Nick Sterling, MD, PhD: Recent Episodes
Nick Sterling, MD, PhD
Can we slow the speed of aging? In this episode, Dr. Varun Dwaraka, Head of Bioinformatics at TruDiagnostic, walks us through through the science of measuring "biological age" using epigenetic markers, such as DNA methylation. We discuss how epigenetics (i.e. DNA methylation), may provide biomarkers of biological age, the rate at which aging occurs, and potentially early markers of disease. Dr. Dwaraka explains the distinctions between chronological and biological age, the development and refinement of epigenetic clocks, and the potential applications of these tools in aging interventions. The conversation also addresses the mechanisms of epigenetic regulation, the influence of lifestyle factors on biological age, and the future role of epigenetics in predicting and managing age-related diseases. Additionally, we examine the data science that underpins these clocks, their targeted outcomes, and a recent study published by Dr. Dwaraka and colleagues comparing aging biomarker outcomes in a vegan vs. omnivore diet intervention among twins.Chapters:00:00 - Biological Age & Epigenetics01:07 - What is Biological Age?03:34 - Rate of Aging (aka. Speed of Aging)05:28 - Epigenetics and Aging11:14 - How the Epigenome Changes Over Time18:26 - The Evolution of Epigenetic Clocks24:49 - Understanding the Horvath Clock30:03 - New Generations of Aging Clocks34:07 - The Impact of Lifestyle on Biological Age42:13 - The Future of Epigenetics in Predicting Disease50:34 - Practical Applications of Epigenetic Testing57:43 - The Role of Multi-Omics in Understanding Aging01:07:34 - The Rejuvenation Olympics and the Future of Anti-AgingSocial & Website:Instagram - / sterlingmdphd Twitter - / sterlingmdphd Facebook - / sterlingmdphd TikTok - / sterlingmdphd Newsletter - http://eepurl.com/hQpdqTSubscribe to the Podcast:Apple Podcasts: https://apple.co/3y438C9Spotify: https://open.spotify.com/show/5TDUK3F...Google Podcasts: https://bit.ly/3OlaneiReferences & Show Notes:http://www.nicksterling.com/The content of this podcast is not medical advice, is for general information purposes only, and does not constitute the practice of medicine or any other healthcare professional services. No doctor-patient relationship is formed. The content of this podcast is not a substitute for medical evaluation or treatment and does not take precedence over information provided to you by your healthcare provider or official public health sources. Please visit nicksterling.com/terms for full Terms of Use.
Why do humans get cardiovascular disease and how can we prevent it? These are critical processes to understand for anyone who is interested in living a longer and healthier life. I'm very honored to talk with Dr. Tom Dayspring, a world-renowned clinical lipidologist and physician whose topic expertise is unparalleled. We discuss the underlying process of atherosclerosis & the formation of plaques, ApoB, methods to stabilize plaque, metabolic syndrome and insulin resistance, markers and the risk of atherosclerosis, LP-PLA2 & atherosclerosis, homocysteine and cardiac risk, genetic therapies for lipid disorders. We also discuss lifestyle interventions, including exercise, in managing lipid disorders and reducing cardiovascular risk.Dr. Dayspring Twitter: https://x.com/DrlipidChapters:01:07 Introduction07:44 ApoB & Atherosclerosis13:25 How Plaques Form26:32 Stabilizing Plaque & Preventing Rupture31:46 Metabolic Syndrome & Insulin Resistance37:57 Markers & Risk of Atherosclerosis40:42 LP-PLA2 & Atherosclerosis47:00 Homocysteine & Cardiac Risk57:14 Genet Therapies for Lipid Disorders01:09:50 The Role of ExerciseSocial & Website:Instagram - / sterlingmdphd Twitter - / sterlingmdphd Facebook - / sterlingmdphd TikTok - / sterlingmdphd Newsletter - http://eepurl.com/hQpdqTSubscribe to the Podcast:Apple Podcasts: https://apple.co/3y438C9Spotify: https://open.spotify.com/show/5TDUK3F...Google Podcasts: https://bit.ly/3OlaneiReferences & Show Notes:http://www.nicksterling.com/The content of this podcast is not medical advice, is for general information purposes only, and does not constitute the practice of medicine or any other healthcare professional services. No doctor-patient relationship is formed. The content of this podcast is not a substitute for medical evaluation or treatment and does not take precedence over information provided to you by your healthcare provider or official public health sources. Please visit nicksterling.com/terms for full Terms of Use.
In this episode, I had the pleasure of sitting down with Nicolas Verhoeven of Physionic. We focus our attention on metabolic health and, specifically, the energy-related, cellular, and nutritional mechanisms of insulin resistance. Nicolas reviews evidence pertaining to the reversal of insulin resistance and dietary clinical trials demonstrating remission of type 2 diabetes. Nicolas also highlights the synergistic effects of physical activity and dietary habits on insulin resistance, expanding our discussion into mitochondrial health. Finally, we explore importance of a nuanced conversation around autophagy and its role in health and disease prevention.Physionic on YouTube: https://www.youtube.com/@PhysionicChapters:00:00:13 - Nicolas' Background & Inspiration00:05:34 - Misconceptions about Carbs & Fat Intake00:08:57 - Mechanisms of Insulin Resistance00:18:34 - Reversing Insulin Resistance & Diabetes00:23:08 - Measuring Insulin Resistance00:24:20 - Continuous Glucose Monitoring (CGM)00:30:25 - Insulin Resistance & Health00:37:33 - Mitochondrial Dysfunction00:49:14 - Mitochondrial Biogenesis00:56:05 - Improving Mitochondrial Health01:02:54 - Autophagy01:07:28 - Closing RemarksSocial & Website:Instagram - https://www.instagram.com/sterlingmdphd Twitter - https://twitter.com/sterlingmdphdFacebook - https://www.facebook.com/sterlingmdphdTikTok - https://www.tiktok.com/@sterlingmdphdNewsletter - http://eepurl.com/hQpdqTSubscribe to the Podcast:Apple Podcasts: https://apple.co/3y438C9Spotify: https://open.spotify.com/show/5TDUK3F2sJXfnG63hSxJhT?si=40bb52e5b53f404cGoogle Podcasts: https://bit.ly/3OlaneiReferences & Show Notes:http://www.nicksterling.com/The content of this podcast is not medical advice, is for general information purposes only, and does not constitute the practice of medicine or any other healthcare professional services. No doctor-patient relationship is formed. The content of this podcast is not a substitute for medical evaluation or treatment and does not take precedence over information provided to you by your healthcare provider or official public health sources. Please visit nicksterling.com/terms for full Terms of Use.
In this episode, we discuss polarized training, which includes high-volume low intensity training and high-intensity training. We review the scientific literature pertaining to endurance performance, mechanisms of recovery debt, adaptations to various exercise modalities, and developing training programs around polarized training.
MAF-180: https://philmaffetone.com/180-formula/
ultra #ironman #endurance #fitness #marathon
Chapters:
00:00 - Intro
01:20 - Athletic Burnout
02:36 - Endurance Training Distributions
03:37 - Recovery Debt
04:06 - Exercise-Induced Cardiac Fatigue
04:34 - Nervous System Fatigue
05:33 - Muscle Microtrauma
07:01 - Fitness Adaptations
08:56 - Maximum Aerobic Heart Rate
10:30 - Lactate Threshold
11:04 - High Intensity Exercise
11:57 - Polarized Training Program
13:05 - Outro
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Newsletter: http://eepurl.com/hQpdqT
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Facebook: https://www.facebook.com/sterlingmdphd
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Subscribe to the Podcast:
Apple Podcasts: https://apple.co/3y438C9
Spotify: https://open.spotify.com/show/5TDUK3F2sJXfnG63hSxJhT?si=40bb52e5b53f404c
Google Podcasts: https://bit.ly/3Olanei
References & Show Notes:
http://www.nicksterling.com/
Does muscle loss occur in people taking GLP-1 receptor agonists such as semaglutide (marketed as "Ozempic" and "Wegovy") or combined GLP-1/GIP agonists like tirzepatide (marketed as "Mounjaro")? In this episode, we discuss current evidence regarding these next-generation weight loss drugs and muscle wasting, as well as principles of preventing muscle loss in weight loss programs.#healthspan, #ozempic, #fitness, #muscle, #scienceChapters:00:00 - Intro00:30 - Importance of Muscle in Weight Loss01:19 - Muscle Loss During Weight Loss02:03 - What Affects Muscle Mass During Weight Loss?02:16 - Clinical Trials04:59 - Preserving Muscle During Weight Loss05:30 - Protein Intake06:28 - Strength Training06:59 - Monitoring Body Composition07:26 - SummarySocial & Website:Instagram - https://www.instagram.com/sterlingmdphd Twitter - https://twitter.com/sterlingmdphdFacebook - https://www.facebook.com/sterlingmdphdTikTok - https://www.tiktok.com/@sterlingmdphdNewsletter - http://eepurl.com/hQpdqTSubscribe to the Podcast:Apple Podcasts: https://apple.co/3y438C9Spotify: https://open.spotify.com/show/5TDUK3F2sJXfnG63hSxJhT?si=40bb52e5b53f404cGoogle Podcasts: https://bit.ly/3OlaneiReferences & Show Notes:http://www.nicksterling.com/The content of this video is for general information purposes only and does not constitute the practice of medicine or any other healthcare professional services. The content of this video is not medical advice. No doctor-patient relationship is formed. The content of this video should not take precedence over information provided to you by your healthcare provider or official public health sources. Please visit nicksterling.com/terms for full Terms of Use.
How do drugs like Ozempic (semaglutide) cause weight loss? In this episode, we discuss how these drugs (GLP-1 receptor agonists) target specific areas in the brain to suppress appetite and facilitate weight loss. We also discuss clinical trials data suggesting that these drugs and/or the weight loss that they facilitate may have cardioprotective effects. Lastly, we will also examine evidence regarding weight regain when coming off of these drugs and common side effects.
Link to episode on neuroscience of appetite regulation: https://www.youtube.com/watch?v=i3RzV9vS_FA#healthspan, #semaglutide, #ozempic, #wegovy, #science, #weightloss
Chapters:
00:00 - Intro 01:31 - What Does GLP-1 Do? 02:08 - GLP-1 Receptors in the Brain 02:52 - Activating the GLP-1 "Switch" (Receptors) 04:13 - Clinical Trials - Semaglutide for Weight Loss 05:29 - Semaglutide and Heart & Metabolic Health 05:54 - For How Long Does Semaglutide Work? 06:35 - Weight Regain After Stopping Semaglutide 08:24 - Side Effects of GLP-1 Receptor Agonists 09:37 - Take-Home Points 10:20 - Outro
Social & Website: Instagram - https://www.instagram.com/sterlingmdphd Twitter - https://twitter.com/sterlingmdphd Facebook - https://www.facebook.com/sterlingmdphd TikTok - https://www.tiktok.com/@sterlingmdphd Newsletter - http://eepurl.com/hQpdqT
Subscribe to the Podcast: Apple Podcasts: https://apple.co/3y438C9 Spotify: https://open.spotify.com/show/5TDUK3F2sJXfnG63hSxJhT?si=40bb52e5b53f404c Google Podcasts: https://bit.ly/3Olanei
References & Show Notes: http://www.nicksterling.com/
The content of this video is for general information purposes only and does not constitute the practice of medicine or any other healthcare professional services. The content of this video is not medical advice. No doctor-patient relationship is formed. The content of this podcast should not take precedence over information provided to you by your healthcare provider or official public health sources. Please visit nicksterling.com/terms for full Terms of Use.
Highly processed foods have been shown to lead to weight gain and are thought to drive intake through several mechanisms. Recent research suggests that the effect of combining fats and carbs on appetite might be more than the sum of their individual effects. Highly processed foods, accordingly, might simulate increased intake via the ratio of macronutrients.
Link to episode on neuroscience of appetite regulation: https://www.youtube.com/watch?v=i3RzV9vS_FA
Study Link: https://doi.org/10.1016/j.cmet.2018.06.010 Errata: Hu et al. was published in 2018.
diet, #weightloss, #science, #fitness, #food
Chapters: 00:00 Intro to Ultra-Processed Foods 00:51 Mouse Study on Macronutrients & Food Intake 01:34 Fat-to-Carb Ratio May Affect Food Intake 02:15 Brain Effects of Diet 03:26 Key Points 03:51 Study Limitations 04:23 Outro
Social & Website: Instagram - https://www.instagram.com/sterlingmdphd Twitter - https://twitter.com/sterlingmdphd Facebook - https://www.facebook.com/sterlingmdphd TikTok - https://www.tiktok.com/@sterlingmdphd Newsletter - http://eepurl.com/hQpdqT
Subscribe to the Podcast: Apple Podcasts: https://apple.co/3y438C9 Spotify: https://open.spotify.com/show/5TDUK3F2sJXfnG63hSxJhT?si=40bb52e5b53f404c Google Podcasts: https://bit.ly/3Olanei
References & Show Notes: http://www.nicksterling.com/
The content of this video is for general information purposes only and does not constitute the practice of medicine or any other healthcare professional services. The content of this video is not medical advice. No doctor-patient relationship is formed. The content of this podcast should not take precedence over information provided to you by your healthcare provider or official public health sources. Please visit nicksterling.com/terms for full Terms of Use.
Growing scientific evidence suggests that highly processed foods are associated with increased risk of disease. Until recently, scientists were unable to study directly the effects of highly processed foods on humans. In this episode, we review one of the first highly controlled scientific trials demonstrating that ultra-processed foods lead to weight gain.
diet, #weightloss, #science, #fitness, #food
Neuroscience of appetite regulation: https://youtu.be/i3RzV9vS_FA
Chapters: 00:00 - Intro to Ultra-Processed Foods 00:55 - What are Ultra-Processed Foods? 02:14 - Disease & Ultra-Processed Foods 03:19 - Interventional Study 04:24 - Ultra-Processed Foods & Weight Gain 05:44 - Take-Home Points 06:57 - Outro
Social & Website: Instagram - https://www.instagram.com/sterlingmdphd Twitter - https://twitter.com/sterlingmdphd Facebook - https://www.facebook.com/sterlingmdphd TikTok - https://www.tiktok.com/@sterlingmdphd Newsletter - http://eepurl.com/hQpdqT
Subscribe to the Podcast: Apple Podcasts: https://apple.co/3y438C9 Spotify: https://open.spotify.com/show/5TDUK3F2sJXfnG63hSxJhT?si=40bb52e5b53f404c Google Podcasts: https://bit.ly/3Olanei
References & Show Notes: http://www.nicksterling.com/
Legal: The content of this video is for general information purposes only and does not constitute the practice of medicine or any other healthcare professional services. The content of this video is not medical advice. No doctor-patient relationship is formed. This podcast should not take precedence over information provided to you by your healthcare provider or official public health sources. Please visit nicksterling.com/terms for full Terms of Use.
Highly processed foods have been shown to lead to weight gain and are thought to drive intake through several mechanisms. Recent research suggests that the effect of combining fats and carbs on appetite might be more than the sum of their individual effects. Highly processed foods, accordingly, might simulate increased intake via the ratio of macronutrients.
Link to episode on neuroscience of appetite regulation: https://www.youtube.com/watch?v=i3RzV9vS_FA
Study Link: https://doi.org/10.1016/j.cmet.2018.06.010 Errata: Hu et al. was published in 2018.
diet, #weightloss, #science, #fitness, #food
Chapters: 00:00 Intro to Ultra-Processed Foods 00:51 Mouse Study on Macronutrients & Food Intake 01:34 Fat-to-Carb Ratio May Affect Food Intake 02:15 Brain Effects of Diet 03:26 Key Points 03:51 Study Limitations 04:23 Outro
Social & Website: Instagram - https://www.instagram.com/sterlingmdphd Twitter - https://twitter.com/sterlingmdphd Facebook - https://www.facebook.com/sterlingmdphd TikTok - https://www.tiktok.com/@sterlingmdphd Newsletter - http://eepurl.com/hQpdqT
Subscribe to the Podcast: Apple Podcasts: https://apple.co/3y438C9 Spotify: https://open.spotify.com/show/5TDUK3F2sJXfnG63hSxJhT?si=40bb52e5b53f404c Google Podcasts: https://bit.ly/3Olanei
References & Show Notes: http://www.nicksterling.com/
The content of this video is for general information purposes only and does not constitute the practice of medicine or any other healthcare professional services. The content of this video is not medical advice. No doctor-patient relationship is formed. The content of this podcast should not take precedence over information provided to you by your healthcare provider or official public health sources. Please visit nicksterling.com/terms for full Terms of Use.
In this episode, we discuss how overeating can lead to inflammation and neuron dysfunction in specific parts of the brain that control appetite and energy regulation. We review the neuroscience of appetite regulation, energy expenditure, and body fat regulation. Topics include hypothalamic dysfunction of body fat regulation, leptin resistance, neuro-inflammation, and physical changes in the hypothalamus involving microglia (the immune cells of the brain). We also review what is known about avoiding and reversing these changes.
Chapters:00:00:00 - Introduction00:00:37 - Brain Changes in Obesity00:01:20 - Leptin Deficiency & Obesity00:03:25 - Leptin Replacement00:04:43 - Hypothalamic Obesity00:05:42 - What is the Hypothalamus?00:06:51 - Food Intake, Appetite, & VMH00:08:50 - Ob Gene00:09:34 - The Satiety Factor00:11:11 - Leptin Paradox00:11:51 - Leptin Resistance00:13:41 - Leptin Physiology00:15:03 - Leptin Resistance00:18:11 - Effects of Leptin Resistance00:18:29 - Improving Leptin Resistance00:20:24 - Hypothalamic Inflammation00:24:08 - Triggers of Hypothalamic Inflammation00:25:45 - Fatty Acids & Hypothalamic Inflammation00:26:24 - Advanced Glycation End Products (AGEs)00:27:05 - Current Knowledge on Hypothalamic Inflammation00:28:17 - Summary00:30:16 - Outro
Social & Website:Instagram - https://www.instagram.com/sterlingmdphd Twitter - https://twitter.com/sterlingmdphdFacebook - https://www.facebook.com/sterlingmdphdTikTok - https://www.tiktok.com/@sterlingmdphdNewsletter - http://eepurl.com/hQpdqT
Subscribe to the Podcast:Apple Podcasts: https://apple.co/3y438C9Spotify: https://open.spotify.com/show/5TDUK3F2sJXfnG63hSxJhT?si=40bb52e5b53f404cGoogle Podcasts: https://bit.ly/3Olanei
References & Show Notes:http://www.nicksterling.com/
Is it possible to be metabolically healthy and overweight or obese? In this episode, we discuss the science of what makes fat healthy or unhealthy. We discuss how metabolic dysfunction in fat tissue can affect the rest of the body. We also review evidence pertaining to the “obesity paradox” and explore explanations for the associations of body mass index (BMI) and changes in the risk of disease complications and mortality. We discuss how metrics of central obesity can be used to obtain a better picture of an individual’s metabolic health. Lastly, we discuss the critical link between exercise capacity and future health, as well as how to begin to transform our existing fat stores into a healthier state.
Chapters:
00:00 – Introduction 00:50 – Healthy Obesity as an Idea 02:36 – Concepts of Healthy vs. Unhealthy Fat 02:59 – Subcutaneous, Visceral, and Ectopic Fat 05:22 – Adipocyte Hypertrophy 06:36 – Fat Cell Insulin Resistance 08:19 – The Obesity Paradox 12:23 – BMI & Age 13:53 – Bariatric Surgery 15:51 – Limitations of BMI 16:26 – Lifetime Maximal BMI 16:37 – Metrics of Central Adiposity 18:30 – Metabolically Healthy Obesity 21:38 – Exercise & Metabolically Healthy Obesity 22:36 – Improving the Health of Fat 24:03 – Exercise Capacity & Risk of Death 25:29 – Zone 2 Training 26:51 – The Effects of Weight Loss (Fat Loss) 27:55 – Summary
Social & Website:
Instagram - https://www.instagram.com/sterlingmdphd Twitter - https://twitter.com/sterlingmdphd Facebook - https://www.facebook.com/sterlingmdphd TikTok - https://www.tiktok.com/@sterlingmdphd Newsletter - http://eepurl.com/hQpdqT
Subscribe to the Podcast: Apple Podcasts: https://apple.co/3y438C9 Spotify: https://spoti.fi/3mZDvMv Google Podcasts: https://bit.ly/3Olanei
References & Show Notes: http://www.nicksterling.com/
Maffetone Method: https://philmaffetone.com/180-formula/
In this episode, we discuss fat through the lens of performance and survival, and what happens when we push our energy systems to their limits. We also talk about how our bodies make adaptations via exercise to improve our ability to "burn" fat for fuel, and how our bodies conserve fuel during times of negative energy balance. Lastly, we preview the role of fat as an endocrine organ and the importance of its communication with the brain, as well as the critical role of exercise capacity for our future health.
Chapters: 00:00 - Introduction 01:49 - Extreme Endurance 02:54 - Fuel Source & Effort 03:12 - Glycogen 05:16 - Using Fat for Fuel 08:48 - Known Limits of Prolonged Energy Expenditure 10:21 - Metabolic Rate & Endurance Duration 14:00 - Physiology of Fat 16:18 - Insulin & Catecholamines in Fat Metabolism 19:10 - Fat as an Endocrine Organ 21:05 - Exercise & Maximal Fat Oxidation 22:02 - Exercise & Future Health 22:55 - Summary
Social & Website: Instagram - https://www.instagram.com/sterlingmdphd Twitter - https://twitter.com/sterlingmdphd Facebook - https://www.facebook.com/sterlingmdphd TikTok - https://www.tiktok.com/@sterlingmdphd Newsletter - http://eepurl.com/hQpdqT
Subscribe to the Podcast: Apple Podcasts: https://apple.co/3y438C9 Spotify: https://spoti.fi/3mZDvMv Google Podcasts: https://bit.ly/3Olanei
References & Show Notes: http://www.nicksterling.com/
This is our first episode on weight gain and weight loss. In this episode, we describe how, as an industrialized nation, our food supply and environment have changed in a way that, in many cases, is mismatched with our biology as humans. We explore how these changes can lead to disease and metabolic dysfunction. We discuss how the replacement of whole foods with processed foods, as well as the addition of caloric sweeteners to most of the food items within grocery stores across the nation has preceded a rapid rise in obesity and metabolic dysfunction. In this episode, we begin to discuss some of the pathophysiology related to the consumption of ultra-processed and hyper-palatable foods as well as concerns surrounding the consumption of fructose- and glucose- containing sugary drinks. We also discussed the timelines of weight gain and loss as they typically occur over the lifespan and vary according to season. This episode sets the stage for the next episodes, which will focus on the normal fat metabolism and how it may become dysregulated in metabolic dysfunction.
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Chapters
00:00 - Introduction
01:21 - Metabolic health as a continuum
03:57 - Obesity as an epidemic
05:12 - Heritability and genetics of obesity
06:45 - Where obesity starts in the body
07:26 - History of weight gain in the U.S.
11:32 - High fructose corn syrup vs. table sugar
13:40 - Glycemic index and load
14:45 - What happens to your liver with sugary drinks
16:24 - Sugary drinks may be associated with cancerous changes
17:35 - The calories from sugary drinks are not automatically offset
20:24 - Obesity as a disease
23:10 - Obesity and kids
24:24 - How obesity develops across the lifespan
26:55 - The impacts of weight loss attempts
30:12 - Summary and upcoming content
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