LET’S RESONATE! - SoundSage

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In this episode, we chat with Pixie Le Knot. Pixie is a professional vegan contortionist who has starred in many films and series, such as Game of Thrones. She also is an animal rights activist, has her own little sanctuary and saves animals from gas chambers when she is not working or teaching.

00:00 Intro01:37 Contortion03:16 Pixie Showreel04:49 Saving animals05:15 Veganism09:57 Giving up cheese11:19 Rights violations in the dairy industry12:23 Claims about propoganda14:48 Animals hit by cars16:50 Family Inspiration17:54 Creating a sanctuary19:47 Doing sports with animals22:17 Personality of chickens24:12 Tips to improve flexibility

Where to find Pixie: https://www.instagram.com/pixieleknot/

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We are joined by Jamie Logan to discover ways we can speak up for the innocent00:00 Intro01:32 Vegan Awakening05:37 Path to activism14:42 Relationships20:30 Permissions to do street activism21:07 Gaslighting24:30 Perceived strictness from the vegan community27:02 Why does horse riding need to stop?29:18 Respect in activism32:20 Turning close ones vegan36:15 Identifying personal strengths37:06 Dangers in activism39:06 Where are the slaughterhouse workers?39:59 Non-vegans denying responsibility41:07 Why we need more activists?42:46 Are there correct settings for activism?44:48 Post-activism success46:00 Vegan world & lab-meat48:51 Changing the school system51:23 Top tips for activism53:34 Outro

Resources:

Where to find Jamie: https://linktr.ee/jamiescorner

3D-printed meathttps://www.redefinemeat.com/

Death of Regan Russell:https://en.wikipedia.org/wiki/Death_of_Regan_Russell

Relevant documentaries

http://www.nationearth.com/
https://watchdominion.org/
https://www.landofhopeandglory.org/

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We are joined by Dr Gil Carvalho, creator of Nutrition Made Simple on Youtube, to consider whether a number of common claims regarding heart disease & longevity are fact or fiction.

00:00 Coming Up 01:05 Intro 02:02 Do only small LDL particles can cause heart disease? 07:15 LDL-C & ApoB target 08:06 LDL versus LDL-C terminology 08:57 Did heart disease exist before the agricultural revolution? 11:04 Pleotropic effects 13:20 Heart disease is a lifelong disease 14:39 Is LDL-cholesterol not a problem on the ketogenic diet 17:28 Individual variability 19:36 Does low LDL-C increase mortality? 25:00 The balance of evidence 26:55 Does ApoB below 50 mg/dl stop plaque progression? 28:48 Is body building harmful for the heart? 31:30 Does fasting improve heart health? 36:28 Does protein restriction improve lifespan? 39:34 What nutrition study would Gil design? 41:50 Book recommendations 45:34 Personal goals in life 47:01 Breakfast ideas 48:58 The Nutrition Made Simple Team 51:45 Outro

Find Dr. Carvalho on:

YouTube: https://www.youtube.com/channel/UCosmc75v-B2Dk7GWyEyFFMw

Twitter: https://twitter.com/NutritionMadeS3

Facebook: https://www.facebook.com/DrGilCarvalho/#nutrition

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In this episode, we speak with African animal rights activist Toto Wanje about his inspirational story

00:00 Coming up

00:40 Intro

01:07 Experience killing duck

02:08 Other vegan awakenings

02:48 Hunting in Kenya

04:39 Explaining animal rights to other people from Africa

07:42 Travelling to Kenya

09:26 Explaining veganism to people from Africa

11:44 Is veganism about perfection?

20:24 Saving snails

25:32 Are Africans already plant-based?

30:35 Growing crops

34:01 Is it difficult to grow crops in Africa?

35:00 Is it fair to compare animal agriculture to human rights violations?

38:40 Do we need to eat animals out of survival?

40:48 Creating a vegan world

46:30 Other african activists

48:11 Should more Africans become vegan activists?

50:52 Solving starvation

54:43 Outro

Where to find Toto Wanje:

Website:https://totowanje.com/

Toto’s story: https://totowanje.com/beinspired/

Toto vegan helpsheet:

https://totowanje.com/wp-content/uploads/2023/04/Helping-You-Go-Vegan.pdf

Instagram: https://www.instagram.com/totowanje/

Tiktok: https://www.tiktok.com/@totowanje

Twitter: https://twitter.com/TOTOWANJE

Extra Resources:

Tweet by Nicholas Carter about Hemp: https://twitter.com/nicholasdcarter/status/1262807169310658561

How Many Animals Do We Kill Every Year?

https://bitesizevegan.org/quantifying-suffering-cruelty-by-the-numbers/

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In this episode, we are joined by Daniel “Danny” Ishay from Lifting Vegan Logic to learn about how to become logically & morally consistent through veganism!

00:00 Intro 01:31 Cognitive dissonance & family influence 04:11 Reverse-psychology 06:07 Due-diligence 08:03 Vegans exaggerating claims 10:46 Can 'mindful' non-vegans be taken seriously? 14:17 Dealing with vegetarians 15:29 Blaming everything on veganism 18:33 Poor iterations of vegan diets 23:02 Are beans & nuts a good protein source? 24:39 What is veganism? 26:03 Do crop deaths make vegans hypocrites? 30:45 Are smartphones vegan? 32:25 Is the Covid vaccine vegan? 33:54 Did God give us the right to slaughter animals? 37:06 Relations with non-vegan family members 41:57 Mental gymnastics 44:29 Why do we care about animals & sentientism 46:07 Influence on the vegan movement 47:04 Will the world become vegan in our lifetime? 51:48 Outro

Resources:

Where to find Daniel::https://linktr.ee/Lifting_Vegan_Logic

Support Daniel’s work: https://www.patreon.com/liftingveganlogic

Lifting Vegan Logic Videos Mentioned:

Vegan Gives Sarcastic Speech Against Vegans

https://www.youtube.com/watch?v=_V7UYSFFrUM

Why Veganism Makes Smart People Stupid

https://www.youtube.com/watch?v=BTP36z7Cot4

Why Spiritual People HATE Vegans | Ft. Sadhguru

https://www.youtube.com/watch?v=Rn4veBgMU18

We Need to Change the Definition of Veganism (Immediately)

https://www.youtube.com/watch?v=MyLs02klpss

Data on crop deaths

https://animalvisuals.org/projects/1mc/#n12

https://www.sciencedirect.com/science/article/abs/pii/000632079390060E#:~:text=The%20process%20of%20harvesting%20itself,predation%20pressure%20on%20the%20mice.

Is the Covid vaccine vegan?

https://www.youtube.com/watch?v=GxzereyQPeQ

Nervous system development in the Pacific oyster, Crassostrea gigas (Mollusca: Bivalvia)

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5896133/

Cholesterol from plants:

https://avantilipids.com/product/700100

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In this episode, we dive into the lies that created the alkaline fad diet and Liver King charlatan with Patrick Elliott, BSc, MPH. Patrick also explains how to spot nutribollocks online to become immune to quackery. Let's learn!00:00 Intro00:31 Misinformation on the alkaline diet05:41 Why do people see some foods as "alkaline"?12:05 Sodium Bicarbonate15:22 The Liver King Lie18:10 Spotting Nutribollocks27:27 Outro

Where to find Patrick Elliott, BSc, MPH: https://linktr.ee/justhealthinfo

References:Alkaline diet article on My Nutrition Science:1. https://mynutritionscience.com/misinformation/alkalinecancer/About the controversial creator of the alkaline diet:2. https://en.wikipedia.org/wiki/Alfredo_Bowman3. https://allthatsinteresting.com/dr-sebiBlood pH4. https://www.ncbi.nlm.nih.gov/books/NBK507807/#:~:text=In%20the%20absence%20of%20pathological,Why%20this%20number%3F5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4670772/6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4566456/#:~:text=Acidemia%20is%20defined%7. 20as%20a,when%20compensatory%20measures%20become%20overwhelmed.7. https://www.ncbi.nlm.nih.gov/books/NBK545269/#:~:text=Introduction,spectrum%20of%20acid%2Dbase%20disorders.Research on Alkaline Diet:8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4916623/9. https://link.springer.com/article/10.1007/s001980170095Article on Acid forming foods:10. https://www.sciencedirect.com/science/article/pii/S0021925818887385Dr. Sebi Alkaline Diet Food List 11. https://alkalineveganlounge.com/dr-sebi-alkaline-diet-food-list/Meta-Analysis on Alkaline Diet 12. https://pubmed.ncbi.nlm.nih.gov/35307716/PRAL 13. https://pubmed.ncbi.nlm.nih.gov/30737117/#:~:text=In%20general%2C%20foods%20rich%20in,renal%20acid%20load%20(PRAL).IOC consensus statement: dietary supplements and the high-performance athlete14. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5867441/SSaSS Trial15. https://www.nejm.org/doi/10.1056/NEJMoa2105675Global Burden of Disease (Salt)16. https://www.healthdata.org/results/gbd_summaries/2019/diet-high-in-sodium-level-3-risk#:~:text=Summary%20In%202019%2C%20a%20diet,risk%20factor%20for%20attributable%20DALYs.Liver King17. https://www.training121.com/post/nutribollocks-online-nutrition-misinformation18. https://www.sciencedirect.com/science/article/pii/S0955395923000282Salt Fix Review on Red Pan Reviews: 19. https://www.redpenreviews.org/reviews/the-salt-fix/Health benefits of a plant-based dietary pattern:20. https://pubmed.ncbi.nlm.nih.gov/26853923/21. https://academic.oup.com/advances/article/10/Supplement_4/S404/5624065?login=falseAdditional reading: Facts about Metabolic Acidosis and Chronic Kidney Disease:https://www.kidney.org/atoz/content/facts-about-metabolic-acidosis-and-chronic-kidney-diseaseBiochemistry of exercise-induced metabolic acidosishttps://journals.physiology.org/doi/epdf/10.1152/ajpregu.00114.2004Influence of Dietary Acid Load on Exercise Performancehttps://journals.humankinetics.com/view/journals/ijsnem/27/3/article-p213.xmlRead This, Not That: The Hidden Cost of Nutrition Misinformation Stephan Guyenethttps://asteriskmag.com/issues/2/read-this-not-that-the-hidden-cost-of-nutrition-misinformation

Patrick’s articles for My Nutrition Science:

https://mynutritionscience.com/misinformation/soy-testosterone/

https://mynutritionscience.com/misinformation/alkalinecancer/

Some of Patrick’s articles for Training121:

https://www.training121.com/post/can-vegans-match-omnivores-for-muscle-gainshttps://

www.training121.com/post/spotting-nutribollocks-online

Some of Patrick’s research:

https://pubmed.ncbi.nlm.nih.gov/35452873/

https://www.mdpi.com/2072-6643/14/24/5371

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There is the common false belief that soy lowers testosterone around the world. In this episode, we dive into soy misinformation with Patrick Elliott, BSc, MPH. Let's learn!

Where to find Patrick Elliott, BSc, MPH:

https://linktr.ee/justhealthinfo

Patrick’s articles for My Nutrition Science:

https://mynutritionscience.com/misinformation/soy-testosterone/
https://mynutritionscience.com/misinformation/alkalinecancer/

Patrick’s articles for Training121:

https://www.training121.com/post/can-vegans-match-omnivores-for-muscle-gains
https://www.training121.com/post/spotting-nutribollocks-online

Patrick’s research:

https://pubmed.ncbi.nlm.nih.gov/35452873/
https://www.mdpi.com/2072-6643/14/24/5371

00:00 Intro | Patrick Elliott, BSc, MPH02:15 Why is soy relevant ?08:15 Soy & Breast Cancer12:18 Equol Producers16:17 Androgenic Hormones19:55 Oestradiol and Oestrone21:22 Does soy decrease testosterone?27:14 Does soy increase oestrogen?29:25 Other sources of plant based protein33:31 The limitations of the studies that support the claim37:02 Tofu 39:10 Outro

References:

Meta-analyses of lower likelihood of breast cancer for higher soy food/isoflavone intake:

2008 paper:

1.https://pubmed.ncbi.nlm.nih.gov/18182974/

2013 paper:

https://pubmed.ncbi.nlm.nih.gov/21113655/

2014 paper:

https://ncbi.nlm.nih.gov/pmc/articles/PMC3930722/pdf/pone.0089288.pdf

2019 paper (see Fig 3 for RR of 0.87):

4.https://reader.elsevier.com/reader/sd/pii/S0261561417314267?token=B71E40C2889BC54D3322BD5B2DE6D8A0641DB92C63BF7C58CD2B8FD6F13880FC4333CBF32DCD80C6F18742A94F056C94&originRegion=eu-west-1&originCreation=20230421123344

Equol

https://pubmed.ncbi.nlm.nih.gov/21092366/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4548170/

7.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5188409/#:~:text=Each%20gram%20of%20soy%20protein,provides%20about%2025%20mg%20isoflavones

8.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5136390/#:~:text=Sex%20Hormone%20Binding%20Globulin%20(SHBG)%20is%20the%20major%20sex%20hormone,free%20%5B1%2C%202%5D.

https://www.sciencedirect.com/science/article/pii/S0302283818305463?via%3Dihub

Couple of case-reports

https://www.sciencedir ect.com/science/article/abs/pii/S1530891X20433038

11.https://www.sciencedirect.com/science/article/abs/pii/S089990071000359X

Meta-analysis on soy & testosterone

12..https://www.sciencedirect.com/science/article/pii/S0890623820302926?via%3Dihub

Meta-analysis on soy & oestrogen

13.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2691652/pdf/dmp010.pdf

Umbrella Review (Soy and Isoflavone Consumption and Multiple Health Outcomes)

14.. https://pubmed.ncbi.nlm.nih.gov/31584249/

Quorn Study

https://pubmed.ncbi.nlm.nih.gov/36822394/

Limitations of the small studies that appear to support the claim

https://pubmed.ncbi.nlm.nih.gov/17416779/
https://www.nature.com/articles/1601495

Images:

https://www.ahajournals.org/doi/10.1161/STROKEAHA.120.032042
https://www.mdpi.com/2072-6643/11/9/2231

More about phytoestrogens:

https://www.sciencedirect.com/science/article/abs/pii/B978012811410000060X

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We are joined by Stefano Rinaldo “Vegan Calisthenics Coach” to talk about defending animals using calisthenics "bodyweight training" as a tool for vegan activism.00:00 Intro | Stefano Rinaldo07:52 Becoming vegan10:00 Negative perceptions of veganism19:01 Strategies for activism24:33 Do athletes fear going vegan ?29:03 Is Novak Djokovic vegan ?30:34 Will the world become vegan in our lifetime ? 36:57 Top Nutrition Tips for Vegan Calisthenics Athletes42:51 One-Pot Recipe43:46 How long to build muscle ?47:21 Dealing with trolls on social media51:35 OutroStefano’s Instagram: https://www.instagram.com/stefanovegancalisthenics/reels/?hl=enStefano’s Facebook: https://www.facebook.com/stefano.rinaldo.50

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We are joined by Dr Matthew Nagra to dive into animal-free nutrition. We take a dive into conditionally essential amino acids, wound healing, depression, vitamin B12, gut health and debunk a few claims along the way. Let's learn 00:00 Intro00:43 Are conditionally essential amino acids ever essential ? 03:42 Are vegans at risk of reduced wound healing ?04:17 How much choline do we need per day ? 05:53 Claim: Aim for 2000 mg of choline per day (Dr Andew Huberman)07:14 Potential polymorphism for considerations08:16 Is elevated homocysteine a causal risk factor or a just a marker ?09:14 Claim: Vegan mothers have a placenta of a smoker (CarnivoreMD)15:46 Are vegans at risk of depression ? 20:08 Can we train our gut to get used to fibre ?24:07 How long can you survive without B12 ?25:37 The Blood Type Diet: Science or Fiction ? 28:12 Facts about Dr Matthew Nagra32:31 Outro References & Resources Mentioned:Concept of Conditionally Essential Amino Acidshttps://www.cambridge.org/core/books/abs/neonatal-nutrition-and-metabolism/conditionally-essential-nutrients-choline-inositol-taurine-arginine-glutamine-and-nucleotides/0378571060A6F0EEE8034DDA79CAEFF1Pregnancyhttps://link.springer.com/article/10.1007/s00404-020-05689-xhttps://obgyn.onlinelibrary.wiley.com/doi/10.1111/1471-0528.13280https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4561836/https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/overall-plantbased-diet-index-during-pregnancy-and-risk-of-gestational-diabetes-mellitus-a-prospective-cohort-study-in-china/B932430D76DCD86FA14C5363AF11893CVeChi Studieshttps://link.springer.com/article/10.1007/s00394-021-02753-3https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8157583/Choline Studieshttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC9303951/https://pubmed.ncbi.nlm.nih.gov/35575618/Facts on Cholinehttps://ods.od.nih.gov/factsheets/Choline-HealthProfessional/https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/cholinehttps://pubmed.ncbi.nlm.nih.gov/23193625/https://pubmed.ncbi.nlm.nih.gov/26886842/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2637180/The following paper is where the Choline AI came from:https://faseb.onlinelibrary.wiley.com/doi/10.1096/fasebj.5.7.2010061Video from Huberman Lab with the claim made on choline https://www.youtube.com/watch?v=E7W4OQfJWdwVegan sources of choline: https://www.pinterest.ch/pin/474426141997872811/Methylenetetrahydrofolate reductase (MTHFR) C677T polymorphism: epidemiology, metabolism and the associated diseaseshttps://pubmed.ncbi.nlm.nih.gov/25449138/#:~:text=The%20Methylenetetrahydrofolate%20reductase%20(MTHFR)%20C677T,on%20the%20geography%20and%20ethnicity.The Liver King Liehttps://www.youtube.com/watch?v=BKpmAGZQetchttps://pubmed.ncbi.nlm.nih.gov/36841216/Global Prevalence of Celiac Disease: Systematic Review and Meta-analysishttps://pubmed.ncbi.nlm.nih.gov/29551598/Paul Salodino & Liver King talking about selling supplementshttps://www.youtube.com/watch?v=eLTMuX5wloU

Mental Health & depressionhttps://www.tandfonline.com/doi/epdf/10.1080/10408398.2020.1741505?src=getftrhttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC3466124/https://academic.oup.com/nutritionreviews/article/80/2/242/6209457?login=trueKevin Klatt thread on choline: https://twitter.com/KCKlatt/status/1626246629941743617?s=20

Gut Health & Fiberhttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC3228670/#:~:text=A%20small%20percentage%20(3%2D11,diets%20without%20flatulence%2Dproducing%20components.https://www.sciencedirect.com/science/article/pii/S0002916522028131?via%3DihubLong-term irritable bowel syndrome symptom control with reintroduction of selected FODMAPshttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC5504379/The Blood Type Diet: Science or Fiction?https://drmatthewnagra.com/the-blood-type-diet-science-or-fiction/https://pubmed.ncbi.nlm.nih.gov/15229195/https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0084749

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We are joined by Dr Matthew Nagra to assess the claims made by the media that vegans are at risk of breaking bones & suffering strokes. 00:00 Intro00:28 Are vegans at risk of bone fractures ? 08:03 Calcium set tofu & fortified food as calcium sources09:47 Can you reach the calcium RDA wihtout calcium set tofu or fortified milk ?10:58 Best way to get adequate iodine 12:47 Are vegans at greater risk of haemorragic stroke ?16:53 OutroWhere to find Dr Matthew Nagra: https://linktr.ee/dr.matthewnagraBlog: https://drmatthewnagra.com/blog/Plant Based News video: https://www.youtube.com/watch?v=H_xdLuJtim8Seed Oils Debate: https://www.youtube.com/watch?v=QGNNsiINehIhttps://www.youtube.com/watch?v=6wVlA4QXKTQReferences: Bone Health: Oxford EPIC-Studyhttps://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-020-01815-3Positive associations between plant based diet and bone health: https://pubmed.ncbi.nlm.nih.gov/36856795/https://www.frontiersin.org/articles/10.3389/fnut.2022.1083685/fullDietary patterns and hip fracture in the Adventist Health Study 2: combined vitamin D and calcium supplementation mitigate increased hip fracture risk among veganshttps://pubmed.ncbi.nlm.nih.gov/33964850/Low Vitamin D blood levels in EPIC-Oxfordhttps://academic.oup.com/ajcn/article/100/suppl_1/469S/4576666https://pubmed.ncbi.nlm.nih.gov/20854716/Additional Article by Vegan Health on the study:https://veganhealth.org/bone-fractures-among-u-k-vegans-part-1/Dr Avi video: https://www.youtube.com/watch?v=9RULbeJnfIg&t=2616s&ab_channel=AviIodine:Iodine Content of Selected Foods: https://ods.od.nih.gov/factsheets/Iodine-HealthProfessional/High prevalence of iodine deficiency: https://www.aerzteblatt.de/int/archive/article/215079Stroke:Risks of ischaemic heart disease and stroke in meat eaters, fish eaters, and vegetarians over 18 years of follow-up: results from the prospective EPIC-Oxford studyhttps://www.bmj.com/content/366/bmj.l4897Vegetarian diet and incidence of total, ischemic, and hemorrhagic stroke in 2 cohorts in Taiwanhttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC7220235/#:~:text=Conclusion,of%20ischemic%20and%20hemorrhagic%20strokes.Meta-analysis mentioned: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8471883/#:~:text=The%20meta%2Danalysis%20illustrated%20no,the%20risk%20of%20incident%20stroke.Competing risks: Coronary heart disease incidence and competing risks: an important issue:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5545184/Couple of other papers that mention competing risks: https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-021-02014-4https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7523882/

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We are joined by Dr Matthew Nagra to look at whether the main chronic diseases (cancer, diabetes & cardiovascular disease) can be cured or reversed by nutrition. We also take a dive into how we can infer causality from epidemiological studies using the Bradford-Hill viewpoints. Let's learn!

00:00 Intro | Dr Matthew Nagra04:54 Naturopathy 08:04 Can you cure diabetes ?10:35 Can you reverse heart disease ?14:17 Can diabetics with normal BMI get diabetes remission ?15:44 Can we cure cancer using diet ?18:02 Determining causality from epidemiology 21:36 The Bradford Hill Viewpoints25:53 Outro

Where to find Dr Matthew Nagra: https://linktr.ee/dr.matthewnagraBlog: https://drmatthewnagra.com/blog/Plant Based News video: https://www.youtube.com/watch?v=H_xdLuJtim8Seed Oils Debate: https://www.youtube.com/watch?v=QGNNsiINehIhttps://www.youtube.com/watch?v=6wVlA4QXKTQInstagram Live with Science by Jae: https://www.instagram.com/p/CluOutSgLgm/?utm_source=ig_web_copy_linkReferences: Heart Disease: Studies mentioned by Matt:Esselstyn trial: https://pubmed.ncbi.nlm.nih.gov/7500065/Ornish trial: https://pubmed.ncbi.nlm.nih.gov/1973470/Practical, Evidence-Based Approaches to Nutritional Modifications to Reduce Atherosclerotic Cardiovascular Disease: https://pubmed.ncbi.nlm.nih.gov/35284849/Eradicating the Burden of Atherosclerotic Cardiovascular Disease by Lowering Apolipoprotein B Lipoproteins Earlier in Lifehttps://www.ahajournals.org/doi/10.1161/JAHA.118.009778Debunking heart disease reversal claims: https://www.youtube.com/watch?v=3MtmBZ-YN9Uhttps://www.youtube.com/watch?v=Fc1cSBvlU00Diabetes: User’s guide for the remission of type 2 diabetes: https://www.canadianjournalofdiabetes.com/action/showPdf?pii=S1499-2671%2822%2900404-XThe Personal Fat Threshold Hypothesis: https://pubmed.ncbi.nlm.nih.gov/25515001/Cancer: Practical, Evidence-Based Approaches to Nutritional Modifications to Reduce Atherosclerotic Cardiovascular Disease: An American Society For Preventive Cardiology Clinical Practice Statement: https://pubmed.ncbi.nlm.nih.gov/35284849/Soy & breast cancer: https://pubmed.ncbi.nlm.nih.gov/35241506/#:~:text=The%20data%20were%20indicative%20of,menopausal%20and%20post%2Dmenopausal%20women.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3374736/Plant based indices & cancer: https://pubmed.ncbi.nlm.nih.gov/36443779/https://pubmed.ncbi.nlm.nih.gov/34791008/Causality:Bradford-Hill Viewpoints: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4589117/Concordance between RCT’s & prospective: https://www.bmj.com/content/374/bmj.n1864Supplementary table: https://www.bmj.com/content/bmj/suppl/2021/09/29/bmj.n1864.DC1/schl063523.ww.pdf

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Jake Yeboah talks about calisthenics, ethics and gives some planche tips. Let’s learn! Enjoy.

00:00 Intro
02:02 Microbiology & methanotrophs
03:52 Transition to veganism
06:25 Eating as a vegan calisthenics athlete
11:51 Inspiring change
12:50 Learning the planche
16:50 Requisites for planche training
21:28 Key strength principles
24:09 Specificity
25:12 Future Goals
27:28 Tips for time management
30:37 The Chimp Paradox
32:48 The Meaning of Life
34:32 Setting an example
37:20 Where to find Jake ?
38:32 Outro

Where to find Jake:

Website: https://jackedcalisthenics.com/

Instagram: https://www.instagram.com/thejackedve...

Discord: https://linktr.ee/thejackedvegan

Other places to find Jake: https://linktr.ee/thejackedvegan

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Dr Faraz Harsini talks about speaking up for the voiceless, animal rights and alternatives to animal testing.

ʺDr. Harsini is a highly accomplished individual who has been a vegan and animal advocate for over a decade. He holds a BSc in chemical engineering, an MSc in biotechnology, and a Ph.D. in Cell Physiology and Molecular Biophysics. Dr. Faraz has received numerous awards and recognition for his scientific and advocacy achievements, including NIH Student Leadership awards. He is the founder and CEO of Allied Scholars for Animal Protection. He organizes Anonymous for the Voiceless in Austin and Houston. He is also a mentor at Challenge 22 and Animal Activism Mentorship. Dr. Faraz collaborates with organizations such as PETA and the Physicians Committee for Responsible Medicine to advocate for animal rights and alternatives to animal testing. He is also a passionate human rights activist, who shares his experiences of various forms of oppression, including being an immigrant and a member of the LGBTQ community. ʺ

00:00 Intro
01:11 Dr Faraz Harsini & Animal Rights
05:54 Lack of reasons not to go vegan
09:15 Why is animal ethics important ?
15:28 Name the trait
17:06 Disconnect from plate
18:41 The false belief that you can kill something ethically
21:54 Society does not want us to be vegan
24:24 Changing habits
24:45 Is vegetarianism ethically the same as veganism ?
27:53 Backyard eggs
31:53 Animal Testing
34:50 Alternatives to animal testing
36:51 Limitations of animal testing
38:29 Elephant Man Clinical Trial
40:55 Texas Biomed Malpractice
42:42 Negative reactions to activism
44:47 Is it fair to compare animal farming to the holocaust ?
48:11 Best ways to speak up for the animals ?
50:39 Showing compassion in activism
55:09 Best situations for activism
58:16 Working for an NGO
01:01:35 Outro

Where to find Faraz:

https://www.instagram.com/dr_faraz_harsini/
https://twitter.com/DrFarazHarsini
https://www.youtube.com/c/DrFarazHarsini

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Dr Minil Patel explains how to get shredded, whilst living a life that matches your moral values.

00:00 Intro
00:59 Dr Minil Patel
02:21 Shift work
07:39 Decision to go vegan
10:34 Vegan Transition
12:44 Vegan Bodybuilding
14:17 Choosing a good plant-based meat alternative
15:34 Whole food sources of vegan protein
16:20 Example of a high protein vegan day
18:27 How much protein do we need ?
22:15 Are beans actually a good source of protein ?
24:35 Can you get used to more fibre ?
27:03 Confusion in nutrition & anecdotes
28:58 Do doctors need a certain minimum level of fitness ?
36:44 Best ways to educate the public about animal rights violations ?
42:42 Activism
47:16 Progess not Perfection
50:16 Vegan success stories
53:43 Vegan bodybuilders and the Liver King Lie

Where to find Dr Minil Patel: https://linktr.ee/drironjunkie

Men’s Health Article: https://www.menshealth.com/health/a29320980/weight-loss-vegan-cardio-resistance-workouts-six-pack-transformation/RNT Fitness

Dr Minil Patel Case Study: https://www.rntfitness.co.uk/minil-patel-vegan-doctor-transformation

The Sad Truth About The Meat You’re Eating For Protein: https://www.youtube.com/watch?v=6ID__KzV7yQ&t=1s

Akash Vaghela Transformation: https://www.youtube.com/watch?time_continue=1353&v=6v8TukpmmAA&embeds_euri=https%3A%2F%2Flinktr.ee%2F&embeds_origin=https%3A%2F%2Flinktr.ee&source_ve_path=MzY4NDIsMjM4NTE&feature=emb_title References:

Hadza & Fibre consumption: https://pubmed.ncbi.nlm.nih.gov/30511505/

Can we get used to fibre from beans ? https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3228670/

Number of Animals Killed to Produce One Million Calories in Eight Food Categories: https://animalvisuals.org/projects/1mc/

Crop deaths debunked by Earthling Ed: https://www.youtube.com/watch?v=0QTNgKpV_K4&ab_channel=EarthlingEd

Grass fed is not really grassfed, and does not justify murder either: https://extension.sdstate.edu/grass-fed-beef-understanding-terminology-conventionally-raised-beef-and-grass-fed-beef

The Liver King Lie: https://www.sciencedirect.com/science/article/pii/S0955395923000282?via%3Dihub

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Nick Hiebert @TheNutrivore explains how to identify quacks and charlatans, plus much more on not falling for misinformation.

00:00 Intro
00:48 The definition of a quack ?
02:51 How to know when you are speaking with a quack ?
04:28 Tip: Provide an alternative hypothesis
08:11 What makes a good hypothesis ?
12:26 Debate regrets
15:30 Epidemiological studies
17:31 Avoiding the Dunning–Kruger Effect
18:59 Evidence-based people to follow
21:06 Dream Study
22:55 Should we not trust science because of financial interests ?
23:57 How to read a research paper ?
25:57 Nick's favourite book
28:59 The meaning of life
31:11 Nick's future projects (including deleted book)

The Hitchhiker's Guide to Quack-Smashing https://www.the-nutrivore.com/post/the-hitchhiker-s-guide-to-quack-smashing

Where to find Nick: https://allmylinks.com/thenutrivore

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Nick Hiebert addresses some of the strange claims online with regard to consumption of animal foods, and much more. 00:00 Hong Kong has the longest life expectancy because they eat the most meat ? 04:31 New studies making the headlines 05:25 Comparison of different eating patterns 07:07 Most important factors for longevity 11:14 Taking glycine to overcome the reduced longevity of methionine in muscle meat 13:25 Which foods are the most nutrient dense and does it really matter ? 15:03 Are oysters vegan ? 21:43 Nick's supplements Nick’s article on the Sapien Diet: https://www.the-nutrivore.com/post/the-sapien-diet-peak-human-or-food-lies Other articles by Nick: https://www.the-nutrivore.com/blog Where to find Nick: https://allmylinks.com/thenutrivore Smoking & longevity: http://www.thefunctionalart.com/2018/07/visualizing-amalgamation-paradoxes-and.html Statistics on meat consumption around the world: https://www.nationalgeographic.com/what-the-world-eats/ Portfolio diet: https://www.mdpi.com/2072-6643/13/8/2850 Prospective Association of the Portfolio Diet with All-Cause and Cause-Specific Mortality Risk in the Mr. OS and Ms. OS Study: https://www.mdpi.com/2072-6643/13/12/4360 Measuring Burden of Unhealthy Behaviours Using a Multivariable Predictive Approach: Life Expectancy Lost in Canada Attributable to Smoking, Alcohol, Physical Inactivity, and Diet: https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1002082 --- Send in a voice message: https://anchor.fm/foolproofmastery/message

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Nick Hiebert “The Nutrivore” addresses the strange claims online with regard to vegetable oils, particularly seed oils.

00:00 Intro

07:04 Vegetable oils & health outcomes

10:51 Lipid oxidation & peroxidation

15:39 Lag time of LDl oxidation

16:59 Seed oils & skin cancer

18:49 Power of a study

21:58 P-values

23:07 Mendelian Randomization

26:15 Pleotropy

26:24 Why are seeds oils demonised so much on social media ?

28:15 Safety of canola oil (Dr. Mohammed S. Alo)

28:55 Misconceptions about the arachodonic acid pathway (Dr Gil Carvalho)

33:51 Food Elitism

34:39 Outro

A Comprehensive Rebuttal to Seed Oil Sophistry: https://www.the-nutrivore.com/post/a-comprehensive-rebuttal-to-seed-oil-sophistry#viewer-7m0a

Nutri-dex: https://www.the-nutrivore.com/nutri-dex

Is oxidised LDL a risk factor for heart disease ?

https://pubmed.ncbi.nlm.nih.gov/16949489/ Food Elitism Post by Food Science bae https://www.instagram.com/reel/Ch9-eZLAhqP/?utm_source=ig_web_copy_link Antioxidants & heart disease https://pubmed.ncbi.nlm.nih.gov/12652110/ https://pubmed.ncbi.nlm.nih.gov/9430400/ https://pubmed.ncbi.nlm.nih.gov/9458269/ Animals fats in the industry https://naldc.nal.usda.gov/download/IND43894118/PDF https://iopscience.iop.org/article/10.1088/1757-899X/444/7/072003 Are Seed Oils Inflammatory?! (The Evidence No One Shows) https://www.youtube.com/watch?v=-xTaAHSFHUU&ab_channel=NutritionMadeSimple%21 Theoretical pathway for omega-6 and omega-3 polyunsaturated fatty acids, https://www.researchgate.net/figure/Dietary-sources-and-general-metabolic-pathway-for-omega-6-and-omega-3-polyunsaturated_fig1_275836096

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In this interview, Jack Norris RD., head of vegan outreach, shares his knowledge on the basics of vegan nutrition. Jack became vegan in 1988, around 35 years ago. Jack has a no nonsense approach to nutrition. Jacks never exaggerates the benefits of plant based diets or makes unfounded claims. Jack just lets the science do the talking. Jack is a very good role model for all vegans to follow.

[00:00:00] Intro
[00:01:27] Ethics
[00:05:03] Parental responsibility
[00:09:28] The transition to veganism
[00:12:01] Travelling as a vegan
[00:14:14] Finding reasons not to go vegan
[00:16:41] Iron
[00:19:27] How much vitamin C do you need to increase iron absorption ?
[00:21:54] The main mistakes people make on a vegan diet
[00:22:54] Risks of whole food plant based & one meal a day
[00:24:21] Good habits
[00:25:20] B12 deficiency
[00:29:04] B12 supplementation is essential
[00:29:53] Is cyanocobalamin or methylcobalamin better ?
[00:33:42] Is spirulina a problem for B12 absorption ?
[00:34:53] Don’t be scared about B12
[00:35:56] Correcting B12 deficiency
[00:37:06] Time to replenish depleted B12
[00:37:56] Zinc deficiency
[00:41:29] Is a single brazil nut enough for your daily needs of selenium ?
[00:42:30] Benefits of multivitamins
[00:45:08] Calcium set tofu & fortified milk to boost your calcium intake
[00:46:02] How much calcium do you need daily ?
[00:47:53] How to get sufficient iodine ?
[00:48:20] Oxalates, green smoothies & kidney stones
[00:53:17] Is poor conversion of beta-carotene a problem ?
[00:54:27] Maximising absorption of beta-carotene
[00:55:08] Are vegans deficient in choline ?
[00:58:53] Eggs are easy to replace as a protein source
[00:59:46] Dangers of extreme vegan diets, such as raw vegan
[01:03:04] Are vegans more at risk of depression ?
[01:06:10] Celebrity vegan mistakes
[01:08:27] Confusion created by media
[01:10:32] Evolution & carb fearmongering
[01:11:10] Jack's view on whether vegans need to supplement with EPA & DHA for Omega-3
[01:14:10] Does an omega-3 deficiency exist ?
[01:21:13] Is DHA needed for proper brain development ?
[01:23:18] Should we raise our Omega-3 index ?
[01:26:56] Vitamin K2
[01:29:46] What to do if you want to be vegan but have multiple intolerances ?
[01:34:45] Lack of calories & amenorrhea
[01:37:54] Proper jaw development
[01:39:03] Jack's fitness regime & pickleball
[01:41:49] Outro

Vegan outreach

https://veganoutreach.org/

10 weeks to vegan

https://veganoutreach.org/10weeks-all/

Visit vegan health for evidence-based information

https://veganhealth.org/

Daily needs article

https://veganhealth.org/daily-needs/

Earthlings film http://www.nationearth.com/

Dominion film https://watchdominion.org/

UK film on animal farming https://www.landofhopeandglory.org/

Jack’s twitter: https://twitter.com/JackNorrisRD

Jack’s book: https://www.amazon.com/Vegan-Life-Everything-Healthy-Plant-Based/dp/0738214930

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In this series, Thomas Dayspring, M.D., one of the world's most recognised experts in lipidology, shares his breadth of knowledge on heart disease prevention. Part 4 covers strategies to maximise longevity and reduce your risk of heart disease.

00:00 Intro

01:34 Target ApoB & Temporality

04:07 Ketogenic diet

08:12 Lipoprotein(a) & aortic stenosis

14:44 Oxidized phospholipids on apolipoprotein B-100 (OxPL-apoB)

16:51 Getting tested

18:25 Are statins “natural”?

20:55 Combination therapies

23:31 Triglycerides

26:18 Non-HDL cholesterol

27:06 Why is there no guideline for triglyceride therapy ?

27:51 Risk factors for Alzheimer's disease

34:45 Protocol to treat elevated ApoB

41:22 Tom's favourite books & textbooks

45:13 Meaning of life

50:31 Tom's ApoB

53:18 Tom’s intermittent fasting

57:06 Tom's daily routine

1:00:14 Outro

Here are the key metrics to shoot for in your lipid panel following the heart disease masterclass with Dr Thomas Dayspring.

Gold standard measure for heart disease risk

ApoB less than 80 mg/dl,

For people at high risk, less than 50 mg/dl

If the ApoB test is not available, there a couple of metrics related to ApoB that you can use:

LDL-C less than 70-100 mg/dl,

For people at high risk, less than 55 mg/dl

non-HDL cholesterol less than 130 mg/dl

For people at high risk less than 70 mg/dl

Are you at risk of the lp(a) particle.

You only need to perform this once in your life. You are at risk if you reading is more than 30 mg/dL

Oxidized phospholipids on apolipoprotein B-100 (OxPL-apoB) could be a useful secondary test for those with high lp(a) to measure additional risk

You can also take phytosterol test (sitosterol, and campesterol) to check if you are hyper absorber of cholesterol. This is better than a genetic test

Triglycerides.

There is no guideline for triglyceride therapy, but a good value to shoot for could be:

less than 80-100 mg/dl

The human apolipoprotein E4 isoform (APOE4) is the strongest genetic risk factor for late-onset Alzheimer's disease (AD)

Give Tom a follow on Twitter: https://twitter.com/Drlipid

Other appearances from Tom:

Drive Podcast https://www.youtube.com/watch?v=PllTHYgWpuwWellness: Fact vs. Fiction https://podcasts.apple.com/us/podcast/a-masterclass-in-cholesterol-and-lipid-lowering/id1447250475?i=1000581954971Nutrition Made Simple lp(a): https://www.youtube.com/watch?v=-WRRyG8il4gDietary cholesterol: https://www.youtube.com/watch?v=GkWMDnTyxfoCoronary Calcium Score (CAC): https://www.youtube.com/watch?v=gxIeRUbHauw Narrative glossary on lipids provided by Tom: https://peterattiamd.com/glossary-lipids/

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In this series, Dr Thomas 'Tom' Dayspring, M.D., one of the world's most recognised experts in lipidology, shares his breadth of knowledge on heart disease prevention.

Part 3 covers the types of cholesterol lowering medication, as well as testing for hyper absorbers of cholesterol.

Plenty of Tom's personal illustrations, diagrams & graphics included. You can test your knowledge by having a go at the quiz below.

00:00 Intro
04:58 Cholesterol absorption in gut
06:22 Fecal excretion of cholesterol
06:54 Sterols & xenosterols
09:41 Niemann-Pick C1-Like 1 Protein & ATP-binding cassette transporter G5/G8
11:23 Synergy between NPC1L1 & ATP-binding cassette transporter G5/G8
12:47 Hyper absorption of cholesterol
13:19 Ezetimibe
14:09 Free cholesterol & cholesterol ester
16:13 CD36 Receptor for fatty acids
16:35 Cholesterol of hepatobiliary origin
18:15 Is dietary cholesterol a risk factor ?
18:50 Tests for hyper absorbers & phytosterols
20:02 Ezetimibe for hyper absorbers
21:27 Stanols, gut bacteria & benecol
24:59 Excess cholesterol within HDL particles in hyper absorbers
27:35 Ezetimibe as an add-on or first-line therapy
28:38 The failure of niacin & fibrates
29:27 Statins & the inhibition of cholesterol synthesis
30:35 Potential downsides to statins
34:23 Bempedoic acid
37:50 PCSK9 inhibitors for nightmare ApoB
45:56 Inclisiran PCSK9 (Leqvio)
47:24 Lipoprotein(a)
51:10 Outro

Interactive quiz: https://forms.office.com/Pages/ResponsePage.aspx?id=jM-h1o52h0GnOLblDE3rStdKkvg0Y_NMm65uD3dzrKpUNFFYNjZSTjZKUkRYNUVZWUpGMUw2RTIzSi4u Give Tom a follow on Twitter: https://twitter.com/Drlipid

Give Tom a follow on Twitter: https://twitter.com/Drlipid

Other appearances from Tom:

Drive Podcast

https://www.youtube.com/watch?v=PllTHYgWpuwWellness:

Fact vs. Fiction

https://podcasts.apple.com/us/podcast/a-masterclass-in-cholesterol-and-lipid-lowering/id1447250475?i=1000581954971

Nutrition Made Simple

lp(a): https://www.youtube.com/watch?v=-WRRyG8il4g

Dietary cholesterol: https://www.youtube.com/watch?v=GkWMDnTyxfo

Coronary Calcium Score (CAC): https://www.youtube.com/watch?v=gxIeRUbHauw

Narrative glossary on lipids provided by Tom: https://peterattiamd.com/glossary-lipids/

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In this series, Thomas Dayspring, M.D., one of the world's most recognised experts in lipidology, shares his breadth of knowledge on heart disease prevention. Part 2 covers lipid transport, cholesterol removal from cells & HDL cholesterol.

VLDL, LDL & chylomicron residence time [02:03]

Apolipoprotein B (ApoB) & atherosclerosis [04:24]

Where are VLDL and chylomicron particles made ? [05:13]

Structure and function of triglycerides [05:40]

Triglyceride hydrolysis, genetics & lipoprotein lipase [06:40]

Phospholipids, phospholipid transfer protein & HDL synthesis from ApoA-I [09:50]

Function of ApoB & ApoA-I in the body [10:48]

What happens to VLDL & chylomicron remnants ? [14:14]

The LDL receptor-related protein (LRP) [15:50]

Apolipoprotein E (ApoE) [16:10]

Hepatic lipase, removal of ApoE in VLDL and a route to LDL [17:30]

HDL as cholesterol acceptors [17:53]

How does a HDL particle get rid of its cholesterol ? [20:58]

Difference between the LDL receptor & LDL receptor related protein [25:43]

Total, indirect & direct reverse cholesterol transport [26:10]

Why did evolution make LDL circulate for 3-5 days ? [27:00]

The big picture on lipid transportation [27:28]

How the Framingham Study created the misconception that raising HDL “good” cholesterol is all that matters ? [30:50]

Results from other clinical trials & HDL-C fallacies [32:30]

Interactive Quiz: https://www.surveymonkey.com/r/9PNWN8F

Give Tom a follow on Twitter: https://twitter.com/Drlipid

Other appearances from Tom:

Drive Podcast

https://www.youtube.com/watch?v=PllTHYgWpuw

Wellness: Fact vs. Fiction

https://podcasts.apple.com/us/podcast/a-masterclass-in-cholesterol-and-lipid-lowering/id1447250475?i=1000581954971

Nutrition Made Simple

lp(a):

https://www.youtube.com/watch?v=-WRRyG8il4g

Dietary cholesterol:

https://www.youtube.com/watch?v=GkWMDnTyxfo

Coronary Calcium Score (CAC):

https://www.youtube.com/watch?v=gxIeRUbHauw

Narrative glossary on lipids provided by Tom:

https://peterattiamd.com/glossary-lipids/

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In this series, Thomas Dayspring, M.D., one of the world's most recognised experts in lipidology, shares his breadth of knowledge on heart disease prevention. Part 1 covers cholesterol, atherosclerosis, production of cholesterol in the brain, lipoprotein classification and much more. This masterclass is perfect for those who cannot attend a lipid and atherosclerosis fellowship.

Intro [00:00]
Dr Thomas (“Tom”) Dayspring, MD [00:57]
Tom’s passion for lipids & perfectionism [03:00]
The link between cholesterol & atherosclerosis [13:00]
Purpose of cholesterol in the body [14:02]
Cholesterol toxicity [15:31]
Function & production of lipoproteins [16:18]
Foam cells, fatty streaks & plaque progression within the heart [18:41]
Ischaemia & myocardial infarction [21:10]
Benefits of stopping cholesterol deposition early in life within the artery wall [22:20]
Denovo synthesis of lipoproteins [24:10]
The brain’s amazing capacity to produce cholesterol [24:50]
How the belief that cholesterol is needed for hormone regulation is leading to worse health outcomes in individuals [27:05]
Lipoprotein classification [30:00]
Outro [36:33]

Give Tom a follow on Twitter: https://twitter.com/Drlipid

Other appearances from Tom: Drive Podcast https://www.youtube.com/watch?v=PllTHYgWpuw

Wellness: Fact vs. Fiction https://podcasts.apple.com/us/podcast/a-masterclass-in-cholesterol-and-lipid-lowering/id1447250475?i=1000581954971

Nutrition Made Simple lp(a): https://www.youtube.com/watch?v=-WRRyG8il4g

Dietary cholesterol: https://www.youtube.com/watch?v=GkWMDnTyxfo

Coronary Calcium Score (CAC): https://www.youtube.com/watch?v=gxIeRUbHauw Narrative glossary on lipids provided by Tom: https://peterattiamd.com/glossary-lipids/

Cholesterol crystallisation: https://pubmed.ncbi.nlm.nih.gov/27332905/

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Florent has published a paper examining how we can replace physical activity in the gym with imaginary training and still get the same increases in strength. I came across his paper on imaginary training and got into contact as I had to find out more.

What is motor imagery ?
What is neuroplasticity ?
Current projects Imaginary training between sets ?
Should people use their imagination in the gym ?
In which other areas of life can visualisation help ?
Could people perform a whole workout in their minds and get stronger ?
How much imaginary training can we do without losing strength gains ?
Are we stronger with our eyes closed or open ?
Which time of day is it best to learn and visualise ?
Do action words have an effect on motor action ?
Aphantasia and the inability to visualise
Future areas of research

Where to find Florent ?

Florent Lebon is a professor at Uni of Burgundy with over 50 publications. His main research is focused on the effect of motor imagery on motor learning, performance and rehabilitation after peripheral and central nervous system injuries. His research encompasses behavioural and cognitive neuroscience and psychophysiology. The main goal is to understand the link between neural processes underlying motion (movement preparation, mental simulation and action language).

https://www.florent-lebon.com/phd-neuroscience

https://mobile.twitter.com/lebonflorent_

References:

https://www.ergo-log.com/traininginimagination.html
https://pubmed.ncbi.nlm.nih.gov/20508474/
https://www.researchgate.net/publication/364155264_Motor_imagery_training_is_beneficial_for_motor_memory_of_upper_and_lower_limb_tasks_in_very_old_adults
https://www.ergo-log.com/imaginarytrainingrealthing.html
https://www.frontiersin.org/articles/10.3389/fpsyg.2011.00194/full
https://journals.lww.com/nsca-jscr/Fulltext/2013/02000/The_Effect_of_Loss_of_Visual_Input_on_Muscle_Power.28.aspx
https://www.researchgate.net/publication/359819296_Time-of-day_effects_on_skill_acquisition_and_consolidation_after_physical_and_mental_practices
https://www.researchgate.net/publication/365018917_Does_the_motor_cortex_want_the_full_story_The_influence_of_sentence_context_on_corticospinal_excitability_in_action_language_processing

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What is motor imagery ?
What is neuroplasticity ?
Current projects Imaginary training between sets ?
Should people use their imagination in the gym ?
In which other areas of life can visualisation help ?
Could people perform a whole workout in their minds and get stronger ?
How much imaginary training can we do without losing strength gains ?
Are we stronger with our eyes closed or open ?
Which time of day is it best to learn and visualise ?
Do action words have an effect on motor action ?
Aphantasia and the inability to visualise
Future areas of research

Where to find Florent ?

https://www.florent-lebon.com/phd-neuroscience

https://mobile.twitter.com/lebonflorent_

References:

https://www.ergo-log.com/traininginimagination.html
https://pubmed.ncbi.nlm.nih.gov/20508474/
https://www.researchgate.net/publication/364155264_Motor_imagery_training_is_beneficial_for_motor_memory_of_upper_and_lower_limb_tasks_in_very_old_adults
https://www.ergo-log.com/imaginarytrainingrealthing.html
https://www.frontiersin.org/articles/10.3389/fpsyg.2011.00194/full
https://journals.lww.com/nsca-jscr/Fulltext/2013/02000/The_Effect_of_Loss_of_Visual_Input_on_Muscle_Power.28.aspx
https://www.researchgate.net/publication/359819296_Time-of-day_effects_on_skill_acquisition_and_consolidation_after_physical_and_mental_practices
https://www.researchgate.net/publication/365018917_Does_the_motor_cortex_want_the_full_story_The_influence_of_sentence_context_on_corticospinal_excitability_in_action_language_processing

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In this episode, David Fäh from the Bern University of Applied Sciences explains his opinion on whether supplements are necessary. We discuss a range of supplements, including iron, zinc, vitamin D, folate and more.

The overall verdict from David is that supplements can occasionally help based on the individual situation, such as during pregnancy. The most harm they will probably do is just to your wallet, but in certain cases fat soluble vitamins should be supplemented with more caution as we saw with vitamin D last time. The most important factors remain lifestyle factors related to an overall balanced diet & physical activity according to David.

Paper referenced at the start of the podcast with regard to sun exposure in Switzerland:

https://www.nature.com/articles/s41370-019-0137-2

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New interview with Gil Carvalho MD, PhD (whose Youtube channel is known as "Nutrition Made Simple") about the prevention of heart disease. Never be confused again heart disease again.

A common theme across Gil's videos on his channel has been strategies to prevent heart disease, the world's largest chronic disease. We bring together everything he has talked about in his channel in one video, plus much more. Topics covered include: Gil's explanation of atherosclerosis & why we tend to not see it in veins; optimal blood biomarker values to minimise risk; why ApoB may be the best measure of risk we currently have; the saturated fat threshold; the temporality component of heart disease; health promoting dietary patterns, salt alternatives & the future of food.

00:00 Gil Carvalho & Nutrition Made Simple

02:40 What is atherosclerosis ?

06:48 Lack of plaque in veins

10:05 Multifactorial disease

11:36 The difference between LDL & ApoB

16:00 Measurement units

20:17 Causality & risk reduction

26:10 Optimum ApoB

30:38 Why does saturated fat raise risk ?

33:33 Coconut & dark chocolate

36:30 Considering the food not just the nutrient

38:15 Replacement for saturated fat

41:30 Best replacements

43:31 Dietary habits & salt substitution

57:15 Future of food

01:02:38 Wrap-Up

Relevant Sources:

Difference between absolute & relative risk:

https://www.youtube.com/watch?v=vRRD8nXEyGM

How to read a lipid panel:

https://www.youtube.com/watch?v=4b1oj3scN7I&t=1s

Effect of dietary cholesterol on blood cholesterol:

https://www.youtube.com/watch?v=GkWMDnTyxfo

Saturated fat:

https://www.youtube.com/watch?v=mBFe1QattAU

Gil’s twitter: https://twitter.com/NutritionMadeS3

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In this episode, Jana Ade describes her journey to Zambia to complete her masters thesis project. Zambia has got significant resources, such as mines, but is still one of the poorest countries in the world.

Jana spent two months collecting data from different families in rural Zambia on how relationships within the household, breastfeeding behaviour & complementary feeding practice affect the growth of infants up to two years old. Certain areas of Zambia have stunting (reduced growth & cognitive development due to malnutrition) of nearly 50 %, so this is a critical problem that needs to be solved to help the people of Zambia leave the vicious cycle of malnutrition.

Certain mothers begin introducing food too early to children although they can recognise and understand the importance of breastfeeding on the healthy development of the infant. The WHO & Unicef recommend exclusive breastfeeding up to 6 months old, with the first initiation of breastfeeding by the mother to be carried out within one hour of birth
Certain families in Zambia favour ultraprocessed food, such as cookies (or other sweets) instead of whole food, such as fruits. Ultraprocessed food is often seen a status symbol due to being less available and more expensive. Switching calories from ultraprocessed foods to whole foods, whilst still ensuring that children get sufficient calories, is one of the most evidence based ways to improve health.
The food introduced to babies during weaning and thereafter mostly consists of Nshima. Nshima is the staple food of Zambia. It is a very thick porridge made from finely ground corn. It is very filling but does not promote a balanced diet.

These factors will need to be addressed in future interventions to reduce rates of stunting in Zambian children.

Jana also describes what is was like to live in Zambia. The people of Zambia left a significant mark on Jana, and she hopes to return their one day in the future.

Couple of extra questions from the listeners which Jana replied to me by message:

Is there any support for kids to correct this condition?

Jana: It’s hard to correct the condition since the nutrient deficiency establishes at the early age (1000 days of life). Even if you would feed a baby a proper diverse diet (after the second birthday) with sufficient nutrients the body could never compensate for the deficits already established and make up for the lost development. Therefore it’s crucial to have intervention programs / measurement which approach this time window.

Did you see any unorthodox practices with relation to feeding children in Zambia?

Jana: Fortunately I never observed any unethical or unorthodox feeding practices such as force feeding. Only one mother reported to force the baby to feed in case of sickness. This is because the child looses appetite when it’s sick and the possibility that the child could die is too high if it’s not eating.

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David Fäh explains whether large doses of vitamin D supplementation in a monthly or annual dose are a good idea to prevent the risk of falls and fractures in the elderly.

Daily supplementation versus irregular supplementation
The problem with higher doses of vitamin D
Can we get vitamin D through windows ?
Best stategies for the elderly to promote bone health

Vitamin D supplementation has not yet been shown to offer clinically relevant health benefits in terms of inflammation. On the contrary, studies with harder endpoints (e.g. fracture or mortality) have not shown benefits. Moreover, vitamin D supplementation carries risks. Very high doses or administration at intervals, e.g. as a monthly or annual bolus, may actually increase the risk of falls, fractures and possibly other adverse effects. Supplementation in people with values in the normal range is superfluous, and could even do harm in extreme cases.

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6689821/

https://www.sciencedirect.com/science/article/pii/S2213858718302651?via%3Dihub

https://pubmed.ncbi.nlm.nih.gov/20460620/

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David Fäh, Professor for Nutrition at the Bern University of Applied Sciences, answers some key questions when it comes to vitamin D, including:

Best times of day for sun exposure to produce vitamin D

How much skin do we need to expose to the sun ?

How skin colour can play a role in vitamin D production

Do clothes stop us producing vitamin D when we are outdoors ?

Does suncream stop the production of vitamin D ?

Role of cholesterol in vitamin D production

Do we need to dietary cholesterol to produce vitamin D ?

Sources:

The effect of sunscreen on vitamin D: a review - Neale - 2019 - British Journal of Dermatology - Wiley Online Library

Optimal sunscreen use, during a sun holiday with a very high ultraviolet index, allows vitamin D synthesis without sunburn - Young - 2019 - British Journal of Dermatology - Wiley Online Library

The Effect of Clothing on Vitamin D Status, Bone Turnover Markers, and Bone Mineral Density in Young Kuwaiti Females (hindawi.com)

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Dr Larry Rosen is international expert in the 'Psychology of Technology". He has published 7 books, including "The Distracted Mind', "iDisorder" & "Rewired". Dr. Rosen is grandfather, and Professor Emeritus and Past Chair of the Psychology Department at California State University. He is a research psychologist, computer educator and keynote speaker. He also writes a blog about his experience living with Parkinson's in Psychology today.

"An iDisorder is where you exhibit signs and symptoms of a psychiatric disorder such as OCD, narcissism, addiction or even ADHD, which are manifested through your use—or overuse—of technology."- Dr Larry Rosen

Can we actually multitask? Or is this an illusion?
The time lost by multitasking
Why multitasking may be detrimental to your mental health and productivity
How social media impacts your mind
How to avoid iDisorder
How to not let technology run your life
How to stay focused
Resetting your mind
Neuroplasticity
The difference between Parkinson's and Alzheimer's disease

Larry's website: http://drlarryrosen.com/

Larry's blog about Parkinson's on Psychology Today: https://www.psychologytoday.com/us/blog/rewired-the-psychology-technology/201912/scientist-grapples-parkinson-s-disease

Larry's twitter: https://mobile.twitter.com/drlarryrosen

Here are a couple of talks Larry has given in the past:

https://www.youtube.com/watch?v=n0OqA0pmAag&ab_channel=Wisdom2.0

https://www.youtube.com/watch?v=ivyQtk-5OZM&ab_channel=TEDxTalks

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In this episode, Jaebien "Jae" Rosario talks about how self-identity can create hidden bias & have an impact on discussion in science, particularly nutrition.

Jaebien Rosario is currently a masters student in philosophy at Chester University. He has degrees in psychology and philosophy, and has previously worked as a personal trainer and nutrition coach. His interest include science denialism, the philosophy of science, the sociology of science, and meta science. His previous and current research projects include research proposals for vitamin D trials, and participation in coalitions for addressing food insecurity in northeast Pennsylvania. Jae has a keen interest in public health and nutritional epidemiology. He is author of "Immune to Bullshit: Critical Thinking & Scientific Literacy".

Why many people with no credentials or experience in nutrition consider themselves to be capable of handing out nutrition advice, including your friends and family
Why may people adopt a fad or extreme diet to make themselves feel "special", satisfy their inner ego and stand out from the crowd
Ideological extremes and self-identification with a particular diet getting in the way of rational discourse pertaining to nutrition, by creating invisible blind spots in relation to critical thinking
When evidence is ignored, in the name of ideology or a social movement
The dangers of misinformation
How scientists can tackle misinformation, through utilising social media and becoming better story tellers
Why people may prefer to listen to advice from charlatans or contrarians, compared to scientists
The sociological and psychological considerations of nutrition
Healthy eating patterns versus diets
The successful adoption of science
How a lack of critical thinking and knowledge in the field can make someone believe in conspiracy theories, and that they can outsmart science
Why listening to anecdotes and opinions from other people is bound to lead to confusion in nutrition
What to do when you don't have time to do your own nutritional research

Jae's instagram: https://www.instagram.com/sciencebyjae/?hl=en

Jae's twitter: https://twitter.com/sciencebyjae

Jae's podcast: https://open.spotify.com/show/6P0o2LX4GqmFAF0XMZsxQW?si=3747358bf9f141e4

Jae's book: https://www.amazon.co.uk/Immune-Bullshit-Critical-Thinking-Scientific/dp/B09PM863WZ/ref=sr_1_1?crid=18RFTSJG8WRP9&keywords=immune+to+bullshit&qid=1642622895&sprefix=immune+to+bullshit%2Caps%2C44&sr=8-1

Jae's substack: https://sciencebyjae.substack.com/

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Interview with Dr Carmen Messerlian, Assistant Professor of Environmental Reproductive, Perinatal, and Pediatric Epidemiology at Harvard T.H. Chan School of Public Health

An environmental toxicant is any toxic substance produced by humans or introduced into the environment by human action. A lot of people throw around the term "toxin" nowadays. Toxins are substances created by plants and animals that are poisonous to humans, such as muscarine from poisonous mushrooms. Most of us are talking about are hormone disrupting chemicals, environmental chemicals or toxicants when we refer to toxins.

In this interview, Dr Carmen Messerlian, describes the main classes of toxicants: phthalates, phenols, flame retardants & teflon, where they are found, and how they may impact our fertility and ability to make offspring.

Topics covered:

The meaning of epidemiology
Sources of toxicant exposure in the natural, social and built environment
Classes of environmental toxicants
Biomarkers for exposure
The risks of personal healthcare products
The importance of lifestyle factors

Our fertility is decided not just by our own actions in the present, but it extends two generations ago in the past to the actions of our grandparents

We both agree that the key lifestyle factors, such as sleep, diet & physical activity are most important to having a healthy life. Focus on these. The stress of worrying about man-made chemicals in the environment that will always be there will do more damage than good to your life.

The blue zones are areas around the world where people seem to live longer with a large portion of centenarians. In Okinawa, they consume rice in almost every meal which contains arsenic, as well as fish, which contains mercury. Could it be that the benefits of the fish outweigh the negatives of the chemicals, or something else ?

Something the blue zones all have in common, is social connection. For example, in Okinawa, they have the moai. A social support group that forms in order to provide varying support from social, financial, health, or spiritual interests.

Vietnam, a country I used to live in, also has an incredibly long life expectancy, despite the heavy population and contaminated food. Perhaps, it's their happiness which helps them to live on. They even have the phrase ""Ăn bẩn sống lâu" (word by word means "Eat dirt live long")

First get the small things right. But, as discussed in the episode small steps to eliminate chemicals from our lives is needed. Consumers through their actions can encourage companies to adopt more safe materials.

Aim for progress rather than perfection. Even tiny steps can help. For example, instead of wearing cologne seven days a week, use it five days a week, or three and apply it to your clothing not skin.

More about Carmen: Professor, Reproductive Epidemiologist, Public Health Leader, Fertility Expert, Scientist, Mentor, Teacher, Lifelong Learner, FemTech Entrepreneur.

Carmen's instagram: https://www.instagram.com/drmesserlian/

SEED Program instagram: https://www.instagram.com/seed.program/

Carmen's Twitter: https://mobile.twitter.com/DrMesserlian

Harvard Seed Page: https://seed-program.org/

My related articles:

https://patrickraizerov.medium.com/common-things-in-our-daily-lives-which-are-poisoning-our-health-2a2c2cd6c883

https://patrickraizerov.medium.com/where-to-find-sulforaphane-63d51206c399

https://patrickraizerov.medium.com/superfoods-to-supercharge-your-body-2974e97f0dc7

Note: Whilst introducing Dr Carmen Messerlian, I made a small mistake with her undergraduate university. I apologise for this mistake. I will work on this, and this will not happen again.

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Points covered: Conversation with Paul Dermody on the key principles of healthy eating. Paul Dermody has helped many people reconnect with the joy of food since overcoming his binge eating disorder as a former men's physique competitor. He has had a range of clients whose goals have ranged from losing weight to just gaining a more healthy relationship with food in general. Some of his clients have lost between 20-40 kg.

Paul's blog: https://medium.com/@paul-dermody

Paul's podcast:

Apple: https://podcasts.apple.com/gb/podcast/the-paul-dermody-podcast/id1223849859

Spotify: https://open.spotify.com/show/4t30XuWnIKUsw6eRUpxI3e

Paul's Instagram: https://www.instagram.com/pauldermodypt/?hl=en

Paul's Twitter: https://mobile.twitter.com/pauldermodypt

Paul's website: https://pauldermody.com/

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Interview with Eduardo Ruiz C. Edu Ruiz C is a calisthenics coach based in Switzerland, originally from Costa Rica. Edu has about 3 years of experience in calisthenics, and previously was a gym regular for about 8 years. Edu has a methodical approach to calisthenics that prioritises quality. Apply his advice to see improvements in your strength.

Point covered:

Training in the gym versus training using bodyweight
How to structure a workout session ?
How to create a training program ?
Optimal training frequency
The importance of deloading regularly

Edu's instagram: https://www.instagram.com/eduruizcorrales/

Bar Monkeys instagram: https://www.instagram.com/barmonkeys.ch/

Edu's website: www.edutraining.ch

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Mini episode with Sam from Versus Gravity on lucid dreaming. Interested to hear whether you have previously had a lucid dream and/or sleep paralysis. Please answer the Q&A in Spotify.

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Mastering the handstand
How Sam's dad got into calisthenics and made a Youtube account with thousands of subscribers
Are supplements essential for healthy living ?
Sam's favourite supplements
Recovery protocols for longevity (apnea training, cold therapy, sauna)

Supplements mentioned in episode:

Omega-3 (cardiovascular health, brain function, longevity, muscle growth and others)
Zinc (immunity and other physiological functions)
Magnesium (improved sleep and can be used in clinical practice to treat depression, up to 50% of the population may be deficient)
Glycine (improved sleep and can be used to increase lifespan in mice by offsetting the negative effects associated with meat consumption due to methionine)
Creatine (increased strength & has been used in clinical practice to treat depression and reduce the effects of sleep deprivation)
Longjack, also known as Tongkat Ali (testosterone optimisation)
L-citrulline/L-arginine (vasodilation, L-citrullineis the more efficient precursor to L-arganine, could be useful in cold countries to improve blood flow to limbs)
Vitamin D + K2 (bone health and osteoporosis prevention, synergistic effect to shift calcium into bones)
N-Acetyl Cysteine (antioxidant to prevent against free-radical damage, such as when taking airplane)
Vitamin B12 (essential for vegans & vegetarians to prevent against permanent neurological damage)
Ashwagandha (sleep & stress management, known as the king of Ayurvedic herbs)

This is just the tip of the iceberg. We will make an episode just dedicated to supplements in the future. All information is just for educational purposes, and please consult a medical professional before taking any supplements. Read the studies to come up with your own opinion on what is best for you. Feel free to contact me or Sam for some advice if needed.

Sam recommends getting his minerals in chelated form to increase bioavailability. He also recommends getting iFOS approved omega 3 to avoid buying oxidised omega 3.

Sam gets his blood work done with: https://www.forthwithlife.co.uk/

Apnea app mentioned: STAmina

Sam's dad's Youtube account: https://www.youtube.com/c/calisthenicsVsage

AGE IS NO EXCUSE VIDEO: https://www.youtube.com/c/calisthenicsVsage

Loaded mobility training equipment: Persian meel & indian club

Visit Versus Gravity: https://www.instagram.com/versus.gravity/

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BEGIN CALISTHENICS AT ANY AGE with Ihsan Abdullah (Founder of Versus Gravity)

What is calisthenics ?
The benefits of calisthenics
How to begin calisthenics ?
Ihsan's top 5 calisthenics tips

Give Ihsan & Versus Gravity a follow: https://www.instagram.com/versus.gravity/

Free training principles e-book: https://www.versusgravity.com/products/training-principles

Check out the Versus Gravity website: https://www.versusgravity.com/

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An interview with Giang on a range of topics including her job as an environmental engineer, travelling across the world for her studies, mindfulness whilst running, plant-based diet and her plans for the future. Giang has an extremely interesting story to tell.

Giang's instagram: @theveggies.tales

https://www.instagram.com/theveggies.tales/

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An interview with a friend of mine who spent almost 10 years continuously traveling around the world in a cruise, before eventually moving on to work in the elite ski resort of Courchevel. She has a lot of stories to tell, as well as some advice for people from Russian speaking countries looking to travel. О дружбе, ценностях, путишествиях по всему миру с моей хорошей подругой Людой. О работа в элитном лыжном курорте Франции , Куршавель, и многонациональном опыте работы и восприятии мира. Обычные истории обычных людей. О детстве в СССР, путишествиях, духе победы вьетнамцев и Вьетнаме, международной экономике, любви к французским фильмах и Франции, изучении инностранных языков, работе в элитном Куршавеле, работе на круизных лайнерах Princess Cruises, дружбе и даже Ольге Бузовой)

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Top tips to create a noticeable difference to your fitness journey

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A bit of wisdom from a the Dalai Lama of Vietnam

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Why you should keep on learning and how to do it.

Note: Sorry for any microphone noise

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A little more about vietnamese food...

The rice of Vietnam
The noodles of Vietnam
A few Vietnamese desserts to satisfy your sweet tooth
The funny truth about Vietnamese food names
A few dishes you must try if you go to northern parts of the country and want to keep warm
The drinks of Vietnam
The strange dishes of Vietnam

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I decided to do an experiment to see whether it would be possible to live as a vegetarian in Vietnam. I have completed nearly a month and a half as a full time vegetarian, and here are my thoughts on the experience...

Note: This was just an experiment, and I am by no means a full time vegetarian. I'm not sure whether or not I will continue being a vegetarian but it's good experience to try in any case to become more aware of our meat consumption

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In this episode, we will hear from my fellow room mates in my quarantine facility in Vietnam this on their personal experiences of being in quarantine inside a military school in Vietnam.

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The road to Vietnam from London was a long and complicated journey having received a job offer to teach in Vietnam before the summer. I accepted the job offer fully aware that I would have to undergo a minimum of two weeks in a special government compound belonging to the Vietnamese army. This is my experience in quarantine in Vietnam.

Verdict: If prison was like this, it might not be that bad

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LET’S RESONATE!: Recent Episodes

Patrick Raizerov