Helix Sleep - https://www.helixsleep.com/huberman
RETHINK EDUCATION: The Biology of Learning Featuring Dr. Andrew Huberman
- https://youtu.be/Oo7hQapFe3M
Our Patreon page:
- https://www.patreon.com/andrewhuberman
Supplements from Thorne:
- http://www.thorne.com/u/huberman
Social:
- Instagram - https://www.instagram.com/hubermanlab
- Twitter - https://twitter.com/hubermanlab
- Facebook - https://www.facebook.com/hubermanlab
- Website - https://hubermanlab.com
- Newsletter - https://hubermanlab.com/neural-network
Links: * Comprehensive Review On Fasting In Humans: https://bit.ly/3BwIyd7
Timestamps:
- 00:00:00 Introduction, Blood Glucose & Mortality, Mice Vs. Humans
- 00:06:02 Sponsors: Roka, InsideTracker, Helix
- 00:09:42 Neuroplasticity Protocols & Online Lecture https://youtu.be/Oo7hQapFe3M
- 00:11:20 Feeding, Fasting, Performance
- 00:13:50 Calories-In, Calories-Out (CICO); Perfect Diets
- 00:19:48 Feeding-Induced Health Conditions
- 00:25:33 Time Restricted Eating: When We Eat Is Vital
- 00:29:45 The Eight Hour Feeding Window
- 00:31:26 Feeding Deep Into the Night Is Bad (In Humans)
- 00:36:33 Liver Health
- 00:39:45 Time Restricted Feeding Protocol: Rules
- 00:41:35 When to Start & Stop Eating
- 00:45:38 Gastric Clearance, Linking Fasting to Sleep
- 00:52:35 Effects of Specific Categories of Food
- 00:55:40 Precision In Fasting: Protocol Build
- 00:59:30 4-6 Hour Feeding Windows
- 01:03:08 Protein Consumption & Timing for Muscle
- 01:08:13 How to Shift Your Eating Window
- 01:13:20 Glucose Clearing, Exercise & Compounds
- 01:22:37 Blood Glucose: Monitoring, mTOR & Related Pathways
- 01:27:40 Gut Health: Fasting, Clock Genes and Microbiota
- 01:29:15 Non-Alcoholic Fatty Liver
- 01:32:00 Effects of Fasting on Hormones: Testosterone, Cortisol
- 01:38:40 Fertility
- 01:41:50 8-Hour Feeding Window: Weight Loss Without Calorie Counting
- 01:43:20 Eating Every-Other-Day
- 01:45:29 Adherence
- 01:47:15 Mental Focus & Clarity
- 01:49:12 Enhancing Weight Loss from Body Fat: Hepatic Lipase
- 01:53:15 What Breaks a Fast? Rules & Context
- 01:58:50 Artificial Sweeteners, Plant-Based Sweeteners
- 02:01:42 Glucose Clearing II, Cinnamon, Acidity, Salt
- 02:06:42 My Circadian Clock, Zero-App
- 02:08:20 Odd (But Common) Questions
- 02:09:23 Effects of Sauna & Dehydration on Blood Glucose
- 02:11:12 The Ideal Fasting Protocol
- 02:24:00 More Resources, Ways to Support Us, Supplements
Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.
Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com
Huberman Lab
Podcast Notes Key Takeaways * Food and eating are highly individualized – no one can tell you exactly when and what you should be eating in a single protocol because we just don’t have the biomarkers * Since we can’t truly define healthy eating, it’s important to understand unhealthy eating and unhealthy relationships with food * Anorexia, bulimia, and binge eating are all distortions in relationship to food where reward and habit are disrupted beyond control * Anorexia overrides all homeostatic processes driving people towards food and weight sustaining nourishment * Anorexia has a biological underpinning: anorexics feel good by approaching foods that are low fat, low calorie and are rewarded more than if eating in a healthier way to support the weight * Creating awareness about what the habits are and train brain switch about what should be rewarding (not starving) and shutting down reward (starving) is the key treatment in anorexia * Anorexia is more habit-based while binge eating and bulimia cause food to be hyper attractive (like driving a car with no breaks) * Bulimia and binge eating are marked by hyper impulsivity and lack of top-down processing (if this then that thinking) and inhibitory control * While pharmaceuticals are not helpful for the treatment of anorexia, drugs that increase serotonin are beneficial for bulimia and binge eating in combination with cognitive behavioral therapy
Read the full notes @ podcastnotes.org
In this episode, I discuss what drives hunger and satiety, and the role our brain, stomach, fat and hormones play in regulating hunger and turning off the desire to eat more. I also address how protein is assimilated better early in the day than it is later in the day, and why those using intermittent fasting might want to shift their feeding window to earlier in the day. Then I delve into the topic of disorders of eating: Anorexia Nervosa, where people starve themselves and Bulimia Nervosa where people binge and purge their food. I discuss some common myths about Anorexia such as the role of media images increasing the rates of anorexia and the myth of the "perfectionist" anorexic. I also review the symptoms, and the brain and chemical systems disrupted in this condition. I explain how anorexics become hyperaware of the fat content of foods and develop reflexive habits of fat-hyperawareness. Then I discuss the most effective treatments ranging from family-based models to those that target the habitual nature of low-fat/calorie food choices. I also discuss new more experimental clinical trials on MDMA, Psilocybin and Ibogaine for Anorexia, and both their promise and risks
I review the latest work on binge eating disorder and brain stimulation, drug treatments and thyroid disruption in Bulimia and why the treatments for Bulimia are so similar to those for ADHD. Finally, I discuss "cheat days," body dysmorphia and the growing list of novel forms of eating disorders start to finish. As always, science and science-based tools are discussed.
Thank you to our sponsors:
- Belcampo - https://www.belcampo.com/huberman -- code "huberman"
- Headspace - https://www.headspace.com/specialoffer
- Athletic Greens - https://www.athleticgreens.com/huberman
Support Research in Huberman Lab at Stanford:
- https://hubermanlab.stanford.edu/giving
Our Patreon page:
- https://www.patreon.com/andrewhuberman
Supplements from Thorne:
- http://www.thorne.com/u/huberman
Social:
- Instagram - https://www.instagram.com/hubermanlab
- Twitter - https://twitter.com/hubermanlab
- Facebook - https://www.facebook.com/hubermanlab
- Website - https://hubermanlab.com
- Join Newsletter - https://hubermanlab.com/neural-network
Links:
- Ingesting Protein in the Morning Supports Muscle Maintenance & Growth:
- https://bit.ly/3DPlms7
- Studies Using Virtual Reality to Explore Eating & Hunger & Body Image:
- https://bit.ly/3BGaDya
- https://bit.ly/2WWGRq8
Timestamps:
- 00:00:00 Introduction: Fasting, & Defining Healthy Eating
- 00:08:55 Morning Protein Is Important
- 00:22:04 Sponsors
- 00:26:29 Defining & Diagnosing Eating Disorders
- 00:29:00 Anorexia Nervosa (Overview & Myths)
- 00:33:44 Bulimia (Overview & Myths)
- 00:37:35 Binge Eating Disorders, EDNOS, OSFEDS, Pica
- 00:39:44 What is Hunger? What is Satiety?
- 00:42:00 Neuronal & Hormonal “Accelerators & Brakes” on Eating
- 00:46:17 Fat, Leptin & Fertility & Metabolic Dysfunctions in Obesity
- 00:50:30 Why We Overeat
- 00:55:30 Homeostasis & Reward Systems/Decisions
- 00:59:58 Anorexia
- 01:04:28 The Cholesterol Paradox
- 01:06:13 Psychological vs. Biological/Genetic Factors in Anorexia
- 01:09:44 Chemical Imbalances, Serotonergic Treatments
- 01:12:56 Altered Habits & Rewards in Anorexia: Hyperacuity for Fat Content
- 01:18:28 Brain Areas for Reward Based Decision Making vs. Habits
- 01:24:06 Habit-Reward Circuits Are Flipped in Anorexics: Reward for Deprivation
- 01:28:30 How Do You Break a Habit?
- 01:33:23 Family Based Models, Cognitive Behavioral Therapy
- 01:35:39 MDMA, Psilocybin, Clinical Trials, Ibogaine
- 01:40:35 Anabolic vs. Catabolic Exercise, Spontaneous Movements, NEAT
- 01:43:23 Distorted Self Image in Anorexia
- 01:47:54 Bulimia & Binge-Eating, “Cheat Days”, Thyroid Hormone
- 01:53:05 Inhibitory Control, Impulsivity, Adderall, Wellbutrin
- 01:58:00 Direct Brain Stimulation: Nucleus Accumbens
- 02:04:28 Anorexia/Reward. vs Bulimia/Binging
- 02:05:45 Healthy Eating Revisited
- 02:10:55 Synthesis, Body Dysmorphias
- 02:14:15 Support: Podcast, & Research Studies
Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.
Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com
Drive with Dr. Peter Attia
Podcast Notes Introduction * “Resistance training is the most powerful tool to change body composition and arguably overall health too.” – Layne Norton * As you approach lower levels of body fat, spend more time in maintenance than deficit * The benefits of fasting really depend on your goals: if you are looking to maintain your current muscle mass, incorporate fasting; if you are looking to maximize lifts, PR and build strength – reconsider * Metabolism is not an on/off switch: you are always burning and storing fat simultaneously – and – synthesizing and degrading protein at the same time * We need to look at things mechanistically: nutrients and hormones are not exclusively good or bad – we have to look at the context * The most powerful predictor of longevity past age 65 is how much lean body mass you have * It’s not impossible – but – it may be tougher to build muscle on a ketogenic diet because carbohydrates blunt muscle breakdown * Consistency in exercise and nutrition partly requires forming a new identity: instead of “I run” – think, “I am a runner” * You don’t have to be motivated to exercise or eat well – make it part of what you do and who you are to maintain consistency * Ask yourself how you can get better, not how you can be like someone else
Read the full notes @ podcastnotes.org
Layne Norton is a physique coach, a natural professional bodybuilder and powerlifter, and holds a Ph.D. in nutritional sciences. In this episode, Layne explains how he became interested in weightlifting and fitness both professional and academically. He provides insights into preventing and managing injuries while using consistency and determination to boost his professional success in bodybuilding and powerlifting. Peter and Layne also review the science of body composition and what’s really driving muscle growth, including the role of nutrition, supplements, and a number of important and misunderstood hormones important to muscle protein synthesis. Furthermore, Layne stresses the importance of maintaining muscle mass even while losing fat for improving metabolic health and longevity and provides the keys to developing healthy habits. We discuss:
- Layne’s childhood and why he gravitated towards weightlifting and bodybuilding [2:45];
- Layne’s academic path, overcoming ADHD, and kicking Adderall [11:45];
- Paradoxical observations about expertise, and Layne’s career transition to health and fitness [22:00];
- The power of persistence and resilience in the face of setbacks [32:15];
- Battling injuries, managing back pain, and setting lifting records [43:00];
- Bodybuilding vs. powerlifting: comparing and contrasting the training approaches [57:15];
- Cutting weight without losing muscle mass: exercise and dietary protocols, fasting, and a look at the literature [1:06:00];
- Muscle protein synthesis and the importance of leucine [1:25:30];
- Nitrogen balance and muscle protein synthesis, and the regulatory role of hormones for fat flux and muscle growth [1:37:00];
- What’s really driving muscle growth: intrinsic vs. systemic factors, IGF, and hormone signaling [1:46:30];
- The role of protein, carbohydrates and insulin on muscle growth and preservation, and the importance of context when interpreting study results [1:55:30];
- Clarifying the role of cortisol—a misunderstood hormone [2:07:45];
- The problem with studies trying to isolate one nutrient [2:15:00];
- The important role of inflammation from exercise [2:19:25];
- Keys to preserving muscle, and the value of habits, consistency, and resilience [2:23:30]; and
- More.
Learn more: https://peterattiamd.com/
Show notes page for this episode: https://peterattiamd.com/LayneNorton
Subscribe to receive exclusive subscriber-only content: https://peterattiamd.com/subscribe/
Sign up to receive Peter's email newsletter: https://peterattiamd.com/newsletter/
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Huberman Lab
Podcast Notes Key Takeaways * Metabolic functions include repair of injury and brain tissue, clearance of damaged neurons, and energy for cells – not just BMI and weight-related concerns * Thyroid and growth hormones have similar pathways and are both critical to metabolism and repair and growth of tissues * Iodine, L-tyrosine, and selenium (found in Brazil nuts) are all important for proper thyroid hormone production and function * Some “clean” diets can interfere with thyroid functions by disrupting iodine pathway – plant-rich hard diets make it challenging to get enough L-tyrosine; with a carnivore diet it is hard to get enough iodine * Growth hormone release peaks in puberty and decreases 2-3 fold between 30s-40s * Lifestyle activities to increase growth hormone: (1) increase slow wave/deep sleep; (2) exercise 60-75 minutes – but not working to failure which increases cortisol; (3) sauna at 176-210F for 20-30 minutes – increase growth hormone 16 fold; (4) supplement with arginine, ornithine, or L-citrulline * Arginine supplementation caution: potent vasodilator and blunts growth hormone benefits of exercise * Most hormones we make have been synthesized and are available by prescription or on the market but use with caution – any time you intake an exogenous hormone, your body stops producing on its own
Read the full notes @ podcastnotes.org
This episode I discuss metabolism and how our thyroid hormone and growth hormone control our metabolism. I also clarify that metabolism isn't just about burning energy, it’s about converting energy from different sources into fuels for building and repairing our tissues such as muscle, brain, and tendons and mobilizing energy from body fat storage. I discuss the role of iodine, selenium, and salt for thyroid health, and how specific exercise protocols, amino acids and temperature can dramatically shift levels of growth hormone release in waking and in sleep. I also describe the current landscape of prescription compounds, peptides and other factors for changing levels of thyroid and growth hormone, and some of their risks. Throughout the episode, mechanism and tools grounded in specific mechanisms are discussed. Thank you for your interest in science!
Thank you to our sponsors:
- Four Sigmatic - http://foursigmatic.com/huberman
- Blinkist - http://blinkist.com/huberman
- Munk Pack - http://munkpack.com - Use code: huberman
Our Patreon page:
- https://www.patreon.com/andrewhuberman
Supplements from Thorne:
- http://www.thorne.com/u/huberman
Social:
- Instagram - https://www.instagram.com/hubermanlab
- Twitter - https://twitter.com/hubermanlab
Link to recent study on thermal stress and hormones:
- Endocrine Effects of Repeated Hot Thermal Stress and Cold Water Immersion in Young Adult Men. - https://pubmed.ncbi.nlm.nih.gov/33845653/
Timestamps:
- 00:00:00 Introduction
- 00:06:05 Thyroid & Growth Hormone
- 00:08:44 Food Shapes: Do They Matter?
- 00:11:43 Stevia: Naming & Impact
- 00:13:30 Metabolism 101: Your Brain the Furnace
- 00:17:33 Releasing Hormones From Your Brain, Stimulating Hormones from Your Pituitary
- 00:21:04 Thyroid Hormone’s Real Effects: Growth, Repair and Energy Consumption of Tissues
- 00:22:45 Iodine, L-Tyrosine & Selenium: The Trio Essential For Thyroid Function
- 00:26:05 How Much Iodine Do We Need? By Food, Supplement or Ocean Air
- 00:28:09 Selenium For Thyroid: Brazil Nuts & Other Valuable Sources
- 00:33:05 Selenium For Pregnancy, Prostate Cancer Risk, Acne
- 00:35:20 “Clean Eating” Downsides: Cruciferous Vegetables, Leeching Iodine
- 00:39:00 Other Benefits of Iodine: Reducing Inflammation
- 00:41:00 Why & How Increased Thyroid Increases Metabolism
- 00:42:12 What To Eat To Support Your Brain
- 00:43:00 Hyperthyroidism (Too Much) & Hypothyroidism (Too Little)
- 00:44:35 Menstruation: Thyroid Carbohydrate & Sugar Craving
- 00:45:33 Ketogenic Diet & Its Effects On Thyroid, Rebound Weight Gain
- 00:48:39 Growth Hormone: What, Why & How
- 00:51:18 Growth Hormone (GH) Changes Across The Lifespan & Risks of GH Therapy
- 00:53:40 How To Powerfully Increase Growth Hormone: Know The Natural Triggers
- 00:54:49 Not Eating Within 2hrs of Sleep: Keep Blood Glucose Low(ish) At Sleep
- 00:55:43 Delta Wave Brain Activity Is the Trigger For Growth Hormone Release
- 00:58:25 LOW Doses of Melatonin Supplementation For Increasing GH Release
- 01:01:00 Book: Altered Traits, Binaural Beats? Delta Waves Access
- 01:04:35 Specific Types & Duration of Exercise That Stimulate Growth Hormone & Warmups
- 01:08:40 Keeping Low Blood Glucose & Ensuring A Cool Down For Two Phase GH Release
- 01:10:36 Sex Differences For WHEN During Exercise Growth Hormone and IGF-1 Release Occurs: Males Have To Last Longer
- 01:14:10 Supplements That Increase Growth Hormone 100-400% (or more): Arginine, Ornithine
- 01:18:20 Arginine & Exercise Together Can Be Counter-Productive
- 01:19:50 L-Citrulline Better For Arginine Than Arginine Itself (?!); & Blood Pressure Caution
- 01:23:09 Growth Hormone Changes Across The Lifespan: No One Escapes
- 01:26:00 Heat (& Cold) for Triggering Extremely Large Increases In Growth Hormone
- 01:29:20 Specific Heat Protocols For Increasing Growth Hormone: Up To 16-Fold (?!)
- 01:34:30 2021 (New) Study: Heat Increases GH, & Lowers Cortisol, No Effects On Testosterone, DHEA Or Prolactin
- 01:36:00 Prescription Growth Hormone, & Emerging Peptides Therapeutics, Secretagogues Etc.
- 01:42:25 Synthesis, Summary Of Actionable Steps For Increasing GH and Thyroid Hormone
- 01:44:00 Zero Cost & Other Ways to Support Our Podcast; & Thank You!
Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.
[Title Card Photo Credit: Mike Blabac https://www.blabacphoto.com/]
Huberman Lab
Podcast Notes Key Takeaways * Hormones are involved in both the desire to eat and satiety or reduction in appetite * Emulsifiers in highly processed foods limit the gut’s ability to identify what is in the food and send satiety signal to shut down hunger * Neurons in the gut that sense sugar trigger the release of dopamine and encourage you to eat more sugar * The order you consume macronutrients influences blood glucose levels: carbs and fat early in meal give rise to blood glucose; eating fibrous vegetable first will blunt glucose increase * If you struggle with blood glucose regulation: move or exercise before or directly after eating, be mindful of the order in which you consume foods * Managing blood glucose plays a critical role in managing cholesterol as well * Over the counter supplements that have been shown to decrease blood glucose: berberine, ginseng, magnesium, apple cider vinegar and acidic foods, yerba mate, chromium
Read the full notes @ podcastnotes.org
This episode I discuss how hormones from our gut, liver, pancreas and brain control our appetite-- and the specific tools we can use to adjust those hormones in order to achieve specific goals. I explain the brain areas that control our desire to eat, and our desire to stop eating. I discuss a hormone we all can make that is regulated by UV-rays from sunlight that reduces our appetite. I also explain that when we eat controls our appetite and not the other way around (and how to leverage that fact). I describe how we are basically always eating until we reach a threshold level of fatty acids and amino acids in our gut and the factors that can alter that signaling and make us eat far more than we need. I also explain how insulin, glucose and glucagon work, why cholesterol is so key for ovary, adrenal, liver and testes function and how the ketogenic diet impacts glucose and thyroid levels. As always, I describe many tools: specific supplements, prescription compounds, specific types (and timing) of exercise to regulate hormones, specific timing and types of eating, ways to reduce sugar cravings by triggering release of the hormone CCK, and more.
Note: A future episode will cover Thyroid hormone. Also, I mis-spoke when explaining POMC neurons. I said “P-M-O-C” but should have said “POMC”. Apologies. The name I gave for what POMC is, however, was correct: "proopiomelanocortin".
Thank you to our sponsors:
- InsideTracker - http://insidetracker.com/huberman
- Athletic Greens - http://athleticgreens.com/huberman
- Munk Pack - http://munkpack.com - Code: huberman
Our Patreon page:
- https://www.patreon.com/andrewhuberman
Supplements from Thorne:
- http://www.thorne.com/u/huberman
Social:
- Instagram - https://www.instagram.com/hubermanlab
- Twitter - https://twitter.com/hubermanlab
Links:
- Dr. Lustig’s Lecture - https://www.youtube.com/watch?v=nxyxcTZccsE
- Paper In Cell Metabolism On Processed Food Effects - https://doi.org/10.1016/j.cmet.2019.05.008
Timestamps:
- 00:00:00 Introduction
- 00:06:59 Hunger: Neural & Hormonal Control
- 00:08:32 Chewing & Hunger
- 00:11:05 Siamese Rats Reveal the Importance of Hormones In Hunger
- 00:13:08 Neurons That Powerfully Control Hunger by Releasing Specific Hormones
- 00:16:28 Anorexia & Extreme Overeating
- 00:16:57 Why Sunlight Suppresses Hunger: a-Melanocyte Stimulating Hormone (a -MSH)
- 00:20:03 Blue-blockers, Injecting a-MSH: Instant Tan & Priapism
- 00:22:30 Ghrelin: A Hormone That Determines When You Get Hungry, & That You Can Control
- 00:24:40 Meal Timing Determines Hunger, Not the Other Way Around
- 00:27:20 Satchin Panda, Circadian Eating & Intermittent(ish) Fasting
- 00:29:35 How To Rationally Adjust Meal Schedules: The 45min Per Day Rule
- 00:33:02 CCK (Cholecystokinin): A Hormone In Your Gut That Says “No Mas!”
- 00:34:55 Eating For Amino Acids, Fatty Acids & Sugar
- 00:39:05 L-Glutamine: Stimulates the Immune System & Reduces Sugar Cravings
- 00:43:42 Things To Avoid: Emulsifiers; Alter Gut Mucosa & Nutrient Sensing
- 00:49:32 “A Calorie Is NOT A Calorie” After All
- 00:52:36 Insulin & Glucose: Hyperglycemia, Euglycemia, & Hypogylcemia
- 00:56:12 The Order Your Eat Foods Matters: Managing Your Blood Glucose & Glucagon
- 01:02:40 Movement, Exercise & GLUT-4
- 01:04:50 Why Sugar Stimulates Your Appetite
- 01:05:40 Keeping Blood Sugar Stable With Specific Exercises, The Power Of Insulin Sensitivity
- 01:07:55 High-Intensity Exercise, Glycogen & Metabolism
- 01:10:28 Cholesterol, HDL, LDL & Glucose Management: Ovaries, Testes, Liver, Adrenals
- 01:15:00 Prescription Compounds That Reduce Blood Glucose: Metformin
- 01:16:45 Berberine: A Potent Glucose Buffer That Also Adjusts Cholesterol Levels, Canker Sores
- 01:22:05 Chromium, L-Carnitine, Ginseng, Caffeine, Magnesium, Stevia, Vitamin B3, & Zinc
- 01:24:34 Acids: Vinegar, Lemons & Limes & False Alkalinity
- 01:26:40 Ketogenic Diets (In Brief): Effects On Blood Glucose, Thyroid Hormones
- 01:28:10 Diabetes, Filtering Blood, Sweet Urine
- 01:31:08 The Power of GLP-1 & Yerba Mate For Controlling Appetite, Electrolytes
- 01:35:19 Summary & Notes About Thyroid, Estrogen, Testosterone
- 01:37:20 Zero Cost & Sponsor-Based Ways To Support The Huberman Lab Podcast
Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.
[Title Card Photo Credit: Mike Blabac https://www.blabacphoto.com/]
School of Greatness
Podcast Notes Key Takeaways * There are differences in the brain by sex: the X chromosome has nearly 1,000 more genes than the Y hormone (men have XY chromosomes, women have XX chromosomes) * Women’s brains use more estrogen, men’s brains use more androgens * There is evidence that plant-based diets are effective in supporting brain health in women * Five most antioxidant foods: (1) coffee (especially double espresso); (2) berries; (3) lemon in hot water first thing in the morning; (4) omega-3s; (5) dark leafy greens and cruciferous vegetables * Because of testosterone, men’s metabolism supports fat breakdown more efficiently than women’s bodies * For brain health, stay away from processed foods: the brains of people on the Standard American Diet look older than those on the Mediterranean diet based on brain scans * We should think of food as function, protection, and a tool to use for optimal health * Women want to leverage lifestyle factors to delay the onset of menopause as much as possible so estrogen levels don’t fall off early and can continue to support brain health – avoid smoking, manage stress, eat whole foods * Women who have hysterectomy or oophorectomy have a higher rate of Alzheimer’s * Spring water has more electrolytes than purified water and better for hydration
Read the full notes @ podcastnotes.org
"It is this continuous exposure to food that makes diet the most important factor ever to affect our DNA."
Today's guest is Dr. Lisa Mosconi. She’s the founder and director of the Women’s Brain Initiative, and associate director of the Alzheimer’s Prevention Clinic at Weill Cornell Medicine, where she serves as associate professor of Neuroscience in Neurology and Radiology. She is also the NYT bestselling author BRAIN FOOD and her new book, THE XX BRAIN.
In this episode Lewis and Lisa discuss the differences between men and women’s brains and how they function, what we need in order to optimize our brain health, why Alzheimers is affecting so many of us, especially women and what we can do about it, and so much more!
For more go to: www.lewishowes.com/1091
Check out her books: www.lisamosconi.com/brainfood & www.lisamosconi.com/xxbrain
The Wim Hof Experience: Mindset Training, Power Breathing, and Brotherhood: https://link.chtbl.com/910-pod
A Scientific Guide to Living Longer, Feeling Happier & Eating Healthier with Dr. Rhonda Patrick: https://link.chtbl.com/967-pod
The Science of Sleep for Ultimate Success with Shawn Stevenson: https://link.chtbl.com/896-pod
Below the Line
Podcast Notes Key Takeaways * 90% of serotonin receptors are in the gut * 70% of the immune system is in the gut * Food alone isn’t a cure for everyone but can universally reduce symptoms, improve lifestyle and mood, and enhance daily life * Diet is highly individual: every food is in the context of what works for you * Industrialization has significantly changed the process of gluten in the U.S. * Don’t forego flavor because if you don’t like the way your food tastes, you won’t want to eat it * For improved health today, avoid: sugar, artificial sweeteners, vegetable oil, and possibly gluten for those with anxiety * General nutrition guidelines: eat the color of the rainbow, use spices with anti-inflammatory properties such as turmeric, incorporate prebiotic and probiotic-rich foods * To get started: think about the one thing you can change today – add a vegetable at dinner, eat yogurt or oatmeal instead of the sugary cereal for breakfast, etc.
Read the full notes @ podcastnotes.org
Dr. Uma Naidoo is a a Harvard trained psychiatrist, Professional Chef graduating with her culinary schools’ most coveted award, and a trained Nutrition Specialist. James has a fascinating conversation with Dr. Naidoo about how it's now proven that 90% of serotonin receptors are in your gut, what foods we should eat and which to avoid, and just how much of an impact nutrition has on our mental health.
Dr. Uma Naidoo's Book
This is Your Brain on Food http://bit.ly/DrUmaNaidooBook
Hit the show hotline and leave a question or comment for the show at 424-272-6640, email James questions directly at askbelowtheline@gmail.com or follow us on Twitter @ twitter.com/gobelowtheline
Support Our Sponsors
Magic Mind: https://magicmind.co
Tiny Capital: https://www.tinycapital.com/belowtheline
About your host, James: James Beshara is a founder, investor, advisor, author, podcaster, and encourager based in Los Angeles, California. James has created startups for the last 12 years, selling one (Tilt, acquired by Airbnb), and invested in a few multi-billion dollar startups to date. He has spoken at places such as Y-Combinator, Harvard Business School, Stanford University, TechCrunch Disrupt, and has been featured in outlets like the New York Times, the Wall Street Journal, Fortune Magazine, and Time Magazine. He’s been featured in Forbes, Time, and Inc Magazine’s “30 Under 30” lists and advises startups all around the world. All of this is his “above the line” version of his background. Hear the other 90% of the story in the intro episode of Below The Line. “Below the Line with James Beshara" is brought to you by Another Podcast Network.
MInd Pump
Podcast Notes Key Takeaways * Hack squats are good for people with poor ankle mobility and will help build quads faster than leg press * Movements for biggest gains in quads: barbell squats; Bulgarian split squats; deep, full range of motion squat; sets of high reps at 12-20 * To help sore muscles, nothing beats moving – try deep stretching, mobility work, resistance bands * Diet is not one size fits all but in general, stop a reverse diet when hormones feel back in balance, sleep is good, and you’ve reached a caloric intake you can cut from * Adding running to a weightlifting routine depends on which exercise you prioritize: if endurance is more important, run first; if weightlifting is more important, lift first
Read the full notes @ podcastnotes.org
In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the best exercises to build mass in the quads, the quickest way to recover from soreness, when to stop a reverse diet, and how to add running to a weightlifting routine.
- The ultimate pro douchebag move. (3:43)
- How Butcher Box has the best customer service, hands down! (11:32)
- The inconvenient truths surrounding men’s versus women’s sports. (13:50)
- Mind Pump Recommends, The Last Blockbuster on Netflix. (28:32)
- Justin is looking good in his Felix Gray’s. (38:39)
- Is the human reproductive system declining? (39:54)
-
Quah question #1 – What are the best exercises to build mass in the quads? (50:28)
-
Quah question #2 – What's the quickest way to recover from soreness? (59:03)
-
Quah question #3 – How do I know when to stop a reverse diet? (1:03:11)
-
Quah question #4 – I want to add running to my weightlifting routine. I was thinking of running a mile or 10 minutes before lifting. My goal is to keep and improve on gains, but also weave in some endurance training. Is it better to run after weights or on my days off? (1:05:55)
Related Links/Products Mentioned
- March Specials: Get in Shape for Summer! MAPS HIIT, MAPS Spilt, and the Bikini Bundle all half off! – Promo code “SPRINGBREAK” at checkout
- Nearly $1,000 worth of oily pennies used to pay former employee
- Visit Butcher Box for this month’s exclusive Mind Pump offer!
- Striking difference between men's and women's NCAA weight rooms
- Women's College Basketball Loses $14 Million a Year, Says Mark Emmert
- The Last Blockbuster | Netflix
- Blockbuster laughed at Netflix partnership offer
- Facebook smart glasses coming in 2021 - CNBC
- Visit Felix Gray for an exclusive offer for Mind Pump listeners!
- Plummeting sperm counts, shrinking penises: toxic chemicals threaten humanity
- Count Down: How Our Modern World Is Threatening Sperm Counts, Altering Male and Female Reproductive Development, and Imperiling the Future of the Human Race
- Mind Pump #1230: Surviving & Thriving In A Toxic World With Max Lugavere
- The Only Way You Should Be Doing Bulgarian Split Squats! (BUTT GROWTH) - Mind Pump TV
- Complete Guide To Squatting Like a Pro | Mind Pump Media
- Build Your Legs with the Barbell Hack Squat - YouTube
- Mind Pump TV - YouTube
- Sore muscles…what does it mean? - Mind Pump Blog
- Rubberbanditz Resistance Band Set
- Reverse Dieting: What Is It and Should YOU Try It?? | MIND PUMP TV
- Why You Can Prioritize NEAT Over Cardio – Mind Pump Blog
- Mind Pump Podcast – YouTube
- Mind Pump Free Resources
People Mentioned
- Ronda Rousey (@rondarousey) Instagram
- Jake Paul (@jakepaul) Instagram
- Eugene Teo (@coacheugeneteo) Instagram
- Stan "Rhino" Efferding (@stanefferding) Instagram
Doctor's Farmacy with Mark Hyman, MD
Podcast Notes Key Takeaways * Polycystic ovarian syndrome (PCOS) is confused for a gynecological problem but it’s often a dietary issue * PCOS symptoms: irregular or no periods, androgen excess, growth of hair in undesirable places (e.g., lips, chin, etc.), male pattern hair loss, acne, infertility, weight gain * Dairy is an incredibly hormone disruptive food for many women * In utero genetics and exposure to environmental toxins play a role in triggering PCOS * Functional medicine approach to treating PCOS: elimination diet, remove dairy, remove refined and processed carbohydrates, address environmental toxin exposure, manage stress and sleep
Read the full notes @ podcastnotes.org
Acne, Weight Gain, Facial Hair, Hair Loss, Infertility: Is PCOS The Cause? | This episode is sponsored by Kettle & Fire and Dr. Hyman’s Sleep Master Class
PCOS, or polycystic ovarian syndrome, affects between 5 to 10 percent of all women. PCOS symptoms include irregular or heavy periods, acne, facial hair, scalp hair loss, increased belly fat, and increased levels of testosterone. It is also strongly correlated with infertility. While conventional medicine typically views PCOS as a gynecological issue, it is actually commonly driven by things such as diet, environmental toxins, genetics, and more.
In this episode, Dr. Hyman sits down with Dr. Elizabeth Boham to discuss the Functional Medicine approach to treating patients with PCOS. They delve into topics including the relationship between PCOS and insulin resistance, gut health, and much more.
Elizabeth Boham is a physician and nutritionist who practices functional medicine at The UltraWellness Center in Lenox, MA. Through her practice and lecturing she has helped thousands of people achieve their goals of optimum health and wellness. She witnesses the power of nutrition every day in her practice and is committed to training other physicians to utilize nutrition in healing. Dr. Boham has contributed to many articles and wrote the latest chapter on Obesity for the Rankel Textbook of Family Medicine. She is part of the faculty of the Institute for Functional Medicine and has been featured on the Dr. Oz show and in a variety of publications and media including Huffington Post, The Chalkboard Magazine, and Experience Life. Her DVD Breast Wellness: Tools to Prevent and Heal from Breast Cancer explores the functional medicine approach to keeping your breasts and whole body well.
This episode is sponsored by Kettle & Fire and Dr. Hyman’s Sleep Master Class.
Right now, you can get 25% off Kettle & Fire bone broth plus free shipping. Just head over to kettleandfire.com/hyman and use the code HYMAN.
In this modern world we place too much value on staying busy and deprioritizing sleep, which is why Dr. Hyman created his first ever Master Class. It guides you through the most important steps to getting better sleep, starting today. Get free access to Dr. Hyman’s Sleep Master Class at drhyman.com/sleep.
In this conversation, Dr. Hyman and Dr. Boham discuss:
- The continuum of symptoms that can occur with PCOS
- The role that insulin and insulin resistance plays in PCOS
- How conventional medicine treats PCOS
- Common drivers of PCOS, including diet, environmental toxins, genetics, and more
- The hormone/gut microbiome connection
- The Functional Medicine approach to treating and testing for PCOS
- How dairy affects hormones and can cause acne and digestion problems
- PCOS and infertility
Additional Resources
The Fertility Diet: Groundbreaking Research Reveals Natural Ways to Boost Ovulation and Improve Your Chances of Getting Pregnant
https://www.amazon.com/Fertility-Diet-Groundbreaking-Research-Ovulation/dp/0071627103
A Simple Diet Experiment That May Solve Most Of Your Health Issues with Lisa Dreher
https://drhyman.com/blog/2020/08/22/podcast-hc24/
Clara’s Case Study: Overcoming Infertility
https://www.ultrawellnesscenter.com/2018/09/05/claras-case-study-overcoming-infertility/
Why Most Everything We Were Told About Dairy Is Wrong
https://drhyman.com/blog/2020/08/19/podcast-ep131/
See acast.com/privacy for privacy and opt-out information.
Doctor's Farmacy with Mark Hyman, MD
Podcast Notes Key Takeaways * Canker sores and cold sores are different * Canker sores are non-infectious ulcers that usually appear inside the mouth * Cold sores are a physical presentation of infectious herpes simplex virus which can spread through kissing, sharing cups or straws and sexual contact * Frequent cold sores (5-6 times per year up to a few times per month) signals something deeper needs to be addressed * Both cold sore and canker sore sufferers should look to diet first: could be celiac disease, non-celiac gluten sensitivity, intolerance to additive or chemical, vitamin deficiency
Read the full notes @ podcastnotes.org
Getting Rid Of Cold Sores And Canker Sores | This episode is sponsored by Thrive Market and Apeel
While there is a difference between cold sores and canker sores, they are similar in that common occurrence of either is an indication that something is out of balance in the body. Most of us have had canker sores at one time or another. They usually occur at the side of your mouth, by your cheek, inside of your cheek, or underneath your tongue, and they can be quite painful. As opposed to cold sores, canker sores are not infections. Cold sores, however, are contagious, often forming inside your mouth, near your teeth, or on the lips; they result from herpes simplex virus.
In this episode, Dr. Hyman sits down with Dr. Elizabeth Boham to discuss what frequent recurrence of cold sore or canker sores might be indicating, and how they treat patients experiencing these issues.
Elizabeth Boham is a physician and nutritionist who practices functional medicine at The UltraWellness Center in Lenox, MA. Through her practice and lecturing she has helped thousands of people achieve their goals of optimum health and wellness. She witnesses the power of nutrition every day in her practice and is committed to training other physicians to utilize nutrition in healing. Dr. Boham has contributed to many articles and wrote the latest chapter on Obesity for the Rankel Textbook of Family Medicine. She is part of the faculty of the Institute for Functional Medicine and has been featured on the Dr. Oz show and in a variety of publications and media including Huffington Post, The Chalkboard Magazine, and Experience Life. Her DVD Breast Wellness: Tools to Prevent and Heal from Breast Cancer explores the functional medicine approach to keeping your breasts and whole body well.
This episode is sponsored by Thrive Market and Apeel.
Right now, Thrive is offering all Doctor's Farmacy listeners an amazing deal. Select a free gift from Thrive Market when you sign up for a 1-year membership. And, any time you spend more than $49 you’ll get free carbon-neutral shipping. Just head over to thrivemarket.com/Hyman.
Apeel, a family of plant-derived coatings that, when applied to the outside of produce, keeps it fresh two times longer, is doing amazing things to extend the shelf life of fruits and vegetables. If you want to learn more about Apeel, check out their frequently asked questions page at apeel.com/faqs.
In this conversation, Dr. Hyman and Dr. Boham discuss:
- The difference between canker sores and cold sores
- Reasons for recurring canker sores, ranging from celiacs disease to immune dysfunction to food reactions, nutritional deficiencies, and more
- The relationship between digestion and canker sores
- The prevalence of herpes simplex virus I
- Common cold sore triggers, including stress, nutritional deficiency, and more
- The relationship between recurrent cold sores and the health of your immune system
Additional Resources
The New Science Of Immuno-Rejuvenation
https://drhyman.com/blog/2020/04/20/podcast-ep105/
Is Gluten-Free A Fad Or Is Gluten A Real Threat To Our Health? with Maggie Ward
https://drhyman.com/blog/2020/11/30/podcast-hc32/
What Not To Eat
https://drhyman.com/blog/2018/03/30/what-not-to-eat/
What Not To Eat: Part II
https://drhyman.com/blog/2018/04/20/what-not-to-eat-part-2/
See acast.com/privacy for privacy and opt-out information.
Found My Fitness - Rhonda Patrick
Podcast Notes Key Takeaways * Bacterial myrosinases found in the human gut convert unhydrolyzed glucoraphanin to sulforaphane * Clinical studies have linked the benefits of sulforaphane to a variety of chronic diseases such as autism, aflatoxin toxicity, cancer, air pollution toxicity, cardiovascular disease, diabetes – and much more * Supplementing with sulforaphane helps restore glutathione (body’s potent, endogenous detoxifier) levels in the brain * All cruciferous vegetables are isothiocyanates but not all contain sulforaphane * Broccoli sprouts are the most efficient way to consume sulforaphane * Moringa leaf powder is a great alternative to broccoli sprouts – use in smoothies, iced tea, hot tea
Read the full notes @ podcastnotes.org
Dr. Jed Fahey
In this special two-hour Q&A episode with Dr. Jed Fahey, a world-leading expert on the science of chemoprotection and, in particular, sulforaphane, we discuss many of the listener-submitted questions from the hundreds of live event participants.
In this episode, we discuss:
- 00:00:00 - Introduction
- 00:07:19 - The minimum daily dose of sulforaphane
- 00:12:04 - Gauging sulforaphane content of foods is challenging
- 00:17:37 - Workarounds to enhance the sulforaphane in cooked foods
- 00:23:38 - How often to consume broccoli sprouts and how long their effects last
- 00:39:28 - The effects of sulforaphane on glutathione production in the brain
- 00:43:12 - The effects of sulforaphane on cancer
- 01:17:26 - Alternatives to sprouts, such as supplements (and which ones Dr. Fahey recommends)
- 01:33:08 - Safety concerns regarding sulforaphane
If you’re interested in learning more, you can read the full show notes here: https://www.foundmyfitness.com/episodes/jed-fahey-q-a
Join over 300,000 people and get the latest distilled information straight to your inbox weekly: https://www.foundmyfitness.com/newsletter
Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more: https://www.foundmyfitness.com/crowdsponsor
MInd Pump
Podcast Notes Key Takeaways * Bulking doesn’t just mean eating anything and everything you want * It’s easy to ignore overall health when bulking:if you are bloated and having digestive issues, you won’t perform well * if you don’t train properly, you’ll just pack on fat without gaining strength * Meal prepping and eating whole foods are just as important in bulking as they are in losing weight * Bulking goal: gain lean body mass, minimize fat, and gaining strength – you want to be stronger at the end of a bulk session than when you started * The scale doesn’t tell you everything you need to know – it’s important to measure lean muscle gain
Read the full notes @ podcastnotes.org
In this episode, Sal, Adam & Justin discuss how to bulk and the mistakes to avoid.
- Let’s talk bulking during the holidays. (3:23)
- The misconceptions around bulking. (5:35)
- Don’t Make These 6 Bulking Mistakes.
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1 - Consuming junk food to meet your macros. (7:33)
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2 - Not tracking and hitting protein intake. (19:24)
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3 – Bulking for too long. (22:34)
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4 – Paying attention only to the scale. (27:00)
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5 – Not meal prepping in advance. (35:38)
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6 – Improper training. (40:08)
Related Links/Products Mentioned
- November Promotion: MAPS Ultimate At-Home Workout Bundle for Only $99.99
- Visit Legion Athletics for the exclusive offer for Mind Pump listeners! Code “mindpump” at checkout
- How To Properly Clean-Bulk – Mind Pump Blog
- How To Eat If You Want To Pack On Muscle – Mind Pump Blog
- MAPS Macro Calculator
- Mind Pump #1220: The 4 Best Sources Of Protein
- The Full Diet Break
- Why The Scale Is Not Always The Best Way To Measure Progress – Mind Pump Blog
- Nutrition Advice for Skinny Guys Who Want to Gain Muscle – Mind Pump Blog
- MAPS Fitness Anabolic | Muscle Adaptation Programming System
- MAPS Aesthetic | Muscle Adaptation Programming System
- Mind Pump Podcast – YouTube
- Mind Pump Free Resources
Wise Traditions
Podcast Notes Key Takeaways * The hateful eight industrial seed oils are Canola, Corn, Cottonseed Soy, Sunflower, Safflower, Grapeseed, and Rice bran. + These oils are very high in polyunsaturated fatty acids (PUFAs), which promote inflammation and the accumulation of toxins in body fat + How exactly are they industrial? Hexane, Bleech and other terrifying processes – Watch here * The average diet includes too many PUFAs, contributing to several chronic diseases + An average person has 20-30% of PUFAs in their body fat (instead of the healthy 2%) + Examples of conditions caused by PUFAs are: diabetes, Alzheimer’s, cancer, auto-immune disorders, and obesity + The high inflammation levels caused by consumption of seed oils increases vulnerability to COVID-19 * High PUFAs oils are usually found in all junk food but are not limited to them + They are hidden in many products that we consume every day, so it can be overwhelming at first to try to cut them out * Healthy alternatives to industrial seed oils are coconut, avocado, olive, and peanut oil + Some peanut oils are highly refined and you’d want to avoid them
Read the full notes @ podcastnotes.org
Industrial seed oils are killing us. They act like toxins in the body, accumulate in our body fat, increase feelings of hunger, hamper the body’s ability to utilize stored energy, and contribute to chronic disease. Dr. Cate Shanahan is a board-certified family physician and the author of “Deep Nutrition" and "The Fat Burn Fix." Today, she identifies what she calls the "hateful eight" oils: canola, corn, cottonseed, sunflower, safflower, soy, grapeseed and rice bran.
She explains how PUFAs (polyunsaturated fatty acids), in these industrial seed oils, cause inflammation and lead to a host of health problems. She offers insight on how to go about eliminating these oils from our diet and the benefits, such as increased energy and vitality, that we can expect as a result.
Visit Dr. Cate's website: drcate.com
Check out our sponsors Ancestral Supplements and North Star Bison
Sign up for our conference at wisetraditions.org
MInd Pump
Podcast Notes Key Takeaways * Your goal * Your lifestyle * Your response to different activities
Read the full notes @ podcastnotes.org
In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about how body type affects how to work out, if you are better off with the natural sugar and calories in the regular soft drink or the artificial sweeteners in a diet one, how to approach a friend or family member when you can clearly see their health declining or weight getting out of hand, and lessons they have had to learn twice.
- Nurse slang is a real thing. (4:17)
- Sal’s post-workout concoction. (8:15)
- Mind Pump Debates: Amazon under investigation for unfair business practices. At what point does a company become more powerful than the government? (12:28)
- Baby monitors and clingy parents. (31:12)
- How red-light therapy reduces and prevents the appearance of stretch marks. (38:05)
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Quah question #1 – How does body type affect your way of working out? Should a person consider a specific amount of weight or training methods if they have a mesomorph, endomorph, and ectomorph body type? (41:22)
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Quah question #2 – I don’t drink alcohol, but my thing is Dr. Pepper. If I have 3-5 cans on the weekend, am I better off with the natural sugar and calories in the regular one or the diet one with artificial sweeteners? (48:04)
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Quah question #3 – How would you or even would you approach a friend or family member when you can clearly see their health declining or weight getting out of hand? If they are emendable to help, where would you start? (56:14)
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Quah question #4 – Are there any lessons you have had to learn twice? (1:02:30)
Related Links/Products Mentioned
- July Promotion: MAPS Strong ½ off!! Promo code “STRONG50” at checkout
- Visit Organifi for the exclusive offer for Mind Pump listeners! Code “mindpump” at checkout
- Amazon under investigation in 2 US states for unfair treatment of 3rd-party sellers – reports
- EU opens Amazon antitrust investigation
- Coupang, a SoftBank-backed start-up, is crushing Amazon to become South Korea’s biggest online retailer
- Watch: Baby Monitor Films Ghost Lurking Near Child's Crib?
- Visit Joovv for an exclusive offer for Mind Pump listeners!
- Improve the Health of Your Skin with Red and Near Infrared Light Therapy
- How Bad Are Artificial Sweeteners? - Mind Pump Blog
- Should You Cut Artificial Sweeteners Out Of Your Diet? - Mind Pump Blog
- Tips for Overcoming Sugar Addiction – Mind Pump Podcast
- Mind Pump Podcast - YouTube
- Mind Pump Free Resources
People Mentioned
Jessica Di Stefano (@thetraininghour) Instagram
Doctor's Farmacy with Mark Hyman, MD
Podcast Notes Key Takeaways * Avoid industrial and processed oils like canola, corn, or soybean oil * For non-high temperature cooking, use extra virgin olive oil + For high-temperature cooking, use avocado oil * In Mark’s book Food Fix: How to Save Our Health, Our Economy, Our Communities, and Our Planet–One Bite at a Time, he talks about how the government created regulations that drive a food system that makes people sick and fat + Mark created a free guide of 20 action steps you can take to make a difference * If you’re a vegan, tofu and tempeh are great sources of protein because they low-starch carbs * 80% of your health is determined outside of healthcare + “It’s your social structure, your loneliness, access to food and water, it’s your exposure to toxins, food system, your lifestyle, your exercise, your sleep” – Dr. Mark Hyman * Bread has a higher glycemic index than sugar + “Meaning if you eat two slices of bread, it’s worse for your blood sugar than having two tablespoons of sugar” – Dr. Mark Hyman * “Gluten tends to cause leaky gut, even in healthy people” – Dr. Mark Hyman + About 20% of the population has real gluten sensitivity + About 1% of the population has celiac
Read the full notes @ podcastnotes.org
In this new Q&A series, Dr. Mark Hyman takes live questions from his community. For a chance to speak with Dr. Hyman during a future Ask Mark Q&A, text your question to 413-225-8995 using the hashtag #AskMark
Topics covered in this episode include:
- The best and worst oils for cooking
- How to get involved in improving our food system
- Staying healthy on a vegetarian diet
- How medical students can work towards becoming physicians who understand larger systems issues
- How to get restorative sleep
- The #1 change Dr. Hyman would make to improve food policy
- Gluten, heartburn, and GERD
- High intensity exercise and autophagy
- What to eat to prevent diabetes
Mentioned in this episode:
Eat Fat Get Thin by Dr. Mark Hyman
Food: What the Heck Should I Eat by Dr. Mark Hyman
Food Fix by Dr. Mark Hyman
The UltraMind Solution by Dr. Mark Hyman
Food Fix Action Guide
Food Policy Action
Cleveland Clinic Center for Functional Medicine Patient Programs
Chicago Food Policy Action Council
Karen Washington, Rise and Root Farm
Ron Finley, Gangsta Gardener
The Moral Determinants of Health by Donald M. Berwick, MD, MPP
Institute for Functional Medicine
Cleveland Clinic Center for Functional Medicine
Dr. Hyman’s Sleep Master Class
Dr. Hyman’s 10-Day Reset
Dr. Hyman’s 10-Day Reset: How To Do The 10-Day Reset (Without the Kit)
Virta Health
See acast.com/privacy for privacy and opt-out information.
MInd Pump
Podcast Notes Key Takeaways * It’s important to get a proper assessment before starting a routine because everyone has different imbalances and needs + “The right exercise for somebody may be the wrong exercise for someone else” – Sal Di Stefano * Step 1) Figure out of your Total Daily Energy Expenditure (TDEE) + That’s how many calories your body burns on a daily basis. People are terrible at predicting how many calories they need so it’s important to figure out your TDEE. * Step 2) Get your hormone and nutrient levels tested + Your hormones can actually tell you if your diet and exercise routine are working for you * Step 3) Assessing your movement with proper priming + You can assess your movement with 3 tests: the wall test, the windmill, and a squat * Step 1) Building the foundation of strength + Strength is the foundation of every exercise * Step 2) Focusing on performance training + “Just having muscle isn’t enough, you need to be able to move well” – Sal Di Stefano * Step 3) Sculpting and shaping your body + Once you’ve built a foundation of strength and have worked on your performance training, then you can focus on sculpting your body
Read the full notes @ podcastnotes.org
In this episode, Sal, Adam & Justin detail the components necessary to get into the best shape of your life.
- Providing the solution for a complex and difficult problem. (4:44)
- The Mind Pump Philosophy. (7:15)
- The importance of a proper assessment before you start a routine. (9:14)
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- Step #1 - Figuring out of your Total Daily Energy Expenditure (TDEE). (12:22)
- Step #2 - Getting your hormone/nutrient levels tested. (15:54)
- Step #3 - Assessing your movement with proper priming. (23:15)
- The Workout. (29:38)
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- Step #1 - Building the foundation of strength. (30:04)
- Step #2 - Focusing on performance training. (34:32)
- Step #3 - Sculpting and shaping your body. (38:32)
- Consistency is key! (43:55)
- Creating excitement with your training. (46:06)
- Building the accountability piece with support and community. (47:08)
- The MAPS Super Bundle Promotion. (48:57)
Related Links/Products Mentioned
- June Promotion: MAPS HIIT ½ off! Promo code “HIIT50” at checkout
- Visit Everly Well for an exclusive offer for Mind Pump listeners! Code “mindpump” at checkout
- Visit ZBiotics for an exclusive offer for Mind Pump listeners!
- MAPS Super Bundle Special – **Promo code: (SUMMERBUNDLE) at checkout
- MAPS Total Daily Energy Expenditure Calculator
- MAPS Prime Webinar
- Is Warming Up Before A Workout Necessary? - Mind Pump Blog
- NEAT- Walmart Diet Secret- Do this INSTEAD of cardio – Mind Pump TV
- Mind Pump #1027: 3 Steps To Speed Up Your Metabolism
- Mind Pump TV - YouTube
- Mind Pump Podcast - YouTube
- Mind Pump Free Resources
Diet Doctor
Podcast Notes Key Takeaways * Politics played as much a part in developing the American Dietary Guidelines as science * Surveys by the CDC showed Americans aren’t healthier, they are getting fatter and sicker * The AD guidelines won out over The Food Nutrition Board’s two simple recommendations: + 1. Eat a variety of foods for adequate nutrition + 2. Eat a diet that won’t make you fat * The one-diet-is-right-for-everyone is a mistaken concept * If you’re getting fat on a low-fat diet, it’s the wrong diet for you! * When choosing a diet, find one that focuses on essential nutrition and metabolic health * Before worrying about diseases people might get in 30 years, nutritionists and doctors should concentrate on adequate protein and essential minerals and vitamins on an every day basis * “My dream is that when people walk into a doctor’s office with a disease or sickness, that they get offered dietary advice FIRST” – Adele Hite
Read the full notes @ podcastnotes.org
In this interview, we dissect the dietary guidelines from an angle many have not heard before, and we delve into topics where myths are widespread such as vegetable oils, gluconeogenesis and more.
Many people like catchy sound bites. Many like separating the world into "good" and "bad." Not Adele Hite. She has made it her mission to ensure we question dietary dogma, accept nothing at face value, and understand the science behind our beliefs. And, she keeps us focused on the implications of all this, too.
Warning: listening to this episode may open your eyes to a more careful interpretation of nutrition research!
Genius Life
Podcast Notes Key Takeaways * Although the carnivore diet has been great for Shawn, he says that not everyone will see the same effect from going on the diet. Different people need different foods. + “I don’t think fruits and vegetables are inherently bad…I just think some people tolerate them better than others” – Shawn Baker * So what should people be eating exactly? We don’t know. + “This is a hard thing. Nutrition is extremely hard.” – Shawn Baker * When it comes to foods that cause allergies, red meat is almost always on the bottom of the list + “Red meat seems to be like that safe baseline food” – Shawn Baker - Start with only eating red meat, and then slowly add different foods one at a time to see how your body reacts * If you there’s a health problem that’s bothering you, don’t look at the carnivore diet as a last resort, try it early + “I think it’s something we should do early. If it works, great. If it doesn’t work, give it 90 days. It doesn’t work? Fine, we’ll move on to something else but I think it should be an early intervention for a lot of conditions.” – Shawn Baker - The carnivore diet has shown to be helpful for people with an autoimmune disease, crohn’s disease, mood disorders, and other health issues * Shawn argues that if everyone went vegan, people would be nutrient deficient in lysine, zinc, and other nutrients. People would also have to eat more calories to get the same amount of nutrition from animal meat + “People would be nutrient deficient, they’d be eating more calories, they’d be fatter than they are now. We wouldn’t be saving the planet.” – Shawn Baker * When it comes to greenhouse gases, the healthcare system produces 10% of our greenhouse gases while cows only produce 2%. + “So what’s non-sustainable is sick people…Sick people are the biggest environmental impact when it comes to greenhouse gases.” – Shawn Baker * “It’s really hard to get fat eating meat” – Shawn Baker + “Meat is the most satiating diet you’re going to find…protein is the most satiating macronutrient” – Max Lugavere
Read the full notes @ podcastnotes.org
Shawn Baker, MD is a board certified orthopedic surgeon, multi-sport world record holding Masters 50+ Athlete, and the author of The Carnivore Diet.
Diet Doctor
Podcast Notes Key Takeaways * We have a clear understanding of four mechanisms behind ketogenic diet: 1. Brain energy metabolism, 2. Neurotransmitters, 3. Adenosine receptor signaling, 4. Inflammation * Anti-catabolic effects of ketones are significant * Research on ketosis as it relates to epilepsy is much farther along and well understood than other neurological pathologies * There will be unique ketogenic strategies for different applications: diabetes, epilepsy, exercise performance, etc * Modified ketogenic diet approach may be advantageous for compliance and efficacy
Read the full notes @ podcastnotes.org
You can't look at the world of ketone research without seeing the impact of Dr. D'Agostino. Dom is the leading authority of how ketogenic diets and exogenous ketones impact brain health and function.
In this brief interview, we learn about Dom's research interests, and the important details of of how ketones protect the brain and where their clinical potential may lie.
Although our interview was cut short, Dom packs in a wealth of information about how we can use ketones to maintain brain health.
Found My Fitness - Rhonda Patrick
Podcast Notes Key Takeaways * Vitamin C is a potent antioxidant and supports many physiological processes including immune support, wound function, fatty acid metabolism, neurotransmitter production, blood vessel formation * Recommended intakes vary according to age, sex, and life stages but supplementing with vitamin C is generally safe, well-tolerated, and has low toxicity * Oral vitamin C and IV vitamin C are worlds apart in terms of biological activity – oral vitamin C is good for immune function while IV vitamin C is clinically therapeutic * Higher doses of vitamin C are associated with reduced risks of developing a vast array of acute and chronic diseases, ranging in severity * Low vitamin C intake and deficiencies impair biological processes and pose increased risk to health, such as decreased fat utilization and increased neurological disorders (e.g., Alzheimer’s) * Inconsistencies in study findings on the effect of vitamin C on health have to do with variations in administration, dose, duration, additional supplementation, and study design * Need future studies based on consistent study designs to formalize full potential of vitamin C on human health
Read the full notes @ podcastnotes.org
In this episode, Dr. Rhonda Patrick discuss all things vitamin C. This episode covers oral bioavailability, intravenous vitamin C bioavailability, immune cell function, common cold and other viral infections, lung function, sepsis, pneumonia, inflammation, intravenous vitamin C and cancer, role in exercise, safety concerns, and so, so much more!
Episode Timeline (abridged)
- 00:07:33 - Background on vitamin C
- 00:17:09 - Bioavailability of vitamin C [including dosing frequency]
- 00:22:53 - Vitamin C in the context of the common cold
- 00:28:09 - Vitamin C and lung function
- 00:35:54 - Vitamin C in the context of exercise
- 00:45:51 - Vitamin C and fatty acid oxidation, including relevance in obesity
- 00:48:44 - Vitamin C and the brain
- 00:51:15 - Intravenous Vitamin C and its use for the treatment of certain kinds of infection
- 00:55:33 - Intravenous Vitamin C and cancer
- 00:57:40 - Effect of Vitamin C on fertility and reproduction
- 00:58:36 - Intravenous vitamin C and cardiovascular health
- 01:00:42 - Vitamin C and inflammation
- 01:02:38 - Vitamin C’s mechanisms of action
- 01:08:34 - Intravenous and Oral vitamin C safety
- 01:10:20 - Vitamin C intake and kidney stone risk
- 01:13:57 - Conclusions
Get the full timeline, show summary, and all references for this episode by clicking here.
View our new 28-page vitamin C overview article with over 190 references by clicking here.
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BulletProof Radio
Podcast Notes Key Takeaways (David’s Immunity-Boosting Protocol) * Keep your vitamin D levels up * Intermittent fast * Keep your blood sugar levels low by avoiding sugary foods * Quercetin(500-600 mg, 1-2x a day) + Research indicates quercetin inhibits viral replication * Liposomal vitamin C (500 mg/day) * Alpha-lipoic acid (ALA) (0.5-1 g, 1-2x a day) + Data indicates ALA is helpful in fighting viral infections * Zinc(40 mg/day)
Read the full notes @ podcastnotes.org
In this special episode of Bulletproof Radio, microbiologist and geneticist David Sinclair, Ph.D., gives a thoroughly researched perspective on the coronavirus, plus concrete steps you can take and lifestyle changes you can make to potentially lower your own risk.
We cover food, fasting and fitness. A range of supplements. The research behind and benefits of a vaccine, the red tape of regulation, availability of home test kits, and much more.
David is a professor in the department of Genetics at Harvard Medical School and founding director of the Paul F. Glenn Center for the Biological Mechanisms of Aging at Harvard. He’s best known for his extensive research on lifespan extension and treatment of diseases for aging. He’s an award-winning researcher whose work on resveratrol, NAD, and reprogramming to reverse aging have been widely hailed as major scientific breakthroughs.
“Before this [coronavirus] happened, it was pretty obvious to me as someone who was already working in a company that was detecting viruses that these things were going to attack,” David says.
Listen on for an in-depth discussion of recent coronavirus research and the COVID-19 strain that’s making its way around the world.
Enjoy the show!
- Get links, resources and show notes at Dave.Asprey/podcasts.
- Watch the Instagram live Q&A video of Dave and David Sinclair, Ph.D., on YouTube.
Low Carb MD
Podcast Notes Key Takeaways * Most doctors lack adequate nutrition training * Nutrition science requires disagreement to progress * A calorie is not a calorie—the calories you get from a cookie evoke a completely different response than the calories you obtain a piece of meat * Jason has a different viewpoint than most when it comes to diabetes treatment; most notably, type 2 diabetics shouldn’t take insulin * “There are a huge number of potentially life-changing benefits that you get from fasting”– Jason Fung
Read the full notes @ podcastnotes.org
We are honored to be joined again by the legendary Dr. Jason Fung. We have all benefited greatly from his work and from the times in the past when he has joined us to share his insights on this podcast. In this episode, he has returned to discuss the importance of an open dialogue in the medical community, the necessity of letting the scientific method work unhindered by bias, and the negative effect of paid product endorsements in the medical profession (or any profession for that matter). Additionally, we discuss the many benefits of time-restricted eating and fasting. Thanks for listening in!
Contact Info:
Dr. Jason Fung:
- Website: https://thefastingmethod.com/
Low Carb, Denver 2020:
- https://lowcarbconferences.com/
Dr. Brian Lenzkes:
- Website: http://www.lowcarbadvisor.com/
Dr. Tro Kalayjian:
- Website: https://www.doctortro.com/
Rich Roll Podcast
Podcast Notes Key Takeaways * Blue zone populations don’t strive for longevity; it’s a product of their environment * Blue zone populations: + Have a strong sense of purpose & responsibility + Eat mostly whole plant-based foods + Live lives filled with social connection + Tend to eat with their families, cook instead of eating out, and consume their food in an 8-hour window * The 9-step formula for increasing happiness: + 1) Sleep more + 2) Eat a healthy breakfast (not cereal!) + 3) Incorporate more social interaction into your schedule + 4) Find time to give back & volunteer + 5) Take more naps + 6) Work less + 7) Belong to a faith + 8) Limit social media and TV use to 0.5 hours/day + 9) Exercise for an hour every day * “The four key ingredients to happiness are someone to love, something to do, something to look forward to, and something to give back”– Dan Buettner
Read the full notes @ podcastnotes.org
“The more things for which you develop a fondness the richer the life you live.”
Dan Buettner
Chances are you've heard the term Blue Zones, coined in reference to five hidden slivers of the world that boast the highest per capita populations of centenarians — people who thrive to 100 and beyond.
Places where people forgot to die.
This is the work of Dan Buettner.
A true renaissance man, Dan is a National Geographic Fellow, longevity expert and world explorer with 3 endurance cycling world records to his name. A multiple New York Times bestselling author, he's a seemingly constant presence on the TODAY show, has appeared on Oprah twice and has been profiled on every respected global media outlet, from CNN to David Letterman.
Over the last decade Dan has delivered more than 500 keynotes, including speeches for Bill Clinton’s Health Matters Initiative, Google Zeitgeist, and TEDMED. His TED Talk “How to live to be 100+” has been viewed over 4 million times.
The Blue Zones Kitchen is Dan's latest New York Times bestseller. Technically a cookbook with over 100 recipes inspired by decades of research studying Blue Zones cultures, Dan elevates the genre with extraordinary photography and an anthropologist's lens on the specific foods, cooking methods and lifestyle practices proven to increase longevity, wellness, and mental health.
In addition, Dan is the founder of Blue Zones Project, a community well-being improvement initiative designed to help people live longer and better through community transformation programs that lower healthcare costs, improve productivity, and boost national recognition as great places to live, work, and play.
Long time listeners will remember Dan's podcast debut (RRP #139), where we explored Dan's adventurous backstory, his fascination with longevity and the research behind all things Blue Zones.
Our second conversation (RRP #323) focused on the nature of not only living long, but living well — a dissection of the habits and practices that produce that which we seek most — happiness.
Today we synthesize all of it in a primer on how to live a long and fulfilling life.
Not surprisingly, it begins with food. It extends to building better communities. It's underscored by finding purpose. And sharing what you've learned for the betterment of others.
The visually inclined can watch it all go down on YouTube. And as always, the audio version streams wild and free on Apple Podcasts and Spotify.
Hero, friend and mentor, Dan is a true visionary whose life and work has positively, permanently and quite unequivocally improved the well being of millions.
I love this man. I aspire to his level of impact. And it's an honor to share his powerful message with you today. May you take his wisdom to heart.
Peace + Plants,
Listen, Watch & Subscribe
Apple Podcasts | YouTube | Spotify | Stitcher | Google Podcasts
Thanks to this week’s sponsors
Four Sigmatic: Nutritious and delicious mushroom brews and elixirs made with only the highest quality adaptogens and easy to take on the go. To try ‘em out visit foursigmatic.com/roll and use the discount code ROLL to get 15% off ALL PURCHASES.
Health IQ: Health IQ uses science & data to secure lower rates on life insurance for people committed to living well. To see if you qualify, go to healthiq.com/RICHROLL and take their Health IQ quiz. Depending upon your score, as well as other related qualifying factors, you can save up to 41% on your life insurance premiums compared to other providers. There’s no commitment, and you’ll learn even more about potential opportunities to be rewarded for your commitment to living healthy.
Squarespace: Make your next move with Squarespace and start building the website of your dreams. Start your free trial site today and get a free domain if you sign up for a year at squarespace.com/richroll. Listeners of the podcast can even save 10% off their first purchase when they use the offer code RICHROLL at checkout.
Note: One of the best ways to support the podcast is to support the sponsors. For a complete list of all RRP sponsors and their respective vanity URLs and discount codes, visit my Resources page and click "Sponsors".
SHOW NOTES
Check out Dan's latest, The Blue Zones Kitchen: 100 Recipes to Live to 100
- Connect With Dan: Blue Zones Website | Facebook | Twitter | Instagram
- Book: The Blue Zones*by Dan Buettner
- Book: The Blue Zones Solution*by Dan Buettner
- Book: The Blue Zones of Happiness*by Dan Buettner
- TED Talk: Dan Buettner: How to Live to 100+
- National Geographic: These Are the World’s Happiest Places
- National Geographic: These traditional diets can lead to long lives
- TODAY: What's the Secret To Happiness? Author Dan Buettner Reveals The Answer
- NY Times: The Island Where People Forgot to Die
- NY Times: My Dinner With Longevity Expert Dan Buettner (No Kale Required)
- Men's Journal: 9 Things Centenarians Do Regularly That Promote Longevity
- TODAY: Tips for living a longer, healthier life
- TODAY: Can the 'Blue Zones' lifestyle help Americans live past 100? This group tried it
- TODAY: 4 recipes from around that world that could help you live longer
- TODAY: ‘The Blue Zones Kitchen’ collects recipes of the world’s oldest people
Related Podcasts You Might Enjoy:
- RRP #139: Dan Buettner on How To Live To Be 100+
- RRP #323: Dan Buettner: Lessons From The World's Happiest People
- RRP #352: Kathy Freston Is The Queen of Clean Protein
- RRP #498: David Sinclair, PhD Wants To Cure Aging
Thanks to Jason Camiolofor production, audio engineering and show notes; Margo Lubin and Blake Curtis for video, editing and graphics; portraits by Ali Rogers; and theme music by Ana Leimma.
*Disclosure: Books and products denoted with an asterisk are hyperlinked to an affiliate program. We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.
for 1000s of delicious, customized plant-based recipes & so much more, check out our Plantpower Meal Planner
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Tell Your Friends & Share Online!
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Donate: Check out our Patreon account
Support The Sponsors: One of the best ways to support the podcast is to support our sponsors. For a complete list of all RRP sponsors and their respective vanity URLs and discount codes, visit my Resources page and click "Sponsors".
See acast.com/privacy for privacy and opt-out information.
Revolution Health Radio
Podcast Notes Key Takeaways * Studies suggest that three-quarters of all deaths are caused by ultra-processed foods * Ultra-processed foods—which drive obesity, heart disease, and diabetes— account for, on average, 60% of our caloric intake * Junk food (75%) and soda (10%)make up the majority of calories purchased through governmental support programs * Misinformation is rampant—many people try to eat healthy, but don’t know how * “The UN says we have 60 harvests left. Because of the way we farm, we’re basically running out of soil because we’re turning it into dirt, which can’t grow.” – Dr. Mark Hyman * The pesticides our food system utilizes have been linked to cancer, type 2 diabetes, neurodegenerative disease, and developmental disorders
Read the full notes @ podcastnotes.org
I’ve often said that health is not just an individual endeavor—a multitude of other factors contribute to it, including our food system. In this episode of Revolution Health Radio, I talk with Dr. Mark Hyman about his upcoming book Food Fix, which delves deeply into the problems in our food system and discusses how they can worsen global crises like the chronic disease epidemic, climate change, poverty, and more.
The post RHR: Fixing Our Broken Food System, with Dr. Mark Hyman appeared first on Chris Kresser.
High Intensity Health
Podcast Notes Key Takeaways * In animal models, the ketogenic diet upregulates innate immune system activity in lung tissue. Because of this: + The ketogenic diet may offer protection against influenza (and the coronavirus) + The ketogenic diet may be a viable treatment method for chronic Lyme disease * To further improve immune system health: + Get enough sleep + Use the sauna and expose yourself to cold temperatures + Supplement with vitamin A & vitamin D (2,500-1000 IU/day) as well as zinc (25 mg/day) + Supplement with a strain-specific probiotic; Mike recommends Myxoscience’s Probio Supreme
Read the full notes @ podcastnotes.org
This snippet is from a panel discussion at Metabolic Health Summit 2020 in Long Beach, CA. A participant asked a wonderful question about emerging trends in the realm of ketogenic diet applications and infectious disease.
Access all the Metabolic Health Summit Videos: http://bit.ly/39eCDv7
Check out the research from Yale University suggesting keto diet applications maybe helpful in the context of immune health: http://bit.ly/31CQvwe
MInd Pump
Podcast Notes Key Takeaways (The 5 Most Overrated Supplements) * 1) Branched-chain amino acids (BCAAs) * 2) Fat Burners * 3) Nitrous oxides boosters * 4) Testosterone boosters * 5) Collagen protein
Read the full notes @ podcastnotes.org
In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about how hip thrusts stack up compared to other compound lifts, what you should do if you have horrible all-round mobility, favorite go-to dishes that they cook at home, and whether massage guns are good for recovery or a just waste of money.
- Sal’s kerfuffle at the gym. (5:00)
- Sal’s honeymoon in Maui. (8:58)
- Adam living the #dadlife and his new normal when it comes to his fitness. (12:30)
- Justin is cutting down on the caffeine. (22:30)
- Why all CBD products are NOT created equal. (27:25)
- Mind Pump Recommends Babies on Netflix. (31:26)
- The ‘Influencers in the Wild’ page is blowing up! (40:32)
- Jay Shetty gets called out, what it means to be authentic & MORE. (42:44)
- Harry Weinstein gets convicted. (48:07)
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Quah question #1 - From listening to Mind Pump I have learned that compound lifts are essential for building strength and muscle. Do you consider the hip thrust to be in the same category or is it more of an accessory exercise for those seeking to develop their glutes? (51:44)
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Quah question #2 - If you have horrible all-round mobility should you focus on one area first and then move on to the next one once that is ok? Or should you do a bit on all the problem areas? (1:00:49)
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Quah question #3 - You guys talk about the importance of eating high-quality/healthy food, yet besides Doug, we rarely get to hear what any of you cook at home. What’s your favorite go-to dish that you cook for yourself at home? (1:11:01)
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Quah question #4 - Are massage guns good for recovery or a waste of money? (1:23:00)
Related Links/Products Mentioned
- February Promotion: MAPS Split ½ off! Code “SPLIT50” at checkout
- Visit NED for an exclusive offer for Mind Pump listeners!
- Raising An Emotionally Intelligent Child - Book by John Gottman PhD
- Babies | Netflix Official Site
- Mind Pump 1235: The 5 Most Overrated Supplements
- CBD (Cannabidiol) - What is it?
- Comedian exposes monk Jay Shetty
- 'A new day': Harvey Weinstein convicted, led away in cuffs
- How To Do A Barbell Hip Thrust The RIGHT Way! (FIX THIS!!!) - Mind Pump TV
- Why Your Butt Won't Grow: 3 Exercises to Wake Up Your Sleepy Butt - Mind Pump TV
- Prime Bundle | MAPS Fitness Products
- Early Time‐Restricted Feeding Reduces Appetite and Increases Fat Oxidation But Does Not Affect Energy Expenditure in Humans
- Mind Pump Free Resources
People Mentioned
- Jordan Harbinger (@jordanharbinger) Instagram
- Tank Sinatra (@influencersinthewild) Instagram
- Jay Shetty (@jayshetty) Instagram
- Bret "Glute Guy" Contreras (@bretcontreras1) Instagram
- Inspiration and Business (@lewishowes) Instagram
- Max Lugavere (@maxlugavere) Instagram
MInd Pump
Podcast Notes Key Takeaways * A high-protein diet aids: + Muscle-burning + Fat-burning + Muscle/bone loss with old age * Protein is the most thermogenic and satiating macronutrient. To facilitate weight loss, eat more protein. * For maximum benefits, aim to consume 1 gram of protein per pound of body weightper day (0.6-0.8 grams per pound of body weight at the minimum, even for women) * As best you can, try to get most of your protein from whole food sources. Then, use protein powders as necessary to fill in the gaps. * Overall, whey protein powder is most preferable (compared to plant-based and egg-based protein powders)
Read the full notes @ podcastnotes.org
In this episode Sal, Adam & Justin reveal why five of the most popular supplements may be a complete waste of money.
- The challenges that Mind Pump currently faces. (1:41)
- The 5 Most Overrated Supplements. (3:00)
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- Branched-Chain Amino Acids (BCAAs). (5:10)
- Fat burners. (14:18)
- Nitric oxide boosters. (20:45)
- Testosterone boosters. (26:37)
- Collagen protein. (31:24)
Related Links/Products Mentioned
- February Promotion: MAPS Split ½ off! Code “SPLIT50” at checkout
- Mind Pump 1227: The 5 Most Important Supplements to Take
- Therapeutic Use of Branched-Chain Amino Acids in Burn, Trauma, and Sepsis
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- Nitric oxide in adaptation to altitude
- Visit Everly Well for an exclusive offer for Mind Pump listeners! Code “mindpump” at checkout
- Mind Pump 1212: Seven Ways to Raise Your Testosterone Naturally
- Visit Four Sigmatic for an exclusive offer for Mind Pump listeners! Code “mindpump” at checkout
- Mind Pump 1220: The 4 Best Sources of Protein
- Mind Pump Free Resources
People Mentioned
- Ben Pakulski (@bpakfitness) Instagram